adhd management tools

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There are many disorders that affect focus and attention, among them attention deficit disorder. Many people with attention deficit disorder can benefit from medication and behavioral therapy, but other tools can help make it easier to go through the day.

We put together a list of tools that can help you manage your symptoms, improve your focus and stay on track.

If you live with the neurological disorder, these tools may be helpful in managing your time and organizing your life.

There are multiple ways that attention deficit disorder can show up.

Some symptoms of attention deficit disorder can be more frequent.

  • forgetfulness
  • “It’s difficult to control impulses, focus, and sit still.”
  • getting caught up in something
  • interrupt others

Symptoms can vary from person to person and from age to age.

Here are seven tools that can help you center your focus and build confidence.

1. Calendar or agenda

It can be difficult to remember important events and appointments with the help of the symptoms of the disease. Writing down important tasks and deadlines in an agenda can help you stay on top of them.

“Digital calendar options like Apple’s calendar app and the Google calendar allow you to set visual and audible reminders, which can help you remember your commitments better.”

“If agendas or calendars don’t work for you, you can make regular to-do lists to keep tabs on what you have to do. It helps you remember what you need to do and it allows you to feel accomplishment when you check off completed tasks.”

2. Forest app

The Forest app is a charming smartphone app for iOS and Android designed to help you practice maintaining focus.

You start a session by planting a virtual tree. If you leave the app to check social media or other apps, your tree dies. The bigger your forest will grow, the more you complete and finish tasks without leaving the app.

3. Voice assistant

“If you feel like you can’t remember to input appointments in your calendar, then you should consider using a digital voice assistant like Amazon or Google Home. Put it in a central spot and you can use it to make a hub for yourself and other household members.”

“People who don’t like using digital technology might consider using a whiteboard. It’s a good idea to put it in the kitchen or entryway, because it’s a high traffic spot.”

4. A pair of walking or running shoes

Evidence suggests that exercise may help with ADHD symptoms such as hyperactivity, inattention, and impulsiveness.

Taking frequent breaks might seemcounterintuitive if you have trouble focusing, but stepping away from a task every so often might help with overall attention.

And the effects of regular exercise may have long-term benefits, too, like reducing stress and regulating neurotransmitter production.

5. ‘The Pomodoro Technique’

The name of the time management technique is Pomodoro, which is Italian for tomato.

It involves breaking tasks down into short sessions. The duration of the work session is usually 25 minutes, but you can choose an interval that works best for you.

Setting a time limit provides you with clear goals: avoid mental burnout and limit procrastination.

You can use a timer on your phone or stopwatch to keep track of your sessions.

6. Tile

Do you frequently lose your keys? Are you often late to appointments because you regularly misplace your wallet? Try adding Tile trackers to your most commonly lost possessions to minimize time spent searching for them.

There are different versions of the tracking tools that Tile sells, including options for small items like keys, and larger items like laptops and notebooks.

7. Website blockers

Can you resist the temptation to check out the world on the internet? Use a website blocker to block access to sites that make you work harder.

Some options have some things in them.

  • Freedom, which allows you to block access to specific sites across multiple devices
  • Limit, a free Chrome extension that lets you set a daily time limit for certain websites
  • StayFocused, a free Chrome extension that lets block distracting websites

When to involve a health professional

If you experience a lack of focus and disorganized days, you may want to seek help from a mental health professional.

Even if your symptoms are not very serious, it is worth talking with a professional. If they are bothering you, that can be a reason to get help.

What is the best way to manage ADHD?

Everyone is different and there is no one definitive way to manage it. Many people find that a combination of therapy, medication, and management tools can help them.

What is the first-line treatment for ADHD?

The first line of treatment for the disorder is prescription drugs.

Can you control ADHD without medication?

If you prefer to avoid medication, it may be possible to manage your symptoms with a combination of behavioral therapy and lifestyle changes. Try to stay open to different options and get advice from health professionals. The use of several approaches can help make a bigger impact.

Can certain things make ADHD symptoms worse?

Lack of sleep, high stress, and lack of exercise can make it harder to focus on the things that matter.

Can caffeine help with ADHD symptoms?

It is a good idea not to use caffeine as a replacement for medication for attention deficit disorder.

“It can be hard to go through your day without feeling overwhelmed by the attention deficit disorder. You don’t need to give up on feeling this way. There is treatment for the disorder.”

Management tools can help you stay organized and focused.

Gina Pera is an author, workshop leader, private consultant, and international speaker on adult ADHD, especially as it affects relationships. She’s the co-developer of the first professional guide for treating ADHD-challenged couples: “Adult ADHD-Focused Couple Therapy: Clinical Interventions.” She also wrote “Is It You, Me, or Adult A.D.D.?Stopping the Roller Coaster When Someone You Love Has Attention Deficit Disorder.” Check out her award-winning blog on adult ADHD.