ADHD Survival Guide: "Look, I Know You're Busy, So Let's Keep This Short."

ADHD Survival Guide: "Look, I Know You're Busy, So Let's Keep This Short."

Welcome, fellow Overstimulated Legends!

I see you’re here because life with ADHD feels like trying to herd a bunch of caffeinated squirrels through a laser maze. But don't worry, we're not doing actual work here—think of this as a guide to surviving with the least amount of effort possible. You might even call it... lazy productivity. Let's dive in, ADHD-style (you know, quick, funny, and barely skimming the surface).


Task 1: The 2-Minute Attention Hack

Or: How to Trick Your Brain into Caring

What to do:
Pick something you’ve been avoiding for centuries (like folding laundry or that one email that’s definitely too long to read). Set a timer for 2 minutes and convince yourself that’s ALL you’re doing. It's like when you promise to watch one episode on Netflix. We both know you're lying to yourself, but hey, it works. And the best part? If you actually stop at 2 minutes, congrats—you’re free.

Pro Tip: If you're not done in 2 minutes, it’s totally legal to stand up, shout “I’m over it!” and move on to a snack. Bonus points if it’s an ADHD-friendly snack you don’t forget mid-eating.


Task 2: The ‘Start Ugly’ Approach

AKA: Perfectionism is for Overachievers

What to do:
Think about something you want to start (new hobby? cleaning your room? figuring out how taxes work?). Now, I want you to start badly on purpose. Why? Because starting is the worst part, and if you aim for “meh,” you'll feel like a genius when it's better than awful. Draw stick figures, write gibberish, clean one sock—seriously, just start.

Relatable Real-Life Example:
Ever been halfway through reading something and realize you’ve been reading the same line for 10 minutes? That’s ADHD, baby! Now, imagine if your goal was just to read the first sentence. Bam! You’re already a success. 🌟


Task 3: The Sticky Note Overlord Method

Or: When Your Brain’s Too Busy to Brain

What to do:
Every time a random thought pops into your head (because, let's face it, that happens a lot), grab a sticky note and write it down. But don't stress, this isn’t for "to-do lists" or anything fancy. This is more like “stop losing track of the 97 ideas you had between putting your shoes on and forgetting why you walked into the kitchen.”

Fun Fact: Half of your sticky notes might just end up saying, “Don’t forget to forget that thing I already forgot.” That’s okay, too. At least it’s documented now.


Task 4: The Playlist of Productivity

AKA: Turn Focus Mode Into a Vibe

What to do:
Create a playlist that’s EXACTLY 15 minutes long. No more, no less. This is your ADHD superpower. Once you hit play, you're in “go mode,” and when the music stops, so do you. Who knew the secret to productivity was also the secret to every TikTok dance challenge?

Example of Real-Life Use:
Feel like you’ve spent all day working but actually just hyper-focused on reorganizing your bookshelf alphabetically by your favorite colors? Yeah, this playlist won’t stop that... but at least you’ll be done in 15 minutes.


Task 5: The Instant Reward Game

Spoiler: Yes, It Involves Snacks

What to do:
Every time you complete something (even if it’s ridiculously tiny), reward yourself. Folded a towel? Have a cookie. Responded to ONE email? Treat yourself to a TikTok scroll (but only one, I believe in you). The point is to train your brain to crave productivity by linking it to the one thing it already loves: immediate gratification.

Bonus Tip: Rewards can be non-food things, too. Like not working for the next hour (because that’s what you were gonna do anyway).


ADHD Power-Up Cheat Codes:

  1. Timers Are Your Friends: But not like "you have to finish this." More like, "you’re only allowed to suffer for 10 minutes, max."
  2. Multitasking? More like Multi-Zoning: Pick ONE thing. Yes, just one. Multitasking is where focus goes to die.
  3. Embrace the Chaos: You will forget things. You will start something and wander away. That’s normal. The goal is to steer the ship, not to stop the storm.

Now go forth and conquer the world (or at least pretend to for 2 minutes). And remember: ADHD may be chaos, but it’s our fun chaos.

P.S. If this worksheet felt like work, congratulations! You’ve just tricked yourself into being productive. 😎

Reading next

Deciphering the ADHD Medication Maze: A Parent's Guide
Oops, I Forgot This Was an ADHD Worksheet

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