The ADHD Toolbox I Wish I Had 10 Years Ago

If I could go back in time and hand myself a physical box labeled “ADHD Survival Kit,” I would. Inside would be the strategies, tools, and mindsets I actually needed—because back then, I had no clue what I was doing. Just a mix of burnout, forgotten appointments, emotional spirals, cluttered rooms, and goals that stayed in my head but never turned into action.

I didn’t need more “try harder” lectures. I didn’t need another planner I’d abandon by Thursday. I needed tools designed for the way my brain works.

Whether you’ve just been diagnosed or you’ve known for years, here’s the ADHD toolbox I wish I had from the start—so you don’t have to learn the hard way like I did.

1. The “Brain Dump” Notepad

Let’s start with this one because it saved my sanity.

ADHD brains are constantly running in the background—ideas, reminders, to-dos, random thoughts, conversations we’re replaying. A brain dump is just a running notepad (physical or digital) where you throw it all—without needing to sort or act on it yet.

Why it works: It clears mental clutter so your brain can stop trying to remember everything at once.

How I use it: I do a daily brain dump each morning and a big one weekly. Then I sort the mess later—after the pressure to hold it all is gone.

2. Timers, Everywhere

Timers are the unsung hero of my ADHD toolbox. Not just for managing time, but for making time visible.

What I use:

• A visual Time Timer for work sessions
• My phone alarm to signal transitions
• A Pomodoro app (25 minutes on, 5 off) when I can’t start anything

Why it works: ADHD time blindness makes it hard to feel how long something’s taking—or when it’s time to stop. Timers bring you back to the present.

3. A “Not-Now” List

My brain gets ideas at the worst possible times—during work, mid-shower, right before bed. Before, I’d either chase those ideas or forget them completely.

Now, I keep a “Not Now” list. It’s a place to put exciting, impulsive ideas without acting on them immediately.

Why it works: It respects your creativity while protecting your focus.

Bonus: You’ll start to notice which ideas actually stick and which were just ADHD impulse sparks.

4. Body Doubling (a.k.a. “I Work Better When You’re Just There”)

This concept changed everything for me. Sometimes, all I need to get things done is another human being in the room—or on a video call—quietly doing their own thing.

How I do it:

• Focusmate (virtual body doubling)
• ADHD Discord groups or Zoom rooms
• Ask a friend to “hang out” while we both work in silence

Why it works: Just having someone “witness” your effort boosts focus and reduces avoidance.

5. Visual Task Boards

To-do lists don’t work for my brain. Too linear. Too forgettable. I need to see my tasks move. So I use a visual board—physical sticky notes or a Kanban app like Trello or Notion.

My setup:

• Column 1: To Do
• Column 2: Doing
• Column 3: Done
• Bonus: “Brain Dump” and “Waiting On”

Why it works: You get to watch your work flow from start to finish. It feels satisfying and keeps you engaged.

6. Low-Energy Task Menus

There are days I can’t even pick what to do next. That’s when I turn to my “low-energy menu.”

I made a list of simple, productive things I can do when I’m feeling scattered or sluggish—email replies, laundry, organizing files, etc.

Why it works: It gives me structure without pressure. Instead of deciding, I just pick from a menu based on how I feel.

7. Noise Tools (Because Silence Is Loud)

ADHD brains can be noise-sensitive and noise-seeking—fun combo, right?

Depending on the day, I use:

• Brown noise when I need to block distractions
• Lo-fi beats or rain sounds to stay grounded
• Absolute silence with noise-canceling headphones when overstimulated

Why it works: Finding the right kind of auditory input can help regulate focus and reduce overwhelm.

8. “Future Me” Notes

I leave myself little notes to get through hard transitions.

Examples:

• “This email is stressful but it will take 2 minutes.”
• “You’ll feel better if you just start.”
• “Do this now so Future You can relax later.”

Sometimes I write these as sticky notes. Sometimes they’re calendar reminders. They give me just enough of a nudge to bypass resistance.

9. Simplified Routines (Anchored to Stuff I Already Do)

Morning routines? I’ve made like 500 of them. Only one ever stuck—and it worked because I anchored it to things I already did.

My morning anchor:
Wake up → take meds → drink water → check whiteboard → do a brain dump

That’s it. No 90-minute miracle morning. Just stuff that flows naturally.

Why it works: You’re not creating a new habit—you’re piggybacking on an existing one.

10. Emergency Reset Checklist

This is my ADHD version of a first-aid kit. When the day crashes and I feel overwhelmed, I pull out my reset list.

Mine includes:

• Drink water
• Put on comfy clothes
• Tidy one surface
• Turn off notifications
• Body double or talk to someone
• Do one thing I can finish in 5 minutes

Having this written down means I don’t have to think. I just follow the steps.

11. Weekly “Messy Reset” Ritual

Every Sunday, I spend 30–60 minutes resetting my space and my brain. I throw on music, grab a coffee, and:

• Clean up visual clutter
• Do a brain dump
• Check my calendar for the week
• Prep meals or groceries if I can
• Review my “Not Now” list

No pressure to do it all. Just enough to feel like I’m not starting the week already behind.

Why it works: Predictable, low-pressure routines prevent executive dysfunction spirals.

12. Whiteboards (Plural)

I’ve got one in the kitchen, one by my desk, and one on the wall near the door.

• The kitchen one lists food and chores
• The desk one shows today’s top 3 priorities
• The entryway one is my “don’t forget” zone (keys, meds, bags)

Why it works: Writing on paper = invisible after 10 minutes. Whiteboards stay in your face. Which is exactly what ADHD brains need.

13. Tools That Talk Back

Sometimes I need tech that bosses me around.

Examples:

• Google Calendar with audible reminders
• “Due” app that keeps pinging until I do the thing
• Alexa voice reminders (e.g., “Start laundry now!”)
• Smart lights that change color when it’s time to switch tasks

Why it works: External cues override internal resistance.

14. A “Good Enough” Mindset

Not everything needs to be optimized. I used to get stuck trying to create perfect systems. Now? If a system works 60% of the time, I keep it. If it helps even a little, it stays.

“Good enough” got me farther than “perfect” ever did.

15. A Support Squad (Even Just One Person)

Whether it’s a coach, therapist, friend, partner, or online community—you need people who get it.

Someone to check in with. Someone to say, “Hey, I see you’re struggling. Want to co-work for a bit?” Someone to remind you that your ADHD doesn’t make you broken.

Why it works: Shame grows in isolation. Progress grows in community.

Conclusion: Your Toolbox Doesn’t Have to Be Fancy—It Just Has to Work For You

Ten years ago, I thought I needed more willpower. More discipline. A better planner.

Now I know better. I needed tools. Not one-size-fits-all systems. Not productivity hacks from people who don’t understand neurodivergence.

I needed strategies that made things easier when my brain made them harder. Tools that met me where I was instead of expecting me to “try harder.” And, honestly? I needed permission to stop trying to do life the neurotypical way.

Your toolbox doesn’t have to look like mine. You don’t need all 15 things. But if even one of these helps your day feel smoother, calmer, or less chaotic—then you’re already winning.

Build the toolbox you wish you had. Then use it with kindness, flexibility, and zero shame.