Tina Schneider, Ph.D.

09/14/2025

ADHD hack: Be your own body double.
Try mirroring apps (like seeing yourself on camera while working) for accountability.

09/13/2025

With ADHD, when motivation dips, commit to one or more single-step tasks, to build momentum with success.
Examples include:
> Throwing out one piece of trash
> Picking one item of clean laundry to fold
> Put one item away that is not where it belongs

Pick activities that are SMART: Specific, Measurable, Achievable (at the time), Relevant (to your broad goals), and Time-Bound (based on a specific time for completion).

09/12/2025

Add scent cues (like a candle or essential oil) during focus time for sensory anchoring for specific activities. Try associating certain scents with specifdc activities to facilitate working memory.

09/11/2025

USE VERBAL SELF-CUES
> Say to yourself or out loud what you are about to do to facilitate working memory input.
> Say to yourself or out loud what you are doing during the activity to facilitate information processing with working memory.

09/11/2025

09/10/2025

ADHD organization includes organizing tasks and activities. Try batching texts/emails—check only at certain times instead of constantly. Reinforce this schedule by reminding others when you check messages.

09/09/2025

If you have ADHD, you may prefer labels or icons on drawers and bins so you can use less effort to recall what is inside. A combination of labels and icons can also be used. Consider using clear plastic drawers and bins if you need to “see” what you have.

09/09/2025

> If you have ADHD and feel restless, fidget often, and are a kinesthetic learner, keep a comfort corner—a chair, blanket, or sensory tool to reset when overwhelmed.
> If you relate to “out of sight, out of mind”, consider having multiple locations with preferred sensory items.
> Try out fidgets and other sensory items before you purchase them, to be sure you prefer them and will likely use them regularly. Some people with sensory sensitivities may not like specific textures, appearance, or sounds associated with certain fidgets and sensory tools.

09/07/2025

Use check-in alarms (not just reminders)—like “Am I still on task?” Get a baseline rate of reminders by first tracking how often you identify being off-task during specific activities. Frequency of check-in alarms for people with ADHD will vary. They will likely need to be more frequent when a task is perceived as non-preferred, overwhelming, difficult, require significant effort, and when they are more abstract.

09/06/2025

If you have ADHD and need extra time to prepare yourself to switch to new activities/environments, build transition rituals before the next activity to signal your brain it’s time to shift: Stretch, take a walk, listen to a song, set a five-minute timer, or grab a drink or snack. Pick a transition ritual that can be performed easily and every time you make the transition.

09/05/2025

For people with ADHD who need visual (text,pictures) and kinesthetic input to learn and pay attention, consider carrying index cards for jotting ideas instead of relying on memory. The act of writing and drawing provides both the visual and movement components for learning.

09/04/2025

Experiment with different lighting (lamp, sunlight, warm bulbs) to find your best focus zone. Try to avoid fluorescent overhead lighting when possible.