Navigating Adult ADHD
Episode #157: 10 ADHD Hacks That Actually Help
Host: Xena Jones
Release Date: March 16, 2026
Main Theme
Empowering adults with ADHD by sharing 10 practical, science-backed hacks that genuinely help manage daily life and ADHD-specific challenges.
Xena breaks down each hack with real-life examples, actionable tips, and her signature candid, compassionate tone, emphasizing solutions that are simple, effective, and tailored to how the ADHD brain works.
Key Discussion Points & Insights
1. Body Doubling
- Definition: Completing tasks while someone else is present (physically or virtually), providing gentle accountability.
- Why it works: Social presence helps with task initiation, focus, and persistence.
- Examples:
- Asking a friend or family member to be present during chores.
- Virtual body doubling via apps like Focus Mate or Zoom sessions.
- Environments like cafes or co-working spaces serve as passive body doubling.
- At work: Booking office spaces with colleagues for productive hours.
- Notable Quote:
“It is weird, but it really, really, really works.” (06:22)
- Tactics: Tell the other person your specific goal, or just co-exist quietly while working.
Timestamp: 05:00 – 09:00
2. The Five-Minute Win
- What it is: Commit to working on a task for just five minutes, lowering the barrier to starting.
- How to use:
- Set a 5-minute timer, celebrate after, and allow yourself to stop or continue.
- Helps overcome “task paralysis.”
- Examples:
- Setting a timer to fold laundry or start writing a report.
- “Just open the document, write the subject line, and jot a few notes. That’s it.” (11:23)
- Notable Quote:
“This sneaks right past your task paralysis… I fucking love this one.” (10:49)
Timestamp: 09:00 – 12:30
3. Make the Task Ridiculously Small
- Concept: Break tasks down into the tiniest possible steps.
- Why: Reduces overwhelm and internal resistance.
- Examples:
- Instead of “clean the kitchen,” just “put away three things.”
- “Going to the gym” can start with “put on your gym shoes.”
- Taxes? “Open the email from the accountant.”
- Notable Quote:
“Make it stupidly small … your brain has nothing left to argue with.” (13:06)
Timestamp: 12:30 – 15:00
4. Externalize Your Brain
- Description: Get things out of your head and into your environment with visual reminders.
- Tools: Sticky notes, wall calendars, planners, chalkboards, whiteboards, phone notes, reminders on doors/fridges/mirrors.
- Personal Examples:
- Xena uses giant wall planners at home.
- For some, digital calendars lack effectiveness; physical visibility is key.
Timestamp: 15:00 – 18:00
5. Use Multiple Alarms (Labelled!)
- Key Insight: Plain alarms are forgettable – LABEL them with the action required (e.g., “Take your meds,” “Leave in 10 minutes”).
- Why it matters: ADHD brains struggle with working memory and time blindness.
- Examples:
- Setting alarms for medication, transitions, appointments.
- Friend uses a labeled alarm/watch notification to log into work.
- Notable Quote:
“You can have like, shit tons of alarms, which I love… but you need to label it. Otherwise, you forget what it was for!” (18:32)
Timestamp: 18:00 – 21:00
6. Put Things Where You Use Them
- Principle: Store items in the exact location you’ll use them, regardless of logic or aesthetics.
- Why: “Out of sight, out of mind” is a real hurdle for ADHDers.
- Examples:
- Supplements on the kitchen counter by the stove (not in the pantry).
- Medications next to the toothbrush or kettle if that’s the routine.
- Chargers and cleaning sprays in every relevant room for instant access.
Timestamp: 21:00 – 24:00
7. Pair Boring Tasks With Dopamine
- Strategy: Make dull chores enjoyable by pairing them with pleasurable stimuli.
- How:
- Listening to music, podcasts, or having Netflix on while folding laundry.
- Making a favorite drink or calling a friend during routine admin.
- Notable Quote:
“Our brain is treating these tasks like beige wallpaper… so, pair them with some dopamine!” (24:45)
Timestamp: 24:00 – 26:00
8. Use Novelty On Purpose
- Explanation: The ADHD brain craves Novelty, Interest, Challenge, and Urgency (NICU).
- Application:
- Change up routines, work from different locations, or alter small details like alarm sounds.
- Rotate strategies to keep things fresh—don’t overuse one method until it loses impact.
- Examples:
- Try new walking routes.
- Change alarm tunes regularly.
- Work from the park or café for a change.
- Notable Quote:
“Just little bursts of novelty like that can really help to motivate the ADHD brain.” (27:45)
Timestamp: 26:00 – 29:00
9. Keep Duplicates of Essentials
- Reasoning: Reduces friction when you forget or can’t muster energy to fetch something.
- Examples:
- Toothbrush and chargers in multiple rooms/cars/bags.
- Medications, lip balm, deodorant, and water bottles stashed in key locations.
- Personal Anecdote:
- Xena’s partner keeps deodorant in the car for on-the-go.
- Notable Quote:
“We’re just making it easier to access and use these things. Lowering the bar for entry. Are you seeing the theme?” (30:11)
Timestamp: 29:00 – 32:00
10. Create 'Good Enough' Systems (Not Perfect Ones)
- Essence: Embrace function over perfection. Focus on simple, sustainable solutions.
- Why: High-maintenance/perfect systems become overwhelming, unused.
- Examples:
- Shoe/flip-flop bins by the door instead of neat racks.
- Hook-based closets instead of hangers, or bins/crates for clothes.
- Messy-but-functional drop zones for keys, bags, and daily essentials.
- Notable Quote:
“It’s not a perfect system, it’s not… ‘aesthetically pleasing’… but I just don’t care. It works really, really well.” (34:42)
Timestamp: 32:00 – 36:00
Notable Quotes & Moments
- On micro-tasking:
“When you make it so small, your brain has nothing left to argue with… you just do it.” (13:11)
- On external reminders:
“If we can’t see it, it doesn’t exist… Out of sight, out of mind.” (15:25)
- On self-acceptance:
“We want to create a really low bar, good enough system… not necessarily visually appealing, but things that really work for you.” (35:11)
Timestamps for Key Segments
| Timestamp | Topic | |--------------|---------------------------------------------------| | 05:00–09:00 | Body Doubling | | 09:00–12:30 | The Five-Minute Win | | 12:30–15:00 | Making Tasks Ridiculously Small | | 15:00–18:00 | Externalizing Your Brain (Visual Reminders) | | 18:00–21:00 | Multiple Labeled Alarms | | 21:00–24:00 | Put Things Where You Use Them | | 24:00–26:00 | Pairing Boring Tasks with Dopamine | | 26:00–29:00 | Using Novelty On Purpose | | 29:00–32:00 | Keep Duplicates of Essentials | | 32:00–36:00 | Creating 'Good Enough', Not Perfect, Systems |
Overall Tone & Takeaways
- Tone: Supportive, practical, non-judgmental, and infused with humor and candor (“I fucking love this one!”).
- Approach: Focus on realistic, actionable hacks, all tailored for ADHD brains. Xena validates challenges but emphasizes solutions, reinforcing that perfection is unnecessary—what matters is what works for you.
Summary Table: 10 ADHD Hacks
| # | Hack | Description/Example | |---|--------------------------------------|-------------------------------------------------------| | 1 | Body Doubling | Have someone present to boost focus & accountability | | 2 | Five-Minute Win | Use a 5-min timer to jumpstart any task | | 3 | Make Tasks Ridiculously Small | Break tasks down to their tiniest parts | | 4 | Externalize Your Brain | Use visuals (notes, planners, etc.) for reminders | | 5 | Multiple Labeled Alarms | Set alarms, each labeled with its purpose | | 6 | Put Things Where You Use Them | Store items at points of use for instant access | | 7 | Pair Boring Tasks with Dopamine | Add fun: music, shows, calls during chores | | 8 | Use Novelty On Purpose | Change routines/locations to spark interest | | 9 | Keep Duplicates of Essentials | Have extras of key items in multiple spots | |10 | 'Good Enough' Systems, Not Perfect | Simple, functional setups over perfection |
Memorable Moment
- Xena (35:07):
“We want to create a really low bar, good enough system, not necessarily visually appealing, but things that really work for you.”
For Listeners
If you want more help applying these hacks, visit navigatingadultadhd.com for extra support, resources, and coaching.
In a nutshell:
This episode is a practical ADHD masterclass filled with real-life strategies to make daily living easier, happier, and more manageable—no perfection or shame required, just what actually works.