This document provides 25 strategies for managing ADHD, including avoiding screens in bed, using morning energy productively, eating unprocessed foods high in protein, distinguishing different types of tasks, using online peer support, managing dopamine responses, reviewing each day and setting priorities, and establishing organizational systems. It recommends finding what works best for each individual and considering additional supports like coaching or assistants.

1. 25 ADHD Strategies that Just
Might Change Your Life
David D. Nowell, Ph.D.
www.DrNowell.com
DavidNowellSeminars
DavidNowell

2. www.slideshare.net/dnowell

3. A strategy has no stand-alone value

4. No screens in bed

5. Pay attention to your brain’s 24-hour
chemical cycle

6. Use your morning burst wisely

7. Eat less-processed food and emphasize
protein

8. “Exercise for focus” is different from
"exercise for fitness”

9. Marry well and get a crackerjack
assistant at work

10. Let your non-ADD roommate tackle
the detailed long-term projects while
you manage the time-limited projects

11. (for the non-ADD partner)
Ask for what you want

12. Don’t do something for your ADHD
partner which could be performed by
a device or an app

13. Barter practical and social support

14. Stop trying to explain yourself to
people who don’t get it

15. Consider online peer support
www.reddit.com/r/ADHD/

16. Use a “body double”

17. Get to know what dopamine
“feeeeels like” for you

18. Beware dopamine tricksters!
• Dopamine prefers big to little
• Dopamine prefers now to later
• Dopamine prefers certain to less-certain

19. Tie yourself to the mast and put wax in
your ears.

20. Determine in advance when you’ll
check email and Facebook tomorrow
• Turn off mobile notifications
• What is Snapchat’s “product”?
• Limit the number of apps which have constant
access to your attention

21. Pomodoro technique

22. Increase the saliency of boring or
difficult tasks

23. Distinguish among “To-Do” items,
appointments, and habits
• If your To-Do list sets you on fire, you’re doing
it right
• You can do and be and have anything. But not
everything. At once.
• Recognize that you’ll die without completing
your To-Do list. If it’s good.
• When you feel committed to habits, but they
aren’t happening, upgrade them to
appointments.

24. 10-minute morning review

25. What’s your “One Thing”?

26. Fall in love with the truth (evening QI
review)
• What went well:
• What I enjoyed
– More than I expected:
– Less than I expected:
• What didn’t happen? How exactly?
• Ideas for QI:
• Tomorrow's frog:
• Tomorrow I can connect with:

28. easy hard
If It’s Harder than a “3” Find Some
Way to Make It Easier

29. Weekly deeper check-in
• What is out of balance in my life?
• What do I want to spend more time doing?
• Which of my to-do or “habit” items will I
upgrade to an appointment.

31. Approach your ADD meds like a
scientist
• Two weeks from now, how will I know
whether it’s working?

32. Pay attention to your sensory needs
and style
• What is your body asking for right now? Less
of what? And more of….what?
• Swiss ball chair
• T stool
• Raw carrots
• Study playlist
• Zombie shooter game

33. Shower coach

34. Establish a launching pad

35. Consider online storage options

37. Using your phone’s navigator as a
time-management tool

38. Use a “single in-box”

39. Tickler System

40. Prepare your budget with your ADD in
mind
• Coaching
• Counseling
• Accounting support
• Personal assistant
• Local, organic-if-possible, unprocessed food
• Fiverr.com

41. Grieve

42. Let’s stay in touch!
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@davidnowell David Nowell Seminars