[LocalPCGuy]

The author found something that works for them, but for some folks who have working memory issues (i.e. ADHD), using visual cues as reminders is one of the top tips in ways to address the issue. This can seem messy to some, but for those that need it, it is a lifeline. As a contrast to the author, if I put something in a drawer, it might be months before I remember it, even if it was something that absolutely needed to be dealt with (and yes, there will often be consequences of having not done the thing, and this has to be balanced against leaving everything out which isn't good either). Electronically, if I close Slack/Teams, I might go hours before remembering to open it and check in - maybe great for focus, not so great for team work.

I've found that for me, spreading things out and having visual cues allows my brain to relax and focus on the task at hand, because I know I don't have to use a memory slot to remember to do something that I don't have a visual cue for, because every so often I see that cue and know it isn't going anywhere until I have time to deal with it. Almost the exact opposite of the anxiety the author describes. (And before it's suggested, yes, I also take notes and put important tasks there, but it isn't as helpful for my brain to let something go compared to having a visual cue.)

[svat]

The philosopher John Perry wrote a funny essay about the topic, called “A Plea for the Horizontally Organized” (https://structuredprocrastination.com/light/organization_por... / https://www.cs.bilkent.edu.tr/~david/plea.html).

It's really short and would fit in a comment here, but quoting just some fun bits:

> A vertical organizer would have scooped this stuff up, and put it in a file to retrieve later. Had I done this, there would be a bare spot on my desk. These bare spots are the mark of vertical organizers. They are a dead give away.

> […] The fact is, I am a horizontal organizer. I like all the thing I am working on spread out on a surface in front of me, where they can beckon me to continue working on them. When I put something in a file, I never see it again. The problem isn't that I can't find it (although that has happened), but that I don't look. I am constitutionally incapable of opening a filing cabinet and fishing out a half-finished project to resume working on it.

[alaithea]

This. My very first thought upon reading this article was "this author does not have ADHD." I've achieved one of my most productive setups ever by keeping more browser tabs open, and using tab groups to organize them. When I need to switch to one of a handful of projects I'm working on, the tabs in that group help hydrate my memory space around the project.

I work better with a conceptual (but not actual) blank slate, by asking myself each day what the top three things are that I need to get done that day, and not allowing an ever-growing TODO list to get in the way of seeing what's important.

[sghiassy]

I agree with your point, that you need to find something that works for you.

I have ADHD and use the start-from-zero or as I would call it Inbox-Zero method personally

[LocalPCGuy]

FWIW, I do aim for inbox-zero for email, and similar for chat apps (Slack/Teams). Otherwise it piles up and gets overwhelming. I'm referring more to things like - "only the exact thing you're currently working on open" part. I agree systems are needed. For me it's Obsidian for notes, inbox zero, and OneTab extension to allow me to remove tabs without fear of "losing" them completely. I've learned that it's also a trap to over-complicate my system, even something like Todoist which is fairly minimal was semi-problematic, although I may come back to it - just using manual TODO checklists in Obsidian with a small table that pulls them all into a single dashboard file for reference.

[KurSix]

The cost of a perfectly clean surface can be that nothing ever re-enters attention

[undeveloper]

recently diagnosed ADHD -- any tips on strategies?

[houllan633]

Structure your routine(s). Default rules save you a lot of cognitive load.

Avoid scrolling apps. Avoid touchscreens for a couple of hours after waking up. Try to work a few pages of long form reading into your daily routine. It will become easier to remain focused for longer over time.

Don't fall for grand schemes and definitive solutions. We are prone to manic-depressive cycling as we think we've solved everything now and than fail to follow up.

Try to make everything you want to be doing very easy to get started on and everything you don't want to be doing harder. Cultivate this pattern.

It's not one big thing, it's a bunch of little things. And if you have a (few) bad days or weeks or months, don't spiral. Forgive yourself and try again tomorrow.

[inhumantsar]

I was diagnosed (finally) in 2018 (my early thirties). Hyper focus has always been my cursed superpower. There were times in my life where I could disappear into my own little world only to surface 6, 8, 12 hours later and realise I really needed to eat and go to the bathroom and damn I should probably shower sometime this week.

Apart from the parent comment's point about visual cues, the biggest thing for me is rituals. Specific enjoyable or unavoidable or easy to maintain rituals really helped break that focus. Dogs are a part of that for me, since you only ignore their needs at your peril. Taking them for a walk and putting on an audiobook or podcast so that I don't think about work makes it a lot easier to slip into something else when I get back.

I haven't done the Pomodoro thing but I could definitely see the appeal in a rigid timer that screams "hey you! it's time to get off your ass and do something else for a bit".

[gregw2]

Three ADHD tech tips, more tactical than some of the strategic ones others have mentioned:

- To combat time blindness and hyperfocus, create daily-ish alarms on your phone's builtin clock for things you otherwise forget until it's too late. (If your mind is better at being reactive than proactive and time-aware, create a systematic practice of creating interrupts/redirects for your future self in advance. Create them moment you learn about them.)

- To combat compulsive phone numbing/scrolling/distraction, the (android) Intenty app can prompt you right after unlocking with a custom Q&A about why you are unlocking. I find that it has promoted awareness of my mental state in the moment, has over time generated reflection and an awareness of what my persistent triggers are, and enabled me to catch myself and stop the habitual numbing a helpful percentage of the time.

- When I unlock my phone it brings me back to where I left off. That tends to send me down old rabbit trails. I found apps like AutomateIT that let me return to my home screen each unlock.

[LocalPCGuy]

Resist the urge to over-complicate things. With ADHD, it's really easy to hyperfocus and end up building a "beautiful" system that doesn't work at all for you. Then you give up and start all over. So instead, pick small things that you can incorporate into routines, which are a saving grace especially with ADHD - just include enough space for a bit of flexibility so it doesn't get stale/boring.

For instance, I have a morning routine which ensures I'm "presentable"/etc. When I start work I immediately create the day's note, go to the previous day and review, copy over any ongoing tasks, etc. My day note is the same thing every day: Things I did, Things I need to do, Meeting notes (important meeting notes get extracted to their own file), Random notes. Then setting in to work. Evenings are bit more flexible and the weekends tend to be the wild west, bit of a reset so I don't feel "trapped" in a cycle, etc.

I do struggle with weekly/monthly or longer intermittent routines. Even stuff like doing bills (automated as much as possible), re-ordering prescriptions, etc. So it's always a process.

Last thing so as not to go too long - not everyone runs into this, but in case you've gotten down on yourself at times and now realize it might be ADHD, give your self a break / forgive yourself. Same thing going forward. Not an excuse, not continuing to seek improvement, but realizing that when you stumble, there is a reason and it may not be something you can actually control. Reflect on what you could do to prevent it in the future, but do it without self-blame or criticism. Be kind to yourself, in other words.

[gglitch]

Lot of good, standard-issue advice in your replies already, so I think all I'll add is: (1) Everybody's mind is a little different, so you're likely to need to experiment with many things for a long time before you start converging on stable insights into what your specific needs are, and they're likely to be somewhat context-dependent, so they're likely to evolve over time; so above all else, be patient and go easy on yourself and focus on your long-term progress rather than your short-term frustrations; (2) ...I forgot (not joking)

[magarnicle]

I found this good, especially about getting "momentum": https://youtu.be/JsT3KPYJFl4?si=pUhJRnTEfj1t0J4y

[password4321]

not sure the amount of research you're planning to invest but there's plenty on HN over the years

https://hn.algolia.com/?query=adhd%20comments%3E100&sort=byD...

[stronglikedan]

lists and sticky notes placed in places that will catch your eye (e.g., where something normally isn't, such as taped to your front door).

[randusername]

Routines. Exercise. Meditation. Medication. Self-forgiveness. Spatial reminders.

Celebrate your differences, acknowledge your limitations.

For inattentive type, try forcing transitions when someone interrupts you. Walk to a new room together.

For hyperactive type, try planning out multiple synergistic things to do in parallel towards the one goal.

[aadders]

Get on medication as soon as possible and if it doesn't work try another.