5 Tips for Managing ADHD and Staying on Track

Living with ADHD can feel like navigating a world built for a different type of brain. But ADHD isn’t just a challenge—it can also be a source of creativity, innovation, and unique strengths. My own journey with ADHD led me to create Cliq, a simple timer designed to help others like me stay on track and harness their full potential. In this post, I share five actionable tips to help you manage ADHD, along with a sneak peek at how Cliq can make a difference. I'm also including a few other tools that have helped me manage my own symptoms. Note: Some links on this page are affiliate links and  any purchase made through them supports the ongoing development of the Cliq Timer at no extra charge to you. As an "Amazon Associate" I earn from qualifying purchases. I only share products that are worth sharing and that have been genuinely helpful along my journey.

1. Break Tasks Into Manageable Steps

Tasks of any size can feel overwhelming, leading to procrastination. Try breaking a project into smaller, bite-sized steps. For example, rather than tackling "Clean the house" as one giant task, divide it into:

• “Tidy the living room”
• “Dust surfaces”
• “Sweep floors”

How Cliq Can Help: Use Cliq to set short timers (5 or 10 minutes) for each step. The visual countdown lights keep you focused without the need to interact with your phone.

Other Helpful Tools: 

• AI tools such as ChatGBT can be very powerful tools to help break up a project into manageable steps or generate outlines. Try asking something like "How should I clean my room?". Once the AI has responded, try altering the instructions somehow, for example: try saying "Make it more fun!"
• I often carry a pocket-sized notebook to quickly write down to-do lists or outline a project. I prefer something not-too-fancy so I'm not worried about losing or abusing it.

2. Set Clear Time Boundaries

Time blindness—the tendency to losing track of time—is a common challenge for people with ADHD. Establishing clear time boundaries can help you stay on track and reduce overcommitting. Consistently using a timer for tasks throughout the day can also train your brain to overcome time blindness to a degree. Techniques like the Pomodoro Method, which involves timed work intervals followed by breaks, have been proven effective for enhancing focus and improving time management. Fun Fact: I'm using this technique at this very moment to help me write this list!

How Cliq Can Help: Cliq’s simple design lets you set a timer with a single 'click'. Its portability also allows you to bring it anywhere you go. Whether you’re working on a project or taking a break, you’ll know when time is up without the distraction of notifications.

Other Helpful Tools: Consider using a classic wall clock or wristwatch as additional time references. For me, daily use of a wristwatch has been essential to showing up on time. I did not used to show up on time to anything!! I prefer a simple Casio because it's not something I'm worried about breaking or losing (yeah, ADHD), and I like that it's small and light. I have never desired a smart watch because I do not want a constant stream of notifications sent to my wrist. Although connected smart technology is essential in today's world, I tend to avoid it when I need to focus on getting things done. Note that a wristwatch serves a different function from a timer—it would not be good for your focus to constantly have to glance at your wrist to see how much time has passed!

3. Create Rituals for Starting and Stopping Tasks

Transitioning between activities can be a struggle. Building rituals around starting and stopping tasks can make it easier to switch gears.

For example:

• Light a specific candle before work and blow it out when you're done.
• Play a short playlist of music to signal the end of a work period. Try something fun that will make you want to get up and move around! 

How Cliq Can Help: Pair Cliq with your rituals. Use it to time the break playlist or the warm-up activity that starts your work session. The simple “click” when starting the timer can itself become a ritual that signals the beginning or end of a task.

Other Helpful Tools:

• Smart Home Devices: Enhance your routines with devices like the Amazon Echo Dot or Phillips Hue Smart Bulbs that can automate lighting and sound/music cues for your work rituals. I find the smart bulbs particularly useful for reminding myself when it's time to start getting ready for bed—I've set an automation that dims the lights and changes the color to a calming amber around 10pm.

4. Minimize Distractions

Distractions can severely impact focus, especially when managing ADHD. Simplify your workspace and choose tools that help maintain concentration.

How Cliq Can Help: Cliq is intentionally designed to be minimalist—no screens, interface, no distracting apps. It’s just you, your task, and a clear visual of the time left.

Other Helpful Tools:

• Noise-canceling headphones: lower distractions from your environment by cancelling out the noise. Apple Airpods sit on the throne as the ultimate noise-cancelling earbud experience for a good reason (they're great), but I actually prefer these cheaper Tozo earbuds since they work pretty well and I'm not as worried about losing them. 
• Apps like Focus@Will provide soundscapes tailored for concentration.
• Apps like Forest help me to avoid using my phone.
• The Life-Changing Magic of Tidying Up. About 10 years ago I drastically reduced clutter in my environment with the help of the KonMari Method for tidying up. Having grown up in a financially struggling household, I found it challenging to part with items that felt valuable. Reading this book helped me realize the importance of letting go of things that no longer served me. Thank you, Marie Kondo! The book had a profound effect on my life—it’s one of many strategies available for decluttering.

5. Reward Yourself

Motivation can be tough with ADHD. Use rewards to make tasks more appealing. For example, promise yourself a favorite snack after finishing a chore or take a walk after completing a work session. Or even just let yourself fall into distraction for a bit! Just remember to set a timer! 😉

How Cliq Can Help: Set the timer for your work session, and once it ends, use that moment to indulge in your reward guilt-free.

Other Helpful Tools: Apps like Habitica gamify your goals, turning tasks into a fun, rewarding experience.

Ready to Take Control?

ADHD is challenging, but it’s also an opportunity to learn how to work with your unique brain. My own experience—from struggling in school to finding tools and strategies that transformed my life—shows that change is possible. Tools like Cliq and other ADHD-friendly products can support you in staying on track, feeling accomplished, and managing your time with less stress.

If you’re interested in learning more about Cliq and getting first access when it launches, sign up for our email list! Plus, you’ll get more tips, tools, and resources for thriving with ADHD delivered straight to your inbox.

Let’s tackle ADHD together—one mindful moment at a time.