What got me functional is:

Writing things down. By hand every morning: i have an e-paper note book with a template for that. The template contains:

• 3 positive affirmations
• a box for something important today
• date
• a checkbox for amount of water, one to limit coffee intake

Then it contains the 3/3/3 system (more online look for it)

• 3 hours of deep work on a major project
• 3 maintenance tasks (i keep separate lists for these and take 3 items)
• 3 administrative tasks

Smartwatch or browser with: Promodoro timing for keeping concentration up for the day. Forced breaks every 25 minutes.

Also absolutely essential and not optional if you suffer from ADHD: enough sleep. Nutrition is a big topic: I eat an 3-minute egg every day for the protein. Other than that diverse, fruits, nuts, whole grain etc. Exercise: keep up your steps everyday. do stretching, especially yoga, also balancing (like standing on one foot) have shown positive results for ADHD people.

Last and not least understanding that ADHD is largely an emotional problem:

• in meditation you can edit your emotional responses, by imaging the statisfaction past the hurdle.

I won´t lie. Despite all this I still struggle. But at least its a framework that makes me feel somewhat more in control, rather than being only reactive.

If someone has techniques on how to expand the planning horizon to weeks and months, i’d be highly interested.

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