ADHD Systems Hub

Visual adherence

Keeping medication visible and near water, tied to an existing daily habit (toothbrushing, coffee) via habit stacking.

Eliminate the option to forget

Setting every single recurring bill to autopay so basic survival stops depending on executive function.

Working alongside someone else

Performing a task in the presence of another person. The other person doesn't need to help — they just need to be there, working on their own thing.

Store it where you use it

Keeping items exactly where they will be used, even if it means buying duplicates. Scissors in every room that needs scissors.

Relationship saver

A joint digital calendar shared with a partner, family member, or housemate — the external brain that both parties can see.

Never lose your keys again

A dedicated station right by the door for everything needed to leave the house — keys, wallet, bag, charger, headphones.

Go-to-bed alarm

An alarm that tells you when to START getting ready for bed, not just when to wake up.

Bills vs spending

Two chequing accounts: one for bills (untouchable, autopay-only) and one for day-to-day spending.

Stop trusting your brain

A single, reliable place to write things down the instant they occur to you — tasks, ideas, random thoughts.

Time-boxed working sprints

Working for short bursts with guaranteed breaks — 15 or 25 minutes on, 5 minutes off.

Trick yourself into starting

Commit to doing a task for only 5 minutes. Give yourself genuine permission to stop after.

See time passing

Using analog clocks or Time Timers that show time as a shrinking coloured disk instead of abstract digital numbers.

Didn't Organise, Only Moved

Using baskets to sweep-clear visible clutter in a hurry, paired with a scheduled processing block so the boxes do not become permanent graveyards.

Points for tasks

Turning chores and routines into an RPG with XP, levels, and rewards.

Fuel for dopamine

Eating 30g of protein within an hour of waking — before or alongside coffee.

Grouping similar tasks

Doing all similar tasks (emails, phone calls, errands) in one dedicated block instead of scattering them across the day.

Guilt-free replying

Replying to all personal messages in one specific window each day instead of context-switching every time a notification arrives.

Cooling-off period

A mandatory 24- or 48-hour wait for any non-essential purchase. The dopamine from the "hunt" fades and reveals whether you actually want the item.