Toolbox — ADHD Guide

Strategy library

Thirty-plus workaround-level strategies, filterable by problem. They share a logic: an ADHD brain responds to interest, novelty, urgency, and external structure — so build those in, rather than demanding the importance-driven focus that isn't coming. Take what works, drop what doesn't; no strategy survives contact with every brain.

Focus timer

A sprint timer that makes time visible — the ring is the point, not the numbers. Pick a length you don't dread (10 minutes is a legitimate sprint), start, and single-task until it rings. When it does, actually take the break: stand up, move, water. Then decide about a second sprint. The deal you're making with your brain is "boredom has a visible exit," and it only works if the exit is real.

Custom: min

The tab title counts down too, so you can full-screen your work.

Task splitter

For when a task feels like a wall. Type the task, then break it into steps so small they're almost silly — "open laptop," "find the email," "write one sentence." The tool always highlights your single next step, because "the whole thing" is not an instruction your brain can execute, but "the next two minutes" is. Steps are saved in this browser, so the list survives the tab closing (it happens to everyone).

No steps yet. What's the smallest possible first move?

Evaluation-prep worksheet

If you're pursuing a professional evaluation, this worksheet makes the appointment dramatically more useful — assessments run on history and specifics, which are exactly what evaporate under in-office pressure. Tick what applies, add notes, then print it (or save as PDF) and bring it. Checkbox states print exactly as you set them.

What I struggle with now

Evidence from childhood (before ~12)

Evaluators need this — gather what you can beforehand.

Report cards or teacher comments ("doesn't apply themselves," "talks too much," "daydreams")
A parent, sibling, or old friend who remembers and could describe me then
Memories of losing things, missing homework, or being the "scattered" or "chatty" kid
Grades or behavior notes that didn't match my obvious ability
Old diaries, school files, or family stories I can bring or summarize

Rule-outs to raise myself

A good evaluator asks about these; bring them up if they don't.

Sleep: how much I actually get; snoring; whether rested weeks fix my focus
Mood: depressive stretches, and whether focus problems track them
Anxiety: whether my distraction is about specific worries
Episodes: distinct high-energy periods with much less need for sleep
History: overwhelming events, and whether my symptoms have a before-and-after
Substances, medications, and medical issues (e.g. thyroid) worth checking

Questions to ask the evaluator

How much of your practice is adult ADHD?
What does your assessment include — history, rating scales, informant input, rule-outs?
Do you assess for conditions that commonly co-occur or mimic (sleep, mood, anxiety, autism)?
If it is ADHD: what are the treatment options, and what does follow-up look like?
If it isn't ADHD: what do you think is driving this picture, and what's the next step?

My notes

Specific examples beat adjectives: "missed three deadlines this quarter despite alarms" tells an evaluator more than "disorganized."

Reminder: this worksheet organizes your story; it doesn't score or conclude anything. Diagnosis — and rule-outs — belong to the clinician you hand it to.