(i did use ai for rewriting sentences + spell check , im dyslexic and it helps a lot)
(and yes ik this is kinda water but i dont care)
why i made this
i have ADHD-I and i wasn’t able to get diagnosed, get medicine, or really get any outside help until pretty recently. before that i was completely lost and unproductive and it honestly sucked, not just for me but for everyone around me too. i don’t want other people to go through that, so i made this guide.
this isn’t a replacement for a doctor obviously, but if you think you might have adhd and you’re trying to function without meds, this should help.
what is adhd?
ADHD (attention-deficit/hyperactivity disorder) is basically when your brain struggles with executive function.
executive function is the stuff people without adhd can just do automatically, like:
- starting tasks
- managing time
- staying organized
- remembering things
- controlling impulses
a lot of people think adhd is just “being distracted” but it’s way deeper than that. you can WANT to do something and still just… not be able to do it.
how to tell if you might have adhd
if you relate to a lot of these, there’s a good chance you do:
- you procrastinate even when you care
- you forget important stuff constantly
- you lose your keys / phone / wallet all the time
- you zone out mid conversation
- you can focus for hours on stuff you like, but not 10 minutes on homework
- you struggle with time (everything feels like “later” until it’s suddenly “now”)
- you get addicted to stimulation (scrolling, games, etc.)
- you get random motivation spikes and then crash
what are the different types of adhd?
there are 3 main types:
- ADHD-I (inattentive)
- ADHD-H (hyperactive/impulsive)
- ADHD-C (combined)
what is ADHD-I and what does it look like?
ADHD-I is inattentive adhd. this is the type that gets ignored a lot because it doesn’t always look “hyper.”
it’s more like your brain is constantly drifting away.
how to tell if you have it
- you zone out constantly
- you daydream a lot
- you procrastinate even on easy stuff
- you forget things nonstop
- you can’t start tasks even when you want to
- you get called lazy or “not trying”
- you’re disorganized and overwhelmed
- you feel mentally foggy
- you can hyperfocus on stuff you like but can’t lock in on important stuff
what is ADHD-H and what does it look like?
ADHD-H is hyperactive/impulsive adhd. this is the stereotype version people usually think of.
this is when your brain has no off switch.
how to tell if you have it
- you fidget constantly
- you pace around
- you can’t sit still for long
- you interrupt people without meaning to
- you do things impulsively
- you get bored insanely fast
- you talk a lot / talk fast
- you act before thinking
- you feel restless even when you’re tired
what is ADHD-C and what does it look like?
ADHD-C is combined adhd, so you have traits of both inattentive and hyperactive.
this one is super common.
how to tell if you have it
- you zone out but also feel restless
- you procrastinate and also get distracted impulsively
- you get hyperfocus sometimes but other times you can’t do anything
- you’re disorganized but also mentally “too fast”
- you have motivation bursts then burnout hard
- you feel like your brain is fighting itself
tips + methods for ADHD-I
use external reminders
do not rely on memory. trust me your brain will betray you.
use:
- sticky notes
- alarms
- calendar reminders
- checklists
if it’s not written down, it doesn’t exist.
break everything into tiny steps
don’t write “do homework.” that’s too big.
write:
open laptop → open doc → write 2 sentences
starting is the hardest part, so make starting easy.
use background stimulation
a lot of ADHD-I brains focus better when there’s a little noise.
try:
- lo-fi
- white noise
- coffee shop sounds
- background music (nothing too distracting)
do the hardest thing first
your focus gets worse as the day goes on, so don’t save important stuff for later.
front-load your day.
short work sessions
don’t force yourself to “lock in” for an hour.
try 10-20 minute timers. way easier.
tips + methods for ADHD-H
move while working
sitting still is torture for ADHD-H.
try:
- pacing
- standing desk
- stretching
- gum
- fidget toys/stress balls
movement helps your brain stay regulated.
write impulsive thoughts down instantly
if you suddenly think “i should go do ____” write it down on a “later list.”
it stops your brain from obsessing over it.
use speed runs
set a timer for 5-15 minutes and just go crazy.
ADHD-H brains love urgency and competition.
reduce temptation access
impulsivity needs physical barriers.
put your phone across the room, close tabs, use app blockers, etc.
loud bursts then reset
don’t fight your energy.
work hard for a short time, then take a short break to burn energy.
tips + methods for ADHD-C
structure + stimulation combo
you need organization AND stimulation.
use checklists/planners + music/noise.
task stacking
pair boring tasks with something stimulating.
music while cleaning, podcast while walking, etc.
fake deadlines that are real
tell someone (or ur teacher if ur in school) that you’ll send it by a certain time or use accountability apps.
your brain needs pressure.
alternate active and focus tasks
switch between sitting work and movement work so you don’t burn out.
daily reset routine
this helps so much.
every morning: write 3 priorities
every night: clean desk + prep tomorrow
consistency lowers the chaos.
final lil note
if you think you have adhd and you’re unmedicated, don’t hate yourself for struggling. it’s not a character flaw. you just need a system that works with your brain instead of against it.
sources/references
@negativ_canthalshit @Weanie @splanky @unknown mtn @sol. @jest @Luxe @Quanky @Xx_Sh4tteredHe4rt_xX
