From executive dysfunction — the inability to initiate tasks, to sensory processing issues — when outside stimuli become overwhelming, life with ADHD can be exhausting.  

I found out I had ADHD when I was 22 and ever since, I’ve been rebuilding my life around my needs, behaviours, and interests that don’t always align with a world built around neurotypical brains. So, here are three tools I use every day, that have been life-changing for me, as I’ve become more skilled at navigating my ADHD. 

1. The Pomodoro technique — with a twist

The Pomodoro technique involves working in focused 25-minute intervals, followed by five-minute breaks. This technique helps many people break down daunting tasks into manageable chunks and improve their focus. 

Many ADHDers would say that conventional productivity techniques don’t work for them. I am definitely in agreement. However, there are times when all it takes is just an easy change applied to an otherwise standard practice to make it work for my neurodivergent brain. ADHD brains are motivated by passion or urgency, which is why the traditional Pomodoro technique may not work, as it’s based on a self-imposed deadline. 

My ‘Pomodoro with a twist’ simply involves squeezing different tasks within durations that are on a timer I can’t control. While my kettle is boiling and the tea is brewing, I will answer some emails, for example. If I have an hour between meetings, I will squeeze in a quick article-writing or editing session.  

This method provides the reassurance that I will stop when the timer stops and move on to something new, ensuring novelty, frequent breaks, and the satisfaction of a job done. 

2. My standing desk

Everyone who knows me, knows I can’t sit still for very long. I don’t really watch movies or enjoy lengthy, static activities such as board games, and, despite working a regular office job, I never sit at a desk for longer than an hour. 

My standing desk is the holy grail of getting things done. Not only does sitting for very long not agree with my chronic back pain, but I get fidgety and uncomfortable very easily, taking me out of my flow. A standing desk allows me to stretch often, visualise things better, and brainstorm more easily. I don’t know if it’s because it allows a wider range of motion or if it’s just the way I function, but I will have productivity streaks where I won’t leave my standing desk for up to four hours when I’m busy. 

3. Noise-cancelling headphones

Noise-cancelling headphones have been a lifesaver when I need to concentrate or unwind. Whether it’s blocking out noisy environments, office chatter, or public transport chaos, my headphones create the perfect calming atmosphere, so I can focus on my work or downtime. I also use them to listen to music or audiobooks when I need extra dopamine while working on a tedious task.  

At work, it is important to empower neurodivergent colleagues to act on their needs or open up about their struggles, which will increase their confidence, productivity, and wellbeing, benefitting the whole team. 

There are many resources out there where you can discover exactly what works for you. Additude Magazine has a huge database of articles covering tools, life hacks, apps, and gadgets for most ADHD and neurodivergent needs.

Finding what works for me has made a huge difference to my day-to-day life. Although it can take a while to find the answers, the time spent researching and experimenting with tools to help manage ADHD is certainly worth it in exchange for a more productive and peaceful life. 

Eliza Lita is Senior Corporate Communications Officer at Leeds Trinity University.