Living with Attention Deficit Hyperactivity Disorder (ADHD) can be challenging, but with the right tools and strategies, it's possible to navigate through the day more smoothly. In this blog post, I'll share 15 items that I've incorporated into my daily routine to help me stay on track, stay hydrated, and stay focused.
Why am I sharing? I had a friend stay over last week, and he slept in our spare room, aka my office. The next day, he used my desk, and my office equipment, to do his day job, and he's a really quite normal, neurotypical bloke. "This is excellent, all of it, I feel like I can just focus here", is what he said - it seems that things that help me to cope, can help ND folks to thrive, hopefully something here resonates with you!
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Philips Hue Bulbs: These smart bulbs aren't just for lighting; they change my working environment. I'm often seen on calls with a blue backlight from my light strip, which I find to be really calming, and in the evenings, I fire up a warmer, dimmer colour closer to the 2000K end of the range. During overnight technical cutovers, I'm more likely to have the lights set to 6500K cold white, which makes it feel like day time, and keeps me focussed. I have a Hue GU10 multicolour bulb in a minisun bulb holder behind my screens to act as a bias light. The costs can stack up, and the best deals include a Hue Bridge, though these days I've got all my lighting scenes set up and controlled using Siri.
Hidrate Spark Bottle: Staying hydrated is a big challenge for me, so I rely on two of these bottles, a 620ml (21oz) bottle that fits in my bag, and a 946ml (32oz) bottle that I carry round the house. There's a new one that can take coffee… I haven't got one yet (it keeps going to ridiculous prices, I'm waiting for it to get back to £50-60). With their light-up reminders and friendly phone notifications, the Hidrate bottles keep me on top of my water intake, whether I'm at home or on the move. Without them, I do forget to hidrate, and I end up getting cranky, and suffering horrendous headaches.
Huel: It might not be the most exciting meal, but Huel's meal replacement shakes have a permanent place in my fridge. At 400 calories per bottle, they're a convenient option when I get caught up in work and forget to eat, or when I'm late out the door for the train and need something to go. They taste mildly like banana, though I do like the mixed berry premix too. I usually have a few bags of the Huel powder in the cupboard too - whilst it feels like I'm eating sad food (I like food… drinking a meal hits my FOMO buttons), at least I'm eating… without them, I can very easily forget to eat both breakfast *and* lunch. They have a celiac friendly option, and they're vegan, which make no difference to me, but might be interesting to you!
Filofax: For quick, freeform notes, my Filofax is my go-to, and has taken the place of notebooks I used to carry around. Its blank pages are easily rearranged, and when I have important notes to type up, I just move them to the back until I can get to them. Plus its leather, and just feels nice to use.
Fidget Cube: I used to fidget constantly during meetings, but this fidget cube has changed that. Instead of clicking my pen, chewing it, or tapping, I can fiddle with the cube discreetly, keeping my attention in check. I really didnt think it'd work for me, and was super surprised when it did.
Custom Multipurpose Charger: I used to lose my charging cables all the time until I got this Anker 65W USB-C charger. I also bought a USB-C to Lightning adapter, a long cable, and a little rubber connector to hold it all together, so I have a compact, simple cable, for both my phone, and my laptop.
USB-C Wireless Charging Mat: This charging station connects to the Anker nano charger and can charge my Airpods, Apple Watch, and iPhone simultaneously on my desk at the office. It's a clutter-reducer and a cable-saver.
Countdown Clock App: Pomodoro technique has been a game-changer for my productivity. I use a countdown clock app on my iPhone to set focused work intervals and keep meetings on track, helping me manage my time efficiently. If I'm doing a presentation at work, I leave the timer running just in front of me, so I know when I'm approaching time. If I'm chairing a meeting, and I need someone to stick to time, I'll set that on the timer, hold the phone up so you can see, and hold it up again at about 5, 3, and 1 minutes… it sounds a bit mean, but usually presenters thank me for not speaking over them with time warnings, and for helping them to keep their time.
Loop Ear Plugs: I got these Loop Ear Plugs last week after a recommendation at an event, and I use them without the mutes in whenever there's just *noise* going on around me (someone speaking loudly on a conference call, someone chewing loudly, someone using a jackhammer outside the office, you get the picture). If I need to completely focus, I'll pop the mutes in, and the Loops not just reduce the ambience sound, they muffle it too, which helps me to keep focus on the task at hand.
Poly P15 Camera: In my home office, the Poly P15 Camera adapts to my movements, allowing me to fidget and move around while staying framed and well-lit during video calls. Yes, its expensive. I think its worth it.
Poly 6200 Headset: At the corporate office, my double-sided Poly 6200 headset with noise cancellation ensures I can fully engage in virtual meetings. I can pop out one earbud to tune into my surroundings or use both for noise reduction during quiet time. I use the BT600 adapter to show me if I'm on mute or not, red = mute, blue = unmute, it's just one less thing to think about.
Poly Voxbox (Poly Sync 20): For pop-up meeting spaces and desk-sharing setups, my Poly Voxbox delivers a natural-sounding voice output that's superior to my laptop, reducing sound fatigue. The Voxbox has been discontinued, but Poly/HP are selling a refreshed version, the Sync 20.
Flexispot Raising and Lowering Desk: I didn’t realise how much I needed this desk. I can easily switch between sitting and standing positions, reducing discomfort and letting me get up and move around, helps me to break my day up, and to feel less "boxed in". I have the standing desk frame, with a curved maple top. The curved front of the desk means I don’t get those annoying wrist imprints, and my pair of Acer 27" screens are mounted on a desk-clamp stand, to keep my worktop clutter-free (until I fill it with post-its, obviously). Its one of those things I decided to buy once, buy right - these are the tools of my trade, and I use them for hundreds of hours per month, which is why I allowed myself to spend good money on good kit.
Apple Trio: My Apple Watch, iPhone, and AirPods are my always there companions, for staying connected and for managing my day efficiently. I have four HomePods through my home, so I can always summon Siri to do my tasks, take reminders, turn lights on, etc, even when I don’t have my phone or watch.
HP Spectre x360 and Dock: After an unsuccessful stint with a MacBook Air, I switched to the HP Spectre x360, and it's been a dream - it handles everything I throw at it, and runs Windows 11, which feels familiar. It has a touch screen, and I was surprised when it came with a free screen pen too - awesome for sketching diagrams on a Teams Whiteboard. I use it with an HP Thunderbolt G4 Dock, which works well with the Spectre, but also works brilliantly well with my Corporate Surface Laptop 4.
These tools are an essential part of my daily life, helping me navigate the unique challenges that come with ADHD. While everyone's experience with ADHD is unique, finding the right tools and strategies can significantly improve productivity and overall well-being. Remember, it's okay to seek out what works best for you and make adjustments as needed to create a more supportive environment.
What tools do you use do you use? Am I missing something awesome that could make the day that little bit easier? I wasn't sure about how to share so much information - did you find this helpful? As always, feel free to comment below, or join the conversation over on LinkedIn.
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