Adhd Wisdom Tools
@adhdwisdomtools.bsky.social
Go to adhdwisdomtools.substack.com for more. Find ADHD bite size structured cheat sheets that will help you to navigate ADHD in your daily life. If you have any comments or need any other cheat sheets let me know so I can make them for you. Enjoy!👍
Pinned
🧠 ‘Just Start’ Never Worked for My ADHD Brain… Here’s the System That Finally Did.
My neuro-friendly method for beating procrastination when motivation doesn’t exist
adhdwisdomtools.substack.com
ADHD procrastination isn’t a time problem. It’s a state regulation problem.
adhdwisdomtools.substack.com/p/just-start...
adhdwisdomtools.substack.com/p/just-start...
ADHD procrastination isn’t a time problem. It’s a state regulation problem.
adhdwisdomtools.substack.com/p/just-start...
adhdwisdomtools.substack.com/p/just-start...
🧠 ‘Just Start’ Never Worked for My ADHD Brain… Here’s the System That Finally Did.
My neuro-friendly method for beating procrastination when motivation doesn’t exist
adhdwisdomtools.substack.com
February 11, 2026 at 8:26 AM
ADHD procrastination isn’t a time problem. It’s a state regulation problem.
adhdwisdomtools.substack.com/p/just-start...
adhdwisdomtools.substack.com/p/just-start...
Reposted by Adhd Wisdom Tools
When your list feels endless and your mind keeps switching,
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
🧠 The One-Task Rule
Why multitasking failed my ADHD brain — and what finally worked
adhdwisdomtools.substack.com
February 5, 2026 at 6:16 PM
When your list feels endless and your mind keeps switching,
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
When your list feels endless and your mind keeps switching,
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
🧠 The One-Task Rule
Why multitasking failed my ADHD brain — and what finally worked
adhdwisdomtools.substack.com
February 5, 2026 at 6:16 PM
When your list feels endless and your mind keeps switching,
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
try this: 👉 “I have only *one job right now”
Multitasking looks productive but burns focus and energy fast. Clarity beats chaos, pick one task, hide the rest, work until a natural stop.
adhdwisdomtools.substack.com/p/the-one-ta...
#adhd
I’ve learned that willpower is a finite resource. Some afternoons, I have none left to tackle the simplest thing.
So I’ve started building routines that require almost no willpower. Small cues that get me moving even when my brain is checked out. Momentum doesn’t need perfection to start.
#adhd
So I’ve started building routines that require almost no willpower. Small cues that get me moving even when my brain is checked out. Momentum doesn’t need perfection to start.
#adhd
February 5, 2026 at 6:11 PM
I’ve learned that willpower is a finite resource. Some afternoons, I have none left to tackle the simplest thing.
So I’ve started building routines that require almost no willpower. Small cues that get me moving even when my brain is checked out. Momentum doesn’t need perfection to start.
#adhd
So I’ve started building routines that require almost no willpower. Small cues that get me moving even when my brain is checked out. Momentum doesn’t need perfection to start.
#adhd
The One-Task Rule
When everything feels urgent, tell yourself:
👉 “I only have one job right now.”
Multitasking drains focus and increases friction.
One task creates momentum.
Momentum creates clarity.
Takeaway: one thing done beats ten things started.
#adhd
When everything feels urgent, tell yourself:
👉 “I only have one job right now.”
Multitasking drains focus and increases friction.
One task creates momentum.
Momentum creates clarity.
Takeaway: one thing done beats ten things started.
#adhd
January 31, 2026 at 11:05 PM
The One-Task Rule
When everything feels urgent, tell yourself:
👉 “I only have one job right now.”
Multitasking drains focus and increases friction.
One task creates momentum.
Momentum creates clarity.
Takeaway: one thing done beats ten things started.
#adhd
When everything feels urgent, tell yourself:
👉 “I only have one job right now.”
Multitasking drains focus and increases friction.
One task creates momentum.
Momentum creates clarity.
Takeaway: one thing done beats ten things started.
#adhd
ADHD doesn’t mean you’re too emotional.
It means:
your emotions arrive fast and your brain struggles to disengage
The 90-Second Switch doesn’t remove emotions —
it gives you timing, space and choice.
And sometimes, that’s all we need.
#adhd
adhdwisdomtools.substack.com/p/the-90-sec...
It means:
your emotions arrive fast and your brain struggles to disengage
The 90-Second Switch doesn’t remove emotions —
it gives you timing, space and choice.
And sometimes, that’s all we need.
#adhd
adhdwisdomtools.substack.com/p/the-90-sec...
🧠 The 90-Second Switch
How ADHD Brains Can Stop Emotional Spirals — and Amplify the Good Ones
adhdwisdomtools.substack.com
January 30, 2026 at 2:17 PM
ADHD doesn’t mean you’re too emotional.
It means:
your emotions arrive fast and your brain struggles to disengage
The 90-Second Switch doesn’t remove emotions —
it gives you timing, space and choice.
And sometimes, that’s all we need.
#adhd
adhdwisdomtools.substack.com/p/the-90-sec...
It means:
your emotions arrive fast and your brain struggles to disengage
The 90-Second Switch doesn’t remove emotions —
it gives you timing, space and choice.
And sometimes, that’s all we need.
#adhd
adhdwisdomtools.substack.com/p/the-90-sec...
You don’t decide what you focus on, you brain does.
So the idea is to find and apply the right tools and turn them into a system, so you can focus on what you want.
#adhd
adhdwisdomtools.substack.com
So the idea is to find and apply the right tools and turn them into a system, so you can focus on what you want.
#adhd
adhdwisdomtools.substack.com
January 30, 2026 at 2:12 PM
You don’t decide what you focus on, you brain does.
So the idea is to find and apply the right tools and turn them into a system, so you can focus on what you want.
#adhd
adhdwisdomtools.substack.com
So the idea is to find and apply the right tools and turn them into a system, so you can focus on what you want.
#adhd
adhdwisdomtools.substack.com
If you remember only one thing:
Never stop at “DONE”. Always follow up with “NEXT”.
That’s the whole system.
#adhd
adhdwisdomtools.substack.com/p/the-next-e...
Never stop at “DONE”. Always follow up with “NEXT”.
That’s the whole system.
#adhd
adhdwisdomtools.substack.com/p/the-next-e...
✨ The Next Effect
Why “What’s next?” is the most powerful ADHD question!!!
adhdwisdomtools.substack.com
January 29, 2026 at 12:03 PM
If you remember only one thing:
Never stop at “DONE”. Always follow up with “NEXT”.
That’s the whole system.
#adhd
adhdwisdomtools.substack.com/p/the-next-e...
Never stop at “DONE”. Always follow up with “NEXT”.
That’s the whole system.
#adhd
adhdwisdomtools.substack.com/p/the-next-e...
Hi, if you are into finding strategies to manage your ADHD, you can check out my blog about adhd, it's there to help everyone who wishes to find hacks to manage ADHD. It's packed with bite size blog post with tips and advice.
happy reading,
Lud
adhdwisdomtools.substack.com
#adhd
happy reading,
Lud
adhdwisdomtools.substack.com
#adhd
Adhd Wisdom Tools | Substack
Master ADHD with quick, bite-sized strategies that save you time, reduce overwhelm and boost your focus and confidence. This blog shares practical tools and insights from my own ADHD journey to help y...
adhdwisdomtools.substack.com
January 25, 2026 at 10:56 PM
Hi, if you are into finding strategies to manage your ADHD, you can check out my blog about adhd, it's there to help everyone who wishes to find hacks to manage ADHD. It's packed with bite size blog post with tips and advice.
happy reading,
Lud
adhdwisdomtools.substack.com
#adhd
happy reading,
Lud
adhdwisdomtools.substack.com
#adhd
About planing without intention
Late morning. I kept postponing the important task. Not because it was hard. Because it had no slot.
ADHD trap:priority without a container
Try this:
✍️ Block your calendar
⏱️ Make it non-negotiable
🎯 Start with the clock, not your mood
Scheduling beats motivation
#adhd
Late morning. I kept postponing the important task. Not because it was hard. Because it had no slot.
ADHD trap:priority without a container
Try this:
✍️ Block your calendar
⏱️ Make it non-negotiable
🎯 Start with the clock, not your mood
Scheduling beats motivation
#adhd
January 25, 2026 at 10:55 PM
About planing without intention
Late morning. I kept postponing the important task. Not because it was hard. Because it had no slot.
ADHD trap:priority without a container
Try this:
✍️ Block your calendar
⏱️ Make it non-negotiable
🎯 Start with the clock, not your mood
Scheduling beats motivation
#adhd
Late morning. I kept postponing the important task. Not because it was hard. Because it had no slot.
ADHD trap:priority without a container
Try this:
✍️ Block your calendar
⏱️ Make it non-negotiable
🎯 Start with the clock, not your mood
Scheduling beats motivation
#adhd
Late morning.
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
January 25, 2026 at 10:53 PM
Late morning.
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
Late morning.
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
January 25, 2026 at 10:52 PM
Late morning.
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
I knew what I had to do. I just couldn’t begin.
So I prepared. Organized. Optimized.
Still didn’t start.
Classic ADHD trap:preparation as procrastination.
Try this:
✍️ Skip setup
⏱️ Open the file and type anything
🎯 Improve after
Action beats planning
#adhd
Stopping is not a weakness.
It’s an executive skill.
ADHD brains don’t stop naturally, they need structure, signals and permission. And once you train stopping, everything else gets easier. You’re not broken. You’re just missing a stop signal 💙
#adhd
adhdwisdomtools.substack.com/p/the-stop-s...
It’s an executive skill.
ADHD brains don’t stop naturally, they need structure, signals and permission. And once you train stopping, everything else gets easier. You’re not broken. You’re just missing a stop signal 💙
#adhd
adhdwisdomtools.substack.com/p/the-stop-s...
🚦 The Stop Signal
Why ADHD Brains Can’t Quit Tasks — And How to Train Yourself to Stop
adhdwisdomtools.substack.com
January 25, 2026 at 10:51 PM
Stopping is not a weakness.
It’s an executive skill.
ADHD brains don’t stop naturally, they need structure, signals and permission. And once you train stopping, everything else gets easier. You’re not broken. You’re just missing a stop signal 💙
#adhd
adhdwisdomtools.substack.com/p/the-stop-s...
It’s an executive skill.
ADHD brains don’t stop naturally, they need structure, signals and permission. And once you train stopping, everything else gets easier. You’re not broken. You’re just missing a stop signal 💙
#adhd
adhdwisdomtools.substack.com/p/the-stop-s...
About waiting…
Mid-morning.
I waited until I felt focused. Calm. Ready.
The moment never came.
Classic ADHD trap: Waiting for the right state.
Try this:
✍️ Start messy
⏱️ Work for 5 minutes
🎯 Let focus arrive later
Remember: Action invites focus
#adhd
Mid-morning.
I waited until I felt focused. Calm. Ready.
The moment never came.
Classic ADHD trap: Waiting for the right state.
Try this:
✍️ Start messy
⏱️ Work for 5 minutes
🎯 Let focus arrive later
Remember: Action invites focus
#adhd
January 18, 2026 at 12:35 PM
About waiting…
Mid-morning.
I waited until I felt focused. Calm. Ready.
The moment never came.
Classic ADHD trap: Waiting for the right state.
Try this:
✍️ Start messy
⏱️ Work for 5 minutes
🎯 Let focus arrive later
Remember: Action invites focus
#adhd
Mid-morning.
I waited until I felt focused. Calm. Ready.
The moment never came.
Classic ADHD trap: Waiting for the right state.
Try this:
✍️ Start messy
⏱️ Work for 5 minutes
🎯 Let focus arrive later
Remember: Action invites focus
#adhd
About promises…
Start of the day.
I made a perfect plan. Then life happened.
By noon, I felt behind. By afternoon, defeated.
Classic ADHD trap: treating plans as promises.
Try this:
✍️ Plan in blocks, not specifics
⏱️ Leave white space
🎯 Adjust without guilt
Plans are guides, not contracts
#adhd
Start of the day.
I made a perfect plan. Then life happened.
By noon, I felt behind. By afternoon, defeated.
Classic ADHD trap: treating plans as promises.
Try this:
✍️ Plan in blocks, not specifics
⏱️ Leave white space
🎯 Adjust without guilt
Plans are guides, not contracts
#adhd
January 18, 2026 at 12:31 PM
About promises…
Start of the day.
I made a perfect plan. Then life happened.
By noon, I felt behind. By afternoon, defeated.
Classic ADHD trap: treating plans as promises.
Try this:
✍️ Plan in blocks, not specifics
⏱️ Leave white space
🎯 Adjust without guilt
Plans are guides, not contracts
#adhd
Start of the day.
I made a perfect plan. Then life happened.
By noon, I felt behind. By afternoon, defeated.
Classic ADHD trap: treating plans as promises.
Try this:
✍️ Plan in blocks, not specifics
⏱️ Leave white space
🎯 Adjust without guilt
Plans are guides, not contracts
#adhd
Midday
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
January 12, 2026 at 12:03 PM
Midday
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Flow isn’t perfection, it’s permission to use your brain’s natural rhythm instead of fighting it.
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
⚡ The ADHD Flow Code: How to Harness Hyperfocus (Without Burning Out)
✨ Flow Isn’t Luck — It’s a Dopamine Strategy. Here’s How to Use It to Your Advantage
adhdwisdomtools.substack.com
January 11, 2026 at 12:10 PM
Flow isn’t perfection, it’s permission to use your brain’s natural rhythm instead of fighting it.
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
Try the 'MOZART EFFECT'
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 How Music Helps the ADHD Brain Focus — The Science Behind Mozart and More
🔥 Why silence fails ADHD brains — and how the right music turns distraction into deep focus
adhdwisdomtools.substack.com
January 11, 2026 at 12:01 PM
Try the 'MOZART EFFECT'
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
I kept thinking about 3 things
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
January 11, 2026 at 11:59 AM
I kept thinking about 3 things
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Afternoon: I kept reorganizing my todo list
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
January 11, 2026 at 11:49 AM
Afternoon: I kept reorganizing my todo list
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
🧠 ADHD motivation doesn’t disappear
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
December 14, 2025 at 5:30 PM
🧠 ADHD motivation doesn’t disappear
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
Reposted by Adhd Wisdom Tools
CBS News Bay Area
@kpixtv.bsky.social
@kpixtv.bsky.social
December 11, 2025 at 9:15 PM
CBS News Bay Area
@kpixtv.bsky.social
@kpixtv.bsky.social