POST — Male, 25, Postgrad - ADHD
I have had to accept that my brain doesn’t “hold” tasks. If something comes into in my head, it disappears shortly afterwards. So everything is external now. I use alarms for literally everything (getting ready, leaving, breaks, even replying to messages). My notes app is open all day — if I think of something, it goes straight in. I break tasks down to the point they feel almost stupid (“open laptop”, “write first sentence” etc.). if I don’t do it immediately, I definitely have to write it immediately. People say “just remember” — that doesn’t work for me. It’s not a memory problem, it’s a holding problem.
VOICES MANAGEMENT
POST — Male, 42, Computer Scientist - Autism
My management is mostly about reducing unpredictability.
What helps me:
1). Consistent routines (same morning, same order of tasks).
2). Written instructions instead of verbal.
3). Planning recovery time after meetings or social events.
4). Controlling sensory input where possible (lighting, noise).
If those are in place, I function well. If they’re not, everything becomes harder very quickly.
POST- AuDHD — Male, 30s, Business Owner
I keep it basic: write everything down, don’t trust memory, don’t overload days, stop before burnout, not after. I used to push until I crashed. Now I stop earlier. That’s made the biggest difference. I also celebrate when I do things, I try not to get annoyed when I don’t. I allow some days be “low output” without the guilt trip. I keep my lists small (5 things max). These management strategies might work and they sound simple but implementation it’s actually still hard.
POST - AuDHD — Female, 20s, Graphic Designer
I had to stop trying to follow systems designed for one condition. What works for me is flexible structure, together with my medications which has helped a lot. I watch YouTube clips and podcasts about my condition. i think the more knowledge the better I cope. I had CBT for a while - that was helpful too. However, I still:
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“anchor routines” morning and night (same few steps every day)
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energy track myself — I don’t assume I’ll feel the same daily
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externalise everything (calendar, notes, reminders) like I have outsourced my brain!
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short work bursts with breaks
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don’t book social things on work days
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Use noise cancelling headphones a lot
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I plan recovery time.
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I pause before responding to anyone so I don’t risk annoying them
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Control sensory stuff in my environment - lights etc.
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Ask for clear written instructions so there is less confusion
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Limit unnecessary people interaction.