65 Practical ADHD Tips for Kids, Teens, Adults, & Parents

From a Play Therapist in Centennial, CO

Living with ADHD isn’t a motivation problem—it’s a brain-based difference in executive functioning, attention regulation, and emotional processing. As a play therapist specializing in anxiety and neurodivergence in Centennial, Colorado, I teach children, teens, and their caregivers to work with their brains rather than against them. If you have ADHD, you don’t need to fit into a neurotypical box—you just need to understand how your brain works and the systems that actually support you (or your kid).

The goal isn’t to “fix” ADHD. The goal is to support the ADHD brain by reducing friction, increasing external structure, and using strategies that work with the nervous system—not against it.

Below are 65 practical, real-life ADHD strategies that I regularly share with families in therapy. These tools are helpful for children, teens, adults, and parents.

Chores & Home Organization (ADHD-Friendly Systems)

ADHD brains often struggle with task initiation, follow-through, and object permanence. The solution is external supports, not more reminders to “try harder.”

1. Use body doubling: Work on a task with someone else in the room (no help or interaction required). Virtual body doubling or “study with me” videos also work well.

2. Race the timer: Use a phone timer, visual timer, album, or TV episode as a time container.

3. Assign chores by category, not by room (e.g., “all trash,” “all laundry”).

4. Create a visible checklist for morning routines or closing duties. Laminate it or use a whiteboard so you can check off tasks as you go.

5. Put a trash can in every room.

6. Use open storage (clear bins, shelves, hooks, etc.) so items stay visible.

Motivation, Rewards, & ADHD Brains

ADHD brains are driven by interest, novelty, urgency, and reward, not delayed outcomes.

7. Incorporate immediate rewards rather than delayed gratification.

8. Gamify chores with points, streaks, or levels.

9. Pair chores with preferred activities (music, audiobooks, podcasts, shows, etc.).

10. Praise starting, not just finishing.

11. Offer choices whenever possible—autonomy reduces resistance.

12. Reduce total possessions (less stuff = less executive load).

13. Store items where they’re used, not where they “should” go.

Executive Function & Task Initiation Support

Starting is often the hardest part.

14. Begin with the physically easiest step, not the logical one.

15. Use the five-minute rule—commit to five minutes; stopping is allowed.

16. Use a countdown (verbal or timed) before starting.

17. Start with a warm-up task for momentum.

18. Create a starter script (for example, open laptop → open document → type title).

19. Pair tasks with pleasant sensory input (music, tea, gum, sour candy, etc.).

20. Start messy on purpose—the “first bad draft” rule.

ADHD Life Hacks (Ways to Reduce Cognitive Load)

These strategies reduce memory strain and decision fatigue.

21. Keep duplicates of essentials where you use them.

22. Keep shoes only by the door.

23. If it takes less than one minute, do it now.

24. Schedule daily “close the loop” time to finish lingering tasks that may be hanging over your head.

25. Leave reminders where mistakes happen.

26. Use eye-level lists and visible reminders.

27. Write everything down—planner, notebook, sticky notes, etc.

28. Use redundancy. One reminder is rarely enough.

More ADHD Life Hacks (Movement & Environment)

29. Put reminders inside shoes you’ll wear the next day.

30. Change out of comfy clothes and put on shoes before studying or doing homework.

31. Put items where you trip over them (for example, medication by your toothbrush or your charger by your couch).

32. Once you’re up, complete three tasks before sitting down.

33. Set multiple phone reminders for important events.

34. Store preferred foods and condiments in drawers in the fridge. Store produce and food items that expire more quickly front and center in the fridge (this helps with object permanence challenges).

Routines, Structure, & Daily Systems

ADHD routines should be short, flexible, and adjustable.

35. Use visual schedules (charts, color-coded calendars, etc. ).

36. Keep routines specific and repeatable.

37. Review and change routines that aren’t working—flexibility helps routines stick.

38. Pack backpacks, work bags, and lunches the night before.

39. Give every item a visible home (hooks, baskets, trays).

40. Create a charging station near the door.

41. Use subscriptions for frequently replaced items.

Studying & Schoolwork (ADHD-Affirming Strategies)

41. Use the Pomodoro Technique: Declare what you’re about to do, set a 25-minute timer, and do the task until the timer goes off, in which you get a 5-minute break. Repeat four times before taking a 25-minute break.

42. Use breaks for movement, novelty, food, or hydration.

43. Allow flexible seating, standing, or movement.

44. Read aloud or whisper-read.

45. Teach the material to someone else (or a pet).

46. Rewrite instructions in your own words.

47. Create your own study guide.

48. Alternate boring subjects with interesting ones.

Focus & Sensory Support for Studying

49. Use question-first studying (what might be on the test?).

50. Take notes with drawings, symbols, and arrows.

51. Use audiobooks and physical books together (sometimes referred to as immersive reading).

52. Study in different locations to reset attention.

53. Use noise-canceling headphones or earplugs.

54. Play white noise, brown noise, or ADHD soundtracks.

55. Use fidgets or sensory tools as needed.

56. Chew gum or crunchy snacks.

57. Sit facing a wall to reduce visual distractions.

58. Use a focus scent consistently during work.

59. Keep one tab open at a time or use full-screen mode.

Time Management & Time Blindness

60. Use visual timers with disappearing color.

61. Set timers for transitions, not just deadlines.

62. Estimate task time, then add 50%.

63. After finishing a task, guess how long it took before checking the clock—this can help build more time awareness.

64. Schedule fewer tasks than you feel is reasonable and include buffer time.

65. Use countdown songs or playlists.

A Final Note from a Play Therapist

If your child is navigating ADHD or other neurodivergence, they may often feel like they’re failing. Providing them with education about how their brain works and strategies so they can build systems that actually work for their brains can lead to more self-compassion and less shame.

In my play therapy work with children, teens, and families in Centennial, CO, we focus on:

• Emotional regulation

• Executive functioning

• Nervous system support

• Parent coaching that is compassionate and realistic

Support works best when it’s developmentally appropriate, nervous-system informed, and individualized.

If you’re looking for help navigating ADHD, anxiety, or neurodivergence, working with a neurodiversity-affirming play therapist can make a meaningful difference. Click the button below to schedule a free 15-minute intro call and learn more about how therapy could support your child navigating neurodivergence.