Time blindness is real when you have ADHD. I can't tell you how many times I've looked up from a task and realized the entire day had slipped away. I used to wonder what was wrong with me—why I couldn't just live life like everyone else. The answer? ADHD. And one thing that's helped me manage it is setting timers.

Let me give you an example from my own life. Laundry. Specifically—towels. They have to be washed twice and dried. Simple, right? Not with ADHD. Without timers, I'll start the load, get wrapped up in writing, and completely forget about it until my roommate comes home at 6:30 and I hear, "Did you ever switch the towels over?" Oops.

Now, I set a timer for each step: one hour and twenty minutes for the first wash, another for the second, and a final one for the dryer. That way, I can do whatever I want—write, clean, rest—until the timer dings and reminds me it's time to switch the load.

Sure, I still occasionally forget to take the towels out of the dryer when the last timer goes off. But for the most part? It works. It gives my brain structure without pressure. And honestly, that little chime of the timer feels like a pat on the back. "Hey, you remembered! Good job!"

So if you've ever struggled with time slipping away, try setting timers. Let them be your external anchor. It doesn't mean you're failing. It means you're working with your brain, not against it.

Who else loves a good post-it note? I do! They may seem simple, but they work wonders—especially with ADHD minds tat thrive on visual clues. Post-its are perfect for those last-minute reminders you can't act on just yet. Whether it's remembering to pack something, make a call, or grab your lunch from the fridge, these little neon squares can be your secret weapon.

Here's how I use them: Let's say I'm hanging out with my best friend and I want to bring my Nintendo Switch. I can't pack it the night before because it needs to stay on the charger overnight—I don't want it dying mid-game! So instead, I slap a post-it on the dock that says "PACK THIS" and add a phone reminder, just in case. That way, when I'm gathering my stuff the next morning, I'll see the note, grab the Switch, and head out fully prepared.

Over time, I've gotten into the habit of packing the Switch automatically, but back when it was still new to our monthly hangouts, those sticky notes were everything. Visual reminders helped bridge the gap between knowing and doing—a common challenge with ADHD.

So if your brain tends to forget things until it's too late (been there), give Post-its a try. Stick them on doors, mirrors, your coffee maker—wherever your eyes go. Your future self will thank you.

Let's be honest—our phones can be both a blessing and a distraction. But when used with intention, they become one of the most powerful ADHD tools we have. Think of your phones as a digital assistant that never sleeps. You just have to train it right.

I use my phone for everything from setting alarms to keeping track of lists, events, even my work schedule so I don't forget it. The reminders app? A lifesaver. If I remember something while I'm brushing my teeth or cooking dinner, I just tell Google or use voice-to-text: "Remind me to send that email at 2 PM"—done.

Here's how I make it work:

• Reminders and alarms: Not just for waking up. I set reminders for literally anything I might forget—like switch the laundry, taking my meds, or grabbing a snack before work.

• Timers: These keep me on track when I need to work in bursts. I'll use a 25-minute timer for a task and then reward myself with a 5-minute break. (It's a twist on the Pomodoro Technique.)

• Calendar alerts: If it's not on my calendar, it doesn't exist. Seriously.

• Trello or Notes app: When I get an idea for a story or lyric, I jot it down immediately. ADHD brains lose thoughts fast, and phones help us catch them before they're gone.

Of course, phones can be distracting too. It's easy to fall into a scroll hole—but there are ways around that. Personally, the only time I'm ever on social media is when I'm promoting a story or chapter on my Substack, The Enchanted Quill. The only one that gets used off for me is YouTube and YouTube Music for reasons that I need something playing in the background to get into the zone.

But if you find yourself spending too much time on social media, I recommend using the Modes and Routines feature on Android—or Focus Mode if you're on an Apple device. (Some iPhone users may also benefit from Siri Shortcuts for more detailed automation.) These tools let you customize how your devices behaves during different parts of your day—so you can stay focused when it matters most.

If you've ever felt like your brain is full of tabs with music playing somewhere, your phone can help organize the chaos. It won't cure ADHD—but it can absolutely support it.

Body Doubling is HUGE in the ADHD community and one of the most effective non-medication tools for getting started on tasks.

Even just having another person sit in the same room, or being on FaceTime/Discord quietly, can help your brain engage. Why? Because ADHD brains often struggle to start unless there’s a sense of gentle external structure — someone else’s presence anchors us.

Examples include (but aren’t limited to):

• Inviting a friend or family member to read, scroll, or work quietly while you clean or write.

• Joining virtual coworking or Focusmate-style sessions.

• Using lo-fi streamers as passive body doubles — someone is “there,” even if not physically.

Body doubling helps combat ADHD paralysis, the freeze response that happens when we become so overwhelmed that we can’t even start and instead shut down completely.

So give this a try. You might find out it helps.

Habit Pairing (also known as Dopamine Stacking) is a game-changing ADHD strategy that makes boring or overwhelming tasks easier by pairing them with something your brain actually wants. Since ADHD brains run on dopamine, combining a low-dopamine task with a high-dopamine reward helps create the motivation we’re missing.

This technique works because it turns “I have to do this” into “I get to do this while enjoying something I love,” which keeps the brain engaged instead of shutting down.

Examples include (but aren’t limited to):

• Listening to upbeat music, a podcast, or an audiobook while cleaning or doing chores.

• Saving a favorite TV show only for laundry folding or organizing.

• Using sensory rewards — candles, a fun drink, a cozy blanket, or a fidget toy — to make tasks more enjoyable.

• Creating a reward system: “When I finish this task, I get a snack, a break, or some time to do something I love.”

Habit pairing gives your ADHD brain the dopamine boost it needs to stay engaged, start tasks more easily, and make everyday routines feel far less overwhelming.