ADHD Tools for Planning and Organising
Attention Can be Tricky
ADHD and mental health issues like anxiety or depression can significantly impact attention by making it harder to focus and stay on task. ADHD often leads to distractibility, impulsivity, and difficulties with sustained attention, while anxiety can cause overthinking and worry that interfere with concentration. Depression can reduce energy and motivation, making it difficult to focus on even simple tasks, further compounding attention problems .
Old School Visual Reminders
Visual reminders are best because they keep important information in your line of sight, making it harder to forget tasks. Using a calendar or planner for planning, combined with a whiteboard reminder placed in an area you frequently walk past or sit next to (think Fridge, Desk, TV, coffee machine!), reinforces the day’s important tasks by providing multiple cues to keep them top of mind. This combination increases the chances of remembering and completing important activities.
Going Digital
Using apps or calendars on your phone can be incredibly helpful for managing tasks and staying organised because they are portable, easy to update, and can send you reminders in real-time. Remember, a list is no good if you never see it - it is important that your system is active and prompts you. Some people find a smartwatch can be helpful for active reminders, however they can also be a distraction.
By setting up alerts and notifications, these tools help ensure you don’t miss important appointments or deadlines, and having everything in one place makes it easier to keep track of your schedule, even on the go. Additionally, phone apps often sync across devices, providing flexibility and consistency in managing your time and tasks.
You will likely have free inbuilt apps on your smartphone, however there are good third party options - such as Todoist.
The Wonder App: Notion
Notion is great for people with ADHD because it offers a flexible and customisable way to organize tasks, notes, and projects all in one place. Its visual layout options, like boards and lists, make it easier to prioritise and keep track of tasks, helping reduce distractions. The ability to set up reminders and use templates also provides structure, which can be very helpful for staying focused and managing time effectively.
This program is highly customisable and can be adjusted to work for your brain.
One of the benefits of Notion is a large community of people sharing templates, include templates for ADHD, including tutorials on Youtube.
Notion has a free plan, and the premium version of notion is free for students.
Our Geelong Psychologist can assist with ADHD and issues with attention. Call or text us to make a referral or book a session.