Externalise everything
ADHD working memory is unreliable, so stop using it as storage. One capture point for every task (a single app or notebook), calendars with alarms rather than mental notes, visible checklists at the point of use, and “a home for everything” — keys, wallet, medication — by the front door.
Shrink the start
Task initiation, not ability, is usually the barrier. Break work into steps small enough that starting feels trivial; use timers (25 minutes on, 5 off); pair boring tasks with something pleasant; and use “body doubling” — working alongside someone else — to borrow momentum.
Protect the foundations
Sleep, exercise and routine are treatment, not luxuries. Regular aerobic exercise measurably improves attention; a consistent wind-down routine protects sleep; and eating regularly prevents the late-day crashes that amplify every ADHD symptom.