Dynamic ADHD Workplace Solutions

ADHD Resources

My simple satisfaction guarantee!

Important Disclosure: Please read this first!

I am a proud affiliate for many of these tools that have links provided. This basically means that if you do click the link and purchase one of these products listed below that I do in fact receive a commission at no extra cost for you. I guarantee that if you use any of these tools for 30 days and you aren't completely satisfied, I will refund you half of what amazon refunds you back. That means that you basically get paid for me potentially wasting your time! And, if you ever have any questions, please feel free to reach out to me and I will do my best to get the answer.

The Basics...

your mind only operates as good as what's in it.

Struggling to get enough sleep? For those of us with ADHD, deep sleep is essential for clearing mental clutter and staying focused. Studies show that 7-9 hours of rest is key to a mind functioning at its peak. Here are two strategies that you can use right now to achieve better sleep and feel more refreshed.

Try limiting your screen time: Look I know that you are literally cringing at the thought of this, but the benefits are well worth it. Watching TV or scrolling on your phone before bed makes it that much harder to fall asleep. Sick of staring at the ceiling trying to get to sleep? Then try implementing a screen curfew at least ten minutes before bedtime and remind yourself that the future you will thank you in the morning! For more tips on how to check out the episode on my podcast called Caffeine vs. Sleep: How to Finally Win the Night.

Try reducing or eliminating your caffeine: Yeah, yeah I hear you. You'd rather cut off your right arm! But are you suffering from huge energy crashes, headaches, or anxiety from caffeine overdose? If so, cutting back could be a game-changer for you. I really do get it—quitting or reducing caffeine seems impossible, but from my experience, it’s well worth it. I used to rely heavily on caffeine just to get through the day, only to feel anxious or still drowsy despite all the coffee.

Since I quit, I have more consistent energy, fewer headaches, and better sleep. So, if you're ready to make a change, try reducing your intake gradually—one cup less per week, or switch to decaf—and consult your doctor for support. It will transform your day! For more tips on how to check out the episode on my podcast called Caffeine vs. Sleep: How to Finally Win the Night.

Try drinking more water: It’s something we’ve all been told by doctors, but let’s be honest—water is tasteless, and we often think sodas are good enough, right? Wrong. Do you suffer from brain fog? If you suffer from constant headaches and migraines, like me you may not be realizing that dehydration is the real culprit. Yet once I started prioritizing my health and hydration, my headaches nearly vanished, and my blood pressure dropped.

Now I know what you're asking, how can I do it? Great question! The Hidrate Spark water bottle. It's super easy to set up and syncs with your phone, tracks your intake, and even lights up when it’s time to drink or refill. It’s an exciting, easy way to stay hydrated.

Want to learn more about the benefits of drinking water? Check out my guide on the 11 Benefits of Staying Hydrated.

The Essentials...

Exercise- Feeling down in the dumps? This is a great tool because regular physical activity boosts dopamine and serotonin levels, helping you stay focused, improving your mood, and feeling more in control of your thoughts. It also reduces restlessness and improves sleep quality, making it easier to manage daily tasks. Plus, it’s a natural way to boost your energy and fight off mental fatigue. Ready to take charge of your ADHD? Try doing 10-15 minutes of cardio on a stationary bike 2-3 times a week with this HIIT training video from GCN Training: Quick Sprint Session! | 10 Minute Indoor Cycling Workout.

Walking- Stuck and just can't get your brain to work? Try taking a walk. Yeah, it seems counter-intuitive, yet I have found that walking especially when I am stuck in my head about coming up with ideas or just need a breath of fresh air really helps press the reset button. Taking a quick five-to-ten-minute walk can really help especially if you don't think about the problem. Try walking outside if you can because being out in nature actually helps to boost your dopamine and serotonin levels. Special bonus: Try making a morning walk part of your daily routine!

Breathing- Stress and anxiety got you feeling overwhelmed? You’re not alone—I used to think, "How could breathing help with that?" But when my therapist suggested a simple 5-second breathing exercise (inhale for 5 seconds, exhale for 5 seconds, repeat 5 times) and I actually I gave it a try. To my great surprise, it worked to calm me down. Yet, it wasn’t until I read Breath by James Nestor that I fully understood the power of breathing techniques. Check out the book below for yourself on the link below. It’s quick, effective, and can really make a difference in calming your mind. Why not give it a try?

Distraction free zone- Constant distractions pulling you away from what you need to focus on? Whether it’s that pile of papers or a phone notification, staying on task can be a challenge. Try doing one thing at a time with this simple mantra from Alan Brown when it comes to distractions: 1. What I’m doing now. 2. BS, not what I’m doing now. 3. That’s important, but not what I’m doing now. Silence your phone, hide the clutter, and cut out distractions so you can fully focus on the task at hand. Once you’ve finished, you can get back to everything else with a clearer mind!

The Next Level...

Electric Wax Warmers and Scented Wax Melts- Finding it hard to get started at work? Believe it or not, scented wax melts might be the productivity boost you need. I discovered this idea from the "Adulting with ADHD" podcast on the episode called Space Design for ADHD with Stephanie Scheller. Stephanie describes how certain scents can improve focus and memory for people with ADHD and how it can actually cue your brain that it is time to work. Intrigued, I tested it out and found that specific scents helped my brain shift into work mode faster, creating a calming, focused environment. I recommend Happy Wax's Spa Mix for its variety and potency, but feel free to find what works for you. Give it a try by clicking the button below and see how scent can transform your workspace!

To Do List- Does your to-do list seems like it gets longer and longer no matter how fast you check them off? It can feel overwhelming, but here’s what works for me: break it down into smaller, bite-sized tasks. Start with what you can do right now. And forget about the rest it's not going anywhere. Say for example, that I need to write a blog, I break it into steps like choosing the topic, then researching, and then drafting a title. Try just focusing on just three main tasks a day to avoid feeling stuck.

My go-to tool for this? The To Do List Notebook—with checkboxes and sections for priorities, it’s like a book of small dopamine hits every time that you check something off. Need something more compact? They have smaller versions too. Give it a try and see how far it takes you!

Journal- Always feel the itch to be doing something? I’ve been there. One of the things that led me to finding out about my ADHD, was I felt like if I wasn’t constantly doing something, I was being lazy or unproductive. Then, a simple suggestion from my therapist changed everything: grab a notebook and doodle or write out your thoughts. As a creative thinker, this really clicked for me. What I found out was that once I got those thoughts out, I felt calmer and more in control. Weird huh? Plus, that notebook became a tool for expressing some of the emotions that I was struggling with and clearing mental clutter and refocusing. It might just work for you, too!

Break Time- Feeling like your candle is burning at both ends with a blowtorch? You’re in the zone, but pushing too hard without breaks can lead to burnout fast. You don't have to believe me just check the science on my podcast episode called How taking more breaks actually increases productivity! One method that’s helped countless others with ADHD is the Pomodoro technique—it’s simple but powerful. You work for 25 minutes, then take a 5-minute break and go grab a water or a snack. After four sessions, take a longer break. These timed intervals make it easier to start tasks, and frequent breaks keep your mind sharp.

Want a tool that works? The Rotating Pomodoro Clock—it’s easy to use and keeps you on track without thinking about it. Give it a try and see how much more focused and energized you feel.

Grab yours now and boost your productivity!

Looking for more specific tools for your particular flavor of struggle?