5 Simple Ways to Cope When You Think You Might Have ADHD
If you’ve ever felt like your brain has 47 tabs open — and one of them is playing music you can’t find — you’re not alone.
Many adults go years (or even decades) wondering if their struggles with focus, motivation, or overwhelm might actually be ADHD.
October is ADHD Awareness Month, so it’s the perfect time to talk about what helps — especially if you’re still figuring things out. Whether you’ve been diagnosed or just suspect you might have ADHD, here are five practical ways to start supporting your brain right now.
Illustration of a head labeled ADHD surrounded by colorful pipe cleaners and flowers, representing creative, energetic ADHD thinking.
1. Lower the Bar (Seriously)
ADHD brains often get stuck in “all or nothing” thinking — if it can’t be done perfectly, it often doesn’t get done at all.
Instead of aiming for a massive task list, shrink your goals until they feel doable today.
Can’t clean the kitchen? Just clear the counter.
Can’t write the report? Start the title page.
Can’t go to the gym? Stretch for 5 minutes.
Every small action builds momentum — and momentum beats motivation every time.
2. Externalize Everything
If it’s not written down, it’s gone. That’s not a flaw — it’s ADHD.
Brains with ADHD aren’t great at holding information, so offloading it helps reduce stress.
Try:
Sticky notes or whiteboards for reminders
A to-do app like Notion, TickTick, or even your phone notes
A “brain dump” journal before bed
The goal isn’t to be perfectly organized — it’s to stop using your brain as a filing cabinet.
Woman writing in a notebook in bed at night to clear her mind and manage ADHD overwhelm.
3. Create a “Body Double” System
Sometimes just having someone there — even silently — helps you get things done. This is called body doubling, and it works because it provides gentle accountability without pressure.
Try working alongside a friend, coworker, or even an online focus session (like a virtual co-working room or lo-fi study stream). It’s one of the simplest and most powerful ADHD tools out there.
4. Use Transitions to Your Advantage
ADHD brains resist switching tasks — especially from something comfortable (like scrolling) to something effortful (like getting ready for work).
Instead of expecting instant shifts, build transition rituals:
Play one specific song while you get ready.
Light a candle before you start a project.
Step outside for 60 seconds between tasks.
Rituals signal to your brain: something new is starting now — and that helps reduce overwhelm.
Man listening to music on a park bench, using sound to shift focus and manage ADHD transitions.
5. Be Kind to Your Future Self
ADHD often comes with guilt and shame — especially around “not doing enough.”
Try reframing how you care for yourself: every small act of support is a gift to your future you.
Set out tomorrow’s clothes tonight.
Keep snacks or water near your workspace.
Give yourself permission to rest before you crash.
The goal isn’t to fix your brain — it’s to understand it, support it, and work with it.
A Gentle Reminder
If this sounds like you, know that ADHD is common, treatable, and deeply misunderstood.
Getting curious about how your brain works is an act of self-respect — not self-diagnosis.
If you think you might have ADHD, or want some help managing potential symptoms, talking to a therapist who understands neurodiversity can be a good next step. Our team at Reclaim & Rise Counselling offers compassionate, personalized support to help you understand your patterns, build systems that work, and reconnect with your confidence.
This article is for general information only and is not meant for self-diagnosis. In Ontario, only a licensed psychologist, psychiatrist, or physician can formally diagnose ADHD.