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For ADHDers, energy and motivation can be tricky because of how the ADHD brain regulates interest-based attention rather than importance-based attention. That means typical productivity advice (like “just make a to-do list” or “think about the consequences”) might not work so well. So, effective systems often need to spark interest, reduce friction, and create momentum.

People with ADHD often struggle with structure and routine due to challenges with executive function, time management, and motivation. However, certain strategies can make it easier to develop and maintain routines. Here are some of the best-known and most effective tips:

The idea of focusing on the cause of autism can be offensive or hurtful to some people—especially autistic individuals—for several interconnected reasons

Pausing, self-regulating, and handling frustration can feel nearly impossible when your brain is moving at warp speed or your emotions are doing cartwheels. But with a little support and the right strategies, you can build more space between impulse and action—and maybe even yell at your email inbox a little less.

Task switching can be particularly challenging with ADHD due to difficulties with executive function, working memory, and maintaining focus. Here are some strategies to make transitions easier:

If you're looking for ways to get a dopamine boost without relying on your phone, sex, or food, here are some ADHD-friendly strategies: