My tips
Start here: 5 quick wins
Small changes that make a big difference.
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Don't put it down, put it away. Put things back in their home straight away, not "for now".
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Try keys and wallet in your shoes. You can't leave without putting your shoes on.
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Try charging your phone away from bed. Less scrolling in bed, and more sleep.
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Try one tiny bit. Unload just one dish. Once you start, you'll often keep going.
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Try get-shit-done shoes. A pair you only wear when it's time to get stuff done.
What's getting in your way?
Open the one that sounds most like you.
I can't get started25 tips
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Try one tiny bit. Unload just one dish. Once you start, you'll often keep going.
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Try the floss trick. Promise you'll only floss. The rest of bedtime often follows.
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Try breaking it down. Split the task until every step feels easy.
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Try a body double. Someone on a call while you do it makes starting much easier.
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Try working somewhere else. A café or library can have fewer distractions than home.
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Try starting as something ends. It's easier to begin as another task finishes.
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Try the "already up" moment. After your next break, go straight into the task.
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Try racing the kettle. See how many small jobs you can do before it boils.
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Remember, something beats nothing. A quarter of a task is further than not starting.
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On a bad day, pick one thing. If that one thing gets done, the day counts as a win.
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Future you is still you. If you don't feel like it now, tomorrow may feel the same.
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Try talking to yourself like a friend. Give yourself the nudge you'd give a mate.
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Try keeping breaks boring. A dull break is easier to come back from.
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Try a small reward. Give yourself something nice when a task is done.
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Try the 10-minute rule. If it takes under 10 minutes, you could do it now.
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Try a brain dump first. Write everything down without stopping, then number it.
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Try writing the next step. Note what's done and what's next.
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Try short bursts. 25 minutes on, 5 off. A break to look forward to helps.
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Try background noise. A podcast or music can make dull jobs bearable.
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Try one anchor, not a whole routine. One fixed point a day. The rest can move.
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Let one step count. On a hard day, just the first step is a success.
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Try choosing the order in the moment. Any order, from a set list.
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Skip the catching up. If a routine breaks, restart at the anchor.
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Go easy on new apps. The novelty wears off fast. Simple tools tend to last.
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Try get-shit-done shoes. A pair you only wear when it's time to get stuff done.
I get distracted easily5 tips
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Try turning notifications off. Keep only calls, messages and your calendar.
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Try a website blocker. Block social media and news during work time.
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Try noise-cancelling headphones. Music or brown noise can block out distractions.
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Try "I'll get back to you" Reply that, instead of dropping everything.
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Try some cardio first. A short burst of exercise before sitting down can help.
I keep forgetting or losing things19 tips
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Try a home for everything. Put things in the same spot, every time.
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Try a bowl by the door. Keys, wallet and badges go in when you walk in.
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Try "phone, wallet, keys" Check all three every time you close the front door.
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Try the door trick. Put tomorrow's things against the front door.
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Try keys on your lunch. You can't leave without keys, so you won't forget lunch.
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Try a note on the door handle. For anything in the fridge you need to take.
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Try keeping it where you looked first. If you keep losing it, move its home there.
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Try Bluetooth trackers. Pop them on your keys and wallet.
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Try spares. Keep chargers and daily items in more than one place.
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Try a ready bag. Keys, charger and essentials in one bag, always packed.
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Try parking in the same place. At places you go often, use the same spot.
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Try spare keys. Keep one in the car and one hidden outside.
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Try voice reminders. "Remind me to call the bank at 10am tomorrow."
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Try calendaring it straight away. Add it while you're still on the call.
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Try a "second brain" app. Keep everything in one place, such as Notion.
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Try lists at eye level. Put notes somewhere you'll see them.
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Try medication where you use it. For example, next to where you eat.
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Try a weekly pill box. With morning and evening slots.
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Try keys and wallet in your shoes. You can't leave without putting your shoes on.
I'm always late or lose track of time12 tips
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Try setting clocks fast. Put them 10 to 15 minutes ahead.
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Try early calendar times. Put appointments in 10 to 20 minutes early.
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Try treating alarms as law. When it goes off, you go, whatever state you're in.
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Try a wrap-up timer. Set it shorter than you have, to finish on time.
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Try timers on a watch. So your phone doesn't pull you in.
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Try a half-hour chime. An app that chimes helps you notice time passing.
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Try being very early. Then forgetting something isn't a disaster.
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Try changing alarm sounds. So your brain doesn't tune them out.
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Try music as your alarm. It can help you get going.
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Try a timed toothbrush. An electric one makes two minutes feel real.
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Try tracking your time. For a few days, to see where it goes.
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Try doubling estimates. When giving a client a deadline, double or triple it.
My home is a mess11 tips
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Try thinking in five jobs. Rubbish, laundry, dishes, put away, one pile for the rest.
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Try a basket in every room. Empty them all once a week.
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Try carrying one thing. Take something with you whenever you change rooms.
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Let yourself get side-tracked. Wandering off while cleaning still gets it done.
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Try a cleaning playlist. Fast songs keep you moving.
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Try saving a podcast for chores. The reward pulls you into boring jobs.
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Try chores before bed. Bedtime always comes, so link chores to it.
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Try kits for repeat jobs. A cleaning kit or a parcel kit, ready to grab.
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Try prepping the night before. For example, fill the coffee pot.
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Consider a cleaner. And use the time they're there to do your admin.
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Don't put it down, put it away. Put things back in their home straight away, not "for now".
Work, money and admin10 tips
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Try replying when you read it. Otherwise days can turn into weeks.
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Try telling clients early. If a deadline will slip, say so with a generous new date.
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Try owning mistakes quickly. Explain briefly and say how you'll fix it.
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Try saying no to stressful work. Even when it's money, it may not be worth it.
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Try working with your brain. If mornings don't work, plan around them.
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Try not comparing. Your output doesn't need to match anyone else's.
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Try a to-do widget. On your phone's home screen, where you'll see it.
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Try set work and rest times. Rest feels less guilty when it's planned.
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Try "uniforms" Set outfits for work and casual mean fewer decisions.
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Try a few firm rules. For example, no phone in bed.
I'm overwhelmed or burnt out21 tips
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Try a notebook by the bed. Empty your head onto paper each night.
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Try a done list. Write down what you got done today.
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Let things go. The awkward moment last week doesn't matter now.
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Go easy on the shame. It drains motivation. Your difficulty is real.
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Try journaling. It can help you process old frustrations.
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Try short meditation. An app can help you get started.
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Try food and water first. If you're suddenly frustrated, eat and drink something.
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Try a reset routine. A walk, music or a hot drink on scattered days.
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Consider therapy or CBT. If you can access it.
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Try turning input down. Earplugs, headphones, sunglasses or dimmer lights.
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Try one steady input. A weighted blanket or a firm hoodie.
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Try quiet buffers. Ten quiet minutes between meetings.
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Try changing your space. A quieter desk, warmer light, or a fan to mask noise.
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Try catching overload early. Step away before it becomes a shutdown.
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Try booking recovery in advance. Especially after busy or social days.
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Try matching rest to tiredness. Social, sensory and admin tiredness differ.
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Try special interests as recovery. Not a reward you have to earn.
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Try proper low-demand time. Different from collapsing in front of a screen.
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Try cutting demands for a while. Fewer commitments and decisions.
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Try small pleasures while resting. Gentle activity stops rest leaving you stuck.
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Try unmasking with safe people. People you don't have to perform for.
I can't sleep or get up7 tips
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Try charging your phone away from bed. Less scrolling in bed, and more sleep.
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Try a wind-down reminder. A reminder to start winding down, not just bedtime.
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Try lamps on timers. Set them to switch on before your alarm.
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Try a cooler bedroom. Cooler at night, warming up before you wake.
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Try early commitments. Something in the morning that gets you up.
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Try two alarms with medication. One to take it, one to get up. Ask your GP.
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Try a cold finish to your shower. 30 to 60 seconds can wake you up.
Relationships and pushing back14 tips
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Let silences be. You don't need to fill every pause.
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Try silently repeating. Repeat what someone says in your head to stay with them.
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Try "and" instead of "but" It keeps disagreements more constructive.
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Try explaining your ADHD. And own it when you slip up.
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Try spotting your triggers. Such as sudden changes, and ask for notice.
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Try asking why. Knowing the reason behind a request can lower resistance.
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Try reframing the thought. "They're controlling me" becomes "they're guiding me".
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Try a pause before reacting. Breathe, step away and come back.
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Try saying what you need calmly. Assertive, not aggressive.
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Consider CBT or DBT. These have the best evidence for adults.
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Try offering choices. If someone pushes back, ask what they'd do first.
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Try "let's" instead of "you need to" Invitations get less pushback.
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Try keeping things predictable. Warn people about changes where you can.
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Consider anxiety, not defiance. Less pressure often helps more than rules.
Health basics3 tips
Check with your GP before changing anything health-related.
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Consider less alcohol. Many say it reduces brain fog. It can affect medication.
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Try enough protein and water. Many find it steadies their energy.
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Ask your GP about deficiencies. Such as vitamin D, rather than guessing.
These are general ideas, not medical advice. Not every tip works for everyone. Tips you mark as "Works for me" are saved in this browser, so they'll still be there when you come back on the same device.
These are free to use, and there's no catch. If you'd rather work through it with someone instead of on your own, that's what the sessions are for, or send me a message with the button in the corner.