ADHD Resources

A good place to start:

If you are taking your first steps into learning about ADHD, one of my favourite resources is the Youtube channel:

It is presented by a very friendly host, Jess McCabe, and they are very well researched and easy to understand, and they're fun!

Recommended resources

This list is by no means a complete list, but enough to get started, and a great support to our coaching. I am happy to add recommendations.

Quick Tips & Tricks

Here are a few tips and tricks, to get the ball rolling, and possible sever as a reminder.

Tasks & Productivity

1.Brain Dump
Get everything out of your head—big, small, urgent, random. No filter!

2.Prioritize with a Simple Grid
Is it Urgent and Important? Do it now.
Important but not urgent? Plan it.
Urgent but not important? Delegate or ask for help.

Tasks & Productivity

3.Break It Way Down
Turn big tasks into micro-steps.
Example: "Clean kitchen" →
Throw trash. Each step = momentum!

4.Gamify & Reward
Color-code your list. Play music, use a timer app like Forest
Reward yourself: snack, dance break, or go outside.

Organising & phone set up

Step 1: Home Screen

Keep only the essentials up front (think: Calendar, To-Do List, Notes,)
Move games, social media, and other scroll traps to folders.
A good rule:
→ If it helps you scroll, hide it
→ If it helps you function, feature it

Step 2: Mute the Noise

Try turning off red dot badges, game + social app alerts.
Random news or shopping updates

Keep: Calendar reminders, timers, alarms, and texts from key people only.

Organising & phone set up

Step 3: Organize Your Apps by Category

Create folders by function:

“Focus Tools” = Forest, Notes,
“Fun Stuff” = TikTok, YouTube, Spotify, Games (hide this one!)

Step 4: Try ADHD-Friendly Focus Tools

Forest – Stay focused by planting a tree that grows while you work.
Finch -Care for a self-care pet by completing small tasks.
Structured / TickTick / Notion – Visually plan and track your day.
Neurolist – Break big tasks into smaller steps.