top of page
Diane Neumeister Web BG.png

Strategies

We can utilize a wide range of strategies and tools tailored to individual needs and goals. Here are some examples:

1. Body Double Support
What it is: I serve as a calm, present "body double" to help clients focus while completing tasks.
Why it helps: The quiet accountability of someone else being there—even virtually—can reduce distraction and create momentum for action.

2. Time Anchoring
What it is: We use concrete "start" anchors like after a meal, or "stop" anchors like before a meeting, to bracket tasks.
Why it helps: ADHD brains often struggle with time blindness. Anchors provide a sense of timing and structure without needing a clock.

3. Task Chunking
What it is: We break down overwhelming tasks into small, manageable steps.
Why it helps: Big projects can feel paralyzing. Chunking tasks reduces avoidance and builds a sense of progress and control.

4. Compassionate Reframing
What it is: We shift negative self-talk and "shoulds" into affirming, realistic perspectives.
Why it helps: Many clients carry shame about their ADHD. Reframing encourages self-acceptance and nurtures motivation.

5. Strength Spotting
What it is: We identify and actively use the client’s natural strengths, like creativity, humor, or hyperfocus.
Why it helps: Clients often overlook their unique gifts. Focusing on strengths builds confidence and effective strategies.

6. Visual Planning Tools
What it is: We explore and customize planners, whiteboards, color-coding, or apps tailored to visual learners.
Why it helps: Visual reminders are more engaging and easier to interpret for ADHD brains than abstract to-do lists.

7. Routine Stacking
What it is: We build new habits by stacking them onto existing ones (e.g., meditate after brushing teeth).
Why it helps: New habits are easier to form when they’re attached to routines that already exist in the client’s life.

8. Motivation Mapping
What it is: We identify what truly motivates the client (internal rewards, fun, novelty, or people) and align tasks with these motivators.
Why it helps: ADHD often resists boring tasks. Matching work with natural motivators taps into authentic drive.

9. Accountability Looping
What it is: We co-create gentle accountability check-ins with positive feedback and problem-solving, not pressure.
Why it helps: Accountability works best when it’s collaborative, supportive, and free of shame or punishment.

10. Pause and Reset Rituals
What it is: We design short, intentional routines for when things feel off-track—like taking a breath, stretching, or a mantra.
Why it helps: ADHD can feel like spiraling out. A "reset" lets clients return to calm and clarity quickly.

These techniques are flexible, and I adapt them to each client’s preferences, energy levels, and goals. The heart of the work is a warm, nonjudgmental partnership that respects the challenges of ADHD while building a life that works with the brain—not against it.

Want to learn more and discuss your particular circumstances?  Get in touch!

Contact

Get in touch to discuss your situation and how we can apply the best techniques to get you where you want to be. Please fill out the form to send an email or call the number below. I appreciate your trust and look forward to speaking with you!

563-663-2232

Dubuque, Iowa

Thanks for getting in touch!

We will get back to you shortly!

© 2025 Rolling River Consulting

bottom of page