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!