As a mother living with ADHD, I know how much effort it can take to keep up with daily life. Running a business, raising kids, remembering appointments, and trying to finish the thing I started… it adds up.
Over time, I’ve found a few tools that help me stay organized and focused. They don’t make every day easy, and what works for me may look different for you. But having some options in the toolbox helps.
Here are eight approaches I’ve shared with fellow ADHD moms, plus the little reminder I say to myself almost daily.
1. Make a daily schedule
Break your day into manageable chunks and decide what needs your attention first. Time blocking can give a task a place in the day instead of leaving it on a never-ending to-do list.
Include breaks and time for yourself, too. Your schedule needs to make room for the person doing all this.
A visual timer is one tool I’ve used. You can find the timer I shared on LTK here.
2. Use a planner
Write down appointments, deadlines, and the things you need to do. Then give yourself a regular moment to look at the planner. Writing it down is one step; remembering to check it is another.
If you want a place to start, we have a free downloadable weekly planner, mama.
3. Reduce distractions where you can
A perfectly quiet house isn’t always an option. Putting my phone on silent and finding a quieter place to work can help, but headphones are one of my favorite tools.
I use them a TON to help me stay on task. They also signal to my kids that I’m working or need to focus. I prefer over-ear headphones to earbuds; that’s simply what feels best for me.
These are the pink Beats I’ve shared before.
4. Take breaks
A short walk, a stretch, or a few minutes to breathe can give you a pause before returning to a task. Put breaks into the plan rather than waiting until you’re completely worn out.
And keep some water nearby. Mama’s gotta hydrate.
5. Make room for your own care
Sleep, movement, and time for things you enjoy deserve room in your day, even when the list feels endless. That can be easier said than done, especially when everyone needs something.
For me, music and movement count. Sometimes I put on my favorite hype music and sing for a quick pick-me-up. It’s one small way I take a moment for myself.
6. Find people who understand
Talking with other moms who understand ADHD can help you feel less alone. You can compare tools, share frustrations, and offer each other support without needing to explain every part of your brain first.
You can connect with fellow moms in our Mom Culture Community Facebook group. A community group offers companionship; it doesn’t replace professional care.
7. Talk to your healthcare provider
If you think you may have ADHD, or your current support isn’t meeting your needs, talk with your healthcare provider. Share specific examples of what feels difficult and how it affects your day.
They can help you understand your symptoms and discuss treatment options, which may include medication, therapy, and practical support.
And remember, sometimes moms need medication, too. I’m one of them.
8. Give yourself some grace
This is something I keep learning. A day that doesn’t go to plan doesn’t erase the effort you put into it.
Try giving yourself the understanding you would give someone you love. Notice what helped, what got in the way, and what you might need tomorrow. You’re allowed to adjust.
Bonus: my “touch it once” reminder
This is one of my favorite tools. I even say to myself, “touch it once, Sarah,” as a reminder to make a decision rather than leave the same thing hanging over me.
If a task will take about two minutes and I have room to do it, I handle it then. If it needs longer, I put it in my planner for a specific time. The idea is to reduce how often I pick up the same unfinished task.
That doesn’t mean stopping focused work for every email or notification. It means deciding what to do with something when I’m already handling it.
For physical items, a designated basket can give papers or small tasks a place to land. Set a time to work through it, then file, recycle, or put things away as you finish.
It’s a tool to try, rather than another rule to beat yourself up over.
Find what helps your brain
These are some of the things I’ve used and shared while learning to manage ADHD as a mother. You may find a different combination works for you, and your needs can change.
If things feel harder than they used to, it’s okay to ask for help again. Give yourself room to learn what you need now.
xo, Sarah
