Living with ADHD often feels like navigating a whirlwind—chaotic, unpredictable, and overwhelming. But with the right ADHD systems in place, you can transform that chaos into clarity. These systems are not just about structure; they’re about tailoring tools and strategies to work with your ADHD brain, not against it.
Understanding ADHD Systems: A Brain-Based Approach
ADHD brains are different brains. Sure, Marcy, Duh!! You might be saying.
No, but really. They are DIFFERENT. And by different, I mean just that—unlike neurotypical brains.
But only different. NOT deficient.
ADHD brains are different brains with unique pros and cons, strengths and weaknesses, superpowers, and vulnerabilities.
But it feels worse!!
It feels bad!
It feels like I’m behind/failing/constantly overwhelmed/not keeping up because of my brain!
That, my friend, is why adult ADHD is so complicated. Living with this set of strengths and vulnerabilities in a world specifically crafted to celebrate and support a different brain’s strengths and vulnerabilities can feel terrible.
It’s like your brain is a beautiful, shiny, sweet, delicate strawberry, but the world is crafted specifically to extract the juice from rough-and-tumble oranges, leaving your sweet, ruby-red strawberry a tiny mound of mush.
So, because the systems the world has crafted—the ones that get the best stuff from neurotypical brains and allow them to flourish—don’t work for your brain, it’s time to build some of our own.
It’s time to make the most of that beautiful, sweet strawberry!
Why ADHD Systems Are a Game-Changer
Developing effective ADHD systems starts with understanding how your brain works. ADHD brains thrive on clear, actionable steps, external reminders, and rewarding progress. By implementing structures that reduce decision fatigue and encourage consistency, you can simplify your life while boosting productivity.
I like to think of ADHD brains as being like water. Water has a massive amount of power. But on its own, it’s just a puddle.
Give that puddle some walls with a river bank and a slight tilt, and you have a fast, streaming river.
Those walls? They’re the systems for ADHD brains. They’re what keep the power of ADHD from spreading out in all directions. ADHD systems help these brains flow in the direction of our intentions, values, and goals.
For example, you sit down to start your work for the day. But you have nothing to direct your efforts—no plan, no list, no system for using your time in the best way possible. So you do one thing, then another, and then yet another, never really digging in or making progress. Your attention is like a pollen-drunk butterfly, flitting and floating from one compelling flower to the next.
That’s one of the vulnerabilities of ADHD brains—that all-in/all-out attention. While it fuels some of the ADHD brain’s greatest strengths, it’s also the source of one of its most significant vulnerabilities: a spreading of effort and focus.
Sound ADHD-friendly systems accentuate and celebrate an ADHD brain’s greatest strengths while protecting against its vulnerabilities, creating the walls for its powerful river.
Building ADHD Systems That Work for You
When we’re building the riverbank of systems, AKA our adult ADHD toolset, we want to ensure that any systems we create meet four main criteria to ensure that they are optimally crafted for our success. ADHD systems should be:
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Brain-Based
All good ADHD systems are based on an understanding of the brain differences and vulnerabilities that are making a given situation difficult.
For example, you find yourself procrastinating your work. It makes you feel terrible, and you don’t have enough time to do as good a job as you know you could. One of the significant brain differences at play could be that your brain is motivated by time pressure, and it needs that pressure to get over the monumental hurdle of getting started on a task. So, we want to remember the five motivating factors of ADHD brains when creating a system to handle procrastination.
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External
If just thinking “I should do…” or “I just need to…” were enough, you wouldn’t be reading this article. As the brilliant Russell Barkley says, ADHD brains know what to do but struggle to do what they know. Systems can’t depend solely on your brain. They can’t be based on things like “On Tuesdays, I’ll remember to take the trash out.” That’s not how ADHD brains work.
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Simple
The more complicated a system is, the more likely it is to break down. ADHD brains thrive on simplicity.
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Flexible
Life is unpredictable, and rigid systems can crumble under pressure. ADHD systems need to be adaptable to accommodate changes and unexpected events.
By ensuring your ADHD systems are brain-based, external, simple, and flexible, you create a supportive framework that aligns with your unique needs, helping you navigate daily challenges more effectively.
Motivation and the ADHD Reward System
Motivation can often feel elusive for adults with ADHD. That’s where an ADHD reward system comes in. Whether it’s a small treat after completing a challenging task or a more significant reward for hitting a milestone, this method keeps your brain engaged and motivated.
Here are a few ideas:
- Reward yourself with a favorite snack after an hour of focused work.
- Save up for something special when you complete a long-term goal.
- Celebrate milestones with friends or family.
According to CHADD (Children and Adults with Attention-Deficit/Hyperactivity Disorder), external motivators like reward systems can help bridge the gap when intrinsic motivation is lacking.
Personalizing ADHD Systems
Everyone’s ADHD looks different, so your systems must be tailored to your needs.
Consider:
- Visual Organization: Use color-coded calendars or sticky notes to visualize your tasks.
- Routines That Stick: Start small, like a 5-minute morning reset or an evening wind-down.
- Environmental Tweaks: Create a workspace free from distractions and equipped with everything you need.
By experimenting with these approaches, you’ll discover what resonates most with your ADHD brain.
Staying Flexible While Staying Consistent
No system is perfect, and that’s okay. ADHD systems are meant to evolve as your needs change. Stay open to refining your approach, and remember that progress is more important than perfection.
One of the best ways to stay consistent with your unique brain and goals is to have someone in your corner strategizing and encouraging you. This is where our therapy services come in. With personalized guidance, we help you craft systems that align with your life and keep you moving forward—step by step, day by day.
Ready to take the first step?
Book your free consultation today and discover how we can help you thrive with ADHD.
