ADHD Hacks for Teens

10 Hacks for Home

  • Notes and Lists: See it, Say it, Write it, Review it
  • Keep a bulletin board with upcoming events and review daily
  • A structured routine will ensure your mind-body balance
  • Ask loved ones to help by telling you kindly when you are talking too loud, too fast, or too much
  • When your mind is working overtime engage in exercise
  • Stay hydrated, avoid sugary drinks, and try caffeine to calm  
  • Plan five extra minutes into everything you do
  • Use a timer for difficult conversations and do not allow interruptions (2 min. per person)
  • Remember less is more, abbreviation is key to effectiveness
  • Be kind to yourself; no one is perfect

10 Hacks for School and Work

  • Rely on your strengths and share your struggle
  • Use of fidgets, chew gum and keep mints handy
  • Sit in the front of the class where the teacher can see you
  • Be open about your neurodiversity and invite assistance
  • Know the accommodations that work for you and use them
  • Move when you study – 5 minutes of study – 1 min of exercise
  • Use audiobooks and podcasts to study, turn the speed up, and walk
  • Use headphones when studying, listen to happy music, and face your desk toward the window or wall
  • When you plan your day take two to do’s away and do what’s most important first
  • Reward yourself for avoiding distractions