Alright, so first I want you to have a proper understanding of ADHD. The presentation that I’m about to send you is 9 years old so some of it’s information is outdated but it’s still a really great and comprehensive info about what ADHD actually is. The presentation is available in 3 parts and it’s 90 minutes long total: Part1 Part2 Part3.

When you watch this presentation I recommend watching this under 14 minute video about how to treat ADHD, it’s not perfect but it should give you directions: Link.

And now there’s my coping strategy that motivated me to do things in the past (I messed up and stopped using it and I don’t remember what I did wrong. But it wasn’t fault of the strategy though so I want to go back to it soon.). I used point/token based economy to motivate me. It works on the basis that you have to do a task to get points which then you can use up on nice things/activities.

1.) Find a task manager that works for you well. To mark how much tokens a task is worth you just put a number at the beginning or the end of it’s name, for example “(+2) Study 30 minutes for the exam”.

2.) To track your earned and spent tokens find a money tracking app and instead of using it for tracking your spendings and earnings of real money you will use it for tracking those tokens.

3.) Make a price list for common tasks and activities where you write down how much something costs you to do or how much points you will earn for doing them. It will take some experimenting to come up with a balance that will work the best for you.

4.) Make as much activites cost you tokens so you have more incentive to earn points. IMO it’s better to have many activities that cost you a little tokens than making an one general activity that costs you a lot of tokens.

5.) You can “buy” activities in different form, for example “buy listening music for the whole day for 5 points” or “Buy listening to music for 1 hour for 1 point”. It’s up to your creativity how you will organise those things.

6.) Don’t make prices/rewards for different tasks/advices cost the same, make more interesting activities more expensive and less interesting activities cheaper. Same goes for tasks, more important tasks will give you more points while less important tasks will give you less points.

7.) I almost forgot, you will also need some kind of schedule to plan your day so you know what to do instead of lazing around. Don’t make the schedule too strict, make spaces between task so if you delay one task it won’t affect the next tasks. Also make a time for breaks and stuff.

8.) Regardless of strategy you use to cope with ADHD, DO NOT GET TOO EXCITED! If you get excited and push yourself too much you will get burned out quickly and lose your motivation. Do everything with balance.

We’ll soon have a wiki with resources to help newbies to ADHD. @Martineski@lemmy.dbzer0.com might be able to link you to some stuff to check out until then