Living with ADHD Symptoms
Are you the kind of person who puts meat out to thaw for dinner, only to decide you don’t even want what you planned by the time dinner rolls around? Do you sometimes struggle to finish something you’ve started—or, on the flip side, find yourself so locked into a task that you can’t pull away until it’s completed (even when you should be doing something else)? If that sounds familiar, this post, my friend, is for you.
I hope you feel seen here, and maybe even pick up a thing or two that can help you manage life with ADHD or ADHD-like symptoms.
“I’m Lazy” vs. “I Have ADHD”
One of the hardest things I hear—both from kids and adults—is when they call themselves “lazy,” “flakey,” or “scatterbrained.” The truth is, these labels aren’t accurate. They’re not personality flaws. More often than not, what’s happening is that your brain is wired a little differently. ADHD isn’t about willpower—it’s about executive functioning, attention regulation, and how your nervous system processes tasks.
So let’s stop beating ourselves up. You’re not lazy. You’re not broken. You just need strategies that work with your brain instead of against it.
A Real-Life Perspective
I’m not here to hand out medical advice. I’m not a doctor, and coaching is not a substitute for clinical treatment or medication. But I am speaking as someone who lives it. I personally don’t take medication, and my partner has ADHD symptoms that are much more severe than mine. Together, we’ve had to experiment, adapt, and find little tricks that help us function and stay sane.
And here’s what I’ve learned: small changes make a big difference. Coaching is about walking alongside you, helping you find those small tweaks and daily practices that make tasks feel possible, even enjoyable. Together, we can explore some skills and practices that work for you, ultimately improving your ability to follow through, boosting your confidence, and maybe even easing strain in your relationships.
Tips for Daily Life with ADHD
1. Break It Down (Smaller Than You Think)
If you’re staring at a sink full of dishes, your brain might say: “Too much. Don’t start.” Instead, tell yourself: “I’m just going to wash three plates.” Once you start, momentum often carries you forward. And if it doesn’t? Three plates is still progress. Something that’s really important for people with ADHD to understand is that your self-worth is not defined by your productivity. Unfortunately, many of us have been conditioned by school systems, workplaces, or even parents to believe otherwise. But the truth is, the little things matter. Progress is progress—whether it’s washing a few dishes or remembering to meditate for five minutes after telling yourself all week that you “don’t have time.”
2. Pair the Boring with the Fun
Call it “body doubling,” “habit stacking,” or just plain multitasking—pairing something you enjoy with something you resist can be a game-changer. Listen to a podcast while folding laundry. Put on music while cooking. Make it sensory and engaging. At my house, we usually have EDM or lo-fi playing in the background on workdays. EDM in particular has actually been studied as a positive form of stimulation for ADHD brains. It’s upbeat enough to keep your energy moving without pulling too much of your focus. Dubstep, house, techno—whatever feels good to you. The goal is to find a rhythm you can tune into (or even just bob your head to) while you go about your day.
3. Use Timers (Seriously, They Work)
Set a 10-minute timer for any task that feels overwhelming, trust me. The beauty of this trick is that it takes the pressure off. Instead of thinking, “I have to clean the whole kitchen” or “I need to finish this project today,” all you’re really committing to is 10 minutes of effort. That feels a lot more doable, right? When the timer goes off, you have a choice: you can stop guilt-free, knowing you still made progress, or you can keep going if you’ve found your groove. Nine times out of ten, the hardest part is simply getting started. Once you’re in motion, it’s easier to stay in motion. I use this trick for everything—tidying up my space, sending emails I’ve been putting off, even just starting a workout. Some days, the timer buzzes and I’m like, “Yep, that’s all I’ve got in me,” and that’s okay. Other days, I look up and realize I’ve gone way past 10 minutes because once I got over that initial hump, the task didn’t feel so heavy anymore. The key here is giving yourself permission for small wins. Ten minutes might not change the world, but it can change your day.
4. Pre-Decide Meals
That thawed meat problem? You’re not alone. Decision fatigue is real. One hack: pre-decide meals for the week, even loosely, so you don’t hit 6 p.m. and suddenly feel paralyzed. Rotating meal themes (Taco Tuesday, Stir-Fry Thursday, etc.) can cut down on last-minute overwhelm. And if cooking multiple times a week feels like too much, give yourself some grace. Instead of forcing yourself into seven home cooked dinners, shop for just 4–6 meals. That way you have flexibility to go out or order in without wasting food. Overshopping is a waste of money—and if you’re anything like me, throwing away groceries feels criminal.
5. Build “Transition Routines”
If you’re like me and you tend to hyperfocus, you know how hard it can be to pull away from a task—even when you’re exhausted, hungry, or running late for something else. Hyperfocus can feel like both a superpower and a trap. On one hand, you get an incredible amount done. On the other, you might lose track of time, skip meals, or burn yourself out. That’s why having transition rituals is so powerful. A ritual doesn’t have to be anything fancy, it can be as simple as closing your laptop, stretching your arms, or grabbing a glass of water. These small actions signal to your brain, “this task is finished, it’s safe to move on.” Maybe for you that looks like a quick walk outside to reset, or even just dimming the lights in the room you were working in. It’s less about the exact action and more about training your brain to recognize when it’s time to shift gears. Over time, these little rituals create smoother transitions so you don’t feel stuck in one mode all day.
Recipes, Cleaning, and More
Cooking, cleaning, and just living life with ADHD can feel like a constant battle between your intentions and your energy. Here are some of the little tricks that have helped me (and my partner):
Keep Meals Simple.
Three-ingredient recipes are your best friend. Overcomplicating dinner usually just leads to overwhelm (and let’s be honest—sometimes takeout). Think: throw some chicken in the oven, steam a veggie, add rice or pasta. Done. The simpler the better. As long as you’re getting some protein, a fruit or veggie, and a carb you enjoy, you’re doing great. It doesn’t need to be Instagram-worthy—it just needs to fuel your body. Give yourself permission to let “good enough” be enough. And on the days when even that feels like too much, because maybe you’ve tasked yourself out of the energy to even get to the grocery store—make a quesadilla. Or cereal. Or toast with peanut butter. Be proud of your quesadilla, even if it’s simple and not the most nutritious thing you’ve ever made. Nourishing yourself in any way is still taking care of yourself.
Prep When You Have Energy.
If you suddenly feel motivated, batch-prep food or clean multiple rooms. Ride that wave! My favorites are burritos. Bean and cheese, potato egg and cheese, whatever you like. They can be frozen and reheated whenever so that when you are tasking yourself to death during the week or are too busy being distracted to think about food until you’re starving, you can have it ready in minutes without any mess. Waffles and pancakes are another great option—you can make a big batch, freeze them, and pop them in the toaster. For healthier choices, I like prepping things like soup, chili, chicken salad, tuna salad, or egg salad. They’re easy to grab, full of protein, and usually sneak in some veggies without much effort. And when all else fails? Keep simple, portable staples on hand—apples, bananas, oranges, or even pre-bagged salads. These “grab and go” foods make sure you’re nourishing yourself, even on days when everything else feels too overwhelming.
Make Chores Visible.
With ADHD, “out of sight, out of mind” is more than just a saying, it’s a lived reality. If you don’t see the mess, or if the tools you need aren’t right there, the task often won’t even cross your radar until it’s overwhelming. One of the easiest fixes? Keep cleaning supplies where you actually use them. Bathroom wipes under the sink. A small vacuum in the living room. Dish soap and sponges right by the sink. That way, when you notice something, you can act in the moment before your brain has time to talk you out of it. Visual reminders work, too. A laundry basket in plain sight is harder to ignore than one tucked away in the closet. A sticky note on the bathroom mirror can nudge you to wipe it down after brushing your teeth. These little cues are like breadcrumbs for your brain, making it easier to connect the dots between noticing and doing. And here’s the thing: chores don’t have to be all-or-nothing. Wiping down one counter or tossing in one load of laundry is still progress. The easier you make it to start, the less overwhelming it feels to keep up.
IF THERE IS ONE THING I COULD ASK YOU TO DO AFTER READING THIS BLOG IT IS BE PROUD OF YOUR PROGRESS.
Final Thoughts
Living with ADHD symptoms doesn’t mean you can’t thrive. It just means you need different systems, different pacing, and different kinds of support to live a life that is fulfilling and healthy for you. When you learn how to work with your brain instead of against it, tasks feel less like battles and more like stepping stones.
If you resonated with this, and you’re craving more personalized support in creating routines and building confidence, I’d love to connect. Coaching with me isn’t about fixing you, rather, it’s about helping you discover the strategies that make your life feel lighter, calmer, and more aligned with who you are. You deserve that.
Book your free consultation with me by clicking HERE and filling out the information on my contact page + follow @lifecoachirelynn on Instagram + TikTok for more content, daily encouragement, and real-life tools to help you navigate ADHD, stress, and the ups and downs of everyday life.
