Adulting with ADHD: Tips & Tricks That Actually Work

Paying bills on time. Remembering appointments. 

Finishing that load of laundry you started two days ago. For many people, these are just part of the weekly routine. But if you’re living with adult ADHD, these everyday responsibilities can feel like a never-ending juggling act—where the balls are constantly rolling under the couch.

The truth is, adult ADHD can affect much more than focus. It can impact organisation, time management, emotional regulation, and even how you plan your day. But it’s not all struggle—when you learn strategies that work for the way your brain functions, you can make “adulting” a lot more manageable (and a lot less stressful).

This guide explores common behaviours, practical tools, and everyday tricks that can help you build a life that feels more structured and less overwhelming.

What are the behaviors of ADHD in adults?

If you’re not sure whether certain challenges are linked to adult ADHD, here are some behaviours many adults experience:

• Difficulty starting or finishing tasks – Projects can feel overwhelming, leading to procrastination or a burst of activity at the last minute.
  
  
• Time blindness – Losing track of time or underestimating how long tasks will take.
  
  
• Forgetfulness – From misplacing keys to forgetting deadlines or appointments.
  
  
• Emotional impulsivity – Reacting quickly without pausing to process feelings first.
  
  
• Disorganisation – Struggling to keep track of belongings, paperwork, or digital files.
  
  
• Trouble prioritising – Feeling unsure which task to tackle first, leading to overwhelm or avoidance.

Recognising these behaviours isn’t about labelling yourself—it’s about understanding your brain so you can use strategies that actually work for you. The more you learn about adult ADHD, the better equipped you’ll be to manage it.

What is the 1/3/5 rule for ADHD?

One of the most frustrating parts of adult ADHD is not knowing how much you can realistically get done in a day. The 1/3/5 rule is a simple productivity method that can help you stay focused without overloading yourself.

Here’s how it works:

• 1 big task – The most important thing you want to accomplish today.
  
  
• 3 medium tasks – Tasks that require time and energy but aren’t urgent or overwhelming.
  
  
• 5 small tasks – Quick wins you can complete in 10–15 minutes each.

Why it works for adult ADHD:

• It sets clear priorities, so you’re not bouncing between dozens of to-dos.
  
  
• It prevents overcommitment, reducing burnout and frustration.
  
  
• It gives you a daily “map” so you know exactly where to start.

Tip: Write your 1/3/5 list somewhere visible—on a sticky note, whiteboard, or phone app—and check items off as you go. That sense of progress can be a big motivator.

What is the 24 hour rule for ADHD?

The 24 hour rule is a simple but powerful tool for managing decisions, especially if adult ADHD makes impulsivity a challenge.

The idea: If a decision isn’t urgent, wait 24 hours before acting on it.

This could apply to:

• Making a big purchase
  
  
• Sending an emotionally charged text or email
  
  
• Committing to a new project or event

Why it helps with adult ADHD:

• It gives your brain time to process information without pressure.
  
  
• It reduces the risk of acting on impulse and regretting it later.
  
  
• It allows you to check your priorities before adding something new to your plate.

Pairing the 24 hour rule with the 1/3/5 rule can make a huge difference in both your productivity and your stress levels.

Practical tips for adulting with ADHD

Even with tools like the 1/3/5 and 24 hour rules, adult ADHD often requires a mix of organisation strategies and self-compassion. Here are some therapist-approved tips that can help:

1. Externalise your memory – Don’t rely on your brain to remember everything. Use calendars, alarms, sticky notes, and apps to keep track of tasks and deadlines.
   
   
2. Create “drop zones” – Designate spots for keys, wallet, and other essentials so you always know where they are.
   
   
3. Time-block your day – Assign specific time slots for tasks, with breaks built in to reset your focus.
   
   
4. Break tasks into micro-steps – Instead of “clean the kitchen,” try “load the dishwasher,” “wipe the counters,” and “take out the trash.” Smaller steps feel less overwhelming.
   
   
5. Use body doubling – Work alongside someone else (in person or virtually) to boost focus and accountability.
   
   
6. Celebrate small wins – Recognise progress, even if the to-do list isn’t finished. This helps maintain motivation.

Final thoughts: Building a life that works for your brain

Managing adult ADHD isn’t about “fixing” yourself—it’s about creating systems and habits that support your strengths while addressing your challenges.

Some days will be more organised than others, and that’s okay. The key is to keep experimenting with strategies until you find what clicks for you.

With tools like the 1/3/5 rule, the 24 hour rule, and intentional mental health maintenance, you can make adulting feel less chaotic and more achievable.

And remember: it’s not about doing things the “normal” way—it’s about finding the way that works for you.