#audhd tips

[dannyvantass]

post about mrbeast and youtube monopoly just reminded me of my favorite firefox extension. A lot of others (esp with adhd or similar disorders) would probably benefit from this too, but may not have thought to look for it.

its called unhook, and it completely removes the recommendations section on the main page of youtube. this is what it looks like on my phone but i have it on my desktop too

it has basically reduced my "completely forgot time exists and lost myself to the abyss of Endless Video" episodes to once or twice a month, when i accidentally end up on shorts through someone im subscribed to.

i can just go straight to the searchbar or the 'subscribed' page without being immediately distracted by whats taking up the rest of the screen.

and when there is no recommendations or trending page, there is no algoritm to fuck up by a specific search you did one time or a series of videos you watched earlier but have no interest in outside of that. no 'trending', no clickbait or ragebait, no breaking news, no doomscrolling.

it also blocks the recommendations that appear under any specific video you are watching, like this:

there are loads more options for what to filter! i also have ads, banners and notifications turned off to further simplify the UI and reduce distraction.

shorts can likewise be hidden, but this removes them from any type of search or page, so thats something i personally chose not to enable.

ive used this extension for well over 6 months now, and never experienced any bugs or issues as far as i can tell. just bliss.

i dont really do this normally cause thats not the type of following/mutuals i have but it deserves to get a small shoutout anyway.

(also gonna tag the fuck out of it in the hopes it will help more people find it)

[elrohirtheneurodivergent]

Audhd people of tumblr, here's one way that might help you learn something for school:

Try to relate it to your special interest.

That might sound like, yeah duh, but it's very helpful to do it conciously.

Even if it's a stretch as long as from the earth to the sun, it might help. Even just a little is helpful in school, when motivation is a finite resource you need to manage throughout the day.

Example: you need to memorise for example the scientific names of vitamins in biology or chemistry, well, there are some vitamins that snakes can't tolerate. Snakes are my special interest so I can relate it to that. (Bad example cause that one's super specific but I hope you get the point)

[chronicsymptomsyndrome]

yay water

time to drink water woo hoo yay

[lynleaf]

gif from

coping and caring for littles with RSD!

what is rsd?

(r)ejection (s)ensitivy (d)ysphoria is an experience of intense emotional pain caused by perceived failure or rejection. in short, it is a heightened sensitivity to rejection. this condition is linked to adhd because it is believed to stem from disregulation of rejection-related emotions and behavior. although it is linked to adhd, it can also come from other forms of neurodivergency, ptsd, bpd, and other conditions.

in littles, this can look like:

🍀 intense negative reactions to angry, indifferent, dismissive, or annoyed tones of voice directed at them

🍀 overperceiving or "inventing" threats around them, can lead to heightened anxiety or sudden mood changes

🍀 adverse reactions to having structured caretaking (a.k.a "firm hands"), being told what to do, or being disciplined

and can result in:

🍀 fussy littles

🍀 emotional and physical shut downs or social withdrawal

🍀 outbursts, tantrums, or fits

🍀 negative self-talk, rumination, and defensiveness

if you are a little with rsd, here are some ways to manage (even while regressed)!

- giving yourself positive affirmations

"i did nothing wrong", "they are not upset with me", "i am loved and seen", "my opinion is valued and i matter"

- counteract your immediate response to perceived negativity. if someone says something in a rude tone, think of other possible reasons they may be upset.

"they are not upset because of something i did. they might not be feeling well, they might be having a bad day, or they might be stressed or tired right now. the way they reacted to me is not my fault"

- write down what happened, how it made you feel, and some ways you can make yourself feel better

- think about what is in your control and what is out of your control

e.g. you cannot control someone else's emotions, but you can control your breathing

calm your amygdala

- take big deep breaths

- practice identifying something in each of your senses

"what can i hear, what can i see, what can i smell, what can i taste, what can i feel"

- remove yourself from the situation if you can

take a brain break, go to a quieter location, watch a video of something you love, listen to a song that calms you

- hug your plushies!

- use a pacifier or chew toy

if you are a carer for a little with rsd:

- be patient! your small may not be able to idenitify why they are feeling or reacting this way in the moment. sit with them and don't rush them as they process their emotions

- if they are being fussy or verbally combative, it is valid to feel overwhelmed or stressed. remember that above all else, you are in control of your body and how you choose to respond. keep your voice level, avoid using aggressive language, speak gently, and reinforce positive talk

- ask them how they are feeling and listen to them. let them explain their emotions, even if they seem irrational. what they feel is real to them! validate their feelings

- help your little figure out ways of coping that work for them. give them options

"do you need some quiet time alone to calm down? would you like for me to hold you? how about we watch your favorite show? or we can play something together! you can pick!"

this is something that i have struggled with all my life, and it seems to be heightened when i'm regressed. i hope this helped others struggling or who know someone struggling, at least a little bit! <3

if you have rsd, remember:

the people in your life want you to be there. your friends care about you! you are not a bad person because you made a mistake. everything you do doesn't have to be perfect, you are human! and you are deserving of love no matter what. <3

[tunaricebowl]

i don’t know which autistic/adhd/any kind of neurodivergent person needs to hear this but: make a “just in case” bag

this is a pic of mine. it contains:

loop earplugs on the zipper

prescription glasses with a clip on sunglasses attachment

my public transport discount card

a pen

a glasses cloth + wet glasses wipes (which can also be used to clean my hands if needed!

wireless earbuds in case my headphones give out

tips for my apple pencil + silicon covers if i need a different texture/the sound is too loud

a sanitary pad (not for me, as i had a hysterectomy, but i like carrying one around for my menstruating friends)

a pouch with hair ties for when my hair bothers me

autism lanyard (not pictured, as i put it in after i took it)

will i use these every day? not necessarily. but it’s good to have these all in one place in a little pouch so it’s easy to throw into my bag as i use different ones for different occasions. that way i don’t have to think about all these things individually.

it might seem like common sense for some people, but i didn’t think of this until recently. so i wanted to share this in case it could be handy for other people. some more ideas for what to put in your bag under the break. you can make this as big or as small as you like so some ideas may seem a bit big

powerbank + cables (preferably a powerbank that has a LOT of charge)

snacks (do keep an eye on the expiration date)

painkillers/emergency meds (same thing about the expiration date)

sewing kit

deodorant/perfume

mini fan

hand warmers

scissors/nail clippers (for when tags/threads/your nails are bothering you)

tweezers

lucky charm (i have my lucky cat keychain. it just calms me to have)

plushie/stress ball/fidget toy

mints/a mini toothbrush and toothpaste

extra pair of underwear (for if you suddenly need to stay somewhere overnight or if an accident happens)

comb

band-aids + disinfectant

hand cream/soothing cream

soap/soap leaves

similarly, some mini shampoo or mini body wash (again for if you suddenly need to stay the night. there’s probably already some wherever you’re staying but again. this is a just in case bag)

q-tips

chapstick

makeup remover wipes

razors

hand sanitizer/general sanitizer

wet wipes/tissues

foldable bag

ruler/tape measure

this is a lot but keep in mind, these are just ideas. you don’t have to use everything, just pick out which things you think would be handy for you and make your bag accordingly. do feel free to add onto the list if you have any other ideas.

[5-htagonist]

ADHD TIPS: FOR THE NONMEDICATED AND THE MEDICATED

obviously, ADHD is not the same for everyone who has it. if you dont have ADHD, or aren't sure, but experience issues with executive function, memory, impulsivity, and emotional regulation, these tips can still be helpful!!!

practice radical self forgiveness

keep a notebook/journal

give your items a home

keep baskets, boxes, and bins, especially clear/mesh or anything that lets you see whats in it.

buy fruits/veggies/anything that spoils super quick the day youre going to use it

keep a list of easy meals

keep a trash receptacle in Every room

when you notice something dirty piling up, clean for just 5 minutes

do NOT worry about completing necessary chores. just do a little

if you need it frequently, keep it in sight, but off the floor if you can.

check under your bed, couch, or other corners where stuff can pile up when you get that random energy spike.

take a multivitamin, and cut down on soda (or other highly sugary food/beverages) if youre able. seriously!

specifically for the medicated!

take your meds, go to bed, and wake up at around the same time every day.

being vitamin deficient can make your medicine less effective. magnesium, B vitamins, omega 3s, and vitamin D might help. if you dont eat a lot of fruits, veggies, and fish, you are likely deficient in these at least.

stay. hydrated. For the love of god

try things you had trouble doing before medication

dont expect medicine to fix you

dont blame medicine for all of your improvement

no 2 people are the same, and what works for me might not work for you. i am likely on the spectrum, and i wasnt medicated at all for my ADHD until i was 17, and i wasnt on the right medicine until i was 21. i would recommend keeping that in mind while considering my tips!!

i will elaborate on these tips under the cut!

practice radical self forgiveness

i think this is the most important of all of these tips, which is why i put it first. i know its easy to look down on ourselves for our disability. but you must acknowledge this: you are disabled. you have a disability. you cannot hold yourself to the "normal" standard. more than likely, you grew up in an environment that didnt teach you how to navigate the world as you are, either. thats okay! we must teach ourselves.

try to view yourself as both the teacher/parent, and the child. when you forget something important, or make a careless mistake, or give into impulses, or say youll do it later and dont, or go too long without a bath, or let the trash pile up, you have to be kind to yourself. the child within you needs it. these things simply dont come naturally to us.

you must apologize to yourself as the child: im sorry i didnt pick up the trash. i know it makes the place dirty, and overwhelming. i will do my best to improve. i love you. you must forgive yourself as the parent: its okay, pumpkin. i forgive you. i know you didnt mean to make me overwhelmed, or to invite dirt into the home. i will help you improve. i love you. you also must do the reverse, apologize as the parent: im sorry, child. i did not teach you how to know you should pick up the trash. i did not teach you to recognize dirt. i will do better, and i will help you as best i can. i love you. forgive as the child: i forgive you. i know you are doing your best to lead me, and teach me what you know. you werent taught to pick up and see dirt either, were you? as long as you support and love me, we can figure it out together. i love you.

i know, to think this way can feel infantilizing sometimes. and its much harder to teach ourselves these habits. if its available, its okay to ask for help. just dont be too hard on yourself when your disability impairs your ability to be "normal." our habits die harder than most. even if you forget to maintain a habit, just do it when you remember.

2. keep a notebook/journal

i know, i know... every ADHDer HATES this tip. but it seriously works. dont hold yourself to a rigid standard when using it. i prefer dot grid journals, so i can write notes, or sketch, or make lists, or otherwise neatly divide pages how i wish, rather than it being blank/horizontally lined.

i dont keep a to do list all the time, i dont journal every day, i dont even look at the thing every day. there is no right way to use your journal. i use mine for many things at once: if i forget a notebook for class, or my laptop dies, i put my class notes in there. i put random doodles, layouts, oc pages, Big Feelings, and weekly/daily plans/to do lists. i dont obsessively keep up with it, or update it every day.

i DO use it when i feel overwhelmed. if i feel like 50 different things need to be done in 3 different domains and i dont know where to start, i write them down as i think of them. here is my typical order of operations (it took me a while to figure this out. i struggle deeply with prioritization.)

first, i write everything down i can think of that that moment. second, i label them necessary, important, and least important. third, i label how long they take (most time, some time, least time) finally, i start with the most important one that is the least overwhelming

now, i dont have an easy time labeling importance and time taken, of course. that can be the hardest part. but i dont worry so much about accuracy of my labels. i havent got it all down because i will almost always prioritize schoolwork over housework and hygiene, but we cant be perfect. the MOST important thing is always your health and safety.

dont worry about finishing a todo list, either. the most important thing is getting stuff you can forget on paper where you can look back at it when youre overwhelmed. you should keep your journal somewhere you access frequently or can see it.

also, the journal helps with big feelings. if youre feeling that white hot anger, the itching impulsivity, or rejection sensitivity, or anything that makes you think "i cant do this," start jotting words or pictures down. it can be anything. this will help when you feel that feeling the next time. we often get stuck in loops because we dont remember what caused a feeling or conflict, so we make the same mistakes. when you write it down, you can take your own word for it when you make a mistake. this makes it easier to recognize when youre falling into a pattern, and makes it easier to change your response.

3. give your items a home

if you arent constantly using something, or go more than a day without using it, send it home. an objects home is just somewhere it comes back to when its not needed, so that it isnt taking up space where it isnt needed. things like snacks, laundry (clean and dirty), art/craft/hobby materials, coats, electronics, plushies, anything. personify your stuff just a little bit- if you cant use it anymore, it cant find a home with you-- you have to send it on trash vacation. your coat wants to go home! pick it up and take it there when you can. its okay if that home isnt permanent, or if you lack materials/money to create a proper home. our coatrack is a chair right now, which is a much comfier home than the floor.

4. keep baskets, boxes, and bins, especially ones that are see through/visible

this helps you give your items a home. if you buy storage, get something stackable too, but even a cardboard box works. keep like objects together! and keep them near what theyre used for.

5. buy fruits/veggies/anything that spoils quickly the day youre going to use it

its sooo tempting to try to eat healthy and save money by stocking your fridge full of healthy produce and raw meat, but unfortunately i know how much money we waste forgetting/not having the energy to use them. if you need a fresh fruit, veggie, or meat, for something you are definitely planning on cooking, buy it the day of. if you have something in your fridge you dont think youre going to use before it rots or molds, stick it in the freezer!!!

also, frozen and canned fruits, veggies, and meats are just as good as fresh. they stay good for so long you dont have to worry about it going bad.

6. keep a list of easy meals

things that you can get down your gullet easily, and prepare easily. 1 pan meals, sandwiches, hotdogs, hot pockets, instant oatmeal, canned meals. i typically keep instant oatmeal and those tuna creations packets, as well as club/ritz crackers. also, skillet meals like velveeta skillets and hamburger helper are awesome, just keep some frozen ground beef (or meat of your choice) and youre good to go!

also, eggs last for MUCHHHH longer than the sell by date. i have had eggs 3 months past the date (note im american so they are under refrigeration) that were still good, but obviously that long past the date you should do a sniff test after breaking an egg. eggs are awesome in terms of ease of prep. heat your pan up to temp before cooking and they wont stick so bad. use cheese or milk to make a desirable texture for scrambled eggs or omlettes. dont forget salt and pepper (necessary...) you can also stir an egg and peanut butter into instant ramen for some actual nutrition. i also keep onion powder, paprika, and cayenne for yummy eggs.

in the egg vein, french toast is extremely easy and filling, and will sate a sweet tooth with some syrup!

7. keep a trash receptacle in every room

it doesnt have to be big, but having a designated trash spot in your bedroom is super helpful

8. when you notice something dirty piling up, clean for just 5 minutes

you dont have to clean to completion, thats overwhelming!!! but when you see something gross or messy and it bothers you, just take a couple minutes and pick up a little. play a song and tidy until the end of it! cleaning isnt all or nothing!

9. do not worry about completing chores, just do a little

in the same vein as the last one, the most important thing is getting the ball rolling. cleaning can be really hard because of the overwhelm of how bad it is. you can make it less bad a little at a time!

something ill do is sort out and scrape off the dishes before even thinking about doing them. that way, they take up less space and it doesnt look quite as bad. then next time i come to them, i do a bit more. or ill pick up the dirty laundry off the floor, then ill put it next to the washing machine, then ill wash/dry. i dont worry about folding and putting away unless im up for it-- its more important that theyre clean at all.

10. if you need it frequently, keep it in sight, but off the floor if you can.

remember, the floor is the stuff killer! if it must be on the floor, designate a spot.

11. check under the bed, couch, chairs, and piles if you have a random energy spike

i have found so much stuff i didnt even realize i lost. this also prevents pests and the accumulation of dirt.

12. take a multivitamin and cut down on soda (or other highly sugary foods) if youre able. seriously!

in high school i tried eating low-carb for a while. i didnt maintain this diet, but what i did maintain was not drinking soda regularly. when i say my head cleared and i felt less groggy, i mean it. if youre in the position, pay attention to the amount of sugars in what you eat and drink.

i know the "eat well" advice is given out too much, but nutrition seriously matters. if you care to work on your nutrition, do not worry about fat, carbs, or anything like that. just cut down on how often you eat highly sugary foods. you will feel so much better just from that. i have a sody pop as a treat every now and then and i have a whole other appreciation for it :-)

for the medicated:

take your meds, wake up, and go to bed around the same time

your body works on a schedule whether you want it to or not. pay attention to this schedule and try to work with it. when do you usually get tired? when do you prefer to wake up? when do you usually use the bathroom? this goes for nonmedicated people, too. your body will thank you!

2. vitamin deficiency can make medicine less effective. magnesium, B vitamins, vitamin D, and omega 3s can help.

these vitamins are all harmless, except for magnesium, which can slow your heart rate and cause shallow breathing IN HIGH DOSES. luckily, stimulants tend to deplete vitamins/electrolytes like magnesium, which can cause twitches and spasms. dont get large doses of these, 100% daily value is just fine.

3. for the love of god stay hydrated

imagine you are a machine and water is lubricant. stimulants suck up this lubricant to make you run more effectively. however, without extra, the machine will still run like shit. try to drink a whole glass with your medicine, and keep a cup to fill thru the day.

4. try things you had trouble with before medication

its super easy to get discouraged from something when you feel like a failure! try it again now! it may be easier. be sure to give yourself praise for what you do! your effort, your success, anything! this will teach your brain to see stuff through and help you feel and be more competent!

5. dont expect medicine to fix you

adderall, vyvanse, ritalin, none of these are a pill to fix you. they give you the capacity to work on yourself. dopamine is the "go get it" chemical. typically, ours is low and irregular, so we dont feel the drive to "go get it" when we need to, and we dont feel enough of a drive to see something through until we "get it." you still have to put in a lot of effort to fix habits and do work, medicine makes it so its easier. for me, it also reduces Noise in my head, so i can focus better. i still have to put effort into everything, its just less painful.

6. dont blame medicine for all of your improvement

again, medicine gives you capacity. YOU still do it all! its all you!!!!!! :D

thank u for reading i hope these are helpful! i feel like adhd tips are veryyy all or nothing and never explain WHY they may help, so i hope my explanations are helpful!

[catboynutsack]

Okay I'm gonna share an ADHD hack I know for the ADHDers that lose stuff often, like me. (Or for anyone that loses anything, frankly. I don't gatekeep self help lol)

Get a spool of ribbon or a strip of fabric or string in a colour you like--the shinier and easier to spot the better--and tie it to things you lose often. A good several inches of length for sure. You can even colour code certain objects so you're looking for a piece of ribbon. It's fabulous when stuff accidentally gets covered up but that ribbon is still hanging out or if it gets accidentally lost in the couch cushions or under a table cuz it got knocked off. For example I have a pair of thread scissors I lose often. So I tied some green thread to them and boom. Never lost again. And if they are they're quickly found. You can do it to pretty much any object.

Anyways. Hope this helps someone!

[apidae-ursus-arctose]

I don’t know how to BE autistic

When I was much younger, like, elementary school age (wayyyy before I was diagnosed) I would have meltdowns if I was overwhelmed, stim, talk about my special interests, and just behave *naturally*, not worrying what others thought about how i acted. Then I started being shamed for it (friends, peers, parents, teachers) because suddenly I was “too old to be acting like this”. So I started masking. Now since I’ve been diagnosed, suddenly it’s okay for me to unmask, but now I don’t know how to. I’ve kind of locked that part of myself away. I can’t even have meltdowns, and I can’t deal with my emotions, I don’t stim, and I’ve avoided doing anything that I could possibly be shamed for. Whenever I feel any strong emotions, I don’t know what to do with them, and I just feel like I’m going to explode and it’s really uncomfortable. It feels like filling a balloon up with water, but the closest it gets to popping is some water leaking out of the bottom. Now that it’s okay for me to be who I am, I don’t know how to be. It’s really exhausting to live like someone else.

Anyone have any advice?

[0ne-eyed-ghost]

god i couldnt think of anything for day 7 . DAY 7 SACRIFICE WHY ARE YOU SO HARD!!!

Most I came up with was this???? Sacrificing their own comfort and usual views to like . Swap. And view it from the others side. ???? [More of an excuse to just draw them in swapped outfits, although hearts like so . not comfortable in this attire it's so baggy on him :sob:] Also just a sort of view on how tall I perceive them to be within my own ideas o7 Imagine fitting wings through shirts man mind is not getting that shirt back its ripped 2 shreds :boom: I FORGOT TO FINISH THIS UNTIL LIKE RIGHT BEFORE I WAS ABT TO SLEEP. n then was like fuccckk if i dont finish this now ill have to do 3 more instead :[ so. enjoys :]

[elrohirtheneurodivergent]

The more bored I am the less productive my work becomes. However, if I put on something that's even just a miniscule amount more interesting than the work I'm currently doing, I cannot concentrate. You can imagine how little productive work that means.

[chronicsymptomsyndrome]

I don’t think trees feel guilt and shame when they can’t photosynthesize on a cloudy day? so why do I??

[adhdtips]

BREAKING NEWS! New ADHD tip discovered:

[tunaricebowl]

another autism tip for anyone who might find it useful: make earrings out of your loop earplugs!

earplugs/earbuds like these tend to fall out for me no matter what size i wear. (that’s why i have “wired” wireless earbuds too lol) so if they’re attached to my ears, i can’t lose them! not only that, but it makes it easier for me to take them on and off as needed without having to put them back into the case every time. yes you can get that loop link thing but. €20? for that? this is way cheaper and way more fashionable

[dailydivergent]

This is your much-needed reminder to take transitions seriously. As a neurodivergent person, you need much more time to switch between tasks and activities. It's not just important that you take your time, it's imperative for you to be able to keep going. Just like an athlete gets benched when they get injured, neurodivergent people get extra time to switch tasks, start something new, go out, or wrap up whatever you're doing. Take transitions seriously, or they'll seriously affect your health.

[demiboydemon]

Me: Miss Internet, I’ve been having a tough time lately. Could you please show me some relaxation and self care tips for autistic adults?

Internet: you should try ABA to learn to mask better :)

Me: ????

[roseredsnow]

Can we talk for a minute about how capitalism makes people with ADHD less productive.

(I'm assuming this is an ADHD thing anyway and not just a me thing)

I struggle to tidy my room a lot but when I do I tend to use musical soundtracks to keep my brain engaged on something other than what I'm doing.

Unfortunately most music streaming sites require you to pay to be ad free, which disrupts the flow and productivity.

I just got a new laptop recently that has a disc drive so instead of streaming music I've used CD's and both the time I used Warriors, and currently at Hadestown intermission, I've noticed I've took less and shorter breaks then I would if I was using probably YouTube to listen to them.

When my music is being constantly interrupted I'm broken out of the flow and decide to go on my phone for a bit cause "there's ads anyway right now", but since there's been no breaks in music yeah I've still occasionally stopped what I'm doing to check notifications and have a quick scroll, but nowhere near to the same extent.

It's literally the fact that I refuse to pay money to listen to music that I end up stopping tidying midway through.