5 ADHD Tools I Love as a Therapist with ADHD
As a therapist who also has ADHD, I spend a lot of time thinking about what actually helps. Not the systems that look good on paper, but the small, practical tools that make daily life feel a little more doable.
ADHD isn't a willpower problem. Many ADHD brains struggle with time blindness, getting started, and staying with tasks that don't feel interesting. The good news is that the right outside supports can do a lot of the heavy lifting. Here are five ADHD tools I use in my own life and often talk about with clients.
1. Time Timer: See Time Pass
Time can feel invisible with ADHD. Five minutes and fifty minutes can feel exactly the same until suddenly you're late. The Time Timer is a visual timer that shows time shrinking as a colored disk slowly disappears.
Seeing time pass makes it real. I use it for focused work blocks, for getting out the door, and for tasks I've been avoiding. "Just until the red is gone" feels much more manageable than "work on this for a while."
Best for: time blindness, transitions, and getting started on tasks you've been putting off.
2. A Watch: My Surprise Game Changer
Type A people seem to just know to wear a watch. For a lot of us type B creatives, unless it's a fashion statement, a watch can feel cumbersome.
Well, wearing one has been a game changer for me. A quick glance at my wrist keeps me connected to time without picking up my phone, which is where I usually lose twenty minutes. If your watch has gentle vibration reminders, even better. They're a quiet nudge to move on to the next thing.
Best for: staying aware of time without getting pulled into your phone.
3. Brick: A Physical Phone Blocker
I've tried screen time blockers on my phone, and they're way too easy to override. What finally worked for me is Brick, a small physical device that locks distracting apps until you tap your phone to it again.
The key is keeping Brick in another room. Getting up to unlock my phone adds just enough friction to break the habit. It has saved me from so many nights of late-night doomscrolling.
Best for: doomscrolling, bedtime phone habits, and protecting focus time.
4. Flow Club: Body Doubling from Home
Body doubling means working alongside another person, even if you're doing completely different things. It helps a lot of people with ADHD start tasks and stay on track.
Flow Club is an online membership where you body double with other people over video. At the top of each session, everyone shares what they're working on. Then the host plays work music and there's a countdown timer on screen. Everyone is so kind, and it makes working from home feel less lonely and a lot more focused.
Best for: getting started, working from home, and staying accountable without pressure.
5. AirPods (or Any Wireless Headphones)
ADHD brains often need more stimulation to stay engaged, especially with boring tasks. Pairing a chore with something interesting can make it much easier to follow through.
I listen to podcasts while I clean and audiobooks while I walk. Wireless headphones make it easy to add a little stimulation to whatever I'm doing, and I get a lot more done as a result.
Best for: chores, errands, and any task that feels too boring to start.
Why These ADHD Tools Work
Each of these tools takes something your brain has to hold internally and moves it outside of you. You can see time instead of guessing at it. You add friction to distractions instead of relying on willpower. You borrow focus from other people, and you add stimulation where tasks feel dull.
If you've ever felt like you "should" be able to do it on your own, I hope this is a reminder that supports aren't cheating. They're how many ADHD brains work best.
Finding What Works for Your ADHD Brain
Tools can help a lot, but they're only one part of the picture. ADHD often comes with overwhelm, shame, and years of feeling like you're not trying hard enough. Therapy can help you understand your patterns and build a life that fits the way your brain actually works.
Want more? Read ADHD and Goal Setting: Why I Ditched SMART Goals.
