ADHD Tips That Help Will Busy New Yorkers Right Now

Managing ADHD can be challenging, but understanding a few key ideas can make all the difference. These concepts form the foundation for creating personalized strategies that actually work for you.

Myth Busting

There’s a common misconception that managing ADHD is all about finding the “right” skill or app. While certain tools are definitely helpful, the most effective strategies are built on solid, guiding ideas. Once you understand what ADHD truly affects, you can design your own unique systems and habits that stick.

Core Idea #1: Externalize Executive Functions

ADHD impacts executive functioning—the mental skills that help you plan, remember, focus, and manage time. These include working memory, impulse control, cognitive flexibility, task initiation, time management, and more.

Because ADHD weakens these functions, we need to bring them outside of our heads. For example, someone without ADHD might naturally track time and leave work right on schedule. But for someone with ADHD, it’s often necessary to externalize that process—like using alarms, reminders, or visual cues.

If it’s hard to remember your daily tasks, create a visible task manager with built-in reminders. If you often forget your wallet, keep it in your shoe that you where everyday. These small external systems make a big difference.

Core Idea #2: Focus on Motivation, Not Knowledge

ADHD is not a knowledge problem. Most people with ADHD already know what they “should” be doing—they just can’t get themselves to do it consistently. It’s not about lacking information; it’s about struggling with motivation and follow-through.

So instead of focusing on learning more skills, focus on what keeps you engaged and accountable. For example, if you have trouble using a calendar regularly, share it with a loved one or colleague. The sense of accountability can help boost motivation far more than another productivity app ever could.

Core Idea #3: Expect to Adapt and Update

ADHD doesn’t go away—and neither should your willingness to adapt. There’s no permanent fix or single strategy that works forever. Just like a computer’s operating system needs updates to stay effective, your ADHD management tools will need refreshing over time.

It’s normal for a strategy that once worked beautifully to stop being effective months later. Instead of getting frustrated, expect it. Staying flexible and ready to adjust helps you stay on track long-term.

Conclusion

When you keep these three ideas in mind—externalize executive functions, focus on motivation, and expect to adapt—you’ll create personalized tools that truly help you thrive.

If you’re ready to better manage your ADHD, our practice would love to support you. You can book a free consultation below.