ADHD Chatter 12 Unhinged ADHD Hacks That ACTUALLY Work (don't judge til you try)
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Jan 27, 2026 Twelve bold ADHD hacks are unpacked in short, playful segments. Practical tricks include using a one-song timer, leaving your charger behind to force focus, and a “just one dish” start to beat inertia. Learn about a dopamine menu, a daily scary hour for low-motivation tasks, a tiny blink trick for sleep, and carrying tangible reminders to soothe rejection sensitivity.
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Train Your Focus With An Object
- Hold an object in front of you and focus on its color, texture and light for a minute to train attention.
- Alex Partridge says this ‘pinch your thoughts’ exercise strengthens your focus muscle for critical tasks.
Make ‘No’ Your Default
- Start conversations with a default no and only change to yes when you can commit.
- Alex Partridge warns this prevents overcommitment, shame and burnout from saying yes too quickly.
Build A Personal Dopamine Menu
- Create a dopamine menu listing starters (15m), mains (30m+), sides and occasional desserts.
- Alex Partridge uses it to remember healthy activities and avoid defaulting to doomscrolling.
