10 Ways to Take Control: Time Management & Mindset Hacks for ADHD & Overwhelm

Who's the Boss? 10 Ways to Take Control of Your Life

Feeling overwhelmed, distracted, or stuck in negative thoughts? You’re not alone—especially if you have ADHD. But with the right strategies, you can take back control of your time, goals, and mindset. Here’s how:

1. Master the Basics: Sleep, Eat, Move

You can’t think clearly when exhausted or hungry. Prioritize 7-8 hours of sleep, eat protein-rich meals, and move daily (even a 10-minute walk helps).

2. The 60-Second Gratitude Fix

When stress hits, pause and name 3 things you’re grateful for. This resets your brain from panic to perspective.

3. Stop Mind-Reading (Ask Instead)

Assuming others are upset with you? Ask directly. Most fears are imaginary—don’t waste energy on them.

4. Ban "Always" and "Never"

Phrases like “I always mess up” or “I’ll never finish” distort reality. Replace them with “Sometimes” and “Not yet.”

5. Detach from Negative Thoughts

Imagine thoughts as clouds passing by. Acknowledge them, but don’t engage. Think: “Not helpful—moving on.”

6. Squash Automatic Negative Thoughts (ANTs)

When your brain says, “You’re failing,” counter it: “I’m learning. What’s one small step I can take right now?”

7. Hug It Out

Physical touch (hugs, petting a dog) lowers stress hormones. No humans around? Wrap yourself in a weighted blanket.

8. Socialize Strategically

Loneliness fuels negativity. Schedule a 15-minute call with a positive friend—it’s a mood booster.

9. Help Someone (Quickly)

Volunteer for 10 minutes or compliment a stranger. Giving = instant positivity.

10. Break Rumination Cycles

Stuck overthinking? Interrupt it: Stand up, splash cold water on your face, or hum a tune. Reset your brain.

Bonus: Time Management for ADHD

• Chunk tasks: Work in 25-minute bursts (Pomodoro Technique).
• Externalize memory: Use apps like Todoist or sticky notes.
• Embrace imperfection: Done > perfect.

“You don’t have to be perfect—just persistent. Small steps compound.”

Ready to take control? Pick one tip to try today. Progress, not perfection, is the goal.