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ADHD Chatter Podcast12 Unhinged ADHD Hacks That ACTUALLY Work (don't judge til you try)
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At a glance
WHAT IT’S REALLY ABOUT
Twelve unconventional ADHD hacks to boost focus, motivation, and confidence
- The hosts present 12 low-cost ADHD “hacks” aimed at reducing procrastination, overwhelm, and time-blindness through simple constraints and micro-starts.
- Several tools focus on dopamine management—building healthy stimulation intentionally (dopamine menu, slower mornings) instead of defaulting to doomscrolling and avoidance.
- Boundary-setting is framed as a core productivity skill, with “start with no” positioned as the most impactful habit for preventing overcommitment and burnout.
- The episode emphasizes breaking tasks down (one dish, three-item to-do list) and using short deadlines (song timer, laptop battery) to trigger action and focus.
- Emotional regulation and environment are addressed through RSD coping cues (bracelet/positives list) and auditing your social circle to protect self-belief.
IDEAS WORTH REMEMBERING
5 ideasTrain attention like a muscle with “pinch your thoughts.”
Choose a nearby object and deliberately notice its details to crowd out distractions; repeated practice builds the skill of directing focus on demand.
Prevent overcommitment by making “no” your default response.
Saying yes creates downstream stress (double-booking, shame, ghosting); starting from no preserves energy and you can always convert to yes later if it truly fits.
Use a dopamine menu to replace reflexive doomscrolling with intentional joy.
List quick “starters,” longer “mains,” background “sides” for boring tasks, and limited “desserts” to guide healthier stimulation when you feel stuck or under-stimulated.
Create real urgency with constraints like leaving your laptop charger at home.
A shrinking battery becomes a concrete deadline that boosts adrenaline and hyperfocus—especially useful when working outside the house with minimal accountability.
Turn small chores into a sprint by timing them to one favorite song.
A 3–4 minute “race” reduces the initiation barrier, adds fun, and often carries you past the procrastination hump into finishing the task.
WORDS WORTH SAVING
5 quotesYou should only ever have three things on your to-do list, no more than three.
— Alex Partridge
People with ADHD don’t need to get up earlier… You need to wake up slower.
— Alex Partridge
Today’s favor is tomorrow’s job.
— Alex Partridge
People sniff out a people pleaser… in the same way [as] manure.
— Alex Partridge
We become a product of the people and the environment that we put ourselves in.
— Alex Partridge
SPEAKERS
Alex Partridge
hostFounder of UniLAD and LADbible; host of the ADHD Chatter Podcast and author (including on rejection sensitivity dysphoria).
High quality AI-generated summary created from speaker-labeled transcript.
