ADHD Chatter Podcast12 Unhinged ADHD Hacks That ACTUALLY Work (don't judge til you try)
CHAPTERS
- 2:10 – 4:17
Hack #12: “Pinch your thoughts” (micro-training your attention)
They describe a focus exercise: hold an object in front of you and intensely notice its details. The goal is to squeeze out competing distractions and strengthen attention like a “mental bicep curl.”
- 4:17 – 7:26
Hack #11: Start with “No” (protecting time, energy, and commitments)
Alex argues ADHD people often default to “yes” due to stimulation-seeking and fear of letting others down, leading to double-booking and shame spirals. The solution is making “no” the default, with the option to upgrade to “yes” later.
- 7:26 – 10:34
Hack #10: The dopamine menu (healthier choices than doomscrolling)
They introduce a “dopamine menu” as a visible list of activities that reliably produce joy and motivation. It’s organized like a restaurant menu—starters, mains, sides, desserts—to help choose healthy stimulation intentionally rather than defaulting to low-value dopamine.
- 10:34 – 13:06
Hack #9: Leave your laptop charger at home (manufacture a deadline)
For tasks like writing, Alex uses a café setting plus limited battery life to create urgency. The artificial deadline boosts adrenaline and focus, constraining time so work gets done before power runs out.
- 13:06 – 14:23
Hack #8: The task-finisher song (beat the clock with a favorite track)
They recommend pairing small dreaded chores with one song and racing to finish before it ends. The music plus timer-like constraint gamifies starting and helps push through the initial procrastination hump.
- 14:23 – 16:40
Hack #7: “To-do list” vs. backlog (three-item rule to prevent overwhelm)
They separate the idea of a dumping ground (backlog) from a true action list (to-do). The to-do list must contain no more than three items to keep it visually manageable and reduce paralysis.
- 16:40 – 21:24
Hack #6: Slower mornings, not earlier mornings (dopamine runway)
Alex critiques the “wake up at 5am” productivity narrative as especially unhelpful for ADHD brains that start dopamine-depleted. Instead, he advocates slow, small, sequential tasks that gently stack dopamine and momentum.
- 21:24 – 23:54
Hack #5: “Just one dish” (the smallest possible start)
To beat task dread, Alex recommends reducing the commitment to a single micro-action—like taking one plate out of the dishwasher—without requiring completion. Starting often triggers all-or-nothing momentum, making the rest feel easier.
- 23:54 – 25:32
Hack #4: Scary hour (contain the dread, don’t marathon it)
They propose dedicating one hour a day to boring, anxiety-inducing admin tasks. When the hour ends, you stop—unfinished work rolls over—reducing avoidance by making scary tasks bounded and predictable.
- 25:32 – 30:43
Hack #3: RSD bracelet (portable reminders of your strengths)
Addressing rejection sensitivity dysphoria (RSD), Alex suggests carrying a physical reminder of your positive qualities for moments you feel triggered and catastrophize social cues. A bracelet with symbolic charms can discreetly cue self-worth and reduce emotional spirals.
- 30:43 – 31:39
Hack #2: Blink for one minute (a sleep-onset nervous system trick)
The most “bizarre” hack is rapid blinking for one minute to help initiate sleep. They cite emerging research/claims that tiring the eye muscles signals readiness for sleep and can help restless ADHD sleepers shift into sleep mode.
- 31:39
Hack #1: Check your tribe (environment shapes self-belief and outcomes)
The final “hack” is broader life advice: periodically audit who you spend time with to ensure they build you up rather than drain you. Because self-belief predicts outcomes, your inner circle’s messaging can either reinforce growth or keep you stuck masking and doubting yourself.
Why these “unhinged” ADHD hacks exist (and why they’re practical)
Alex frames the episode as a curated set of strategies he developed consciously and subconsciously before his diagnosis while building large media brands. The promise: simple, free, try-today experiments that help bypass procrastination, disorganization, and low motivation.
Sponsor break: Tiimo planning app (ND-designed scheduling support)
A short ad spot promotes Tiimo as a neurodivergent-friendly planning app with flexible routines and an AI planning assistant. The pitch emphasizes reduced lateness, easier organization, and a discount via a web-only code.
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