CHAPTERS
- 0:00 – 2:26
Why most “ADHD hacks” fail (and what makes these different)
Alex sets the premise: these 17 hacks are crowd-tested across hundreds of ADHD conversations, not generic neurotypical advice. They discuss why common tips (like buying new notebooks) create a dopamine honeymoon but rarely produce follow-through.
- •Hacks are compiled from podcast guests, events, and repeated community patterns
- •Neurotypical productivity advice often doesn’t match ADHD brains
- •“New notebook” dopamine vs. long-term abandonment cycle
- •Goal: practical, low-friction strategies + audience-submitted ideas later
- 2:26 – 4:03
Hack #17: Memory bracelets to externalize priorities (and gamify progress)
Alex explains a system that moves planning to his “best brain” time (evenings) and offloads memory into wearable prompts. Completing tasks becomes visible and reward-driven, with an extra use-case for remembering laundry.
- •Pick 5 high-priority tasks at night when focus is better
- •Write each task on a rubber bracelet; wear them the next morning
- •Remove bracelets as tasks are completed; collect in a bowl
- •Reward yourself when the bowl fills (gamification)
- •Laundry add-on: bracelet on when washer starts to prompt emptying
- 4:03 – 6:20
Hack #16: Body doubling to break procrastination inertia
They unpack why another person’s presence—physical or virtual—can create momentum and accountability. Alex shares how coworking spaces and writing near his partner helped him finish his first book.
- •A second person’s presence can provide energy and urgency
- •Works in-person (friend on sofa) or remotely (Zoom accountability)
- •Helpful for starting tasks like cleaning, emails, writing
- •Coworking spaces replicate the effect without social interaction
- •Reduces isolation-driven distraction and improves initiation
- 6:20 – 7:45
Hack #15: Frozen pre-chopped veg to remove cooking friction
Alex reframes healthy eating as an accessibility problem, not a willpower problem. Frozen, pre-chopped options cut prep steps and prevent food waste from forgotten fresh produce.
- •Fresh produce often goes moldy due to ADHD forgetfulness/time-blindness
- •Frozen chopped veg doesn’t spoil quickly and is always “ready”
- •Reduces prep friction and increases odds of cooking at all
- •Paying slightly more can be cheaper than repeated waste
- •Kids’ pre-portioned packs can be a practical workaround
- 7:45 – 9:57
Hack #14: Bedside toothbrush for low-dopamine hygiene tasks
A controversial but pragmatic approach: make brushing possible without leaving bed. They connect skipped hygiene to memory, hyperfocus, and the low-reward nature of routine self-care.
- •Keep a toothbrush (even disposable) on the bedside table
- •Brushing without toothpaste is framed as “better than nothing”
- •ADHD often deprioritizes low-dopamine, repetitive tasks
- •Hyperfocus can lead to forgetting basics (eat/drink/brush)
- •Reducing effort barriers lowers long-term dental consequences
- 9:57 – 11:19
Hacks #13–12: Wardrobe bins + chargers everywhere to prevent chaos
Alex shares two environmental-design fixes: sorting clothes into three labeled bins to stop “doom piles,” and placing chargers in every high-use location to prevent dead-phone crises.
- •Three clothing bins: dirty / clean / re-wear (not clean-not dirty)
- •Prevents floor piles and reduces unnecessary washing
- •Labeling makes decisions fast and lowers cognitive load
- •Place phone chargers in every spot you commonly sit (kitchen, toilet, etc.)
- •Design your space so the “right choice” is always easiest
- 11:19 – 12:48
Hack #11: “Icebergs” — breaking big tasks into ice cubes (or crushed ice)
They introduce a visual metaphor for overwhelm: big projects are icebergs that must be reduced into small, startable units. Alex also normalizes scaling tasks down further on low-capacity days.
- •Overwhelm comes from viewing tasks as one massive project
- •Break “icebergs” into specific “ice cubes” (e.g., clean sink, hoover corner)
- •On burnout/RSD days, shrink tasks to “crushed ice” (even turning on vacuum)
- •Reduces shame by matching task size to current capacity
- •Improves consistency by prioritizing startability over perfection
- 12:48 – 17:54
Hacks #10–9: The 2-minute rule + the “ideas shelf” to curb impulsivity
Alex offers two mental reframes: commit to just two minutes to unlock momentum, and delay exciting new ideas for a week to filter what’s truly aligned. Together, they target procrastination and impulsive overcommitment.
- •Two-minute commitment lowers the psychological barrier to starting
- •Momentum often carries you past the initial minimum
- •“Ideas shelf”: park new projects/relationships for a week before acting
- •Reduces domain-graveyard burnout and relationship/job churn
- •Protects others from your short-lived enthusiasm becoming their workload
- 17:54 – 19:06
Hack #8: Reusable bags + location-based reminders that trigger at the shop
A recurring ADHD tax—buying more bags because you forgot the old ones—is solved with redundancy and automation. Alex keeps bags in the car and uses a geofenced phone notification to prompt action at the right moment.
- •Keep many reusable bags permanently in the car
- •Use Google Maps/location reminders to beep in the supermarket car park
- •Notification message: “Grab a reusable shopping bag”
- •Targets the exact context where forgetting happens
- •Reduces repeated small expenses and clutter at home
- 19:06 – 21:40
Hack #7 + sponsor: “Can I let you know tomorrow?” (boundaries) and Tiimo ad
They address people-pleasing and RSD-driven overcommitment using a simple delay phrase that creates space to decide. A sponsor segment follows, promoting Tiimo as an ADHD-friendly planning tool.
- •Default “yes” is often driven by RSD, perfectionism, and fear of rejection
- •Phrase creates a buffer: ask → pause → thoughtful response
- •Makes it easier to say no later without fight-or-flight pressure
- •Sponsor: Tiimo positioned as neurodivergent-designed planning support
- •Mentions AI voice transcription and web-only discount code
- 21:40 – 26:26
Hacks #6–4: Put it away, cancel trials immediately, and always look back
These three hacks target common ADHD “leaks”: clutter accumulation, forgotten subscriptions, and losing valuables in public spaces. They add humor and real examples (like nearly leaving a wallet at the cinema) to show how small rules prevent big costs.
- •Mantra: “Don’t put it down, put it away” to prevent clutter spirals
- •Cancel free trials immediately after signing up (still keep trial period)
- •Subscription cancellations are intentionally friction-filled (often require calls)
- •Always look back when leaving seats (planes, trains, restaurants)
- •Prevents costly losses like laptops/wallets left behind
- 26:26 – 36:19
Top 3 hacks: Two things at once, beat-the-timer tasks, and self-awareness (the “must”)
The finale escalates from tactical productivity tricks to a deeper personal-growth tool. Alex argues self-awareness—not attention—is the core ADHD leverage point, because unmasking helps you choose aligned commitments you can sustain.
- •#3: Use motivation windows to do “2 things at once” (clean while cooking)
- •#2: Turn chores into challenges: under 1 minute or before a song ends
- •#1: Self-awareness as the foundation—ADHD as “abundance of attention” for true interests
- •Masking reduces identity clarity; knee-jerk reactions reveal genuine pulls
- •Self-reflection questions (happy/sad/easy/hard) + long-term compounding confidence
- 36:19 – 45:54
Audience-submitted hacks: momentum rules, waiting-mode fixes, and extreme motivation tricks
Alex reads community hacks ranging from simple (don’t sit down, schedule appointments early) to quirky (keys in the fridge, pretend you’re on camera). The segment highlights how ADHD solutions often rely on urgency, accountability, and environmental cues.
- •“Do not sit down” to avoid getting trapped in comfort/doomscrolling
- •Book appointments early to reduce “waiting mode” paralysis
- •“Box theory” cleaning: items that don’t belong go in a box to stay on task
- •Shoes/jeans as activation cues; discomfort as a motivator to finish
- •Urgency/accountability tactics: invite guests, hide money, keys-in-fridge reminders, Truman-Show mindset
