5 Easy Daily Reset Habits for the ADHD Brain

Living with ADHD can be challenging, especially when it comes to staying productive and focused. But with a few simple, daily reset habits, you can boost your brain power and set yourself up for a successful day!

Here are my top five easy-to-incorporate habits to help you thrive.

1. Move Your Body Before Brain-Heavy Tasks

One of the common challenges for people with ADHD is weakened executive function. While working with a coach can help build these skills, there’s something you can do right now—move your body! Physical activity releases excess energy and primes your brain for action.

Quick Ideas to Get Moving:

Take a brisk walk or jump up and down.
Use a rebounder or climb stairs.
Step outside and breathe in the fresh air, rain or shine.
Try 2-minute breathing exercises from an app like Breathe.

Movement helps clear mental fog and keeps restlessness in check, making it easier to focus. One of my clients swears by her under-desk treadmill!

2. Clear the Decks!

As one of my mentor coaches used to say, "Clear the decks!" This means removing anything that could distract or drain you. Giving your brain a clean space to work helps tremendously with productivity.

Here’s How to Clear Your Decks:

Look around your workspace. What could be distracting you?
Set a 20-minute timer and remove clutter.
Tidy your desk, take out the trash, and tackle quick tasks in under 10 minutes.
Eliminate anything that feels like "visual clutter" or energy-draining.
Keep a bottle of water handy and make a focused to-do list of 1-3 tasks for the next couple of hours.

A cluttered space can clutter your mind. Clearing it creates room for productivity and focus.

3. Use a Timer

Timers are game-changers for staying on task. I personally love the "timed timer" or cube timer because they add novelty and make staying focused fun. The key is to use a stand-alone timer that’s always visible and makes a clear sound when time is up.

Why Timers Work for ADHD:

They anchor us in focus until the timer goes off, even when our brain says, "Enough!"
Set short bursts for tedious tasks or longer periods for when you're in hyperfocus.
They build a sense of time and help you understand how long tasks actually take.

Using a timer teaches you to work with yourself, helping you stay on track without judgment.

4. Keep a Dump Pad Handy

Ever get hit by a random thought while working? Keep a "dump pad" nearby to quickly jot down anything unrelated to your current task. I recommend this to all my clients, and they love how simple and powerful this tool is.

Why It Works:

Our ADHD brains are wired to be active and creative, but not always at the right time!
Instead of stopping the flow of creativity, a dump pad helps you regulate it. You can revisit those thoughts later.
ADHD is all about regulation—thoughts, emotions, actions, and behavior. Dump pads help manage those mental distractions without stifling creativity.

5. Reprioritize Every Few Hours

Life with ADHD requires flexibility, and that means knowing when to shift gears. This is where the executive function skill called "cognitive flexibility" comes into play. Though it can be weaker in people with ADHD, it can be developed.

How to Reprioritize Effectively:

Pause every few hours to check in with your priorities.
Allow yourself the flexibility to pivot and change directions as needed.
Reprioritizing helps keep frustration at bay and minimizes emotional dysregulation when plans change.

Building in these small moments of reflection keeps your mindset flexible and helps you stay productive, even when things don’t go as planned.

Wrap-Up: Reset and Reclaim Your Day!

These five simple reset habits are designed to help you stay focused, flexible, and productive throughout your day. Whether moving your body, clearing distractions, or using a dump pad, these tools can make a huge difference in your routine.

Need more guidance? Let’s chat! I’m here to support you on this journey to becoming the best version of yourself.

All the best always,

Diagnosed with ADHD at 50, I truly understand the challenges you face—I’ve been there, too. As the founder of New Jersey Coaching Services, I combine my Nursing and Family Mental Health expertise with my personal journey to help adults with ADHD turn their challenges into strengths. Ready to transform your life? Schedule a call today.