How I Hacked My ADHD to Build Systems That *Actually* Work

I have ADHD. 

The “dream big, plan aggressively, get overwhelmed, repeat” flavor. I used to get stuck in an exhausting loop where I’d create beautiful systems with color-coded labels, Trello Boards, and notebooks full of exhaustive plans and to-do lists… and then completely ignore them two days later after I failed to follow through with one thing. 

The problem wasn't my ambition, it was that my systems didn't work with my brain. They were designed for a person I thought I should be, not who I actually am. The dopamine I got from planning was so strong that it satisfied the goal temporarily: I felt accomplished before I’d even begun. 

Eventually, I realized that I didn't need more motivation, I needed better systems. Systems that didn’t rely on willpower, the promise of being disciplined, or supplied such a dopamine hit I stopped there. Let’s be honest, a lot of people with ADHD are high achievers in their fields. This issue isn’t ability, it's strategy. When you build systems that work with your brain (instead of trying to out-discipline it), ADHD stops feeling like a hurdle and starts functioning more like a superpower; it helps you move differently, and sometimes, faster. 

I’ve read dozens of ADHD productivity articles over the years, and most of them felt like they were written for people without ADHD. So I stopped trying to follow advice that didn't work for me, and started building systems that did.

Here’s a list of practical, sustainable strategies that have actually helped me show up consistently and build habits I can stick to. Not perfectly, but reliably.

1. Make Every Day as Similar as Possible

I used to romanticize the idea of flexible mornings and spontaneous productivity until I realized that every open-ended day left me mentally exhausted and doom scrolling on Instagram before I even started. 

Now, I get up at the same time every day and I do my morning routine in the exact same order. I make my environment predictable, because it reduces the mental noise that used to derail my focus. 

This kind of structure isn’t boring (I had to remind myself of this many times), it's freeing. I’m not wasting brainpower deciding when to workout, when to eat, or what time I’m going to start my day. That consistently lowers the activation energy it takes to start, and I've found I’m more likely to follow through on my priorities.

2. The Reward Comes After the Task… Not Before

This one took a while to learn. I used to give myself a coffee or scroll break to “get ready” for a task. But the reward ended up replacing the task and the dopamine trap put me in task paralysis. Instead of feeling refreshed, I felt guilty and stuck, which led to procrastinating getting started. 

Now, I don’t get the coffee, the scroll time, or the snack until I’ve finished what I set out to do. No exceptions. Even small wins count and they get paired with small rewards. 

It’s a shift from “I deserve this because I’m thinking about being productive” to “I earned this because I followed through.” And for me, that connection has been powerful. 

3. Limit Planning: If It Doesn’t Fit on a Sticky Note, It’s Too Much

My brain LOVES to plan. The planning feels like productivity and honestly, it gives me such a dopamine rush that I often get stuck there. Creating a perfect system used to be my favorite form of procrastination. 

I’m working on using the Sticky Note Rule: If my list or plan doesn’t fit on a sticky note, it’s too much. This rule keeps things simple and forces me to focus on what I’m actually going to do today. Not the 30-day plan, not the ideal timeline, just the next clear action. It helps me start, which is half the battle. 

4. Body Double for Tasks You Dread

There are certain tasks I will avoid at all costs unless someone else is in the room: Cleaning, folding clothes, making appointments, doing the dishes, etc. They feel endless and unmotivating when I try to do them alone. 

Body doubling is when you work alongside someone else. If I have a pile of laundry that needs to be folded and put away, I’ll ask my roommate to come sit in the room with me while I work. Sometimes she helps me (when she’s feeling generous) but most of the time we watch a show or just talk to help pass the time. I don’t need her to do the task with me, I just need someone nearby. It brings structure, accountability, and (maybe most importantly) it makes the whole thing feel like less work. 

5. Turn Emotional Intensity Into Momentum

One of the things no one warned me about with ADHD is how deeply I can feel things. Motivation, overwhelm, joy, love. It’s all turned up to 100. For a long time, I saw this emotional dysregulation as a liability. But once I learned to work with it, it became one of my biggest assets. 

I’ve started intentionally steering that intensity toward the things I want to do. During grad school, when I was feeling exhausted or unmotivated, I’d rewatch Legally Blonde and suddenly find myself ready to conquer my homework like Elle Woods walking into Harvard. That emotional boost? Instant fuel. 

Later, when I was struggling to build a consistent habit of working out and being active, I listened to Atomic Habits on audiobook at the gym, not just for information, but to tap into a mindset that made me feel focused, empowered, and ready to follow through. It worked better than any “just set a reminder” trick ever did.

Now, I lean into media, music, and stories that tap into the emotional state I want to embody. I let my environment shape my energy, and I use emotional momentum to get started.

6. Use AI to Simplify Decisions and Build a Skill Set

For someone with ADHD, decision fatigue is very real. Choosing what to prioritize, how to phrase an email, or even what to eat for lunch, it all adds up and can stop progress before it even starts. That’s why integrating AI into my routine has been a game changer. 

I started using AI as a way to offload small, repetitive decisions: coming up with healthy meals, organizing my thoughts on a project, or drafting outlines for emails I was avoiding. It lightens the mental load so I can focus on doing the work instead of just circling around it.

But the unintentional benefit was this: the more I used AI tools to manage my ADHD, the more fluent I became with them. I wasn't just solving a short-term problem, I was building a long-term skill set. Now, I have working proficiency in tools that are shaping the future of work. What started as a productivity hack turned into an investment in my own career development. 

AI is the new frontier and if you’re navigating ADHD, you’re probably more adaptable and systems-minded than you think. Learning how to use AI intentionally is not just helpful. It’s strategic. 

If this resonates with you and you’re curious about how AI can support your brain and your goals, I’ve developed a hands-on training designed specifically for people with ADHD. We’ll walk through real-life examples, tools, and personalized strategies to help you use AI to reduce overwhelm, create structure, and actually follow through. 

If you’re interested in working with me, reach out to me at julie@riverbendcounselingwi.com. I’d love to help you hack your ADHD with tools that meet you where you are and level up your career while you’re at it. 

For me, learning to live with my ADHD, not against it, has meant leaning into what actually helps me follow through: structure with breathing room, habits that feel meaningful, and a whole lot of self-awareness (plus the occasional Legally Blonde rewatch). 

These strategies didn’t come from one moment of clarity or a perfectly designed system. They came from trial and error, small wins, and noticing what worked just enough to try again the next day. That’s the sweet spot. 

I still have days where my brain wants to chase every shiny idea or reorganize my entire life instead of doing the one thing I planned. But now, I’ve got a few tools that support me, routines that guide me, and a mindset that leaves room for both ambition and grace. 

Here’s the truth: 100% consistency is not the goal. It’s not even realistic. You’re going to drop the ball sometimes. I still do. But the goal is never perfection, it's sustainability. It’s knowing how to reset without spiraling. It’s showing up the next day, even if the last one didn't go as planned. Progress with ADHD rarely looks linear, but it does move forward. 

And if all else fails? There’s always the sticky note. 

Resources

If you’re ready to take the next step in working with your brain (instead of against it), here are a few resources I personally recommend and offer: 

Coaching and Support

• Executive Function Coaching at River Bend Counseling Center - Support for students and adults looking to improve organization, focus, and follow-through.

• ADHD AI Training - Hands-on workshop designed to help you leverage AI tools to reduce decision fatigue, simplify your day-to-day life all while advancing your career. 

Recommended Reading (or audiobook)

• Atomic Habits by James Clear -  Practical, actionable strategies for building habits that stick. 

• Dopamine Nation by Dr. Anna Lembke -  A fascinating look into how our brains chase rewards and how to find balance in a world full of distractions.

• A Walk in the Wood by Dr. Joseph Parent and Nancy Parent -  A Calming and mindful perspective on decision-making, inspired by the wisdom of Winnie the Pooh.