My Top 5 Favorite ADHD Strategies — and our FREE ADHD Toolbox 🧠 🧰 Notion Template!

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My Notes

Okay, here is a concise markdown outline of the YouTube video transcript you provided:

Okay, here is a detailed markdown outline of the “How To ADHD” video transcript, organized hierarchically and including timestamps for major points:

My Top 5 Favorite ADHD Strategies: Creating an ADHD Toolbox

• Introduction (0:00)
  • The problem: Forgetting helpful strategies when you need them. (0:01-0:04)
  • The solution: Creating a central place to store and easily access strategies. (0:05-0:25)
  • Notion Template: A free template created to help you create your own ADHD toolbox. (0:26-0:46)

1. Body Doubling (0:53)

• One of the best and (usually) free ADHD tools. (0:57-1:02)
  • Virtual Office: A virtual office space with a body doubling table is a great place to find a partner (1:05-1:25)
• Explanation of Body Doubling (Clip) (1:31)
  • Definition: A productivity strategy where another person (or even pet) is present while you work. (1:34-1:44)
  • Accountability: Provides a gentle form of accountability and reduces distractions. (1:44-1:51)
  • Passive Role: Body doubles are not there to make you stay on task. (1:51-1:57)
  • How to Body Double (1:59-2:12)
    • In person: Quietly working on your tasks in the same room. (2:00-2:12)
    • Virtual: Video call or Discord server. (2:14-2:18)
  • Important Note: Make sure everyone knows what is expected from a body doubling session (2:18-2:29)
    • A body double isn’t there to help you with the task. (2:26-2:27)
    • A body double shouldn’t distract you from the task. (2:27-2:29)

2. Monotasking (2:31)

• multitasking is often seen as a positive, but… (2:32-2:37)
• While certain “brainless” tasks can be done simultaneously… (2:40-2:52)
• People with ADHD are more likely to multitask, but not better at it. (2:53-2:56)
• Switching between tasks is difficult, making monotasking more effective. (2:57-3:01)
• Explanation of Monotasking (Clip) (3:13)
  • Brains can’t focus on multiple things at once (when focus is required). (3:13-3:25)
  • Rapid switching leads to reduced performance, more errors, and poorer decisions. (3:25-3:29)
  • Monotasking leads to more efficiency and effectiveness. (3:31-3:37)
• How to Monotask (3:37)
  • If you think of something else to do, write it down and return to your original task. (3:37-3:43)
  • Block out time in your schedule for specific tasks and stick to that task during that time. (3:43-3:46)
  • Batch similar tasks together (e.g., check email only twice a day). (3:46-3:52)
  • Organize days/weeks by themes (e.g., laundry on Sundays). (3:52-3:57)
  • Dual task only when monotasking feels too restrictive (choose two tasks and switch between them). (4:02-4:12)
• Monotasking Challenges: ADHD brains naturally want to multitask. (4:14-4:21)
• Pomodoro Technique (4:23)
  • Subset of monotasking; use as needed. (4:26-4:29)
  • Set a timer, decide what to do during that time, and only do that. (4:30-4:36)
  • Write down any other thoughts on a “parking lot.” (4:37-4:39)
  • When the timer ends, check the parking lot. (4:39-4:52)
  • Protect the Pomodoro! Don’t break it for anything (unless truly urgent). (5:01-5:18)

3. Fill in the Planks (Motivation Bridge) (5:18)

• Motivation Bridge: A metaphor for bridging the gap between wanting to do something and actually doing it. (5:21-5:30)
• Explanation of Motivation Bridge (Clip) (5:33)
  • Big “Chasm” exists between Intention and Action (5:36-5:44)
  • ADHD brains struggle with lengthy, repetitive, or boring tasks. (5:44-5:48)
  • Certain things provide “motivational planks”: urgency, novelty, and personal interest. (5:48-5:59)
  • Infuse the bridge with motivational planks. (5:59-6:02)
• How to Add Planks (6:02)
  • Make it Urgent: (6:06)
    • Artificial deadlines are hit-or-miss. (6:06-6:09)
    • Accountability can help make it real (e.g., draft deadlines for papers). (6:13-6:20)
  • Make it New: (6:20)
    • Do things in new environments or new ways (e.g., homework in a hammock). (6:20-6:26)
  • Make it Personally Interesting: (6:27)
    • Even if you can’t choose the task, do it in a way you find engaging. (6:30-6:34)
• Apply to Your Own Tasks: Ask yourself what planks are missing. (6:43-6:56)
  • Urgency? Challenge? Easier task?
• Lower the Bar (6:56) * perfectionism can be a barrier. (6:58-7:02) * Simple Trick: “Do it badly!” (7:06-7:57) * Just get something done. (7:55-8:01)

4. Exercise (8:04)

• Important for both body and brain, especially ADHD brains. (8:07-8:29)
• Explanation of the Benefits of Exercise (Clip) (8:31)
  • Neurotransmitter Party: Exercise releases endorphins (happy chemicals). (8:37-9:01)
  • Dopamine and Norepinephrine Boost: Same neurotransmitters targeted by stimulant medications. (9:02-9:14)
  • Immediate Benefits: Happier, more productive, better sleep, less stressed. (9:14-9:23)
  • Long-Term Benefits: Increased BDNF (brain-derived neurotrophic factor) production. (9:23-9:30)
    • BDNF acts as fertilizer for the brain, promoting neurogenesis (new brain cells). (9:30-9:44)
• Supplement Medication: Exercise produces similar brain chemicals to stimulant medication. (9:47-10:01)
• Personal Benefits: Improved mood, focus, anxiety, and prevents depression. (10:01-10:26)
• Invest in Tools: Invest in tools that help you exercise or make it fun. (10:11-10:18)
• Not really for your body, but mostly for your brain. (10:26-10:30)

5. Put Things at the Point of Performance (10:30)

• Important due to ADHD-related distractibility and working memory challenges. (10:39-10:45)
• If you have to hunt down items, it’s less likely you’ll follow through. (10:45-10:50)
• Example: Making Coffee (Clip) (10:53)
  • Have everything you need for a task within arm’s reach. (10:53-11:22)
  • Reduces task initiation and distractions. (11:22-11:47)
• Explanation of Point of Performance (Clip) (11:55)
  • Waiting Tables Analogy: Everything needs to be readily available for efficiency during the “dinner rush.” (11:59-12:28)
  • ADHD is often like that “dinner rush” - lots to do, all at once. (12:29-12:38)
  • The less you have to run across the house, the better. (12:49-12:54)
  • Where’s the dog crate? Where’s the dog treats? They’re all right there, point of performance. (12:56-13:02)
• Expanded Concept: Digital point of performance, too! (13:02-13:10)
• Benefits: Prevents wandering off/getting distracted, easier to find things, easier to put things back. (13:12-13:26)

Notion Template: ADHD Toolbox (13:26)

• Template currently pinned to bookmark bar for easy access. (13:28-13:32)
• Includes the 5 tools discussed in the video and more. (13:32-13:36)
• Personal ADHD Toolbox: A place to keep track of strategies that do or don’t work for you. (13:43-13:46)
• Notion as a Platform (13:46)
  • Highly customizable platform to build templates. (13:46-13:52)
  • Easy to create exactly what you want. (13:59-14:14)
• Template Categories (14:17)
  • My Toolbox: Strategies that do work. (14:19-14:21)
    • Can search by tool type, area of life, or what it helps with. (15:36-15:51)
  • Tools I Want to Try: Strategies you’d like to try in the future. (14:21-14:23)
    • Example: Parenting classes. (15:53-16:12)
  • Tools I’m Currently Testing: Strategies you’re currently experimenting with. (14:21-14:23)
    • Example: Babbel (language learning). (16:13-16:15)
  • Tools That Might Work If: Strategies that could be a good fit but aren’t currently functional. (14:23-14:25)
    • Include what you’d need to make them work. (16:17-16:22)
    • Example: Reward system for life admin tasks. (16:38-17:06)
    • Questions to answer: What barriers did you run into? What support would you need? (17:09-17:18)
  • Tools That Aren’t For Me: Strategies that aren’t worth the cost/effort. (14:23-14:25)
    • Example: “Eat the Frog” (doing the hardest task first). (17:37-17:57)
    • For many with ADHD, starting with a win is more effective. (17:57-18:08)
• Customization: Customize the template to fit your needs! Add your own tools and automations. (18:09-18:24)
• Cost: The base template is free. (18:24-18:26)

Conclusion (18:26)

• Thanks to supporters and Brain Advocates. (18:26-18:35)
• Share your favorite tools in the comments! (18:36-18:44)

Transcript

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