Decoding the Cues of the ADHD Brain

Internal cues are like your brain and body’s notification system—they signal to us what we need in that moment. ADHD creates a lot of internal cues that often get misread, ignored, or misunderstood. Decoding these cues is key to building self-awareness, emotional regulation, and effective coping strategies.

Strategies For Motivation

• Make it Interesting
  • Change how or where you do the task (e.g., stand instead of sit, work at a coffee shop).
  • Turn it into a game: set a timer and beat the clock, use a point system, or randomize task order.
  • Add variety: colored pens, new music
  • Place a boring task between two things you enjoy—before and after—to give it a sense of momentum.
• Give it Meaning: Ask yourself:
  • How does this task relate to your values?
  • How will you or someone else benefit from this task?
  • Why is this important to me?
• Create a Sense of Urgency 
  • Use a countdown timer to simulate a deadline.
  • Use an accountability partner – commit to a deadline and text them when you are done.
• Move Your Body
  • Go for a 10-minute walk
  • Do 20 jumping jacks and 10 wall pushups
• Identify Your Wins
  • Track your progress visually (checklist, habit tracker)
  • Make a Ta Da List – write down everything you accomplish

Strategies for Managing Overwhelm

• Brain dump everything in your head onto paper or a whiteboard—no order, just unload.
• Get clear on what you want to accomplish and what steps you need to take
• Identify the smallest step you can start with.
• Commit to working for a 20-minute block of time
• Check in with your thoughts
  • Is perfectionism or black and white thinking getting in the way? (Believing you need to do it all, now, or perfectly)
  • Are feelings of failure, shame, or fear of letting others down creating a block for you?

Strategies for Keeping Your Tank Full

• Check in with your body– What does it need right now?
  • Sleep or rest
  • Nourishment
  • Movement
• Practice Self-Compassion
  • Some days our executive function abilities will be low, and that is okay. Rest, recharge and try again tomorrow
• Find Support or Delegate
  • Ask someone to help you
  • Ask someone to take it off your plate

Strategies For Harnessing Hyperfocus Wisely

• Check in With Yourself
  • Is this productive hyper-focus?
  • What does my body need?
  • Is this hyper-focused time getting in the way of something else?
  • Will this hyper-focused time impact me later?
• Use Strategies to Monitor and Regulate Hyper-focus
  • Set timers or alarms as “checkpoints” (e.g., every 30–60 min).
  • Tell someone when you’re about to get in the zone. Set a time and ask them to check in on you.
  • Schedule recovery time afterward (hyperfocus can drain energy without you realizing it).
  • Align it with your priorities: Channel it into things that move you toward your goals or values.
  • Use exit rituals—like stretching, music, or physically changing spaces.

Learning to tune into these cues is a powerful way to shift from reacting impulsively to responding intentionally and a key strategy to managing your ADHD more effectively.

Would you like help learning to identify your cues and create sustainable strategies that work for your brain?