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Tools I use when my brain is overloaded (ADHD + autism friendly)
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items Tools I use when my brain is overloaded (ADHD + autism friendly)
A list of things that I use daily that support my sensory needs and help me tp rwgulate and focus
Sections
3
When I keep forgetting everything
Fidgets and regulation tools
Executive dysfunction - when I'm finding even small tasks overwhelming
When I keep forgetting everything
A collection of tools, products, and resources that help support ADHD and autism traits, including sensory needs, focus, and daily life challenges.
“What matters today?”
“Top 3 only.”
“Eat. Water. One task.”
“Start here ↓”
Whiteboard - Amazon.com
Not an affiliate link but this app is a genuine lifesaver!!!
Finch - Your New Self-Care Best Friend
If I think of it, I write it down immediately — not “later"
“Out of sight = out of mind” is real for me, so I keep things visible.
Post It Notes - Amazon.com
Helps with time blindness!
So easy to get hyperfocused and forget to eat, drink, bodily functions ect
Visual Timer - Amazon.com
Perfect for students or work meetings/lectures.
Records and takes notes then give you pointers! So easy to record and go back to so you don't miss anything
Plaud.ai - The World's No.1 AI Note-taking Brand
Perfect for writing everything on your whiteboard where it can be seen and not forgotten
Dry Erase Markers - Amazon.com
Fidgets and regulation tools
A collection of fidget tools that help with focus, grounding, and managing sensory or nervous energy in a healthy way.
Needoh Nice Cube
Great for regulation!
Firm squish and slow rise
Schylling NeeDoh Nice Ice Baby - Squish
Loop Engage Earplugs
I recently recieved a pair and they're great!
They help block out backgeound noise so that you can still have conversations, just be more focused.
Loop Engage 2: Comfortable Conversations - Loop Earplugs
Fluffy Weighted Blanket Great for reducing anxiety, supporting sleep, and helping with sensory overload or overwhelm. Especially useful for winding down or grounding during stressful moments.
Fluffy Weighted Blanket - Amazon.com
• Great for keeping my hands busy so my brain can focus
• The clicking gives my body something predictable and satisfying
Useful during calls, studying, or waiting
• Small, portable, and easy to use anywhere
Keyboard Clicker - Amazon.com
Pop its are just one of my favourite fidgets!
They really help me to regulate and have different sizes so can easily be transported.
For me i'm obsessed with the sound. Makes my brain so happy!
Pop It - Amazon.com
Super soft and squishy compared to most firmer options
Super stretchy too
Small so easy to bring with you out and about
Super satisfying
Speks Gump Loop Ultra Soft Squishy Fidget
Comfort item!
Who doesn't love a teddy
Dorit Duckling - Official Jellycat
My personal fave comfort
Comes everywhere with me
Hugg McSnugg - Official Jellycat
I personally don't use these but i know thwy can help massively for a lot of neurodivergent folks!
Buy earmuffs? | Alpine Hearing Protection
Blankets are always perfect for sensory needs
Extra Plush & Fluffy blankets - Minky Couture
Loads of really great fidgets and sensory toys on etsy which can help with overwhelm and focus! Theyre also really affordable
Fidget Toys - Etsy
Executive dysfunction - when I'm finding even small tasks overwhelming
Can't seem to do even small tasks? This section is things that help me when even getting out of bed seems impossible!
Tools that help me breakdown tasks into smaller sections
Make things less overwhelming
Keep my brain stimulated
Trouble starting even small tasks?
5 minute rule!
Start the timer and begin your task.
Break it into small steps.
E.g in these 5 mins I need to step into the bathroom and grab my towel (shower)
You only need to do a maximum of 5 minutes. Usually wha...
Five Minute Sand Timer - Amazon.com
Helps reduce sensory overload by cutting out background noise
Makes loud and chaotic environments more manageable
Can help me focus by creating a calmer "sound bubble"
Noise-Canceling Headphones - Amazon.com
Makes getting up and being productuve SO much easier!
Can set it as a sunrise so it rises and helps you wake up more naturally
Wake-Up Light Alarm Clocks for Better Sleep + Waking - Lumie
Your reminder to drink water!!
Make sure it's somewhere in reach and where you can see it at all times.
Without realising you'll be drinking so much more water. This will help millions with focusing if you are properly hydrated
Bottle Bottle - Amazon.com
Sleep! I know its so hard with adhd but this calming spray can really help you get to sleep quicker and calmer. Relaxing effect.
So much easier to be peoductive on good sleep
Calming Pillow Spray - Amazon.com
Perfect to help focus
Calming effect
Can also help with going to sleep
White Noise Machine - Amazon.com
Amazing for focus and calming
Shop Under Desk Foot Rests - Staples.com