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My ADHD Toolkit
47
items Tech, tools and life hacks that help me manage day to day life with ADHD.
Sections
8
Practical
Technology & Digital
Clothing
Fidgets
Regulation
Headaches
Practical
I clip this onto my keys and it's saved me more mornings than I can count. If you're someone who puts things down and immediately forgets where, this is non-negotiable. I can ring it from my phone or retrace my steps on the app. One less thing for my...
Tile Tracker Bluetooth for Keys, Wallets, Phones
For when I need to focus on a track, or just want to be more aware of time as it passes
Digital Gravity Sensor Timer
I clip my keys to my bag with this so they're always in the same place. Sounds simple, but having a fixed spot for things is half the battle with ADHD. The locking mechanism means they don't fall off, and it's sturdy enough that I trust it daily.
BEEWAY Locking Aluminum Carabiner Keychain
This is more of a sensory thing for me. It's nice to fidget with when I'm anxious or understimulated, and it doubles as a keyring so I always have it on me. Looks good too, which is a bonus.
Braided Woven Keychain
Topologie Braided Keychain Tp Wst Bkc Blk 00
Technology & Digital
A physical screen time blocker that stops mindless scrolling in its tracks. You tap your phone on it and it locks your chosen apps. Something about the physical action makes it so much harder to override than a software blocker. Absolute must for any...
Brick Screen Time Blocker
Forgetting to charge things is typical ADHD. I keep an Anker power bank in my bag at all times so a dead phone is never the thing that derails my day. Compact, reliable, charges fast. One of those boring buys that quietly makes everything easier.
Power Banks - Anker UK
For meetings, appointments, or any conversation where I know my brain is going to wander. It records and transcribes everything so I can actually be present instead of stressing about remembering every detail. Feels like a cheat code for ADHD
Plaud.ai - The World's No.1 AI Note-taking Brand
My entire life runs through Notion at this point. It's where I plan content, track habits, store ideas and manage my business. The flexibility is what makes it work for ADHD. You can build it exactly how your brain works instead of forcing yourself i...
Notion: The AI workspace that works for you.
Clothing
I'd size up for extra comfort. This lightly weighted hoody has stress balls built into the cuffs for on-the-go regulation, which is such a clever detail. It feels like a hug without being too heavy. Designed specifically with neurodivergent people in...
Cloud Nine Weighted Hoody
There's a clip inside the front pocket so you can attach your keys, fidgets, or anything you tend to lose (even in pockets). Another hoody I now could not live without. As with most things I wear, I size up for extra comfort.
Club Neuro Stim Hoody
I swear by the workout tank, whether I'm teaching Pilates, taking a class, or just want to reach for something I know won't overstimulate me. The fabric is soft, the fit is consistent, and I own multiples in different colours. Sensory-safe basics don...
Underdays
These bra tops have a fitted bra built in, so no separate bra needed. One less sensory issue to deal with. The fabric is soft, the fit is reliable, and I own them in multiple colours. Uniqlo basics are an ADHD wardrobe essential for me.
UNIQLO Bra Top
The comfiest cap I've worn. When everything feels too loud or too bright, putting a cap on creates a little buffer between me and the world. The soft cotton doesn't irritate my forehead and it blocks out overhead lighting. Sensory tool disguised as a...
Ralph Lauren Cotton Baseball Cap
I love a drawstring waist and baggy fit, these make me feel comfortable and put together when out
Womens Easy Trousers (drawstring waist)
Fidgets
The pendant splits into two magnets you can pull apart and snap back together. It's so satisfying and completely silent, so you can fidget in meetings without anyone noticing. Looks like a regular gold necklace. And great for accessibility as easy to...
Cloud Magnet Fidget Necklace
This one has a smooth indent you rub with your thumb. It's the most subtle fidget on this list. When I'm feeling overstimulated or anxious, the repetitive motion is really grounding. I wear this one the most.
Worry Stone Fidget Necklace
The inner ring spins freely, so you can twist it between your fingers while you're wearing it. It's beautiful as a piece of jewellery on its own, which is the whole point. Fidgeting shouldn't have to look clinical.
Gold Rotating Moon Necklace
Four small beads that slide along the chain. It's a quieter, more minimal option if the spinning pendants feel like too much. Good for gentle, repetitive movement when you need to stay focused
Gold 4-Bead Fidget Necklace
Similar to the moon necklace but with a slightly different weight and feel. The spinning mechanism is smooth and the star detailing is gorgeous. I like having a few options so I can match the fidget to the outfit.
Gold Day & Night Spinning Necklace
I love everything Fidge create. I have the Bidge (the original), and I'm patiently waiting for more colours, sizes and styles. I also have a couple of the earrings, necklaces and the Button Rock. Every single item has surprised me with how much I rea...
Fidge
FunkyFidgetsShop
Stimz
Regulation
Signals to your body when it's time to wake up or wind down, which is so helpful when your internal clock is all over the place. A game changer for energy and mood regulation. I use this religiously in my Pilates studio
Lumie® Halo SAD & Energy Light Therapy Lamp 10000 Lux
Regenerate Yourself Torus Ring Set
Wonderball
When I want more control over noise levels - these are what I reach for. I don't wear them for long, often 10 minutes is enough to stop me slipping into dysregulation.
Loop Earplugs
Adaptogenic coffee that supports focus and calm without the jittery crash. I love the selection box to try the different blends. A small ritual that helps me start my day with more intention and less chaos. Tastes great too.
Adaptogenic Coffee Selection Box by London Nootropics
When I want to block the world out entirely, this is what I reach for
AirPods Max 2 - Apple
Good for feeling lightly present, decent noise cancellation and sound but also helpful for work
Apple AirPods Pro 2nd Gen Wireless Earbuds
A meditation and breathwork app I actually use. The sessions are short enough for an ADHD brain and the breathwork exercises are brilliant for when I need to regulate quickly. Calming without being boring.
Open App - Guided Meditation & Breathwork
A headset that uses gentle brain stimulation (tDCS) to help with low mood and depression, all from home. I use it as part of my regulation routine and it pairs with a therapy app. Clinically tested and a really interesting non-medication approach to ...
Flow Neuroscience: Medication-Free Depression Treatment at Home
Headaches
Overstimulation headaches are real and they hit hard. I keep one of these in my bag for the days when everything gets too loud, too bright, or too much. You roll it across your forehead and it takes the edge off within minutes. Small, no water needed...
4Head Headache Treatment Stick 3.6.g (4 Pack)
Offers relief from headaches, bright lighting and sensory overstimulation
Aura Clarity Solace FL-41 Glasses – Matte Black Frame
Headache stick for stress relief / migraine relief
New Miuz Magnesium Headache Roller
Productivity
Gorgeous planners to keep on your desk, with no fear of falling behind because they're undated. I love that you can start any time and there's no guilt about skipped pages. The paper quality is lovely and they're structured just enough to keep you on...
DeeplumeCom - Analogue Productivity
I love the thin undated journals for to-do lists on the go. They fit in any bag and the layout is simple enough that I actually use them instead of losing them in a drawer. The approach is realistic and doesn't assume you have perfect executive funct...
The Productivity Method by Grace Beverley
Wishlist
Things I haven't tried yet but have researched to death (as you do). If you've used any of these, I'd love to know what you think.
I struggle with sleep and mornings more than most people realise. This sunrise alarm is supposed to wake you up gradually with light instead of a jarring alarm, which sounds like a game changer for ADHD brains that don't transition well. Top of my li...
Hatch Restore 3 - Smart Sound Machine Alarm Clock
I want this for brain dumps. Writing things down helps me process, but notebooks pile up and I lose them. A digital notebook with no notifications or distractions sounds like exactly what I need. Still saving up for this one.
reMarkable Paper Tablet
I haven't got one yet so can't recommend a specific model, but the idea of automating one of those tasks I constantly forget to do? That's the dream. If you've tried one, let me know which you'd recommend.
Shark Robot Vacuum
I'm obsessed with my Tile keyring tracker so this is the obvious next buy. The sticker version is flat enough to tuck inside a wallet, stick to a remote, or hide in anything you can't clip a keyring to. Basically the same peace of mind, just for all ...
Item Tracking - Tile Sticker
An acupressure mat that uses thousands of small pressure points to release tension and activate your body's natural relaxation response. I want one for winding down in the evening, especially on high-stimulation days. The idea of lying on it for 15 m...
The Shakti Acupressure Mat - Total mind and body relaxation ...
A weighted blanket that looks and feels like a cosy throw rather than something clinical. I want one for those evenings when I need deep pressure to calm down but still want to feel comfortable on the sofa. The weight is meant to help with anxiety an...
Weighted Blankets – The Oodie UK
A galaxy projector transforms any room into a calming sensory space. I use mine in the evenings to signal wind-down time. The slow-moving light patterns are mesmerising and help my brain shift gears. Look for one with warm tones and adjustable bright...
Galaxy Star Projector Light
A vagus nerve stimulation device that's been on my radar for a while. It targets the nervous system directly to help with anxiety, brain fog and chronic fatigue. Research-backed and developed by neuroscientists. A big investment, but the reviews from...
Nurosym
A small device you place on your chest that uses vibration and sound to activate your vagus nerve and calm your nervous system in minutes. I love the idea of something physical that helps you regulate without having to think too hard. High on my list...
Sensate Relaxation Device - Sound Therapy
Red light therapy is something I've been researching for recovery, inflammation and mood support. I'd love one for my wind-down routine, especially in winter when natural light is so limited. A more intentional alternative to screen time in the eveni...
Max Red Light Therapy Device