ADHD Mom Brain Hacks That Actually Work

Written By Sarah Huff

(Because sticky notes alone aren’t cutting it, and no, I don’t remember where I put my keys either.)

Being a mom with ADHD is like juggling flaming swords on a unicycle... while your kid asks for a snack... and the dog throws up on the rug. If you know, you know.

Here are my tried-and-true, sanity-saving ADHD mom brain hacks. Not the Pinterest-perfect kind—these actually work when your executive function is MIA and you still have 72 things to do before 10 a.m.

1. Timers Are My Boss Now

If I don’t set a timer, I will either do something for two minutes or six hours. There is no in between. I use timers for:

  • Transitions (aka: getting me to stop scrolling or doom-cleaning)

  • Task batching (“You’ve got 15 mins to respond to emails, GO!”)

  • Break reminders (because ADHD moms forget to pee, eat, and sit down)

Pro tip: Use the oven timer, not your phone. Phones are sneaky ADHD traps.

2. I Write Sh*t Down

Not typing. Not thinking it. Physically writing it. My brain actually remembers when my hand moves the pen—magic. I keep pads all over the house like I’m running a conspiracy wall.

And guess what? It works.

3. Visual To-Do Lists (a.k.a. Post-it Wallpaper)

Whiteboards, sticky notes, bathroom mirror reminders. If it’s not in front of my face, it’s erased from existence.

  • Color-code by urgency (pink = now, blue = meh)

  • Keep it short: 3 must-dos per day. Not a fantasy novel.

4. Task Doubling Is My Jam

Doing two things at once, but in a productive ADHD way:

  • Put dishes away while dinner’s cooking

  • Scrub the shower while I’m in it

  • Fold laundry while listening to true crime

I call it multitasking with purpose. My therapist calls it executive function hacking.

5. Wander-Cleaning Is Still Cleaning

Some days, I follow my body like a distracted little cleaning fairy. I go where the momentum takes me: pick up a sock, wipe a counter, organize a drawer. It’s not linear. But it gets done.

6. Create Absolute Rules (Non-Negotiables That Stick)

ADHD brains love to negotiate. Mine’s basically a toddler lawyer. So I make rules I never bend.

Example: When the nighttime toothbrush timer goes off, we brush. No snoozing, no deals. Because if I skip it once, the rule disappears forever.

7. Outsource and Automate EVERYTHING

I do not need to remember everything. I just need systems:

  • Auto-pay your bills

  • Auto-deliver your TP, paper towels, laundry detergent—all the “oops we forgot” items

  • Set calendar reminders for:

    • School spirit days

    • Trash pickup

    • Birthdays

    • Weird PTA fundraisers that sneak up like ninjas

You are not forgetful. You are under-resourced. Automate your life like you’re the CEO of a very chaotic, snack-obsessed company.

8. Delayed Rewards (Yes, I Bribe Myself)

I’m basically parenting myself. I don’t get X until I do Y.

  • No scrolling until I vacuum

  • No lunch until I send the invoice

  • No Diet Coke until I unload the dishwasher

Caution: Don’t be too good at this. I’ve done 20 things before lunch like a squirrel on espresso. Eat lunch.

9. Body Doubling = Secret Weapon

I get more done when someone is nearby. Period. So I:

  • Co-work on FaceTime

  • Clean while my kids do homework

  • Go sit in public spaces to trick my brain into behaving

Being alone with my brain = risky. Add another human, suddenly I’m a productivity goddess.

10. Routines Are My Skeleton (Because My Brain Is Jelly)

I need structure. Like, kind-but-firm summer camp counselor structure. So I build:

  • Morning routines (same breakfast, same order)

  • Outfit uniforms (jeans + tank = less decisions)

  • Default dinners (Taco Tuesday saves lives)

Less decision fatigue = less chaos.

11. Figure Out Your Brain’s “Little Treat”

Sometimes I just need a spark. A fun pen. A cute notebook. A playlist that makes me feel like I’m starring in my own reality show. Find the thing that makes your brain perk up—and lean in.

12. Don’t Sweat the Small Stuff (Or Most of the Big Stuff)

Oops, something got missed? Oh well.
Didn’t send the thank-you card? Guess what—they forgot your birthday last year.
Literally no one cares.

You are not here to be perfect. You’re here to stay alive, love your people, and maybe fold a towel every now and then. That’s more than enough.

Final Thought

ADHD doesn’t make you a bad mom. It makes you a resourceful, brilliant, occasionally chaotic genius who’s out here doing her best with a brain that needs a little extra grace.

You’re not failing. You just need better hacks, louder timers, and a giant whiteboard.

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Sarah Huff
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