Adhd Wisdom Tools
@adhdwisdomtools.bsky.social
Go to adhdwisdomtools.substack.com for more. Find ADHD bite size structured cheat sheets that will help you to navigate ADHD in your daily life. If you have any comments or need any other cheat sheets let me know so I can make them for you. Enjoy!👍
Pinned
🎧 How Music Helps the ADHD Brain Focus — The Science Behind Mozart and More
🔥 Why silence fails ADHD brains — and how the right music turns distraction into deep focus
adhdwisdomtools.substack.com
Try the 'MOZART EFFECT'
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
Midday
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
January 12, 2026 at 12:03 PM
Midday
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Planned my week
Blocked time felt responsible
Reality showed up
One delay collapsed the rest
I felt behind, by two I shut down
Trap: planning the ideal day
Try this
✍️ Add buffer time
⏱️ Assume things take longer🎯 Plan for friction, not perfection
Plans work when they include reality
#adhd
Flow isn’t perfection, it’s permission to use your brain’s natural rhythm instead of fighting it.
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
⚡ The ADHD Flow Code: How to Harness Hyperfocus (Without Burning Out)
✨ Flow Isn’t Luck — It’s a Dopamine Strategy. Here’s How to Use It to Your Advantage
adhdwisdomtools.substack.com
January 11, 2026 at 12:10 PM
Flow isn’t perfection, it’s permission to use your brain’s natural rhythm instead of fighting it.
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
When you learn the triggers, you protect your focus time, ride the dopamine wave, stop chasing motivation and create momentum.
Then: “You’re ready”
adhdwisdomtools.substack.com/p/the-adhd-f...
#adhd
Try the 'MOZART EFFECT'
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 How Music Helps the ADHD Brain Focus — The Science Behind Mozart and More
🔥 Why silence fails ADHD brains — and how the right music turns distraction into deep focus
adhdwisdomtools.substack.com
January 11, 2026 at 12:01 PM
Try the 'MOZART EFFECT'
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
🎧 The ADHD brain doesn’t need silence
🎵 It needs structured stimulation
🧠 Music organizes attention
⏱️ Rhythm replaces time blindness
Stop fighting your brain
Start supporting it
Sometimes, focus starts with Mozart 🎼
adhdwisdomtools.substack.com/p/how-music-...
#adhd
I kept thinking about 3 things
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
January 11, 2026 at 11:59 AM
I kept thinking about 3 things
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Not doing them, keeping them alive in my head
Each one interrupted the next thought
Nothing moved
Brain busy, list untouched
Classic ADHD trap: Remembering not finishing
Try this:
✍️Write every don’t forget
📌Pick 1 thing
✅Do it
Finished tasks stop making noise
#adhd
Afternoon: I kept reorganizing my todo list
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
January 11, 2026 at 11:49 AM
Afternoon: I kept reorganizing my todo list
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
Still didn’t start
Because every task felt unfinished before it even began
Classic ADHD pattern:
Organizing to avoid starting
Try this
✍️Rewrite tasks as physical action
⏱️Set 10-min timer
🎯Stop when timer ends even mid-task
Starting quiets the noise
#adhd
🧠 ADHD motivation doesn’t disappear
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
December 14, 2025 at 5:30 PM
🧠 ADHD motivation doesn’t disappear
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
It just goes offline without stimulation.
Try this:
⚡ Add novelty
⏱️ Start with 2 minutes
🎧 Change sound or location
Motivation follows movement.
#adhd
Reposted by Adhd Wisdom Tools
CBS News Bay Area
@kpixtv.bsky.social
@kpixtv.bsky.social
December 11, 2025 at 9:15 PM
CBS News Bay Area
@kpixtv.bsky.social
@kpixtv.bsky.social
Reposted by Adhd Wisdom Tools
You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨
🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time
open.substack.com
December 7, 2025 at 5:10 PM
You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
Learn your brain, remove friction, build tiny systems and surround yourself with people who get it.
That’s it. That’s the roadmap. You don’t need to rebuild your life. You just need to build a version of it that finally fits the way your brain works. 💛 open.substack.com/pub/adhdwisd...
That’s it. That’s the roadmap. You don’t need to rebuild your life. You just need to build a version of it that finally fits the way your brain works. 💛 open.substack.com/pub/adhdwisd...
🌱 Your First 100 Days After an ADHD Diagnosis
A Roadmap for Newly Diagnosed or Self-Diagnosed ADHD Adults
open.substack.com
December 11, 2025 at 9:20 PM
Learn your brain, remove friction, build tiny systems and surround yourself with people who get it.
That’s it. That’s the roadmap. You don’t need to rebuild your life. You just need to build a version of it that finally fits the way your brain works. 💛 open.substack.com/pub/adhdwisd...
That’s it. That’s the roadmap. You don’t need to rebuild your life. You just need to build a version of it that finally fits the way your brain works. 💛 open.substack.com/pub/adhdwisd...
Reposted by Adhd Wisdom Tools
Learning to ride the 90-sec wave is about building a life where your feelings you control your tools.
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd
🔥 Why ADHD Anger Feels Instant and How the 90-Second Rule Gives You Control
😤 Calm your brain, interrupt the spiral and take back control by using the 90-second emotion rule
open.substack.com
November 25, 2025 at 9:48 AM
Learning to ride the 90-sec wave is about building a life where your feelings you control your tools.
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd
Reposted by Adhd Wisdom Tools
ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
🔥 Why ADHD Anger Feels Instant — Part 3 Train Your Prefrontal Cortex, Predict Triggers & Reset Your Emotions
😤 Learn to anticipate triggers, strengthen your emotional brakes, and reset your ADHD brain in real time. (The next evolution of t
open.substack.com
November 27, 2025 at 6:37 PM
ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
Reposted by Adhd Wisdom Tools
Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
😤 🔥 Why the 90-Second Rule Needs a Second Tool - Part 2: How Mindfulness Activates Your Prefrontal Cortex and Builds a New Emotional Path
(A continuation of the 90-Second Rule — now with the science of rewiring your emotional response)
adhdwisdomtools.substack.com
November 27, 2025 at 6:42 PM
Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
December 7, 2025 at 5:15 PM
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
December 7, 2025 at 5:14 PM
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
December 7, 2025 at 5:14 PM
🔥 Your mind spirals because everything feels urgent
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
Slowing down breaks the urgency illusion and resets your priorities.
Try this:
⏸️ Say out loud: “I have time for one thing.”
🗂️ Choose the smallest stepping stone
⌛ Set a 90-second focus timer
When urgency drops, your productivity rises.
#adhd
You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨
🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time
open.substack.com
December 7, 2025 at 5:10 PM
You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.
open.substack.com/pub/adhdwisd...
#adhd
Reposted by Adhd Wisdom Tools
Reposted by Adhd Wisdom Tools
I'd been struggling with chores & I started allocating 30min timer to force myself to do that 1 task. It helps a lot, any longer I just can't do it. With things I enjoy, starting the task is the hardest. I have performance anxiety, so recording myself for 3hr tasks sometimes helps force me to start.
December 5, 2025 at 1:18 PM
I'd been struggling with chores & I started allocating 30min timer to force myself to do that 1 task. It helps a lot, any longer I just can't do it. With things I enjoy, starting the task is the hardest. I have performance anxiety, so recording myself for 3hr tasks sometimes helps force me to start.
🚪 ADHD Experiential Avoidance: Why You Avoid Things (and how to break the cycle?) 🔄🚀
open.substack.com/pub/adhdwisd...
open.substack.com/pub/adhdwisd...
Valentine J Brkich on Adhd Wisdom Tools
This is a fantastic post. Tons of great info! Thank you for sharing it.
open.substack.com
December 7, 2025 at 5:06 PM
🚪 ADHD Experiential Avoidance: Why You Avoid Things (and how to break the cycle?) 🔄🚀
open.substack.com/pub/adhdwisd...
open.substack.com/pub/adhdwisd...
✨ Slow Down to Speed Up:
You’re not supposed to power through everything.You’re supposed to know when to pause so your brain can work properly. Give yourself those pauses.Your clarity, confidence, and creativity all depend on them. ✨ open.substack.com/pub/adhdwisd...
#adhd
You’re not supposed to power through everything.You’re supposed to know when to pause so your brain can work properly. Give yourself those pauses.Your clarity, confidence, and creativity all depend on them. ✨ open.substack.com/pub/adhdwisd...
#adhd
✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨
🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time
open.substack.com
December 5, 2025 at 12:13 PM
✨ Slow Down to Speed Up:
You’re not supposed to power through everything.You’re supposed to know when to pause so your brain can work properly. Give yourself those pauses.Your clarity, confidence, and creativity all depend on them. ✨ open.substack.com/pub/adhdwisd...
#adhd
You’re not supposed to power through everything.You’re supposed to know when to pause so your brain can work properly. Give yourself those pauses.Your clarity, confidence, and creativity all depend on them. ✨ open.substack.com/pub/adhdwisd...
#adhd
Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
😤 🔥 Why the 90-Second Rule Needs a Second Tool - Part 2: How Mindfulness Activates Your Prefrontal Cortex and Builds a New Emotional Path
(A continuation of the 90-Second Rule — now with the science of rewiring your emotional response)
adhdwisdomtools.substack.com
November 27, 2025 at 6:42 PM
Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd
ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
🔥 Why ADHD Anger Feels Instant — Part 3 Train Your Prefrontal Cortex, Predict Triggers & Reset Your Emotions
😤 Learn to anticipate triggers, strengthen your emotional brakes, and reset your ADHD brain in real time. (The next evolution of t
open.substack.com
November 27, 2025 at 6:37 PM
ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd
Reposted by Adhd Wisdom Tools
Help make sure we win in court and on Election Day by chipping in: secure.actblue.com/donate/abu-t...
Chip in to support Kat Abughazaleh!
Show your support with a contribution.
secure.actblue.com
November 24, 2025 at 8:19 PM
Help make sure we win in court and on Election Day by chipping in: secure.actblue.com/donate/abu-t...