ADHD Life Hacks for Moms Who are Juggling All the Things
The Cat in the Hat attempting to juggle it all
Let’s be real: if you’ve ever walked into a room, stood there and stared for a few seconds, then forgotten why you’re there—this post is for you.
Living with ADHD (or raising little humans who do) is like the picture of the Cat in the Hat balancing on a ball, with books in his hand, cake on his hat, the rake and fishbowl in the other hand, a milk tray on one foot, and a fan in his tail. It’s not about eliminating all your chaos—it’s about creating systems so you can function without going bonkers.
Here’s your ADHD survival toolbox—aka a bunch of real-life hacks for keeping life in check when your brain wants to do 15 things right now and also none of them.
1. Try the 3-Minute Reset (Your Sanity Depends on It)
This is the fastest way to shift out of overwhelm. Set a timer for 3 minutes and do anything that helps you reset:
Toss trash.
Clear a counter.
Breathe. (Seriously, breathing counts.)
Step outside for fresh air.
This is literally pressing the reset button for your brain. You don’t have to fix the whole mess—just take the first step.
2. Habit Stack Like a Boss
Trying to create new routines? Attach them to something you already do. It's called "habit stacking," and it’s a game changer.
Stretch while your coffee brews.
Take your vitamins with a meal.
Say an affirmation when you shut off your morning alarm (even if it’s “Make it a great day.”)
Combining habits gives your brain fewer hoops to jump through.
3. Pre-Decide the Easy Stuff
Decision fatigue is real, and ADHD brains get exhausted by options. So, make life easier by pre-deciding:
Weekly meal themes (Taco Tuesday forever).
Go-to outfits you feel great in (there’s a reason Steve Jobs always wore the same thing).
Default dinner when the day explodes (frozen pizza, cereal, muffins? No judgment).
Less thinking = more thriving.
4. Use Alarms... But Make Them Sassier
Set alarms on your phone—not just for events, but for transitions. Then label them so they actually grab your attention:
“Pick up kids, they don’t want to walk home.”
“Time to eat something with protein.”
“Move your body (for longer than 30 minutes).”
Your phone is your personal assistant. It’s expensive - make it earn its keep.
5. Create a “Not Today” List
Forget the to-do list for a sec. Instead, write a "Not Today" list:
Not organizing the pantry.
Not starting five new projects at once.
Not saying yes to things that make me unhappy.
This list is your permission slip to focus on what matters now, not everything all at once.
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6. Visual Cues = Your New Best Friend
ADHD brains don’t love out-of-sight systems. So make it visible and obvious:
Post-it on the door that says “Grab lunch.”
Journal on your pillow so you don’t forget.
Keys hanging on a hook so you can find them easily.
Hide-and-seek is fun for kids, but hard for your routines.
7. Let the Bare Minimum Be Enough
Repeat after me: “Good enough is better than nothing.”
Clean one room, not the whole house.
Eat something with protein. That’s a win.
Answer two emails and let the others wait.
You are not lazy. You are not failing. You’re just doing life with a brain that works differently—so you go about how you do things differently.
8. Sticky Notes With Purpose (Not Just Wallpaper for Chaos)
We love a good sticky note… again with the visual cues.
As a step up, give your sticky notes a purpose—not just a presence. Use color-coding to create a visual system your ADHD brain can actually work with:
Pink = personal reminders (take your meds, breathe, drink water)
Blue = kid stuff (school reminders, sports snacks, that one weird project)
Yellow = house tasks (laundry, call plumber, replace water filter)
Green = work-related tasks (emails, deadlines, random “meetings” for quiet time)
Stick them where they’ll actually help—on mirrors, doors, coffee makers. And once they’re done? Make a big check mark on the note once complete. Instant dopamine boost.
9. Brain Dumps Before Bed (Because Your Brain is Loud at Night)
You know that glorious moment when your head hits the pillow and suddenly your brain’s like, “Let’s review your whole day, unresolved feelings from a conversation months ago, and also invent a new business idea”?
Yeah. That.
A simple brain dump ritual before bed can help you offload the chaos and clear space for rest. Just grab a notebook (not your phone—we see you) and write it all down:
To-dos
Random thoughts
Grocery items
Rants
“Don’t forget to email the teacher!!”
No structure needed—just get it out so your brain can stop holding onto it like it’s a prize.
Bonus: Keep the notebook by your bed so you can add those 2AM genius thoughts too!
10. Permission Slips (Because You’re the Boss of You)
Sometimes we need to hear the thing we already know—but in writing. That’s where personal permission slips come in.
Write one to yourself. Seriously. Sharpie it, type it, tattoo it on your planner if you need to.
Here are a few favorites:
“It’s okay to rest even when there’s lots to do.”
“It’s okay to pivot when something’s not working.”
“It’s okay to say no—even if people are disappointed.”
“It’s okay to have mixed feelings about situations.”
You don’t need to earn rest, peace, or boundaries. Write the slip. Then live like you believe it.
Bonus: Ask for Help (And Actually Accept It)
We’re not meant to do it all alone. Especially not with 47 browser tabs always open in our heads. Ask for help from your partner, your kids, your neighbor, your robot vacuum, and whoever will help lighten the load.
And when they offer? Say yes. It’s that easy.
Final Thoughts (Your Pep Talk)
Life with ADHD is a unique ride, but you’re not broken—you’re just operating on a different frequency. With a few well-placed hacks and a whole lot of grace, you can keep the chaos at bay and still enjoy your messy, beautiful life.
So go ahead, bold mom-reset that timer, stack that habit, and eat that snack. You’ve got this.
Until next time, enjoy the journey!
Copyright Me Time 4 Mom, LLC
