ADHD Big Brother - ADHD and Depression Solutions, Laughter, and Thoughts 238 - How I Manage My ADHD; Productivity Edition
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Mar 30, 2026 A 50-year-old single dad shares a productivity playbook for managing ADHD and depression. He talks routines that actually stick, sleep’s role in executive function, and how community challenges build habits. Learn about capture-and-prioritize systems, forget-friendly calendars, timers as helpers, and playful methods like a cleaning card game to overcome inertia and start tasks.
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Use Community Challenges To Form Habits
- Use community challenges to build habits by creating visible, time-limited rules (e.g., no phone in bed for 30 days).
- Russ used a no-phone-in-bed challenge and delayed checking email until his morning routine finished.
Managing ADHD Is Mastering Tension With Scaffolds
- Managing ADHD is largely mastering the experience of tension and adding scaffolding when tension is high.
- Russ calls this self-awareness plus scaffolding the core of getting started instead of brute forcing willpower.
Frontload Temptations With Rewarding Morning Rituals
- Frontload morning temptations by giving the brain a preferred alternative (reading and journaling) before allowing email checks.
- Russ writes a daily 'want list', reads, posts accountability, then only checks email after those rituals.