ADHD Quick Tip: Hack Your Day with the "Alarm Stack"
A Simple ADHD-Friendly Hack to Stay on Track and Conquer Time-Blindness
Welcome to the first post in ADHD Quick Tips, a new series where we’ll share bite-sized, actionable strategies to help you thrive with ADHD. These tips are designed to be simple, effective, and easy to integrate into your day-to-day life. Whether it’s improving focus, managing time, or staying organized, each tip is tailored to help ADHD brains navigate life with a little more ease.
Struggling to Stay on Track?
ADHD time-blindness makes it easy to lose track of everything, but with this simple alarm-stacking hack, you’ll always know what’s next—and actually follow through.
How It Works
Alarms become your external brain, helping you move smoothly through your day. The trick? Stack them to create a flow that guides you from one task to the next without overwhelm.
Step-by-Step Guide
1. Identify Your Key Moments
What parts of the day do you tend to lose track of? Morning routines, work-to-break transitions, or winding down at night? Write them down.
2. Set Alarms with Clear Labels
Use your phone’s alarm or reminders app and name each alarm with a specific action.
Example:
8:00 AM: “Wake up and drink water.”
8:15 AM: “Take meds.”
8:30 AM: “Start work—check email first.”
3. Stack Multiple Alarms for Flow
Create sequences to guide yourself through transitions:
12:00 PM: “Lunch!”
12:15 PM: “Tidy desk or do dishes.”
12:30 PM: “Back to work—start Task A.”
4. Use Motivational Alarm Tones
Match the tone to the task:
Gentle tones for self-care.
Upbeat tunes for high-energy activities.
Louder sounds for moments you can’t miss.
5. Don’t Forget Wind-Down Alarms
ADHD brains often struggle to stop, so evening alarms help you transition into relaxation:
9:00 PM: “Wrap up—organize desk.”
10:00 PM: “Skincare and PJs.”
10:30 PM: “Read a book or relax!”
Pro Tips
Automate It: Pair alarms with smart devices (e.g., dim lights with bedtime alarms)
Start Small: Begin with just a few alarms for key transitions and build up as needed.
Why It Works
ADHD brains thrive on external cues. This hack breaks your day into manageable pieces, with alarms acting as prompts to keep you on track and reduce decision fatigue. Labels give you clear instructions, so you can focus on action—not overthinking.
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