This content provides a curated list of nine products and tools that have significantly helped the author manage their ADHD symptoms, focusing on practical solutions for everyday challenges like organization, time management, and emotional regulation.
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I've tried hundreds of products to help
me manage my ADHD, and these nine made
the biggest difference in my life so
far. And no, I'm not sponsored by any of
those companies. Living with ADHD means
everyday tasks like staying organized,
managing time, regulating emotions can
feel extremely overwhelming. And with
endless options available out there,
it's so easy to get into the trap of
shopping addiction, and always seek more
and more. It has become more important
than ever to design a life that supports
you instead of fighting against
yourself. Some of these products are
definitely investments, but even a small
improvement in your life makes them
worth it. I think they will repay
themselves many times over with the
benefits that they bring to your life.
Also, before we get into this, if this
style is familiar, it's because I
literally copied it from my friend Reu,
and I got his approval. So, we're good.
If you care about tech products and
intentional living and productivity,
check out his channel as well. Okay, so
let's start with the foundation, which
is your body. I'm a little bit of a
supplement addict and I've tried all the
supplements that you can ever think of
and there are four supplements that made
the biggest difference in my life. So
the first one is athenine especially
with coffee. This is particularly
helpful if you don't want to take ADHD
medications or they're just not like
accessible to you. So research shows
that athenine combined with caffeine
actually improves sustained attention
and reduced impulsivity specifically in
ADHD brains. It can also help non ADHD
brains as well. because there's an
interesting study for ADHD brains and I
can definitely say that it really helps
my focus when I take athenine with a cup
of coffee. The great thing about
athenine with coffee is that coffee
sometimes gives you these like jitters
and kind of like makes you uneasy,
right? The way athenine works is that it
counteracts the effect of caffeine and
it promotes calm alertness instead of
jittery energy while enhancing the focus
benefit. Also, what I realized is that
when I only rely on coffee, there's
definitely this like afternoon
sluggishness that comes with it. But
when I take atheenine with coffee, I get
way more smooth, sustained energy for
two to three hours. So I usually take
atheenine with coffee whenever I need
like a deep focus, calm sessions. And
the second supplement group that I take
is GABA and St. Jones wart. I don't take
them every day, but they're great for
impulse control. So GABA is an
inhibitory neurotransmitter that calms
overactive neural firing. And for ADHD
brains that are constantly in fight or
flight mode, this damp pulsing, the
impulsive do it now response. I actually
like taking GABA before like going to
loud restaurants or social events
because loud environments and a lot of
people around me just like irritates me
and makes me a little bit of an angry
person and often times I would like
leave all the social events but when I
take GABA or St. Jones board I'm way
calmer and I can actually enjoy the
dinner without this like uneasy feeling
that is inside of me that is like
bothering all the lights and sounds and
people. I also used to take it like when
I was studying for school because when I
was prepping for my medical school, you
know, I had to study a lot and I would
literally cry every studying session. So
every study session I would take like
GABA and St. John's wart and it would
calm me down and I was able to focus way
more without getting frustrated so much.
So the third supplement that I like is
actually the melatonin and I use it to
fix my sleep cycle. About 75% of people
with ADHD have delayed sleep phase
disorder. So our sergadian rhythm is
shifted about like an hour and a half
later than neurotypical people. So
melatonin also happens later and core
temperature drops later which makes
everything late. What melatonin
essentially does is that it resets the
cycle and sends the signals to your
brain that you have to like go to sleep.
Now if you would let me, I would
naturally like sleep at 4:00 a.m. and
wake up at like 11:00 p.m. every single
day. And that is obviously not really
good in terms of social life and also
getting daylight in. But when I started
taking 3 milligs of melatonin around
like 10:00 p.m. or so, within 2 weeks, I
could fall asleep way earlier, like
around midnight. Also, my sleep quality
improved significantly, and I actually
felt rested, and my focus during the day
was like 10 times better. To be honest,
for fixing bad sleep habits, I think
melatonin is one of the best tools out
there. So, the next one is loop ear
plugs. They're essentially just an
earplug, but more fashionable. What I
particularly like about this is that I'm
very sensitive to noise. And I'm not
only talking about loud environments,
but I'm also talking about the sound of
the wind or even the sound of water.
Like for example, the sound of waves and
stuff like that. So whenever I go out or
even during the day, there's so much
noise that is irritating me and
distracting my focus. And I realized
that whenever I am in environments that
I cannot really control the loudness, I
get very tired at the end of the day. So
I used to use noise cancelling earphones
and they work fine but whenever you go
out and having a dinner with your
friends for example like how realistic
is that you can have your noise
cancelling earphones not that much right
but with loop there's so many styles of
it and that you can match with your
outfit and even if you put them on it
kind of like looks like piercings and I
realized that no one really commented on
it and no one really thought that it was
rude that I had them on whereas with
like earphones they would be like oh are
you listening to me so I always carry a
loop ear plugs in my bag and whenever
it's a little bit loud outside or
whenever I'm kind of like feeling
overstimulated, I just like put them on.
You can use them on planes, you can use
them in your work environment, even
going out with your friends, concert,
like at the gym, whatever that is. I
think they're really helpful and also
they look fashionable and they're not
that expensive. So, definitely a must in
my opinion. You can also use them when
going to sleep so that you block other
people's like snoring noises and stuff
like that. And the great thing about it
is that it's not completely blocking the
sound. So, you're going to be able to
wake up with your alarm clock on.
Personally, it's very easy to use, easy
to maintain. It's a very simple product,
but I feel like every ADHD person has to
have it in their bag. Okay, so the third
product category is this, which is a
Whoop. A lot of people think that this
is a smartwatch, but it's actually not.
It's actually a subscriptionbased smart
band. I know subscription is kind of
like annoying, but it is the best health
tracker I have tried so far. I had Aura
Ring as well as Apple Watch and I tested
all of them at the same time. And in my
opinion, Whoop gives the best and
accurate data, at least for me. The
reason why I like Whoop and why I
recommend for ADHD people is that often
times we have this all or nothing
attitude and because we're always
constantly I think like running behind
our schedule. We think we have to like
push through this day and pull an
allnighter to finish this thing and you
know constantly kind of like being
chased by something. And before I got
Whoop, actually I used to get like sick
and I used to catch a cold like every
month or so because I would pull
allnighters and I would try to finish a
project. But after I started to use
Whoop, after I started to see my
recovery metrics, how my sleep affected
my recovery the next day and also how
overall stressful I was during that day.
Seeing that data with numbers really
allowed me to be more mindful throughout
the day and it actually helped me to
develop way healthier sleep habits.
Before I was using Whoop, I used to
sleep like 9 to 11 hours every day, but
I would still feel very tired. But after
I started using it and after like you
track like your habits and you see the
overall impact of the individual habits
and how they affect your recovery, I
started to change like my sleep hygiene
and the overall habits that I have. And
now my sleep quality is way better and I
feel way more rested. And when you get a
good sleep, it's way easier to control
your impulses and also maintain your
focus. Does it like make your ADHD
disappear or like fix? Absolutely no.
But I think it's just makes you way
better and you perform better. And also
another thing that I like about Whoop is
that once I like saw data, I could
finally connect cause and effect. For
example, like last night I had two
drinks and only got 40 minutes of REM
sleep. Today I can't focus and I'm
impulsive as hell. So before Whoop, I
would just like not understand why I was
feeling that way. But after I get after
I got it now, I can see like, oh,
yesterday because I pushed like with my
workouts too much today, I need to like
take it a little more chill. So, I would
arrange my tasks accordingly. And the
another kind of like thing that I like
about Whoop is that the social game. You
can add friends and you can actually see
each other's like recovery scores and
how much sleep you got and stuff like
that. And I think that alone kind of
like gifies the whole process. Like my
recovery recently is very low because
I've been going out so often. But I'm
getting messages from my friends like
saying that Rudy, what is going on? Your
whoop recovery is so bad. Get rest or
something which is really fun and it
keeps you accountable to maintain better
habits with your friends. My mom has
ADHD and also my my brother is also
diagnosed as well and they both have
Whoop and we're in a group and it's so
fun to see to be honest. So definitely
sleep and health and overall lifestyle
management is extremely important to
manage your ADHD symptoms. If you want
to take your health seriously, I think
Whoop is a no-brainer. I know it's
expensive and it's annoying, but overall
I think it's really worth the
investment. So the next item is a visual
timer like this one. The reason why this
is so gamechanging for ADHD is because
with ADHD we have time blindness which
means 5 minutes and 15 minutes feels the
same. When we hyperfocus, time literally
disappears. I'm sure if you have ADHD,
you had this like time where you sit
down and hyperfocus on a thing that you
enjoy like for 7 hours and you realize
it's like midnight. Like where did the
day go? And when we hate a task, it
feels like an eternity, right? Like even
3 minutes feels like an eternity. So our
internal sense of time is completely
broken. And this is basically a visual
countdown timer. There's actually
original brand this one which is called
Time Timer, but I personally prefer this
like knockoff version that I found on
Amazon. The reason is because this is
way louder. Oh my god, I lost my voice.
So, what is good is that basically as
the time passes this rainbow or whatever
color you choose shrinks and you can
literally see and visualize the time
passing. So studies showed children and
adults with ADHD have reduced activation
in prefrontal cortex during time
estimation tasks where essentially this
is the part of the brain that is
responsible for tracking time and we
also have irregularities in dopamine
pathways that affect our internal clock.
So basically what means is that you can
do 100 tasks 100 times and you still
have no sense of how long it takes and
visual timers essentially externalize
time perception. They basically give you
a concrete representation that your
brain can actually process. Before
actually getting this like visual timer,
I would tell to myself, I'm just going
to rest for 5 minutes and then that
would turn into 3 hours. But now
whenever I'm working or even taking a
break, I always like carry this around
with me and even if I'm going to just
like grab a coffee from my kitchen, I
just like set it to 5 minutes and it is
so loud that it snaps me out of that
moment and makes me like remember to go
back to work. You might think like, oh,
just try a regular timer. But first of
all, if it's on my phone, I'm going to
like scroll for 7 hours. And second of
all, if it's not visual, it just does
not register to my brain. So with this
visual, I can clearly see that 5 minutes
is way shorter than 15 minutes.
Therefore, if I set myself like a 5
minute alarm, it actually feels short.
Does that even make sense? Kind of like
help me with how I see time. I also use
it like for getting ready and also
during my workday as well. I keep a
something called work log where I
basically log every single hour that I
work and I write down what I have done.
I don't really use it like for my
personal uh life, but with time timer I
just like set an hour essentially every
single hour and write down what I've
done. That completely transformed my
productivity because it allowed me to
see the patterns that I have throughout
the day, what kind of tasks I avoid and
when I'm more productive during the day
and you can also like put it to AI and
let it analyze and tell you your
patterns. So definitely this is a very
very very game changer. I have so many
of these at my house and I I I I I just
love it. I just love it. You have to get
this one. Okay, so next one is actually
an app/subscription which is Whisper
Flow. It's essentially a voice dictation
tool that's insanely accurate. You can
transcribe up to 6 minutes at a time and
it works across all apps like email,
WhatsApp, social media or even your
notes like whatever that is. It works on
your computer as well as your phone. You
just like press the shortcut key and you
start speaking. And even if you switch
to apps, it keeps recording it. It
transcribes your voice. And you can also
find all the past like voice memos, like
voice transcriptions you've done in the
Whisper Flow app. You can also create
notes so that you can categorize all the
voice dumps that you made into one
specific notebook in Whisper Flow. It is
so good. Like I don't even type anymore.
I always voice dictate. And if I need to
like adjust the grammar, I just like ask
AI to do it or I just like manually
organize my thoughts. Why I personally
love it and recommend it for ADHD is
because ADHD involves working memory
deficits. Basically, we can only hold
two to three things in our mind at once
compared to five to seven for
neurotypical people. And when you're
typing, you're using working memory to
hold the thought, formulate sentences,
and physically type, which is a lot,
right? By the time you type the first
sentence, you've forgotten what you were
going to say next. like it happens with
me all the time. That's why I mainly use
voice memos when talking with other
people. And voice capture is faster than
thought loss, which is exactly why it
works. So, whenever I'm replying to my
emails or whenever I'm like replying to
people, I just use whisflow, dictate it,
and edit it and then send it out.
Another kind of like way that I like to
use it is when during my morning brain
dump. Essentially, I speak out every
like everything racing through my head
every single morning when I sit down to
my PC. And you know that can be I need
to call this person, I need to make a
dentist appointment, I need to pay
taxes, etc., etc. Or I'm also like brain
dumping the thoughts, the interest that
I have like, oh, I want to learn about
this thing, that thing, blah, blah,
blah. The tomato in the fridge is about
to go bad. All that kind of like racing
thoughts. I like to dictate with whisper
flow and put that in my brain dump page
on my notion to get everything out of my
head because most of the time I'm
overwhelmed with my own thoughts and my
mind is so freaking busy. Before that, I
tried journaling as well as like typing
down my thoughts, but I don't know, they
never stick and I think it's just a
little bit too much friction for me
personally. So, I just like to voice
dictate everything. After that, what I
do is that I go through the transcript
and pull out the task that I need to
accomplish that day, and simply drag and
drop to my Kaizen system, which is the
daily productivity manager that I use. I
always used to be very like lazy at
writing down my tasks, putting them,
blah blah blah. But with Whisper Flow,
you can just like dictate everything,
drag and drop to a task template. So, it
has made my productivity literally
skyrocket. And I recommend to everyone
Whisper Flow. Like, there's no need to
even type anymore, which is crazy. I'm
not sponsored, but I'm going to put a
link so that we both get a 1 month free
trial. Okay? I need it. I need this for
my life. If you're like me, you have
racing thoughts all day. you're
constantly losing track of what you need
to do and every productivity system
you've tried either feels too
complicated or just doesn't stick or
doesn't work with your brain then I
highly suggest you to check out my
kaizen system. It's a productivity
system that I built specifically for
ADHD brains in notion and they're
already over thousand users. The reason
why this is different from regular
productivity system is because the way
ADHD brains function is fundamentally
different. For example, instead of
scheduling based on time, like time
blocking, very regular advice, very
common advice, we actually schedule
based on urgency, interest level, and
your energy level. Because ADHD brains
do not get motivated by time, but we get
motivated by urgency, novelty, and
interest. And in my favorite part, like
in the sprinting method, we basically
categorize tasks based on the energy and
kind of moods that they require so that
you can pick a task that aligns with
your mood. right now. If you're
particularly have high energy, you can
tackle down the more urgent task. If
you're feeling a little bit low in
energy instead of starting with the
hardest task and clearing out your day,
you can start with easier tasks so that
you build the momentum and you keep the
flow going. There's so many features in
my Kaizen system that are adjusted for
ADHD brains. So, if you're interested,
check it out. The link is in the
description below. Okay, so the next one
is probably the cheapest one in this
list, and that is labeling stickers. We
have working memory issues. So you can
literally not remember where you put
things. And when I ask people about like
organization and tidying up your room
with that kind of like tips, they always
recommend this. Decide where things go
and always put them there. Amazing.
Makes sense. But I literally forget
where I put that thing. You know, I
forget the place that I decided to put
that thing. So the solution that I found
is actually extremely simple, which is
labeling everything. Every single
freaking part of your house needs to be
labeled. So when I moved into my new
place, my mom and actually I decided uh
where each item belongs and put visible
labels on everything with like their
names on it. So for kitchen wear, there
are like this protein powders are on
this part. The sauces are going to be
put here and there's a label underneath
that says where they belong. And even
like for my clothes actually for my
t-shirts, I like to specifically
categorize them based on white t-shirt,
black t-shirts, thin t-shirts, thick
t-shirts, as well as like my hoodies.
The why it particularly works for ADHD
brains is that essentially like working
memory in ADHD is significantly
impaired. We can't hold spatial
information where things are in our head
reliably. Every time you put something
away, you're using working memory to
remember where does this thing was
supposed to go. And with ADHD, that
information simply isn't there. Even if
you've done it like 100 times before in
your life, it does not matter. So
external labels remove this need to work
on your working memory and they're just
like visually there. Because for ADHD,
out of sight is out of mind. So if
something is not visually written,
you're not going to put the thing there.
The labeling also revealed that I own
actually 15 identical black t-shirts
because I kept buying them thinking that
I didn't have any. So seeing them all in
one labeled under and seeing them like
piled up actually allowed me to stop
buying black t-shirts. So instead of
relying memory, label every single
thing. even like your spoons, forks,
clothing, uh self-care items, like label
every single out in your home and make
it visible. It will make you realize how
how many of the things that you own in
which category and it will also help you
to not only find things but also stop
buying stuff that you don't need for
20th time because I'm sure you do. Okay,
I know I'm not the only one because why
do I have the same lipstick from 30
different brands and they're all same
shade? How is that even possible? This
might sound like a basic hack, but like
for AD brains, it is it is necessary and
I never thought about it. So give it a
try. Okay, so the final one is trackers.
Whether that's an Air Tag or Android
friendly tracking kind of thing does not
matter. What matters is that you use a
tracker. The reason is because I lose
everything, okay? Keys, wallets, bags. I
forget where I put my suitcases. I
literally leave my bag behind every
single time that I go out with my
friends that they started to like carry
my bag so that I don't forget it there.
So, what I do is that I literally attach
like an air tag or UV tag, whatever kind
of like a tracker to all my bags, all my
keys, all my suitcases and everything
that I don't want to lose. So, a lot of
people always talk about like the focus
part of ADHD, right? Like, oh, I can't
focus. I must have ADHD. Like, ADHD is
not that. Okay, ADHD is way more complex
at that and it actually affects every
single aspect of our lives. This is
essentially again like actually a
working memory remembering stuff like we
cannot hold information. You cannot hold
information in your brain that you had a
bag when you entered this cafe so you
forgot it and then you live it there.
Like it's not that we're careless or we
don't value our things. It's just that
we're struggling with it. Like ADHD,
it's an attention deficit hyperactivity
disorder. Disorder, okay? It affects
your life negatively. Sorry for crashing
out. So when you have like this Air Tags
or whatever trackers, it bypasses this
entirely and you don't need to remember
where something is. You just track it.
So when you turn on the notifications
and when you leave stuff behind and when
you have an a tracker, it says, you
know, you left this item in this place,
which has helped me so many times to
find my wallet and all my IDs, all my
credit cards, money, personal
information in there, and I just like
forget it there. But with my Air Tagra,
I'm so I'm so glad that I'm able to like
find it. And also like I think it
prevents like being late to stuff as
well because I used to be late at every
single thing because I couldn't find my
keys. I would like try to find them
somewhere else and I would forget where
they are. I would get distracted, start
to organize my room or something like
that. But like when you have an Air Tag,
you can just like see where things are
and you can just like beep [music] them
and just make sure that they're there
and you just go. So I think it really
reduced my or organization and prepping
time as well. It's a simple solution and
I don't think like Air Tag or whatever
brand it is matters that much to be
honest. Like I have multiple of them and
I don't really like distinguish them but
they're very helpful. Attach it to
everywhere. Okay. They're really really
worth the investment. I remember there
was a friend of mine that put like air
tag to his belt because he always he
always forgot to wear his belt. So there
are many ways to use it essentially.
Okay. So, those are the seven products
that drastically helped with my ADHD. I
know some of them are basic and some of
them are maybe not expected, but I want
you to really try them. And I I swear
I'm not sponsored by them, okay? The
only thing that I'm sponsored by is my
Kaisen system because I'm the one that
created it. You know, if you want to
check out my Kaizen system, check out my
website radioama.com. You can join
thousands of people with ADHD discussing
their lives and using Kaizen system. and
it is an amazing system that helped me
to manage my life and manage the way
that my brain works and get things done.
So, if you're interested, check it out.
If not, it's completely fine. If you
watch this video and if you have ADHD,
I'm sure you are struggling with
following through your plans. And the
classical advice of just time block,
just block your calendar does not really
work for you. And there's a specific
reason why it doesn't work for your
brain because time blocking is not
designed for ADHD brains. What actually
works for ADHD brains is the sprinting
method. I actually talk about this more
in detail in this video here. And I also
explain the details about my Kaizen
system here as well. So, if you're
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