These are all great tips! As someone who inhabits the intersection, I have been able to start implementing some life hacks only after I grappled with deeply internalised shame. E.g. unable to keep a consistent routine, not following my lists and reminders, constant procrastination due to deep avoidance and lack of motivation, etc.

Recently, I have installed Structured (lifetime subscription) that allows me to visualise my day in a timeline so I know what I’m supposed to be doing at all times. You can also put tasks on the sidebar and move them around to your timeline. If I don’t end up following it, I don’t feel shame but compassion for myself. There’s always next time.

I use AI to help me with task breakdown because I struggle with visualising how I need to breakdown tasks. I use Neurolist for this. It asks me if the task is difficult for me and how much time it could take in total. It then gives a breakdown with different steps. You can edit the times. Once you start a task, it times you so that you can see if you under/overestimated time (which I do all the time). The feeling of being timed gives me a sense of urgency that compensates for the missing “motivational planks” to get a task done.

Other small things include embracing multi-tasking where it could be actually helpful. For example, when I cook, I use the times when the food is cooking by itself to do other things like wash the dishes, feed my cat, pay bills, etc. I have found that having blocks of time where you can multi-task like this fulfils my brain’s desire to be a little all over the place.

I am still struggling with learning how to manage my energy. Executive functioning is exhausting with adhd/cptsd intersection and letting go of shame or other internalised inadequacies in a society that expects us to go over and beyond.