Getting Unstuck: 4 ADHD-Friendly Tools for Getting Going
- Hannah Dickey MSW, LCSW
- Jun 26
- 2 min read
We’ve all been there. You’re staring at The Thing. You want to do it. But your brain says “nope.” That’s not a moral failure. It's executive dysfunction.
At Divergent Path Wellness, we keep it as really as humanly possible. Here are four low-tech, high-impact tools that help me and my clients get unstuck.
The 5-minute timer tricker. Task paralysis? Set a timer for 5 minutes. That’s it. You can stop after. Usually, the hardest part is starting. The timer gives your brain permission to stop, which actually makes starting feel more achievable.
Don't fight the doom pile. Create a system. Shoes by the door? Put a basket there. Clothes on the floor? Fold them straight out of the dryer (no laundry mountain on The Chair™️). The goal isn't perfection, it's lowering friction and making things that work.
A reminder necklace or bracelet. Phone reminder notifications and calendar notifications can get lost in the void. A physical reminder such as a ring, bracelet, or pendant can mean keys, meds, water, or lunch. Wearing your to-do list. It sounds weird, but it can help.
Sunday executive functioning date with yourself. Block 20 minutes every Sunday and write down your to-dos in major life areas: work, nourishing relationships, house maintenance, meals, etc. Giving yourself a bit of room to breathe and plan can ease the day-to-day burden once your week gets going.
At Divergent Path Wellness, we specialize in working with ADHDers who would google: "how can I get unstuck?"
If you resonated with this article, reach out to one of our affirming therapists for a free 15 minute consultation to explore if working with us is a good fit.
Hannah Dickey LCSW
Trauma Therapist, Supporting Queer, Neurodivergent Humans
at Divergent Path Wellness
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