The neurodivergent coaching toolkit: tools my clients swear by
From time management and focus to sensory support and life hacks, I’ve developed a mega-coaching toolkit for ADHD/ASD and neurodivergent adults, with hacks for every part of life.
No really. This list is huge.
I would bet coffee on you finding something in this coaching toolkit to help you (I can’t live without coffee - that’s how certain I am).
For those who don’t know me, I’m Victoria Tretis, an Access to Work Coach for neurodivergent adults. I've clocked up around 600 hours of coaching over the past few years, and over 500 of those have been with people who have neurodivergences like ADHD, ASD and Dyslexia.
It's not about fixing a broken brain (as the media might have you think) but creating strategies that work with your brain, energy and moods (which will likely feel different daily).
As a coach specialising in working with neurodivergent adults, I've seen how the right tools and systems can make a profound difference for my clients.
I was speaking with a new client yesterday and she spoke about how she felt like a failure for not being able to stick to one thing - how she'd go full turbo on something and then lose interest. I challenged it by asking what if that was okay? What if you use the tool or strategy for as long as it's useful and then move to something else?
That doesn't mean you can't revisit the previous strategy. In fact, that's exactly what my coaching is - experimenting with strategies to create that mental toolkit to draw on depending on the brain/energy/mood.
So rather than gatekeep it all, I thought, why not turn it into a handy article I can share with them? And you get the benefit! Win-win.
All these techniques and tools have been tried and tested. It’s doubtful you’ll vibe with them all (but by all means, work through them all if you want to!)
They’re all tools that either I or my clients have tried and recommend. The key is to experiment and find what works best for you.
Create your own go-to toolkit. One you can stick on your wall and go back to time and time again, so you can build confidence and succeed in whatever you put your mind to.
Neurotypicals have an unfair advantage in that this world was built for them.
These tools level the playing field!
1. Time management and task organisation tools
Do you find you have a bit of time blindness, or maybe your executive function decides to take a break when you need it most? These tools can make abstract time feel more concrete and make tasks feel much less overwhelming. They make your brain happy and tick, so you can get those to-dos off your list a lot quicker than you think.
Visual planning
A traditional digital calendar might not be cutting it for you. If you’ve used your Google calendar once or your eyes tend to glaze over your appointments, you might need something more visual and collaborative.
My clients and I are a fan of Tiimo, an app designed specifically for neurodivergent brains. It's fantastic because it uses visual timelines, icons, and colour-coding to make schedules easy to understand and follow, which is a huge help with organisation. https://www.tiimoapp.com/
Co-working
Co-working (also called “body doubling”) is where you get on a call with someone and you both agree to get down to work, usually with the camera on, but you can do text-only sessions too. It might sound odd if you’ve never tried it before, but it’s proven to help people overcome that dreaded task paralysis.
MY HOT PICK
Flown (30-day trial) is a virtual co-working platform that does just this, so-called because it helps you get into a flow state. I personally love their structured sessions (I usually do an hour!), their text-only sessions, or the drop-in ones. Full transparency: This is an affiliate link: https://www.google.com/search?q=https://try.flown.com/mQEDpMX
Timers
ADHD brains thrive on interest, novelty, and adrenaline-all of which create the dopamine you need to focus. You can use this to your advantage and trick your brain into starting a task!
When a task feels boring, your brain searches for a quick dopamine hit from something else (like social media – hello scrolly rabbit hole!).
The trick is to make the boring task more appealing by building in your own dopamine reward.
There are a few different ways you can do this – try them and see which works best for you.
Pomodoro technique
This is a method that involves focused sprints (e.g. 25 minutes) with short breaks (e.g. 5 minutes). It helps with task initiation and prevents burnout. Apps like Focus Keeper and Forest gamify this, providing a small dopamine hit for your progress. Forst is particularly fun because you get to grow a virtual forest, and the more focused you are, the more trees you grow.
Race the Clock
Simple but very effective. Set a timer for a short burst (even just 5-10 minutes) and see what you can get done. This turns a boring task into a game. A physical egg timer is great because you can see and hear it, but a timer that suits you is crucial for this to work. The goal isn't to finish the whole project so try not to make it TOO long, just to win that small block of time. A couple I use (and a bonus: neither makes an annoying ticking sound):
Analog tools
Wall planners
Don't underestimate the power of a physical whiteboard, a large wall calendar, or even sticky notes. A visible "command centre" can be a game-changer for people who prefer a non-digital approach. You can buy PDF planners from Etsy to print and use. If you like a whiteboard, you can get special whiteboard paper that sticks to your wall from Amazon. (It’s static, so no sticking or mess needed!)
Weekly Magnetic Planners
For a simple, at-a-glance way to list your priorities, a weekly magnetic planner is a fantastic tool. You can stick it on the fridge, making it impossible to ignore. It helps externalise your plans and reduces the mental load of remembering what's next.
Time-saving tools
Create shortcuts
Do you hate having to type the same things over and over again? Text expander is an amazing tool for creating shortcuts on your laptop. You can use it for your home address, email address, or any phrases you use often. It saves time and thinking, which is a huge win for such a tiny tool. It's less than $5 per month and literally saves me hours every week, which is a bonus that comes in a handy little report it sends you. (Pure dopamine!)
Breaking down tasks
Executive function challenges are common across a lot of neurodivergent conditions. A key strategy is to break down large tasks into small, manageable steps. If you take a step back, you’ll notice that one task you’ve got planned probably has about 10 steps. Focus on one step at a time, celebrating each small win.
This helps with task initiation and prevents you from feeling overwhelmed.
2. Sensory and environmental support tools
Our environment has a huge impact on our ability to focus, regulate our emotions, and feel comfortable. Creating a sensory-friendly space is a powerful act of self-care. It helps regulate your nervous system, so you feel calmer, and it enables you to get into a more focused and productive zone.
These tools make the top of the list for me and my clients:
Noise reduction tools
Products like Loop earplugs or noise-cancelling headphones are invaluable for blocking out overwhelming sounds. Sensory overload is a big barrier, and having control over auditory input can make a huge difference. For example, I have a pair of Sony noise-cancelling headphones that I absolutely love-I managed to get them for a massive discount in an Amazon glitch!
Fidget tools
Fidget toys are amazing for providing tactile and visual stimulation that helps with self-regulation and focus. The key is to find a sensory tool that provides the input you need without being distracting. It all comes down to experimenting!
Lighting and visuals
Dimmer lights, desk lamps, and even coloured light bulbs can create a more comfortable visual environment. The PELARBOJ LED table lamp from IKEA is a big hit in our house,
Create a sensory toolkit
For my autistic clients, a personal sensory toolkit can make a huge difference in managing over-stimulation and preventing meltdowns or shutdowns. This might include a small bag with items like a fidget toy, a soothing scent, or a pair of earplugs. Having these items on hand provides a sense of calm and control in unpredictable environments.
3. Communication and systems for life
Putting systems in place is like having an external brain. Working memory can only hold so much (just ask your laptop when you’ve got 50 screens open!). Offloading that information somewhere safe (that you can easily access) will be life-changing for you.
So how do you externalise your brain?
Physical notebooks/planners
If you prefer good old-fashioned paper notebooks and planners, then find a way that works for you. Would you rather keep everything in one big planner, or have separate colour-coded books for different areas of your life/work? If you’re a serial notebook hoarder, this might not be the best option for you.
Digital tablets
For some clients, the Remarkable tablet has been a game-changer and I love mine! This E Ink tablet helps centralise and organise all your notes and thoughts in one place. It mimics the feel of pen on paper but lets you search and sort instantly, so you'll never lose a key idea. The distraction-free screen creates a sense of zen and is a huge bonus for ADHD, and the simple format is great for people with dyslexia. It can sometimes be funded through Access to Work, which is a great option for those in work.
4. AI tools as a thinking partner
For many neurodivergent individuals, second-guessing and analysis paralysis are huge hurdles to moving forward. This is where AI tools can act as an external thinking partner to help you get unstuck.
Here are some of my fave tools:
This is a fantastic set of simple tools designed by and for neurodivergent people. Its "Magic To Do" feature can take a vague or overwhelming task ("clean the house") and break it down into a clear, manageable checklist of steps. The "Compiler" is brilliant for getting a tangled "brain dump" of thoughts and ideas, turning it into a structured, actionable list so you can move forward.
If you’ve not heard of either of these, they’re conversational AIs that help with brainstorming, outlining, and writing. Like a chatbot that knows pretty much everything!
If you're stuck on how to phrase a difficult email, you can get a draft to work from.
If you're second-guessing a decision, you can ask for a pros and cons list.
They can help you get over that initial hurdle and stop ruminating, giving you a starting point to build from.
MY HOT PICK
Honestly, journaling is not something I've normally been able to get into, but the Rosebud app might just be a game-changer. I found the AI micro-prompts incredibly helpful for self-reflection and for managing the tough emotions that can come with things like Rejection Sensitive Dysphoria (RSD). I'm proud of how I'm sticking to it! It’s like having a little coach in my pocket when I ask it to challenge my thinking by offering alternative viewpoints. You can try it with a 15% discount here: https://rosebud.onelink.me/Zipo/hp15
5. Tools to navigate the "ADHD Tax"
Have you ever heard of the ADHD tax? It’s a very real concept and shared experience among fellow ADHDers; the extra financial costs incurred from things like forgetfulness, impulsivity, and last-minute organisation.
It can look like:
Double booking hotels
Missing credit card payment deadlines
Buying the shiny new thing you didn’t actually need
Forgetting to cancel free trials
What if I told you that you could reclaim some of this money by using tools that work for you automatically!
Here are some tools that do just that:
TopCashback
To counteract the cost of last-minute purchases, I use a browser extension and app from TopCashback. This low-effort tool gets you a percentage of cashback from a huge number of brands. Since I was going to buy from them anyway, it’s essentially free money that helps offset some of the extra costs. Full transparency: This is an affiliate link
Amazon Subscribe & Save
This is a brilliant system to help avoid the mental load and cost of the "ADHD tax." By setting up a regular order for things you always need, like cat food or toilet rolls, it happens automatically. The prices are often a little cheaper on the subscription option, and it takes away the mental load of remembering, which is a huge win.
Coffee Subscriptions
For something you're a regular user of, like coffee, a subscription can be a lifesaver. For example, I use Wonky Coffee because of their mission to reduce waste. It took a while to get the delivery frequency right, but with a fortnightly subscription, I never need to think about running out. It's always arriving, and a new packet is on the shelf ready to open.
6. Tools to streamline daily living
Daily chores can increase that daily mental load, but a few changes can reduce your to-do list considerably and have a huge impact on your overall energy and wellbeing.
Creating a more zen household often starts with small changes.
Look out for tools that simplify tasks that might feel overwhelming. Need more ideas? Ask your new AI companion, Chat GPT or Gemini, to make some suggestions!
Coverless duvets
If the mental and physical gymnastics of changing bedsheets get you in a tangle, I highly recommend coverless duvets. They are essentially a big, quilted blanket that you can throw directly in the wash. We have a few on rotation so we can chuck one in the washing machine and not worry about it drying before we put a new one on. This is one less step in the laundry process and significantly reduces the mental load.
The organised mum method
While I disagree with the name because of its patriarchal connotations, this method is fantastic for anyone who wants a loose structure for keeping on top of housework. The website and app chunk down cleaning into day themes, with the idea that you just do a little bit each day.
If you miss a week, the routine is always the same, so you know exactly what to do. It also makes it easy for the family to pitch in because they know what's what.
7. Tools to build and maintain a routine
For many neurodivergent people, routines are essential for reducing anxiety and managing energy. They provide a predictable structure that conserves mental energy and helps with change resistance. Maintaining that routine, however, can sometimes prove a little trickier.
Here are some different things you can try to make it a little easier:
Create Visual Schedules
Whether it's a paper chart or a digital app, seeing your routine laid out visually can be incredibly helpful. Use icons or colours to represent different tasks or times of day. This can be especially useful for morning or evening routines when you’ve got different family members doing different things.
Finch Self-Care App
I've heard some clients have had massive success using this app to build habits, though I will say it's a bit too "cutesy" for me personally! It helps you build habits and reflect on your day with an adorable virtual pet that grows as you complete goals. It’s a great way to gamify self-care and make it more engaging.
Build Your Routine with Habit Stacking
Instead of trying to create a brand-new habit, try "stacking" it onto an existing one. For example, after you pour your first coffee of the day, take 5 minutes to plan out your three most important tasks. This links a new habit to a strong, existing one.
Be Flexible
The most effective routines are the ones that work for you, not against you. If you have a day where you can't stick to the schedule, practice self-kindness and don't beat yourself up. Just get back to it the next day. The key is to be consistent, not perfect! This helps avoid the common "all-or-nothing" thinking that can derail progress. 😊
So there you have it. My super list of ADHD and coaching tools that help not only the work version of you but in your day-to-day life. Because work and life overlap. If you’re feeling mentally prepared in one area, it will directly affect the other.
If the idea of getting some control back in life or work sounds a bit appealing and you’re looking for an ADHD & neurodivergent specialist coach, then get in touch to book a discovery call. Just a quick chat to find out more about me, how I can help you, and how this coaching malarkey works. All you need is Access to Work in place. Not sure what that is? Check out my other articles here:
