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3 ADHD-Friendly Time Management Tricks (That Aren’t Another Planner or App)

Feeling behind before the day even starts? You’re not alone. In this episode of Do I Have ADHD?, Cheska shares three ADHD-friendly time management hacks that are simple, sensory-based, and don’t rely on planners, productivity apps, or yet another to-do list. Whether you're navigating school mornings, work routines, or just trying not to be late again—this episode gives you tangible, brain-friendly tools to help you feel time more accurately and move through your mornings with less stress.

You’ll learn:

🕒 Why your relationship with time matters more than any app

🎶 How a custom morning playlist can retrain your time awareness

⏰ The power of random alarms for ADHD time blindness

⌚️ Why wearing a simple watch might change everything

🧠 How to stop reinforcing the belief that “there’s never enough time”

Plus, Cheska gives a sneak peek at her upcoming Back to School series for ADHD parents and caregivers!

Application for the ADHD Consistency Collective

0:45 – 2:00 | Why ADHD Brains Often Quit Too Soon

* The cycle of starting strong, then dropping off

* Chasing novelty + dopamine

* Misinterpreting pauses as failure

2:00 – 4:00 | Do You Actually Need Something New? (Probably Not.)

* Life doesn’t stay perfect, routines get disrupted

* The choice: return or restart

* Example: what would happen if you switched podcast topics constantly?

4:00 – 5:45 | Take a Break on Purpose

* Personal example: meal planning fatigue

* Instead of starting a new system, choose to pause

* No shame, just rest

5:45 – 6:45 | Consistency ≠ Perfection

* Consistency is about coming back, not doing it flawlessly

* Reframing the break

* Questions to ask when returning:

* What was working?

* What wasn’t?

* Do I need to tweak or reset?

6:45 – 7:30 | Wrap-Up & Call to Connect

* Reminder: you’re not failing—just human

* Links to related episodes (reflection + pivoting)

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Episode Outline: Slow is Smooth, Smooth is Fast

00:00 – Welcome + Quick Overview
A short, actionable episode on slowing down and calming your nervous system.

00:30 – Parenting Moment
A lesson from my daughter about how rushing actually slows us down.

02:00 – The Phrase That Stuck
"Slow is smooth, smooth is fast"—why this finally resonated.

03:00 – Real-Life Examples
Catching myself rushing while cooking, shopping, and driving.

05:00 – Book Connection
Revisiting The Ruthless Elimination of Hurry and joining a book study.

06:30 – The Power of Sabbath
Spiritual reflections on rest and how practicing Sabbath can literally add years to your life.

09:00 – Current Progress
How I’m working toward a slower pace and more intentional rest.

11:00 – Closing Thoughts
Let’s chat! DM me or leave a comment with your thoughts.

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