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Managing ADHD effectively requires consistent systems, but sometimes even our best strategies collapse. Sometimes we mistakenly believe our success means we no longer need all our strategies. More often, external disruptions—from minor interruptions to major life changes require us to recalibrate our approach. During this adjustment period, chaos can reign. When this happens, we need to identify what's changed and shore up our foundations.

• Sleep about 8 hours nightly and get morning sunlight to reset circadian rhythms
• Prioritize nutritious eating with fruits, vegetables, healthy fats, and lean proteins
• Incorporate daily physical activity, starting small if needed
• Practice mindfulness, yoga, or journaling to stay present
• Use pause-scan-ask technique during transitions to prevent losing items
• Maintain a reliable system for tracking appointments and responsibilities
• Review your schedule each night and prepare tomorrow's to-do list
• Establish designated places for belongings to minimize searching
• Track behaviors to quickly notice when you're neglecting something
• Set non-negotiable self-care and essential responsibilities
• Use the scientific method to identify and solve specific ADHD challenges

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