What I Learned from Taking an ADHD Test ②
—Thinking about 'how to handle my own brain' through cognitive behavioral therapy, exercise therapy, and environmental adjustments
Before taking the ADHD test, I was quite anxious.
“Am I borderline intellectually disabled?”
“Why can't I do normal things normally even though I'm trying?”
“Even though I've achieved results at work, is it just because I'm lazy that I stumble over small details?”
I thought about things like that over and over again.
On the other hand, it's not like I haven't been able to do anything at all until now. I have earned quite a number of certifications. At work, I have also come up with ideas that led to inventions and patents. I can focus deeply on fields that interest me. I think I am actually quite good at technology, craftsmanship, understanding systems, generating ideas, and thinking of improvement plans.
And yet, for some reason, there are things I am bad at.
I am slow to start.
I can't move until just before the deadline.
I make typos, omissions, and oversights.
I am bad at administrative tasks that I don't see the point of.
I am weak at checking, organizing, planning, and deadline management.
My room tends to get messy, but when I start cleaning, I become strangely thorough.
I hyperfocus on things I'm interested in, but I find it surprisingly hard to get my body moving for things I'm not interested in.
I have trouble falling asleep, or my brain won't stop.
Since I was a child, I wasn't a so-called 'restless child running around.' According to my mother, I was a quiet child who liked making things by myself. It wasn't like I was extremely forgetful either. So, even when I was told I had ADHD, there were parts that didn't quite click at first.
However, looking back at the difficulties I've had as an adult, there are parts that make a lot of sense.
When people think of ADHD, images of hyperactivity, impulsivity, forgetfulness, lateness, and inability to tidy up tend to come to mind first. However, in adult ADHD, it can manifest more as mental hyperactivity, attention control issues, executive function deficits, time management struggles, emotional processing difficulties, and lowered self-esteem rather than superficial physical hyperactivity. ADHD is considered a neurodevelopmental disorder centered on inattention, hyperactivity, and impulsivity, but how it appears varies significantly from person to person. The American Psychiatric Association also explains that while ADHD symptoms include inattention, hyperactivity, and impulsivity, they can affect a wide range of areas such as academics, work, relationships, and daily life.
In my case, what stands out is not so much a 'lack of ability' as it is 'inconsistency in how my abilities manifest.'
I am strong in areas that interest me.
I am good at coming up with new ideas.
I also like forming technical hypotheses.
I am also good at connecting multiple fields of thought.
However, when it comes to monotonous checking, paperwork, deadline management, checking for omissions, or tasks where I find it hard to see the meaning, my performance suddenly drops.
It is easier to deal with this by thinking of it as a 'problem of how to use my brain' rather than just a personality issue.
In this article, I would like to organize what kind of measures can be considered, based on my own ADHD test experience and symptoms. The focus will be on cognitive behavioral therapy, exercise therapy, sleep improvement, environmental adjustments, and the use of AI and tools.
Note that this article does not determine medical diagnoses or treatment policies. Formal interpretations of drug therapy, diagnostic names, and test results need to be discussed with professionals such as doctors or clinical psychologists. What I am writing here is merely an organization of thoughts for one person to consider 'how to handle their own brain' as an affected individual.
1. Think of ADHD measures as 'design theory' rather than 'guts theory'
I think the thing that people with ADHD tendencies suffer from most is not the failure itself, but taking all the failures as 'problems of their own character.'
I was late again.
I made a mistake again.
I procrastinated again.
I couldn't tidy up again.
My check was weak again.
When things like this pile up, words immediately pop into my head.
"I am lazy."
"I am a failure as a professional."
"Am I not smart enough?"
"I won't be able to do it anyway."
"There's no point in trying."
However, I want to pause here for a moment.
ADHD-related difficulties cannot be explained simply by a "lack of motivation." This is because the same person can be abnormally focused in certain situations.
I am the same way. I can focus quite well on things that interest me, things that are technically interesting, things that lead to inventions, craftsmanship, research, and parts of my certification studies. In fact, I can get so absorbed that people around me wonder, "How can you keep going like that?"
However, when it comes to administrative tasks, checking, organizing, planning, or boring repetitive work, I suddenly become unable to move.
In other words, the problem is not whether I have the ability or not.
"Brain activation conditions" are biased.
There is a large difference in output between "tasks that feel rewarding" and "tasks that do not."
It is difficult to move unless "what I should do" and "what I want to do now" align.
It is hard to get the engine running without "deadlines," "a sense of crisis," "interest," or "novelty."
Thinking about it this way changes the direction of the countermeasures.
Instead of increasing willpower, design activation conditions.
Instead of relying on willpower, create an environment.
Instead of relying on memory, externalize it.
Instead of reflecting, create a mechanism to prevent recurrence.
Instead of self-denial, break actions down into smaller steps.
ADHD countermeasures are not a matter of morality, but a matter of design.
This is quite easy to understand if you think like an engineer.
When a malfunction occurs, you don't say every time that "the part lacked willpower." You isolate the cause. You look at the reproduction conditions. You look at the input and output. You look at the load conditions. You look at the sensor positions. You look at the feedback control. If human error occurs, you change the UI or procedures to make human error less likely.
I think ADHD countermeasures are the same.
Instead of ending with "I was no good,"
"Under what conditions did the mistake occur?"
"Under what conditions was I able to move?"
"Where can I add external support to increase reproducibility?"
I think about these things.
This perspective becomes the foundation for cognitive behavioral therapy and environmental adjustment.
2. Organizing my ADHD tendencies
First, I will try to organize my own difficulties.
2-1. Hyperfocus
I can dive deep into things that interest me. I have a strong personal interest in fields like technology, certifications, inventions, research, guitar, repairs, AI, IoT, and medical equipment. In these fields, I can spend time researching, thinking, and working with my hands, forgetting the time.
This is also a strength.
However, hyperfocus also has its side effects.
Losing track of time.
Going to bed late.
Skipping meals and breaks.
Neglecting other tasks.
Getting too absorbed in things that shouldn't be done right now.
Finding it difficult to stop once started.
Hyperfocus may look like a talent, but if you can't control it, it can disrupt your entire life.
Therefore, I believe hyperfocus is not something to be eliminated, but something to be managed.
2-2. Slowness in Starting Tasks
For me, the biggest issue is that it feels heavy to even get started.
Once I start a task, I might make progress. However, it takes a long time to begin. In particular, I feel strong psychological resistance toward tasks that feel meaningless, detailed checks, reports, administrative work, and monotonous, procedural tasks.
In my head, I know I have to do it.
But my body won't move.
Time just passes by.
As the deadline approaches, I finally move out of panic.
This pattern repeats itself.
From the outside, it might look like I'm being lazy. But for the person experiencing it, it feels more like I'm unable to boot up rather than lacking motivation.
2-3. Last-Minute Deadline Type
When a deadline approaches, my engine suddenly kicks in.
I suspect this is quite common for people with ADHD tendencies. I can't move during normal times, but I can move when the sense of crisis right before a deadline hits. It's only when my brain receives strong stimulation that I finally enter a state of focus.
This way of working can sometimes produce results in the short term.
However, it is quite dangerous in the long term.
Sleep is sacrificed.
There is no time for quality checks.
Typos and omissions increase.
Communication with others is delayed.
Self-loathing increases.
The memory of 'being down to the wire again' remains.
The last-minute deadline type is not a talent; it's more like a state of forcing the brain to start up through a crisis.
2-4. Typos, Omissions, and Oversights
In my case, I am relatively good at thinking about ideas and the big picture, but I am prone to small omissions and typos.
This is quite problematic at work.
Even if your technical ideas are good, errors in your writing will lower your credibility.
If a report has omissions, it makes you look like you didn't check it thoroughly.
Typos and omissions in emails affect the impression you make.
Overlooking specifications or conditions can cause problems in later stages.
In other words, the ability to generate ideas and the ability to verify them are different skills, and I need to compensate for the latter much more consciously than the former.
2-5. Difficulty with administrative tasks, organization, and verification
I am weak at tasks where I struggle to find meaning.
Examples include detailed paperwork, formal verification, tasks that just involve following procedures, simple organization, and deadline management. Of course, I understand that these are necessary tasks for a working adult. However, if I cannot easily inject my own interest or creativity into them, my brain has a hard time getting on board.
The important thing here is not to say, 'I don't have to do it because I'm bad at it.'
Precisely because I am bad at it, I need to turn it into a system.
3. What is Cognitive Behavioral Therapy?
As a countermeasure for ADHD, Cognitive Behavioral Therapy (CBT) is an important option.
Broadly speaking, CBT is a method for reducing life difficulties by reviewing one's 'way of thinking' and 'behavioral patterns.' CBT for ADHD does not just involve staying positive; it addresses organization, planning, dealing with distractibility, procrastination countermeasures, problem-solving, and correcting ways of thinking. Descriptions of CBT for adult ADHD list psychoeducation, organization/planning, dealing with distractibility, adaptive thinking, and responding to procrastination as core elements.
The UK's NICE guidelines also indicate that for adult ADHD, non-pharmacological therapy should be considered if medication is not chosen, if medication is not suitable, or if life difficulties remain even with medication.
In Japan as well, the National Center of Neurology and Psychiatry hospital introduces a CBT program for adult ADHD aimed at adults who struggle with planning and attention. Furthermore, research into apps based on CBT for adult ADHD is progressing, and directions for providing support to those who find it difficult to access face-to-face CBT are being considered.
What is important here is that CBT for ADHD is not about 'trying your best with willpower.'
It is actually the opposite.
Because I have failed by relying on willpower, I turn it into a system.
Because I cannot manage things just in my head, I put them outside.
Because I fall apart due to emotions, I visualize the patterns.
Because I procrastinate, I lower the hurdle for starting.
Because I engage in self-denial, I separate facts from interpretations.
I believe this is exactly the direction I need.
4. CBT I need 1: Turning self-denial into a 'working hypothesis'
People with ADHD tendencies tend to accumulate experiences of failure.
Being late.
Forgetting things.
Missing details.
Making mistakes.
Not being able to tidy up.
Not being able to do what I said I would.
When these experiences continue, it becomes easy to jump to the conclusion that 'I am no good' every time a failure occurs.
I feel the same way.
Am I not smart enough?
Do I have borderline intellectual functioning?
Am I just being lazy?
Is there something wrong with me as a working professional?
I sometimes think these things.
However, from the perspective of cognitive behavioral therapy, it is necessary to first distinguish between these.
Fact: I waited until the last minute before the deadline.
Interpretation: I am lazy.
Fact: There were typos and omissions.
Interpretation: I am incompetent.
Fact: Administrative tasks took a long time.
Interpretation: I am a person who cannot do normal things.
Just separating these "facts" from "interpretations" makes a big difference.
This is because facts can be addressed, but self-denigration cannot.
Thinking "I am no good" does not improve your next action. Instead, you feel depressed, avoid the task, and procrastinate even more.
On the other hand, thinking "I tend to make typos, so I will read it aloud and use an AI checker before submitting" is a concrete measure.
In other words, turn self-denial into a working hypothesis.
Instead of "I am lazy,"
think "I might be the type of person who finds it very difficult to start tasks I am not interested in."
Instead of "I am incompetent,"
think "Compared to my ability to grasp the big picture, my automatic processing for checking details might be weak."
Instead of "I am a failure as a professional,"
think "My reward system is hard to activate unless a deadline is near, so I need to create artificial deadlines."
Rephrase it like this.
This is not making excuses. It is a technique for converting problems into a form that can be addressed.
5. CBT I Need 2: Breaking Down Starting a Task into "5 Minutes"
My biggest challenge is getting started.
I know what I need to do.
But I cannot start.
Time passes while I am unable to start.
My guilt increases.
It becomes even harder to start.
To break this vicious cycle, I need to make the tasks themselves smaller.
The key is to set your goal as "starting" rather than "completing."
For example, when writing a report.
A bad goal is:
"Finish the report by the end of the day."
This is too heavy. Your brain will reject it.
A good goal is:
"Open the file"
"Write just the title"
"Create three headings"
"Write just five lines in bullet points"
"Set a timer for just five minutes"
This much is enough.
For people with ADHD tendencies, the hardest part of a task is getting started. Therefore, the initial goal should be "activation," not "completion."
I find it easy to think of this like a car's starter motor.
A car doesn't need to be driving on the highway from the start. First, you turn the engine on.
Humans are the same; first, you activate the task.
It's okay if you stop after five minutes.
However, sometimes you might want to continue after five minutes.
If you continue, you're lucky. If you don't, it still serves as training for activation.
This "five-minute start" can be used as a behavioral experiment in cognitive behavioral therapy.
The hypothesis for the experiment is as follows:
"If I start once, I might make some progress."
"The pain before starting might be overestimated compared to after I actually start."
"If I break the task down into smaller pieces, I might be able to lower my perfectionism and resistance."
You record these things.
Resistance before starting: 90 points
Resistance after 5 minutes: 60 points
Progress after 10 minutes: Only headings done
Impression: Surprisingly, I made some progress once I started
As these records increase, your cognition shifts from "I can't do it anyway" to "I might be able to do it if it's just five minutes."
6. CBT I Need 3: From Last-Minute Type to "Intermediate Deadline Type"
For a last-minute type like me, it's dangerous to have only one deadline.
I can't move until the real deadline approaches.
I finally move at the real deadline.
There is no time for checking.
Mistakes increase.
Sleep is sacrificed.
Self-loathing increases.
To change this pattern, it is necessary to divide the deadline into multiple parts.
Instead of just having a final deadline, create a "start deadline," "draft deadline," "deadline to show someone," "revision deadline," and "pre-submission check deadline."
For example, if you have a report due on Friday, do it like this:
Monday: Create the file and just make the headings
Tuesday: Add rough bullet points
Wednesday: Write half of the main text
Thursday morning: Treat it as finished once
Thursday night: Check for typos and omissions
Friday: Just submit it
The point is to "make Thursday morning your tentative final deadline."
People with ADHD tendencies find it hard to get moving without a deadline. So, artificially increase the number of deadlines.
However, it is easy to break deadlines you set for yourself. Therefore, you need to externalize them.
Put them in your calendar.
Set reminders.
Tell someone, "I'll send you a draft on Thursday."
Have an AI check your progress.
Declare your work schedule to others.
Keep screenshots or file creation history.
What people who work best right before a deadline need is not to concentrate their sense of urgency on the final day, but to distribute that sense of urgency in advance.
7. CBT I Need 4: Preventing Typos and Omissions Through "Processes" Rather Than "Character"
I get quite depressed when I make typos or leave things out.
"I did it again."
"I'm sure I checked it properly."
"Why do I make such simple mistakes?"
However, self-denial here won't reduce the number of mistakes.
To reduce mistakes, you need to incorporate checks into your workflow.
In my case, the following system seems like it would work well.
7-1. Don't finish checking in one go
If you try to see everything in a single check, you will overlook things.
Therefore, divide your check items.
1st pass: Does the content make sense?
2nd pass: Numbers, dates, and proper nouns
3rd pass: Typos and omissions
4th pass: Is the expression clear to the recipient?
5th pass: Submission format, attachments, and recipient address
If you divide what you are checking, the cognitive load decreases.
7-2. Read it aloud
When reading only with your eyes, you tend to skip over typos.
When reading aloud, it is easier to notice things that feel off.
In particular, for things like note articles, emails, reports, and briefings, it is a good idea to read them aloud once at the end. Even if you don't say it out loud, just reading it in your head makes a difference.
7-3. Have AI check it
You can significantly compensate for typos, omissions, logical gaps, and stiff phrasing by having AI check your work.
“Please point out any typos, subject-predicate mismatches, logical leaps, or difficult-to-read expressions in the following text.”
“Without changing the content, please make it easier to read.”
“Please point out areas where there is too much technical jargon.”
Use it in this way.
For people with ADHD tendencies, AI is a very good match. This is because you can use it as an external aid for your weak areas.
However, always check the AI's output. AI is not omnipotent. Errors can occur, especially in specialized fields, medicine, law, regulations, and the latest information. It is better to think of AI not as an entity that “thinks for you,” but as an “entity that assists with the verification process you struggle with.”
7-4. Standardize your checklist
It is tiring to think of verification items from scratch every time. Therefore, standardize your checklist.
For example, for work, it would look like this.
Is the recipient correct?
Is the attachment included?
Is the date correct?
Are the numbers correct?
Are the requests clear?
Did I write the deadline?
Does the other party know what to do next?
Did I check for typos and omissions?
If I can leave it overnight, did I?
A checklist is an external brain that prevents you from having to rely on your memory.
8. CBT #5 I Need: Giving Meaning to 'Meaningless Tasks'
I struggle with tasks that I don't find meaningful.
I think this is a very important point.
Simple tasks, administrative work, formal paperwork, verification tasks, and deadline management. These are things that are hard to get interested in. However, as a working adult, they are unavoidable.
So, what is necessary is not to end it with 'this task is boring,' but to 'redefine the meaning of this task.'
For example, checking a report for typos and omissions.
If you think about it normally, it's boring. However, if you change the meaning, it's different.
'This is a quality assurance process to correctly convey my technical skills.'
'Reducing errors in my writing is a defense to ensure my inventions and ideas aren't taken lightly.'
'Verification work is maintenance work to protect my reputation.'
'Deadline management is scheduling to help my future self.'
I think of it this way.
Since I am an engineer, if I convert these into words like 'quality assurance,' 'maintenance,' 'design,' and 'prevention of recurrence,' I find it easier to feel the point of doing them.
I think it is important for ADHD management to translate things into words that your brain reacts to more easily.
'Do it properly' doesn't make me move.
'It's a quality assurance process' makes me move a little.
'Clean up' doesn't make me move.
'It's environmental design to improve work efficiency' makes me move a little.
'Do it quickly' doesn't make me move.
'It's risk management to avoid pulling an all-nighter right before the deadline' makes me move a little.
Design the words that move you, specifically for yourself.
9. Exercise Therapy: ADHD Brains Need 'Body-First' Measures
When people talk about ADHD management, it tends to be about psychotherapy or medication. However, I think exercise is also quite important.
I have issues with my lower back and knees, so I need to be careful with exercise, but even so, moving my body is related to attention, mood, sleep, weight management, and self-efficacy.
Recent reviews suggest that physical activity in ADHD may have positive effects on executive function, attention, inhibitory control, and cognitive flexibility. In particular, it has been shown that aerobic exercise may be related to sustained attention, high-intensity exercise to impulse control, and coordinative exercise to cognitive flexibility.
Of course, this is not to say that exercise alone can cure ADHD.
However, I believe exercise is quite effective as a foundation for regulating brain function.
In my case, it is realistic to think about exercise therapy in the following way.
9-1. Do not start with intense exercise
When people hear that exercise is good for managing ADHD, they may try too hard right from the start.
Going to the gym every day.
Starting a running routine.
Doing high-intensity training.
Suddenly walking for long periods.
However, considering the condition of your lower back and knees, you must avoid overdoing it. Exercise that you cannot sustain becomes a source of frustration rather than a solution.
Start with low-impact activities.
Walking for 10 minutes.
Doing light stretches.
Cycling for a short time.
Walking on safe, flat ground instead of taking the stairs.
Doing strength training while consulting with a trainer or physical therapist.
Think of exercise therapy in terms of consistency, not willpower.
9-2. Start your brain with a morning walk
A light morning walk seems to be a good fit for me.
Moving your body in the morning makes it easier to wake up your brain. Getting sunlight also helps regulate your internal clock. For those whose sleep rhythms are easily disrupted, morning light and light exercise are quite important.
The purpose of walking is not just for weight loss.
Waking up the brain.
Regulating your mood.
Creating a start to the day.
Connecting to sleep at night.
Moving your body before entering procrastination mode.
Give it this meaning.
If you try to do a perfect workout from the morning, you won't keep it up.
It's okay to just 'go outside for 5 minutes'.
It's okay to 'walk to the convenience store'.
It's okay to just 'soak up some sunlight'.
The important thing is to incorporate physical activity into your morning routine.
9-3. Mini-exercise before starting tasks
If you struggle with getting started, it might be helpful to move your body slightly before beginning a task.
Stand up from your chair.
Roll your shoulders.
Do a few squats.
March in place.
Take a deep breath.
Drink some water.
Make this a "ritual for starting work."
When you have ADHD tendencies, you may find yourself unable to move even if you try to start a task just by thinking about it. In such cases, start with your body.
"Move your body before starting work."
"Set a timer for 5 minutes after moving your body."
"Work for just 5 minutes."
Turn it into a set routine like this.
9-4. Using exercise as a brake for hyperfocus
Exercise can also be used as a brake to stop hyperfocus.
When you enter a state of hyperfocus, you stay seated.
You lose track of time.
You don't take breaks.
Your sleep gets delayed.
Therefore, incorporate a system to stand up at regular intervals.
Stand up after working for 50 minutes.
Go outside after working for 90 minutes.
Force yourself to stretch after 10:00 PM.
Take a shower as a signal to stop working.
Hyperfocus cannot be stopped just by trying to stop it in your head. By inserting physical actions, you can switch your state.
10. Sleep measures: The foundation of ADHD management
For me, sleep is a very important theme.
My brain won't stop.
I end up thinking about things at night.
I start researching things I'm interested in and my bedtime gets delayed.
The next day, my attention span drops.
I make more mistakes.
I feel even more self-loathing.
This cycle is quite dangerous.
ADHD and sleep problems are deeply related, and reviews on sleep issues in adult ADHD state that evidence-based interventions for sleep may help improve functioning in adults with ADHD. It is also noted that sleep disorders in ADHD can affect mood, attention, behavior, and functioning at school or work.
In my case, saying "I'll go to bed early" is not enough for sleep management.
This is because if I could just go to bed early by wanting to, I wouldn't be struggling.
What is needed is the design of nighttime behavior.
10-1. Do not include highly stimulating tasks at night
For people with ADHD tendencies, researching things at night is dangerous.
Read technical articles.
Research AI.
Look up certification information.
Brainstorm ideas for note articles.
Research guitars and equipment.
Think about future business ideas.
Things like these are interesting. That's why I can't stop.
When I start doing interesting things at night, my brain wakes up.
My bedtime gets delayed.
The next day falls apart.
As a countermeasure, I should not schedule 'thinking tasks' at night.
At night, reduce input.
Do not look things up.
Do not browse shopping sites.
Do not watch stimulating videos.
Do not dig deep into new ideas.
If an idea comes up no matter what, just write it down and stop.
10-2. Create a 'note to pass on to tomorrow's self'
If you can't stop thinking before bed, it's often because tasks are still left in your head.
'I have to do that'
'I don't want to forget this idea'
'What should I do tomorrow?'
'I need to reply'
If you try to go to sleep with these things still in your head, your brain will continue to process them.
Therefore, create a 'note to pass on to tomorrow's self' before bed.
Write down only three things to do tomorrow.
Write down everything that is on your mind.
Make a list of things not to think about tonight.
Decide only the first step for tomorrow.
The point is not to try to solve things before bed.
Before bed is not a time for solving, but a time for offloading.
Offload the tasks in your head to external memory.
From an engineer's perspective, this is similar to buffer offloading.
10-3. Fix your pre-sleep routine
If you have ADHD tendencies, acting on impulse makes it easy for things to fall apart.
Therefore, fix your nighttime flow.
For example,
22:30 Place smartphone in charging spot
22:40 Shower
23:00 Stretch
23:10 Note for tomorrow
23:20 Dim the lights
23:30 Get into bed
Make this the ideal form.
Of course, you cannot be perfect every day.
However, just having a structure makes it easier to get back on track.
The important thing is not to think "I'm a failure" the day after you slip up.
A sleep routine is not about getting a perfect score every day. It is a rail to help you get back on track when things fall apart.
11. Environmental Adjustment: Win Through Arrangement, Not Willpower
Changing your environment might be the most effective ADHD countermeasure.
This is because human willpower cannot be relied upon.
People with ADHD tendencies, in particular, are easily pulled by stimuli right in front of them. Smartphones, social media, videos, internet searches, hobby-related information, shopping, ideas. When these things are nearby, your attention gets hijacked.
Therefore, design your environment.
11-1. Separate Your Work Spaces
If possible, separate your work spaces.
A place to work.
A place to study.
A place for hobbies.
A place to sleep.
If everything is in the same place, it is hard for your brain to switch gears.
Even if your room is small, you can at least change things on your desk.
Clear your desk before starting work.
Take out only the documents you need right now.
Put your smartphone in a different place.
Close unnecessary tabs.
Decide on background music for working.
Even if you cannot change the location itself, changing your field of vision will help you switch gears a little.
11-2. Instead of Reducing Items, "Fix Their Locations"
For those who are bad at tidying up, "keeping a clean room" is too big of a goal.
What you need first is to fix the locations of important items.
Keys.
Wallet.
Employee ID.
Charger.
Medicine.
Documents.
Submissions.
Bag.
Even just doing these things will help establish a fixed place for items.
The point is not stylish storage.
It is storage that is easy to put things back into.
If boxes with lids are a hassle, don't use them.
If you forget things when you put them in drawers, keep them in plain sight.
If categorizing things too finely leads to failure, use large boxes instead.
For ADHD-friendly storage, reproducibility is more important than appearance.
11-3. Reduce notifications
Notifications steal your attention.
Smartphone notifications.
Email notifications.
Chat notifications.
News.
Social media.
Apps.
Every time these go off, your concentration is broken.
Therefore, reduce notifications.
Keep only the truly necessary notifications.
Use focus mode during work hours.
Do not keep your smartphone on your desk.
Set specific times for checking email.
If your attention span is weak, don't just try to train your attention; reduce the things that steal it.
12. Utilizing AI and Digital Tools: External Auxiliary Devices for the ADHD Brain
Since I am interested in IT, IoT, and AI, I think using technology for ADHD management suits me well.
For people with ADHD tendencies, digital tools are quite useful.
However, if you increase the number of tools too much, it will backfire and lead to failure.
The important thing is to narrow it down to a few tools.
12-1. Centralize your calendar
Consolidate all your plans into a single calendar.
Work.
Doctor visits.
Training.
Deadlines.
Study schedule.
Note posting schedule.
Payments.
Renewal deadlines.
If you manage these separately, things will slip through the cracks.
In your calendar, include not just appointments, but also 'work time'.
For example,
19:00–19:30 Create report headings
20:00–20:15 Reply to emails
21:00–21:10 Prepare for tomorrow
Secure your time like this.
People with ADHD tendencies are not good at 'doing things when they have free time'.
Therefore, turn your tasks into scheduled appointments.
12-2. Don't overcomplicate task management
When using task management apps, if you categorize things too finely, you won't keep it up.
By project.
By deadline.
By priority.
By tag.
By status.
This kind of advanced management is fun at first, but maintaining it can become a hassle.
In my case, it seems better to keep things simple.
Things to do today.
Things to do this week.
Things to do someday.
These three categories are enough.
And, limit the things to do today to a maximum of three.
People with ADHD tendencies tend to take on too much.
However, if you have too many tasks, you will end up stalling instead.
Make your 'victory conditions' for the day small.
12-3. Use AI as your secretary
You can assign the following roles to AI:
Checking for typos and omissions in text.
Formatting email drafts.
Creating report structures.
Breaking down tasks.
Creating plans by working backward from deadlines.
Creating checklists.
Suggesting the first step for tasks you are procrastinating on.
Organizing your thoughts.
For example, ask the AI like this:
'I can't get started on this task. Please give me five first steps I can take in five minutes.'
Please create an intermediate deadline for me to start working on this report three days before the final deadline.
Please revise the following email to be concise and polite.
Please point out any typos, omissions, or missing information in this text.
This is quite practical.
For someone like me, who has plenty of ideas but struggles with organization and verification, AI truly acts as an external executive function.
12-4. However, be careful about becoming dependent on AI
AI is convenient, but it is dangerous to leave everything to it.
You stop checking things yourself.
You cannot spot AI errors.
The writing no longer sounds like your own words.
Your expertise declines.
Therefore, use AI as 'training wheels'.
The final decision is yours.
Verify your own areas of expertise.
Always review important documents.
For medical, legal, institutional, or investment matters, check primary sources.
AI is a powerful tool for managing ADHD, but it is not your doctor, your boss, or a replacement for you.
13. Workplace strategies: Leverage creativity and supplement verification skills with systems
My work-related challenges are likely not due to a 'lack of ability'.
Rather, my strengths and weaknesses are clearly defined.
I am good at ideation, hypothesis generation, technical understanding, cross-disciplinary ideas, and novel proposals.
I am bad at checking details, continuous organization, formal tasks, managing omissions, and tedious verification.
For this type of person, how you design your work becomes very important.
13-1. Increase work that leverages your strengths
I believe my characteristics are well-suited for fields like invention, improvement, IoT, AI, medical devices, image processing, embedded systems, cloud computing, and business process improvement.
Thinking of new systems.
Solving on-site problems with technology.
Connecting multiple fields.
Questioning existing methods.
Building prototypes.
Giving shape to ideas.
These types of jobs are compatible with the ADHD-like traits of 'diving deep when interested,' 'reacting to novelty,' and 'having broad associations'.
13-2. Increase check steps for tasks you struggle with
On the other hand, you cannot eliminate tasks you are bad at entirely.
Therefore, incorporate auxiliary steps for tasks you struggle with.
Checklist before sending emails.
AI check for reports.
Separate check for numbers only.
Leave it overnight before submission.
Have someone else look at important documents.
Create templates for work procedures.
Instead of trying to power through tasks you struggle with, compensate by designing the process.
13-3. Preventing "not knowing what you don't know"
What is scary about work is "not realizing what you do not understand."
This is not just an ADHD issue, but when your attention drifts or you move ahead only with parts that interest you, you may drop prerequisite conditions.
As a countermeasure, fix the following questions at the start of a task.
What is the purpose?
What are the completion criteria?
Who will use this?
When is the deadline?
What are the constraints?
What should be confirmed?
What are the points I don't understand?
Who should I ask?
Turn these 8 items into a template.
To prevent "thinking you understand," you need to put it on paper or in notes, not just in your head.
14. Application to certification study: You can continue studying even with ADHD
Since I have earned many certifications, I believe that having ADHD tendencies does not mean one cannot study.
However, there are tricks to how you do it.
14-1. Enter through interest, continue through systems
People with ADHD tendencies are strong when they are interested.
Therefore, it is fine to start with interest.
It looks interesting.
It seems useful for work.
It seems like it will lead to something in the future.
It seems like a strong title.
The knowledge system is beautiful.
This way of entering is fine.
However, you will drop out halfway if you rely only on interest.
Therefore, make continuation a system.
Decide on the exam date first.
Narrow down to one set of study materials.
Solve only 5 questions every day.
Make a mistake notebook.
Have AI explain things.
Visualize your progress.
Interest is the ignition. Systems are the fuel.
Both are necessary.
14-2. Abandon perfectionism
What is dangerous in studying for certifications is trying to understand everything perfectly from the beginning.
Not moving forward until Chapter 1 is perfect.
Making notes too neatly.
Increasing the number of reference books.
Being satisfied with just making a study plan.
This is dangerous.
People with ADHD tendencies are easily stimulated by new study materials and plans.
However, what is needed for an exam is not a collection of materials, but a score.
Therefore, go through it once roughly.
Move forward even if you don't understand.
Solve problems.
Go back only to the parts you got wrong.
Increase the number of repetitions rather than perfect understanding.
14-3. Studying is also fine with a '5-minute start'
Studying is the same.
'I will study for 2 hours today' is heavy.
'I will solve 3 problems' is easier to start.
'I will read just one page of the reference book' is also fine.
'I will look at just one mistake from yesterday' is also fine.
There are days when, if I can just get started, I can keep going.
Even on days when I can't keep going, doing something is better than doing nothing.
When dealing with ADHD, it is important to reduce the number of times you do nothing.
15. Managing Emotions: Restoring Self-Esteem
ADHD-related struggles are not limited to practical matters.
They also affect your emotional state.
“I couldn't do it again.”
“I'm not normal.”
“Even if I try, it's no use.”
“Everyone else can do it so easily.”
“Why am I the only one struggling so much?”
When these thoughts pile up, your self-esteem drops.
I, too, became anxious that I might have borderline intellectual functioning and doubted my own abilities. Even with achievements like qualifications or patents, that anxiety does not disappear. In fact, precisely because I have results, it becomes even more painful when I cannot do things I should be able to do.
What is needed here is not simple positive thinking.
There is no need to force yourself to think, “I am amazing.”
There is no need to blame everything on ADHD.
“Acknowledge weaknesses as weaknesses.”
“However, do not let it become a rejection of your character.”
I believe this balance is important.
In cognitive behavioral therapy, it is important to notice automatic thoughts. Instead of believing the words that come into your mind as they are, look at them from a slight distance.
For example,
Automatic thought: I am lazy.
Alternative perspective: It was a task that required a lot of effort to start. The first step might have been too big.
Automatic thought: I am not smart.
Alternative perspective: I have achievements in ideation and learning. On the other hand, I need support for checking details and time management.
Automatic thought: I failed again.
Alternative perspective: I found one condition for recurrence. Next time, I will change the checking process.
In this way, you correct your thinking.
This is not about coddling yourself.
Since blaming yourself does not lead to improvement, you change your thoughts into words that allow for improvement.
16. Relationship with Pharmacotherapy: Consult a Professional if Necessary
In ADHD treatment, pharmacotherapy can be an option.
However, this article does not judge whether medication is good or bad. Whether medication is necessary, which medication suits you, what the side effects are, and whether you should take it are things to decide in consultation with a doctor.
The CDC also explains that ADHD treatment includes behavioral therapy and medication. For adults, I believe it is realistic to consider a combination of medication, psychotherapy, environmental adjustments, and lifestyle improvements.
Personally, I don't think it's right to rely too heavily on medication alone, nor do I think it's right to reject medication from the start.
Even if medication improves attention and impulsivity, life will still fall apart without systems for task and deadline management.
Conversely, if systems alone have their limits, medical support might be helpful.
The important thing is not to frame it as a binary choice between medication or willpower.
Medication.
Cognitive behavioral therapy.
Exercise.
Sleep.
Environmental adjustments.
AI and tools.
Work design.
Consulting with others.
I will combine these to create a form that works for me.
17. A concrete one-week plan for me
Based on everything so far, I think the following one-week plan is realistic if I were to actually implement it.
Monday: Externalizing tasks
In the morning or at night, write down everything I need to do this week.
Work.
Study.
Doctor visits.
Exercise.
Note.
Housework.
Communication.
Get it all out.
Then, choose only three things that must be done this week.
Everything else is labeled as 'if there is time'.
People with ADHD tendencies take on too much.
Therefore, I will narrow down the conditions for victory this week.
Tuesday: Five-minute start day
Choose one task that has been procrastinated and do it for just five minutes.
For a report, open the file.
For an email, just create a draft.
For studying, solve three problems.
For cleaning, tidy up just one corner of the desk.
The goal is not completion, but training to get started.
Wednesday: Exercise day
Incorporate light aerobic exercise.
Walking.
Cycling.
Stretching.
Strength training in consultation with a trainer.
Perform these within a range that does not strain your lower back or knees.
The goal is not just to build physical strength, but to establish a foundation for attention and mood.
Thursday: Checklist Day
Create checklists for work, notes, and emails.
Typos and omissions.
Numbers.
Dates.
Attachments.
Recipients.
Purpose.
Deadlines.
The recipient's next action.
Once you create one, use it repeatedly.
Friday: Review Day
Review the week.
What I was able to do.
What I was not able to do.
Conditions that caused a bottleneck.
Conditions that went well.
What to change next week.
The important thing here is not to turn it into a self-reproach session.
It is not self-reflection, but log analysis.
Instead of blaming yourself, look for the conditions.
Saturday: Day to Focus on What You Love
A strength of ADHD tendencies is the ability to focus on things you are interested in.
Therefore, there is no need to completely forbid yourself from doing what you love.
Technology.
Guitar.
Repairs.
Notes.
Research.
AI.
Certifications.
I actually want to cherish the time spent focusing on these things.
However, set a time frame.
Set an alarm for when to finish.
Do not stay up late.
Make hyperfocus your ally.
Sunday: Sleep and Preparation Day
On Sundays, I prepare for the following week.
I look at the calendar.
I check my schedule.
I put necessary items into my bag.
I prepare my clothes and documents.
I decide on the first task for Monday.
Preparing on Sunday night reduces the burden on Monday morning.
For people with ADHD tendencies, making decisions in the morning is highly taxing.
Therefore, my past self helps my future self.
18. My ADHD Countermeasure Checklist
Finally, I will summarize this as a personal checklist.
Starting Strategies
Do it for just 5 minutes
Just opening the file is enough
Create only the headings
Aim for starting, not completing
Move your body lightly before working
Use a timer
Ask AI for the first step
Deadline Strategies
Create a tentative deadline before the final deadline
Create a start deadline
Create a draft deadline
Create a pre-submission check day
Schedule work time on the calendar
Declare it to others
Set multiple reminders
Measures against typos and omissions
Read aloud
Have an AI check it
Check numbers and dates separately
Verify recipients and attachments
Leave it overnight
Use a fixed checklist
Have someone else review important documents
Measures against hyperfocus
Decide on an end time when starting
Use an alarm
Stand up every 90 minutes
Avoid stimulating tasks at night
Create a ritual for finishing work
Switch gears with a shower or stretching
Sleep measures
Reduce late-night research
Write a note for tomorrow before bed
Keep your smartphone away
Dim the lights
Do not try to solve problems before going to bed
Get sunlight in the morning
If your sleep schedule gets disrupted, don't blame yourself, just get back on track
Exercise strategies
Start with low intensity
Take a short walk in the morning
Do not strain your lower back or knees
Move your body lightly before starting a task
Keep the intensity at a level you can sustain
Think of exercise as brain regulation rather than just a change of pace
Strategies against self-criticism
Separate facts from interpretations
Think of it as "task initiation load" rather than being "lazy"
Think of it as "needing a verification process" rather than being "incompetent"
Treat failures as logs
Record what you were able to accomplish as well
Do not erase your areas of strength
19. ADHD is not a "defect" but a "trait that requires specific management"
Before taking the test, I was scared.
I was afraid of being quantified.
I was afraid of having the limits of my abilities shoved in my face.
I was afraid of being told, 'See, you really aren't normal.'
However, my way of thinking has changed a little now.
The test is not meant to deny who I am.
It is meant to help me create an instruction manual for myself.
Tests like the WAIS are not just for looking at IQ and feeling happy or sad; by looking at the unevenness in areas like verbal comprehension, perceptual reasoning, working memory, and processing speed, they provide material for thinking about where to add support.
If processing speed is low, I can add support for tasks that require speed.
If working memory is weak, I can use notes and checklists.
If verbal comprehension is high, I can use writing and conceptualization as strengths.
If perceptual reasoning is high, I can utilize it for structural understanding and design.
The numbers are not labels; they are design specifications.
I think it is a bit dangerous to just call ADHD tendencies a 'talent.' That is because they actually cause problems.
I struggle with procrastination.
I struggle with mistakes.
I struggle with sleep.
I struggle with self-denial.
I struggle with not fitting into standard social structures.
So, it is not just all sunshine and rainbows.
But at the same time, it is also wrong to view ADHD tendencies only as a 'defect.'
Focus on interests.
New ideas.
Cross-disciplinary thinking.
The ability to notice when something feels off.
The ability to question standard methods.
Immersion in creation.
These are also strengths.
What is important is not to leave weaknesses unaddressed.
And not to crush my strengths in the process.
20. Summary: My ADHD strategy is shifting from 'blaming myself' to 'designing myself'
After taking the ADHD test, I became able to look at my struggles from a slightly different angle.
Until now, every time I couldn't do something, I would blame myself.
Why can't I do things normally?
Why do I wait until right before the deadline?
Why do I miss things when checking?
Why can't I get started on things I'm not interested in?
Why won't my brain stop?
However, I want to change that a little from now on.
Instead of blaming myself, I will design myself.
If you can't get started, break it down into 5-minute tasks.
If you always wait until the last minute, create intermediate deadlines.
If you make typos or omissions, standardize your checking process.
If you're likely to forget, offload it to external memory.
If you hyperfocus, create an exit condition.
If your sleep is disrupted, reduce evening stimulation.
If you lack exercise, incorporate low-intensity movement into your daily life.
If you engage in self-negation, separate facts from interpretations.
For tasks you struggle with, use AI or tools for support.
Apply your strengths in creativity and technical skills to your work and research.
ADHD management is not about turning yourself into a different person.
It is about understanding the quirks of your own brain,
adding support where you struggle,
leveraging your strengths,
and increasing the reproducibility of your life and work.
I think I will continue to fail.
There will be days when I procrastinate again.
I might make typos or omissions again.
I might stay up too late again.
I might fall into self-loathing again.
But that is not the end.
When I fail, I take logs.
I look at the conditions.
I change the system.
I try again.
Just as I perform bug analysis as an engineer, I should simply improve my own life.
The ADHD assessment was not proof that I am a failure.
Rather, it was an entry point to learning how to handle myself.
My goal from now on is not to become a 'normal' person.
It is to understand my brain,
work in ways that suit me,
learn,
create,
invent,
and organize my life.
Having ADHD is not the end.
There is no need to use ADHD as an excuse.
There is no need to force your way through it with sheer willpower.
What is needed is understanding and design.
From a life of blaming yourself,
to a life of designing yourself.
That is where I want to go.
3 Recommended Books Related to This Article
Finally, I would like to introduce three books that are helpful for understanding ADHD tendencies and considering cognitive behavioral therapy and exercise therapy.
1. 'Cognitive Behavioral Therapy for Adult ADHD: A Workbook for the Individual'
This is a workbook that allows you to learn cognitive behavioral therapy for adult ADHD in a practical way.
While people with ADHD tendencies are often misunderstood as being 'unmotivated' or 'lazy,' they actually often struggle with executive functions such as planning, prioritizing, starting tasks, maintaining attention, and organizing.
This book organizes ways to deal with such difficulties not through willpower or grit, but as concrete skills.
It is a particularly helpful book for those struggling with procrastination, time management, document organization, distractibility, and environmental adjustments.
It is also a book that aligns well with the concepts I wrote about in this article, such as "starting for just 5 minutes," "breaking down tasks," "creating checklists," and "supplementing with systems instead of blaming yourself."
2. "Could I Have Adult ADHD? Solving 'Life Difficulties' with Cognitive Behavioral Therapy"
This is an introductory book that is easy to read and understand regarding adult ADHD.
"I wasn't hyperactive since I was a child"
"I didn't have an extreme amount of forgotten items"
"But, I've had more trouble with work and life since becoming an adult"
For people like this, it serves as a starting point for thinking about how to understand adult ADHD.
When people think of ADHD, they might have a strong image of being restless, forgetting things often, or acting impulsively. However, in adults, it can also manifest as procrastination, difficulty cleaning, time management issues, emotional volatility, self-denial, and oversights at work.
This book is useful for thinking about how to organize and address those "difficulties that become noticeable after becoming an adult" using the concepts of cognitive behavioral therapy.
I recommend it as an entry point for thinking about "why I am struggling" and "how I can make things a little easier" instead of blaming yourself.
3. "Spark: The Revolutionary New Science of Exercise and the Brain"
This is a helpful book for considering exercise as an ADHD countermeasure.
When people think of exercise, they might have a strong image of dieting or building physical strength. However, exercise is also related to brain function, concentration, mood, stress, and sleep.
For those with ADHD tendencies, exercise can be thought of not just as something to train the body, but as a "habit to regulate the state of the brain."
In particular, morning walks, light aerobic exercise, mini-workouts before starting tasks, and exercise as a break to stop hyperfocus are measures that are easy to incorporate into daily life.
Of course, exercise alone will not solve all ADHD-related difficulties. However, I feel that exercise is quite important as a foundation for regulating sleep, mood, concentration, and self-efficacy.
I believe that by incorporating exercise into your life along with the "cognitive behavioral therapy," "environmental adjustments," and "utilization of AI and tools" written about in this article, the way you deal with ADHD tendencies will change significantly.