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Let's talk about one of our best friends in the ADHD journey – sticky notes. Now, these little guys might seem pretty simple, but when used strategically, they can do wonders for our working memory and task initiation.
And trust me, as an ADHD adult, I know we can use all the help we can get.
Best Sticky Notes for ADHD
Let's start with the fun part! Here are some of the best sticky note options for ADHD.
Standard Post-it Notes
You can't go wrong with the classics. They come in various sizes and colors, making them perfect for color-coding or categorizing tasks.
You can find organizational Post-it notes in varying sizes to help prioritize tasks (similar to our free printable ADHD daily planner). These allow you to visually categorize tasks and reminders in a way that resonates with the ADHD brain.
On Etsy, you can find sticky notes with pre-printed checkboxes, motivational quotes, and even custom designs.
Erasable Sticky Notes
Yep, these exist! Dry-erase Post-it notes are great for those tasks or reminders that change regularly.
Super Sticky Post-it Notes
If you've got a problem with sticky notes not living up to their name and falling off everywhere, these could save the day.
Why Post-it Notes for ADHD Brains?
The ADHD brain has a particular affinity for forgetting things, losing track of tasks, and getting caught up in distractions. And that's not because we're careless or lazy.
It's because our working memory, the part of our brain that's like a mental whiteboard, can sometimes be a bit...leaky.
Sticky notes act as external reminders that our brains might not be providing. They make up for that leaky working memory by providing a visible, physical reminder of what needs to be done, helping with task initiation, to-do lists, and keeping us on track.
When to Use Sticky Notes?
Sticky notes are fantastic when you've got an important task to remember, but your brain is in a thousand places at once.
They're also super helpful when you're in the middle of a task and suddenly remember something else you need to do. Instead of getting derailed and forgetting what you were doing, jot the new thought down on a sticky note and stick it somewhere you'll see it.
And here's a top tip: use them for positive reinforcement too. Got a quote that motivates you? Write it down. Want to remind yourself of your strengths? Jot them down.
Place these positive sticky notes on your bathroom mirror or car dashboard as an encouraging reminder.
When Not to Use Sticky Notes?
While sticky notes are great tools, there can be too much of a good thing. If your workspace or home is getting swamped with Post-it notes, it may be time to consider a new strategy.
Too many can overwhelm the ADHD brain and turn into visual noise, negating their helpfulness. It's about finding the balance that works for you.
To prevent this, you could consider having designated ADHD post-it spots in your house, car, etc. Stick the most important Post-it note at the very front of the stack.
This method helps us prioritize what we must do while still getting our excess thoughts out of our brains and on paper.
Throw the top sticky note away when you complete that task, and start on the note underneath it.
Post-it notes can be a game-changer for us ADHD folks. They act as a visual anchor, keeping our to-dos, ideas, and reminders front and center.
Like all ADHD tools, sticky notes are a tool, not a magic solution. They work best when integrated into a holistic strategy for managing your ADHD.