ADHD & Dyslexia In Adults: Practical Strategies That Actually Work.
Introduction
We often think of learning challenges as something children “grow out of.” But here’s the truth: ADHD, dyslexia, and other learning differences don’t disappear when you graduate. They simply show up in new ways as you step into adult life, study, or the workplace.
For many teens and adults I work with, the challenge is not about capability. They are smart, creative, and resourceful. The real challenge is finding tools that actually make sense for how their brains work.
This is where things start to shift. With the right strategies, everyday struggles can become manageable — even empowering. In this post, I want to share some of the practical tools I use with the teens and adults I support, so that learning feels possible again.
Strategy 1: Time Blocking with Sensory Breaks
Traditional advice says, “Just push through.” But for many, pushing through is the fastest way to lose energy, focus, and motivation. Time blocking with sensory breaks flips that idea on its head.
Here’s how it works:
Choose one task, like writing, replying to emails, or tidying up.
Set a timer for 20 minutes and give it your full focus.
When the timer ends, stop. Even if you’re in the zone.
Take a reset: move around, stretch, breathe, or step outside.
Instead of draining yourself, you’re working with your brain’s natural rhythm. Focus comes in bursts, not marathons — and this method honours that.
After your break, you can dive back in or switch tasks. The beauty of this system is that you finish your work feeling not just productive, but with energy still left at the end of the day.
Strategy 2: Executive Functioning Systems That Actually Stick
Executive functioning includes planning, prioritising, and remembering what needs to be done.
Most planners and apps are designed for neurotypical brains. No wonder so many of them don’t stick for people who think differently. The key is building a flexible system.
Digital Option: Trello
Trello is visual and adaptable, making it easier to see what’s coming. Break tasks into cards, move them between lists like “Today,” “In Progress,” and “Done,” and colour-code by urgency or energy level.
Paper Option: Sensory Planning
Some people prefer paper. Make it work for you with colour, texture, or even background music while you plan.
One of my clients uses three columns: Must Do, Would Like to Do, If I Have Energy. On tough days, she sticks to the “musts.” On good days, she gets through more. The system flexes with her needs.
The real magic is not perfection, but progress — and learning to be kind to yourself along the way.
Real-Life Examples
The University Student
A student with ADHD faces a huge assignment. Instead of panicking, they break it into 20-minute chunks:
Block 1: Find three sources.
Block 2: Skim one article, take notes, and jot ideas on paper.
Block 3: Write a short summary in their own words.
The assignment suddenly feels manageable, achievable, and they finish with energy to spare.
The Workplace Professional
An adult in a demanding job has a presentation to prepare. They break it down into:
Block 1: Gather information.
Block 2: Draft a rough outline.
Block 3: Write one section, not worrying about perfection.
Instead of ending the day exhausted, they leave with real progress and energy left for the rest of the day.
Why These Strategies Work When Others Don’t
If you’ve tried and failed with planners, systems, or “just focus harder” advice, it isn’t you that’s broken. Those tools were never built for the way your brain works.
The difference here is that these strategies honour your brain’s natural patterns, instead of forcing it into someone else’s mould.
The Confidence Factor
ADHD and dyslexia aren’t just about challenges. They also come with unique strengths. Adults with ADHD often excel in creativity, resilience, hyperfocus, and crisis management. People with dyslexia shine in big-picture thinking, pattern recognition, and innovative problem-solving.
These are not quirks or consolation prizes. They are genuine cognitive strengths that, when supported, can help teams innovate and succeed.
Moving Forward: Your Different Brain, Your Rules
The goal isn’t to become neurotypical. It’s to create systems that honour how your brain actually works.
Here’s your gentle challenge for the week:
Try one of these tools. Maybe it’s a 20-minute work block followed by a reset, or a planner system that flexes with your energy.
Then come back and share what worked and what didn’t. Your experience might be the nudge someone else needs.
Learning differently doesn’t make you less. It simply means you learn in your own way. And with the right tools, that way can become your biggest strength.
If this resonates, please share it with someone who might benefit.
Until next time, keep honouring how your brilliant, individual brain works and stay true to the person you are.
