Apply UX Thinking

Strategies & Tools

Build Better Routines for Your ADHD Brain

| with guest Laurence Pratt |

If you’ve tried every productivity system out there and still feel stuck, you’re not alone. Most systems were built for neurotypical brains. And let’s face it, ADHD brains often need a different approach.

That’s where UX thinking comes in.

That’s exactly what ADHD coach (and former UX designer) Laurence Pratt does. Instead of trying to “fix” how your brain works, Laurence suggests we start with curiosity, not criticism. And then design around your real needs.

“I realised I could take the design tools I used professionally and apply them to my own brain. It’s about building the right solution, not forcing the wrong one.”
— Laurence Pratt, ADHDifference

What’s UX, and What Does It Have to Do with ADHD?

Let’s take a coffee machine. A good one doesn’t just make coffee. It makes it easy to figure out what button to press, when to refill the water, and how to clean it. It’s intuitive. That’s UX: User Experience Design.

UX is all about designing products, services, and systems that are smooth, accessible, and user-friendly.

So what happens when you apply that mindset to your life?

Why This Strategy Works

Traditional productivity advice often assumes structure + discipline = success. But ADHD brains are wired differently. They respond to:

  • Context
  • Emotion
  • Interest
  • Novelty

When we design around those, suddenly things start to work.

This approach helps you:

  • Observe your own patterns
  • Identify what already works
  • Adjust your tools, timing, or environment
  • Experiment with tiny changes until something clicks

It’s not about perfection. It’s about iteration: trying, learning, and tweaking as you go.

When to Use This Strategy

This mindset shines when traditional advice just isn’t cutting it. Try this approach when:

  • You’re stuck in “I should be able to…”:
    You know the task. You know the steps. But your brain says no. Don’t push harder. Instead, ask:“What would make this easier, more engaging, or less boring?”
    Could you try it at a different time? Add music? Remove one small barrier?
  • Procrastination is winning
    Instead of spiralling into guilt, observe the block:
    Are you overwhelmed? Is the task unclear? Does it feel pointless?
  • You’re trying to build a habit that won’t stick
    Instead of blaming yourself, think: “Okay, this is version 1.0.” Now prototype version 2.0.
    Adjust the timing. Try a different tool. See what changes.
  • Traditional solutions leave you feeling like you’re the problem
    Spoiler: you’re not. The system just wasn’t designed for your brain. So build your own — one that meets your actual needs.

How to Practice It Daily

You don’t need to be a UX expert to benefit from this approach. You just need curiosity, kindness, and a willingness to test tiny changes.

Here’s how to get started:

  1. Start with curiosity: Instead of “Why do I always mess this up?” ask: “What happened here?” “What could help next time?” This turns mistakes into helpful data that you can use.
  1. Map your friction points: Where are you getting stuck? Starting, switching tasks, remembering, or finishing? That’s where to apply design thinking.
  1. Notice what does work: What feels effortless in your day? Build on that. Even weird routines count.
  1. Use scaffolding, not willpower: Sticky notes, visual timers, and checklists aren’t crutches. They’re smart design features for your brain.
  1. Make 10% tweaks: Don’t try to overhaul everything. Ask: “What small change would make this 10% easier?”
    Sometimes changing the order of tasks is all it takes.
  1. Think like a prototype: Try. Observe. Tweak. Repeat. No failure, just version updates.

The Science Behind It

ADHD impacts executive function, the set of skills that helps us plan, prioritise, organise, and regulate actions. When these systems misfire, we often feel frustrated or stuck. But design thinking offers a framework that works with our neurobiology, particularly bearing in mind:

  • Providing dopamine‑friendly novelty through iteration and creative problem‑solving
    Research suggests that adults with ADHD can generate more original ideas under novel or competitive conditions, indicating that novelty and variation (i.e., iteration) activate their motivation and creative potential.1 

  • Building momentum via small wins, which supports motivation and emotional regulation
    Articles and summaries describe how celebrating intermediate goals or “small wins” activates the brain’s reward system (dopamine release), reinforces positive behaviour, and can help shift from a cycle of failure to a cycle of success.2

💬 Final Thought

Success with ADHD isn’t about becoming someone else. It’s about designing systems that work for you. By treating ADHD challenges as design opportunities, you reclaim control, reduce shame, and start solving problems in a way that’s sustainable and empowering. Design thinking doesn’t just help you cope. It helps you thrive.

🎧 Listen to the full episode S1E19 here 🎧

REFERENCES

  1. Boot, N., Nevicka, B., & Baas, M. (2020). Creativity in ADHD: Goal-Directed Motivation and Domain Specificity

  2. Saline, S. (2021). Why it’s important to celebrate small successes
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