Apple Watch

Apple Watch can be a game-changer for managing suspected ADHD — especially for things like time blindness, executive dysfunction, distractibility, and motivation. Here’s a breakdown of ways it can help, based on common ADHD challenges:

🔔 Time Blindness & Poor Time Management

Timers & Alarms

Use Siri or the Timer app to set short focus blocks (Pomodoro-style: 25 min work / 5 min break).

Use multiple alarms as time anchors — e.g., 10 min before a meeting, 15 min before bedtime routine, etc.

Watch Faces with Calendar & Reminders

Customize a watch face to show:

Upcoming events

Reminders

Timers

Try Modular or Infograph Modular for max utility.

Silent Taptic Nudges

Set reminders to tap your wrist discreetly (good for transitioning between tasks).

⏱️ Initiation & Transitions (Task Paralysis)

Use the “Now” Timer Strategy

“I’ll just do this one thing until the timer goes off.”

 It lowers the overwhelm. Start with 5 minutes.

Reminders with Context

“Start email to therapist — just open the doc”

 (Break the task into a single action and schedule it).

📱 Executive Function Support

Reminders + Voice Input

Quickly say “Remind me to…” using Siri — great when something pops into your head.

Calendar Events for EVERYTHING

Schedule everything, even mundane stuff like "Eat lunch," "Shower," or "Stretch."

Use recurring events to build habits.

Use Third-Party ADHD-Friendly Apps

Structured: Visual daily planner with time blocks.

BFT (Bear Focus Timer): Pomodoro with white noise.

Streaks: Habit tracker that integrates with Apple Health.

📶 Distraction Management

Focus Modes

Customize a Focus Mode for work, sleep, etc.

Limit what notifications come through on the watch during that time.

Notifications as External Working Memory

Set reminders like:

“Drink water”

“Switch tasks”

“Check progress on to-do list”

🧘‍♀️ Regulation (Mood, Energy, Attention)

Breathe App or Mindfulness Apps

Try the native Mindfulness app for short grounding.

Sync with apps like Calm, Headspace, or Insight Timer.

Movement & Exercise Rings

Get dopamine and regulate energy with small movement goals.

Set movement reminders if you tend to hyperfocus or get stuck.

Heart Rate Awareness

Track spikes that might correlate with anxiety or overstimulation.

💡 Pro Tip: Use Complications Wisely

Think of the watch face as your external brain. Load it up with:

Timer

Calendar

Reminders

Mindfulness

Activity rings