Back to blog

Article

Simple Routines to Stay on Track with tDCS When You Have ADHD

Sept. 19 2025, updated on June 1 2026,
ADHD
2 min read
Flow Neuroscience
Reviewed by Dr Kultar Singh Garcha
Chief Medical Officer
TL;DR
  • Brain stimulation offers medication alternatives for depression.
    Transcranial direct current stimulation (tDCS) provides a non-medication option for treating depression, which can be particularly valuable for people managing multiple conditions.
  • Starting new habits is especially hard with ADHD.
    For people with ADHD, establishing and maintaining new routines like daily tDCS sessions can feel impossible. Executive function challenges make consistency difficult.
  • Simple systems work better than willpower alone.
    Rather than relying on motivation or memory, create environmental cues, pair tDCS with existing habits, and use reminders to make the routine automatic.
  • Anchor tDCS to existing daily activities.
    Link your treatment session to something you already do consistently—morning coffee, tooth brushing, or another established routine. This habit stacking reduces the mental load.
  • Flexibility prevents all-or-nothing thinking.
    Missing a session doesn't mean failure. Build in flexibility and restart without self-criticism. Consistency matters more than perfection for ADHD brains.

Starting a new habit is hard for anyone, and for those with ADHD, it can feel impossible. But there are proven ways to make tDCS (transcranial Direct Current Stimulation) part of your routine.

1. Anchor It to Something You Already Do

Habit-stacking is a powerful tool. Try pairing your Flow headset sessions with:

  • Morning coffee or tea
  • A favourite TV show
  • Journaling or reading time

The headset is hands-free, so you can move around, watch something, or even stretch while it’s working.

2. Make It Visible

Out of sight, out of mind, especially for ADHD brains.

  • Store your headset in a spot you look at every day (like your desk or nightstand).
  • Avoid placing it in a drawer or box, it should be a visual cue.
  • Label the space where it "lives" to encourage putting it back in the same place.

3. Set Multiple Reminders

  • Use calendar alerts, app notifications, or alarms.
  • Write sticky notes or whiteboard prompts if you’re more visual.
  • Some users even set Alexa or Siri reminders.

4. Ask for Support

If reminders alone aren’t working, don’t be afraid to involve someone:

  • Ask a friend, partner, or therapist to check in
  • Create a reward system or progress tracker

ADHD-friendly routines rely on ease, visibility, and accountability. Once it becomes second nature, using tDCS will feel like brushing your teeth, just another part of your self-care.

Explore more ADHD and depression tips in Flow’s main article.