Welcome to ADHD BAMF!

The ADHD BAMF (Behavioral Adaptation and Management Framework)^[1] is a matrix that connects ADHD behaviors and mitigations, and was created with the intention of being a shared language between therapists, people with ADHD, and anyone who interacts with people with ADHD (family, friends, managers, etc.).

How ADHD BAMF is Structured

ADHD BAMF consists of two main areas: Expressions and Mitigations.

• Expressions: Specific ADHD behaviors or symptoms observed in daily life. While often anecdotal, they may overlap with ADHD comorbidities but do not alone indicate a diagnosis.
• Mitigations: Strategies and treatments to manage these Expressions. They are adaptable and often work best in combination.

We’re currently building and linking the Expressions and Mitigations pages. Future updates will organize Expressions into Zones (life areas impacted by ADHD) and connect everything to underlying Neurobiological Mechanisms for deeper context.

For more information, you can check out our About page or the Project Proposal.

Getting Started with ADHD BAMF

If you're approaching ADHD BAMF without the help of a friend or therapist, you might feel overwhelmed by the lists and options.

This guide is here to help. Let’s break it down step by step so you can start your journey and become the Baddest MF^[2] you can be.

Step 1: Start Small and Set Realistic Goals

• Begin with 1 to 3 things you want to improve or that bother you most.
  • Look for them in the Proto-List of Expressions or choose a mitigation you’re curious about.
• Set realistic expectations. This process takes time, and it’s important not to over commit and risk losing motivation.

Step 2: Explore Expressions and Mitigations

• Read the pages for the Expressions or Mitigations you’re considering.
  • Each Expression page explains the issue, gives examples, and discusses how it connects to other tools.
  • Each Mitigation page describes the strategy, how to use it, and how it supports other expressions and mitigations.
• Look at the Mitigations tied to your chosen Expressions or start with broad, helpful Mitigations like Self-awareness exercises or Calendaring.

Step 3: Pick a Starting Point

• Choose one or two Mitigations that feel doable and useful.
  • Think creatively about how you could use them daily or weekly.
  • Consider potential roadblocks and brainstorm ways to overcome them.

Step 4: Build a Simple Plan

• Start with an easy, bare-minimum goal for each mitigation.
  • Example: If you’re trying M0003.001 - Journaling, commit to writing just one sentence at the end of each day about how you felt or something you accomplished.
  • Make sure it’s so manageable that you can stick to it every day (or as applicable) for at least a week.

Step 5: Track and Review Weekly

• Set a recurring reminder to review your progress once a week.
  • During this time, check in with yourself:
    • Are the Mitigations helping?
    • Have you encountered roadblocks? Could sub- or co-mitigations help?
    • Is it time to add a little more or adjust your approach?
  • Review the Examples and Discussion sections of Mitigations to find tips for improving your implementation.
• Use this weekly check-in to plan the next week’s changes.

Step 6: Gradually Add More

• Each week, build on your progress by adding a small step or tweaking what you’ve started.
  • Keep your check-ins consistent and honest with self-awareness exercises.
  • If something isn’t sticking, don’t stress; try another approach or mitigation first.

Key Reminder

• It’s not a race! More isn’t always better. Focus on sustainable changes and celebrate small victories.
• ADHD BAMF is a flexible system. Adapt it to your needs and revisit steps as often as necessary.

Recent Updates

Below is a table with the 25 most recently updated Expressions and Mitigations; for the current "to-do" lists, please refer to the Proto-List of Expressions and Proto-List of Mitigations.

When you see links to pages that are slightly faded, or land on a page with "There is nothing here," this indicates that the page has been created offline, but is not yet ready for publication.

The icons next to each file name indicates the maturity of the document.