Proto-List of Mitigations

Proto-List of Expressions

ADHD Mitigations List

Subject to change

Most of the Mitigations have been created, and are linked below; at the very bottom are the remaining planned Mitigations that have yet to have their pages created.

id Mitigation Description
M0001 Prioritization Frameworks Frameworks like the Eisenhower Box that help categorize tasks by urgency and importance to aid in prioritization.
M0002 Structured Work Intervals Structured work intervals like the Pomodoro technique harbor focused work in timed intervals with short periods of focused break.
M0003 Self-Awareness Exercises Exercises designed to enhance self-awareness, including emotional awareness, to help individuals understand their thoughts, feelings, and behaviors better.
M0003.001 Journaling A method to process thoughts and emotions, improving self-awareness and emotional regulation.
M0003.002 Reality Testing Techniques to evaluate the accuracy of thoughts and perceptions.
M0003.003 Impulse Lists Listing impulses instead of taking action on them.
M0004 Task Initiation Rituals Personalized multi-sensory process to help perform a task.
M0005 Task Splitting Breaking tasks into smaller, manageable parts to reduce overwhelm and increase productivity.
M0006 Extrinsic Motivation The use of external rewards or punishment to encourage action on an otherwise uninteresting task.
M0006.001 Gamification Use game-like elements to make tasks more engaging and rewarding.
M0006.002 Timers Using timers to better understand the time it takes to accomplish a task or for a sense of timed urgency on a task.
M0006.003 Body Doubling Working alongside someone else to improve focus on a task
M0006.004 Social Accountability Coordinating with friends, family, mentors, or others to reinforce positive behaviors.
M0007 Stimulation Management Reduces or moderates external interruptions or stimuli to improve focus and productivity.
M0007.001 Structured Workspace Organize the workspace to achieve optimal stimulation.
M0007.002 Sensory Dampening Using ear plugs, noise cancelling headphones, sleep masks, etc., to block out ambient stimulus to maintain concentration.
M0008 Meditation Practices to train attention and awareness and achieve a mentally clear and emotionally calm state.
M0008.001 Body Scan Systematically focusing attention on different parts of the body to become aware of physical sensations and promote relaxation and mindfulness.
M0008.002 Breathing Exercises Focusing on the breath to calm the mind, reduce stress, and enhance mindfulness.
M0008.003 Progressive Muscle Relaxation Tensing and relaxing muscles to reduce stress.
M0008.004 Yoga A set of physical and mental exercises, originally from India, intended to give control over the body and mind. (Cambridge dictionary)
M0009 Mnemonic Devices Techniques to improve memorization of often unrelated are abstract pieces of information.
M0009.001 Elaborative Encoding Linking new information with old knowledge for improved memory encoding.
M0009.002 Method of Loci "Placing" items within a mental map of a physical space ("mind palace") to improve recall.
M0009.003 Concept Mapping Using visual aids to improve understanding or recall of concepts, processes, or ideas.
M0010 Automation Setting routine tasks to occur automatically.
M0010.001 Subscription Plans Using subscriptions to regularly order things you use frequently (e.g. food, supplements, shampoo, etc.)
M0010.002 Simple Automation Using simple tools and apps to perform tasks automatically.
M0010.003 Smart Automation IoT and algorithm-driven automation, such as IFTT, Smart Home automation, Smart appliances, etc.
M0011 Planned Rest Planning periods of low-distraction to encourage background mental processing and recovery.
M0011.001 Casual mindfulness Integrating simple, mindful awareness practices into daily activities to maintain presence and focus without formal meditation.
M0012 Manage Self-Talk Identify and alter negative thought patterns to improve self-esteem and reduce anxiety.
M0012.001 Label and Reject Inner Critic Recognize personal critical thoughts and reject them.
M0012.002 Self-Compassion Showing yourself the same compassion you would show others.
M0012.003 Depersonalization Removing personal valuation from the reactions and responses of others.
M0012.004 Alter Ego Creating an alter ego to distance oneself from an anxiety-inducing activity.
M0012.004 Effort-Based Success Focusing on the effort and commitment invested in a task as the bar for success, rather than the final outcome.
M0013 Habit Formation Behaviors become automatic through repetition and consistency.
M0013.001 Morning Routine Developing a daily series of morning activities to reinforce structure and promote focus, motivation, and productivity.
M0013.002 Evening Routine Engage in calming activities and avoid or reduce stimulating activities before bed.
M0014 Calendaring Using external tools to keep track of and plan for tasks and deadlines, reducing the likelihood of forgetting or double-booking.
M0014.001 Task Lists Structured lists of tasks that need to be completed to accomplish a goal.
M0014.002 Day Planning Setting aside time to arrange a list of goals or objectives to accomplish during the day.
M0014.003 Time-blocking Allocate specific time periods for different activities to ensure a balanced schedule.
M0015 Exercise Regular physical activity to improve focus, reduce stress, and enhance overall well-being.
M0015.001 Walking Outdoors Walking outdoors to boost mental clarity, reduce stress, and reconnect with nature.
M0016 Goal Setting Establishing clear, actionable, and measurable objectives to guide focus and effort.
M0016.001 Micro-Commitments Breaking larger goals into ultra-small, achievable steps to reduce resistance and encourage task initiation.
M0016.002 Stretch Goals Setting slightly ambitious objectives that push boundaries but remain realistic and motivating.
M0016.003 Reflective Goal Revision Regularly reviewing and revising goals to align with changing priorities or insights.
M0017 Grounding Techniques Strategies designed to help reconnect with the present moment, reduce feelings of disconnection or overwhelm, and anchor awareness to the here and now.
M0018 Structured Therapy or Coaching Professional guidance to develop coping strategies and improve functioning.
M0018.001 CBT-I A structured, evidence-based therapy designed to help people with chronic insomnia.
M0019 Medication Prescribed treatments to manage symptoms and improve focus and impulse control.

The following mitigations have been planned, but not yet created.

  1. M0018 - Structured Therapy or Coaching: Professional guidance to develop coping strategies and improve functioning.
    1. M0018.001 - CBT-I: A structured, evidence-based therapy designed to help people with chronic insomnia.
    2. (Thrp.Coch.002) Social skills training: Teaches effective interpersonal skills.
      1. Active Listening Skills - YouTube
    3. (Thrp.Coch.003) Role-playing exercises to practice conversations: Simulates social interactions to build confidence.
    4. (Thrp.Coch.004) Explicitly learning non-verbal cues: Enhances understanding of body language and facial expressions.
    5. (Thrp.Coch.005) Dialectical Behavior Therapy: Therapy technique designed to help with emotional regulation
  2. M0019 - Medication: Prescribed treatments to manage symptoms and improve focus and impulse control.
  3. Self-Medication: Over the Counter or non-regulated consumables that can interact with some ADHD symptoms.
    1. (Ntrp.Splt.001) Caffeine