If you’ve ever felt like you’ve tried every tip out there for managing your time, focus, or energy only to drop them days later, you’re not alone. For so many adults with ADHD or executive functioning challenges, that cycle of “try → fizzle out → feel defeated → try again (maybe)” is all too familiar.

It’s frustrating. It’s discouraging. And it can leave you wondering if there’s something wrong with you.

But what if the issue isn’t you, it’s the way we think about change?

What if trying new strategies wasn’t about finding the perfect system or getting it right the first time?

What if it was about experimenting with curiosity, not pressure?

This mindset shift changes everything. Instead of treating every new planner, productivity method, or habit strategy as a test of your willpower or worth, you start to see them as tools to play with. You give yourself permission to test ideas, gather information, and make adjustments without judgment. That process, trying, reflecting, and tweaking, is where real, sustainable change begins.

In this post, we’ll walk through a practical, repeatable process you can use to experiment with executive functioning strategies in a way that honors your brain, your reality, and your capacity. Whether you’re looking for more follow-through, less overwhelm, or just a place to start, this approach is designed to help you move forward one small step at a time.

Pick something small and specific. Not “get my life together” or “stick to a schedule” but something like:

• Try setting a 15-minute timer to start tasks I usually avoid
• Use a visual list (whiteboard, sticky note, or app) to track daily priorities
• Take a short walk after lunch to help with afternoon focus
• Do a 5-minute end-of-day reset before transitioning out of work mode
• Prep one thing the night before (clothes, lunch, to-do list)

Ask yourself:

• What’s one friction point I’ve been struggling with lately?
• What’s one strategy I’ve heard about or used before that might help?

This is not a permanent life change; it’s just a low-stakes experiment.

Think of your strategy as a short experiment, not a forever plan. Decide:

• How long do I want to try this? (3–5 days is a great start)
• When will I check in with myself to reflect?

Putting a container around the strategy helps reduce pressure and create momentum. You can always extend the experiment or pivot later.

After your experiment, take a few minutes to ask yourself:

• Did I try it? If not, what got in the way?
• If I did try it, how did it feel? What changed (if anything)?
• Did it help in the way I hoped? Did anything surprise me?

After reflecting, decide how to move forward:

• Keep it: “This actually worked and I want to keep going.”
• Tweak it: “This had potential, but I need to adjust part of it.”
• Toss it: “This wasn’t helpful right now, and that’s okay.”

Examples of tweaks:

• The task timer helped, but 15 minutes was too long, try 5 next time
• The checklist helped when I saw it, but I forgot to look, maybe move it to the fridge or phone lock screen
• The end-of-day reset was great, but I need a reminder alarm to actually do it

You’re not failing if you change the approach. You’re learning.

Let’s walk through a sample experiment from start to finish:

Problem: I keep forgetting to take my meds in the morning.
Strategy to Try: Put them next to my coffee maker with a sticky note reminder.
Timeframe: Try it for 5 days.
Touchpoint: Check in on Friday morning.

• How many days did I take them?
• Was the reminder visible and helpful?
• Did I feel more alert or focused afterward?
• Did I skip any days? What got in the way?

It worked 3 out of 5 days. The sticky note helped the first two days, then I started tuning it out. I think I need to pair it with an alarm, too.

Add an alarm labeled “Coffee + Meds” that goes off at 8 am.

Trying new strategies doesn’t have to be overwhelming. You don’t need a color-coded binder or a 6-week overhaul. You just need a curious mindset, a tiny experiment, and a willingness to check in with yourself.

Let this process be messy, nonlinear, and human. It’s okay to take breaks. It’s okay to come back to something later. You’re not behind, you’re building something that works for your brain.

If there’s one thing to take away from this approach, it’s this: you don’t need to have it all figured out to make meaningful change. In fact, most lasting change doesn’t come from grand plans or perfect systems, it comes from small experiments, honest reflection, and a little self-compassion along the way.

You’re allowed to try something and realize it’s not quite right. You’re allowed to pivot. You’re allowed to succeed and still want to adjust the process. None of that makes you flaky or broken; it makes you a thoughtful problem-solver working with a real brain in real life.

So the next time you catch yourself thinking, “I should be able to do this,” pause and ask instead:
“What might make this easier for the version of me who shows up on a Tuesday afternoon?”

That’s it. No perfect planner. No all-or-nothing push. Just you, a little curiosity, and the freedom to experiment. Over time, these bite-sized tests add up to big wins: more self-trust, clearer insights into your unique brain, and strategies that actually stick.

So grab a sticky note, set a timer, or prep tomorrow’s outfit, whatever feels right, and start your first experiment today. You’ve got this.

Change doesn’t have to be perfect to be powerful.
Keep it simple. Stay curious. And remember: every time you reflect and adjust, you’re building a system that fits you, not the other way around.