What Actually Worked
Task Gamification
Turning boring tasks into RPG quests showed measurable focus improvement.
Brown Noise
The TikTok trend isn't totally vibes—I saw real changes in my theta/beta ratio.
Cold Plunge
Yes, it increases dopamine. No, that dopamine doesn't reach your brain. Sorry.
The Short Version
I spent a week on r/ADHD and r/ADHDmemes, found the 7 most upvoted "hacks," and tested each one with actual measurement equipment. Some worked way better than expected. Some were complete garbage dressed up as science.
The "Methodology"
I use that word loosely.
Equipment:
- Muse S Athena — EEG (brainwaves) + fNIRS (prefrontal cortex blood flow)
- Polar H10 — Heart rate variability
- ActivityWatch — Actual time on task
Protocol: Same task (2 hours of video editing) with and without each hack. Baseline comparison same day.
Is this rigorous science? No. Is my sample size of one person statistically meaningful? Absolutely not. Am I going to make graphs anyway?
You bet your ass I am.
Hack #1: Cold Plunge
The claim: Cold water increases dopamine by 250%, so it'll help ADHD.
The science: Yes, cold water increases dopamine... in the BLOOD. But dopamine doesn't cross the blood-brain barrier. It's like having a pizza delivery truck circling your neighborhood but never stopping at your house.
My test: 3-minute cold shower before work session.
Results:
- Theta/Beta Ratio: No significant change
- Time on Task: Actually worse (too jittery)
- HRV: Elevated for 2 hours (stressed)
- Subjective Focus: 5/10
Skip This
The dopamine claim is technically true but practically meaningless. I was just cold and stressed. Practicality: 3/10
Hack #2: Brown Noise
The claim: Brown noise quiets the ADHD mind like nothing else.
The science: Zero peer-reviewed studies on brown noise specifically. White and pink noise have research backing for ADHD. Brown is just vibes.
My test: 2-hour work session with brown noise vs. baseline.
Results:
- Theta/Beta Ratio: Improved (2.4 → 2.0)
- Time on Task: 67% → 74%
- Subjective Focus: 7/10
Actually Works
Despite no formal research, the data showed improvement. Maybe the TikTok people are onto something. Practicality: 9/10
Hack #3: Task Gamification
The claim: Turn your to-do list into an RPG and your ADHD brain will actually engage.
The science: Dopamine transfer deficit means we need immediate rewards. Gamification provides those rewards in real-time.
My test: Built a simple quest system for my tasks. Complete task = earn XP. Level up = unlock "rewards" (coffee break, snack, etc.).
Results:
- Theta/Beta Ratio: Best of all hacks tested
- Time on Task: 62% → 81%
- Subjective Focus: 8/10
Surprisingly Effective
I know the XP is fake. I literally built the system. But my brain DOES NOT CARE. The immediate feedback is exactly what we need. Practicality: 7/10 (requires setup)
Hack #4: Body Doubling
The claim: Having someone else in the room (or on video call) helps you focus.
The science: There's actually research on this—but it shows people FEEL like it helps while objective measures show no performance improvement.
My test: Had my partner work in the same room for 2 hours.
Results:
- Theta/Beta Ratio: No significant change
- Time on Task: 64% (baseline-ish)
- Subjective Focus: 8/10
Feels Good, Data Inconclusive
I felt more focused but the data didn't show it. Classic gap between subjective and objective measures. Practicality: 8/10 (if you have someone available)
Hack #5: The Dopamine Menu
The claim: Write down activities by dopamine level. When craving distraction, pick from menu instead of doom-scrolling.
The test: Created menu. Used it when urge to check phone hit.
Results:
- Phone Pickups: Reduced by ~40%
- Subjective sense of control: Higher
- Data: Hard to measure, but behavior changed
Worth Trying
Simple concept, actually changed behavior. The key is having the menu visible and pre-made. Practicality: 9/10
Hack #6: Screaming Into a Pillow
The claim: Releases pent-up frustration, resets the nervous system.
The test: Did this before work session. Felt ridiculous.
Results:
- HRV: Actually improved
- Subjective: Felt dumb but less frustrated
- Time on Task: Slight improvement
Stupid But Works
I felt like an idiot but my HRV showed genuine stress relief. Just... close the windows first. Practicality: 6/10
Hack #7: The "Misc Basket"
The claim: Don't organize. Just throw everything in one basket. Organization is overrated for ADHD.
The test: Stopped trying to have "a place for everything." Used one basket for stuff that accumulates.
Results:
- Time saved: Significant
- Guilt reduced: Very
- House still functional: Yes
Life Changing
Acceptance > optimization. I have a misc basket now. I'm not ashamed. Practicality: 10/10
The Final Ranking
| Hack | Worked? | Practicality |
|---|---|---|
| Task Gamification | ✅ YES | 7/10 |
| Brown Noise | ✅ YES | 9/10 |
| Misc Basket | ✅ YES | 10/10 |
| Dopamine Menu | ✅ YES | 9/10 |
| Screaming | 🤷 MAYBE | 6/10 |
| Body Doubling | 🤷 MAYBE | 8/10 |
| Cold Plunge | ❌ NO | 3/10 |
Full Data
- Data Spreadsheet (coming soon)
- Video Version (YouTube - coming soon)
Disclaimer: We're not doctors, scientists, or remotely qualified for any of this. This is entertainment and personal experimentation, not medical advice.
