Let’s talk about ADHD. If you have it, you know it’s not just about being “distracted” or “hyper.” It’s like having a brain that’s constantly running a marathon while juggling flaming torches. One minute, you’re hyper-focused on a project, and the next, you’re down a rabbit hole researching the history of paperclips. Sound familiar? Yeah, me too.
I’ve spent years trying to figure out how to be productive with ADHD. I’ve tried planners, apps, timers, and every productivity hack under the sun. Some worked, some didn’t, and some made me want to throw my laptop out the window. But along the way, I’ve discovered a few things that actually help. And today, I’m sharing them with you.
Think of this as your friendly, no-BS guide to productivity with ADHD. It’s not about fixing yourself or becoming a productivity robot. It’s about working with your brain, not against it. So, grab a cup of coffee (or three), and let’s dive in.
1. Break Tasks into Tiny Pieces (Like, Really Tiny)
Big tasks are the enemy of ADHD brains. They’re overwhelming, intimidating, and basically a one-way ticket to Procrastination Town. The solution? Break them down into the smallest possible steps.
Example: Instead of “write a report,” break it down into:
- Open Word document.
- Write title.
- Write first sentence.
- Take a break (because you’ve earned it).
Why It Works: Tiny tasks feel manageable, and checking them off gives you a little dopamine hit that keeps you going.
2. Use a Timer (But Keep It Short)
The Pomodoro Technique is a lifesaver for ADHD brains. Set a timer for 25 minutes, work until it goes off, then take a 5-minute break. But here’s the twist: if 25 minutes feels too long, start with 10. Or even 5. The key is to work with your attention span, not against it.
Example: I set a timer for 10 minutes to clean my desk. By the time the timer goes off, I’m usually in the zone and keep going. But if I’m not, that’s okay—I still got 10 minutes of cleaning done.
Why It Works: Short bursts of focus are easier to sustain, and the timer creates a sense of urgency that helps you get started.
3. Embrace Hyperfocus (When It Strikes)
Hyperfocus is the ADHD superpower. When you’re in the zone, you can accomplish more in an hour than most people do in a day. The trick is to lean into it when it happens.
Example: I was supposed to be working on a budget report, but I got hyper-focused on organizing my email inbox instead. Instead of fighting it, I went with it. By the end of the day, my inbox was spotless, and I felt like a productivity ninja.
Why It Works: Fighting hyperfocus is exhausting. Sometimes, it’s better to ride the wave and get something done, even if it’s not what you planned.
4. Create a “Done List” (Not a To-Do List)
To-do lists can be overwhelming and demoralizing, especially when you don’t check everything off. Instead, try a “done list.” At the end of the day, write down everything you accomplished, no matter how small.
Example: My done list might include:
- Responded to three emails.
- Washed the dishes.
- Took a shower (hey, it counts).
Why It Works: It shifts your focus from what you didn’t do to what you did do, which is a huge boost for your confidence and motivation.
5. Use Visual Reminders (Out of Sight, Out of Mind)
If I can’t see it, it doesn’t exist. That’s why visual reminders are so helpful. Stick Post-it notes on your desk, leave your gym bag by the door, or put your water bottle right in front of your keyboard.
Example: I kept forgetting to take my vitamins, so I put them next to my coffee maker. Now, I see them every morning and remember to take them.
Why It Works: Visual cues are harder to ignore, and they help keep important tasks top of mind.
6. Batch Similar Tasks (Momentum Is Your Friend)
Switching between different types of tasks is a productivity killer for ADHD brains. Instead, try batching similar tasks together.
Example: Instead of answering emails throughout the day, I set aside two blocks of time—one in the morning and one in the afternoon—to tackle them all at once.
Why It Works: It reduces the mental energy required to switch gears and helps you build momentum.
7. Set a “Body Double” (Accountability Works)
Having someone else in the room while you work can be surprisingly helpful. It’s called body doubling, and it’s a game-changer for ADHD productivity.
Example: I invite a friend over to work on our laptops together. Even though we’re not working on the same thing, having someone there keeps me focused.
Why It Works: The presence of another person creates a sense of accountability and helps you stay on task.
8. Use Music or White Noise (But Keep It Simple)
Music can be a great tool for focus, but it has to be the right kind. Instrumental music, white noise, or nature sounds are usually the best bets.
Example: I listen to a playlist of lo-fi beats or rain sounds while I work. It helps drown out distractions without pulling my attention away.
Why It Works: The right background noise can create a calming environment that helps you focus.
9. Forgive Yourself (Perfection Is Overrated)
ADHD comes with a lot of guilt and shame, especially when you don’t meet your own expectations. But here’s the thing: you’re doing your best, and that’s enough.
Example: I didn’t finish everything on my to-do list today. Instead of beating myself up, I reminded myself that I made progress, and that’s what matters.
Why It Works: Self-compassion reduces stress and makes it easier to keep going.
10. Celebrate the Wins (No Matter How Small)
ADHD brains thrive on positive reinforcement. So, celebrate your wins, no matter how small. Finished a task? Treat yourself to a snack. Made it through a tough meeting? Do a little dance.{2}
Example: After finishing a big project, I treated myself to my favorite coffee and a walk in the park. It felt amazing, and it motivated me to tackle the next thing.
Why It Works: Celebrating wins creates positive associations with productivity and keeps you motivated.
Final Thoughts: You’ve Got This
Living with ADHD isn’t easy, but it’s not impossible. It’s about finding what works for you and embracing your unique brain. These hacks have helped me, and I hope they help you too.
Remember, productivity isn’t about being perfect. It’s about making progress, one tiny step at a time. So, take a deep breath, give yourself some grace, and keep going. You’ve got this. 🚀