ADHD and Productivity: Tips to Help You Get More Done

Disclaimer: This article is intended for organizing and productivity purposes and is not a substitute for diagnosis, professional medical advice, or treatment of ADHD.

ADHD and productivity: Boost your productivity with these hacks:

How to compensate for your ADHD and productivity challenges:

When it comes to ADHD and productivity, it’s easy to feel like you’re on a hamster wheel, going a mile a minute but not really making any progress. But there are some things you can do to not only get more done but to actually feel more like you’re getting more done instead of feeling frustrated.

1. Limit multitasking.

While it might seem like you can get more done by doing several tasks at one time, the opposite is actually true. When you are multitasking, it takes longer to complete each task you are working on.

Also, when you multitask, you postpone the satisfaction of being done with something and not having to think about it anymore. This is because you extend the duration of each task when working on several at a time. Multitasking is also more stressful. It is so much more peaceful to be able to focus entirely on one thing at a time.

Just in case you need one more reason not to multitask…when you can focus on one task at a time, this allows you to do your best work rather than juggling three things and slipping up because you took your eye off of something for one minute.

2. Finish what you start.

Those with ADHD are prone to distraction, you likely know this already. But it’s better to push yourself to finish one task before starting another. If your natural inclination is to get distracted by all the pretty things, and not finish a task you have started. Try to stop yourself as you are floating away, then redirect your attention back to the task at hand.

Finishing what you start will give you the satisfaction of feeling like you are making progress. Even if at the end of the day you still have several tasks on your list, at least you can look back and know that you were able to cross some items off your list.

3. Break tasks down and set clear goals.

Big projects can feel overwhelming, and when we get overwhelmed we postpone getting started. Break down big tasks into smaller steps to stay motivated and on track. Focus on completing one step at a time to build momentum and keep moving forward.

You may want to make a written list of steps for your project so that you can map out a clear path from start to finish. Once you have a clear vision of what your project looks like from start to finish, it’s easier to talk yourself into moving forward.

4. Use visualization as a motivational tool.

Since getting started is often an issue for many with ADHD, visualization can be a powerful incentive for moving forward. To motivate yourself to get started on a project you’re not excited about but need to get done, try using your imagination.

Visualize both sides of the coin. Imagine what it would look like for you to succeed in getting the task done and then visualize the consequences of not getting the task done.

5. Perfectionism leads to procrastination.

If you are a perfectionist and you know this, you may have to do the hard work of pushing past your feelings of perfectionism because this can be a barrier to getting things done as well. You don’t have to have a perfect plan to get started and done is better than perfect. You also don’t have to be in the right mood to get started because you probably never will be.

6. Go ahead and talk to yourself.

It can be helpful to talk to yourself. Full disclosure, I do this all the time when I am organizing for a client on my own. It is especially helpful if I am doing something challenging. I can focus better and think clearer by talking out loud to myself.

Talking to yourself can also be effective because it’s almost like having a personal coach by your side. Talking to yourself can help you pave a clear path forward if you are struggling. So go ahead and talk to yourself.

7. Avoid engaging in time-sucking activities.

Russell Ramsay, PhD ABPP, co-founder and co-director of the University of Pennsylvania’s Adult ADHD Treatment and Research Program explains that “those with ADHD are prone to getting sucked into unproductive activities”. We all have certain activities that draw us in.  It’s all too easy to find yourself hyper-focused on something you never intended to do.

Due to time blindness, ½ an hour can pass in a flash without even being aware of it. Scrolling on social media or the web is probably the most common time suck activities out there, so those are good ones to avoid.

It’s easy to convince yourself that you’ll only engage in this activity for five minutes. But instead of getting to what you really need to be doing after 5 minutes, you get lost along the way. Your best defense against this is being aware of and mindful of your inclinations toward certain activities that you find interesting or entertaining. Steer clear of these activities when there are other priorities to take care of first.

 8. Recognize and move past procrastivity.

“Another way productivity can be hindered for those with ADHD is the tendency to engage in Procrastivity”. Russell Ramsay defines procrastivity as “a sneaky form of procrastination, it is choosing a more favorable activity than the one having the biggest priority“.

You may still be getting something done, and feel like you are working, but you’re not doing what really needs to get done at that moment. For example, you need to write a term paper but decide to vacuum the house first. Just recognizing that you are avoiding one task by doing another can help you redirect yourself. Self-awareness can make all the difference.

9. Avoid distorted thinking.

Ramsay also explains that those with ADHD are prone to distorted thinking patterns. Do you ever catch yourself making excuses for either not doing something right away or not doing it at all even though it really is the best thing for you? This is where self-awareness and mindfulness come into play.

Becoming aware of these self-defeating thinking loops that prevent you from getting things done. What you’re doing is rationalizing your work away versus being productive. 

10. Focus on your achievements, not on what you have failed to do.

Place your attention on what you’ve gotten done, not on what’s left to do. If you focus on what’s not done and you have a large job ahead, you risk getting overwhelmed and giving up altogether. It’s better to keep your eyes on what you have completed. Note your progress for each step of the way. When we feel good about what we have accomplished, we want to keep going.

On the other hand, if you beat yourself up for what you haven’t done, you will only self-sabotage yourself into immobilization. This is where many get stuck, and it’s not a fun place to be. If your project is visual like organizing a room, take photos so you can look back at what you have accomplished.

It’s also important not to expect perfection and don’t beat yourself up for slipping up. Instead, give yourself some slack. Then get up, brush yourself off, and keep moving forward.

11. Another common ADHD and productivity issue is task initiation.

To motivate yourself to start a project you’re not looking forward to, try telling yourself to take just one small step to get started. Such as going to the place where the task needs to be done, or just putting on your gym clothes.

You can also use small increments of time to motivate yourself to tackle a small part of a task. Tell yourself, “I’m only going to tidy up the house for 10 minutes” or I’ll work on writing my term paper for just 15 minutes”.

Once you’ve done these things you greatly increase the likelihood of continuing. And if not, at least you can feel good about getting started. This will make the remaining part of the project a little less daunting. 

12. Feel the pain and to it anyway.

Many of us with ADHD are often directed by our desire for the next dopamine hit. For this reason, it can be especially challenging to make ourselves do the hard things that don’t appeal to us. Another tip that Ramsay shares to get past this, is to “intentionally pause, step outside of yourself, and become aware of the fact that you simply don’t want to do something.”

Ramsay explains that just recognizing your emotions and putting a label on them can make it a little easier to push past these negative feelings and get the job done anyway. Know that it won’t be pleasant but that you’ll feel much better once you get started and have made some progress.

13. Give yourself time to pause.

Those with ADHD tend to get overwhelmed faster than those who don’t. Therefore, we don’t handle having multiple stimuli thrown at us as well as those with neurotypical brains do. These days, many of us, ADHD or no ADHD, are traveling at top speed 24/7.

Living at this pace for too long catches up with us. The result can be costly. Do you feel overwhelmed, tired out of control, and frazzled most of the time? If so, you’re also likely feeling like you can never get enough done to feel like you’re being productive.

It might be time to take the opposite approach and push back by slowing down. We all need time to reflect, rest, and reset. It is during these pauses that we rejuvenate and refuel. This is also when we take time to plan so that we can stay in control and on top of our schedule. Consequently, we are also more creative and resourceful when we are less busy.

You may need to fend off the constant temptation to do more and intentionally work to make rest a priority. Build time to reset, plan, and rejuvenate into your weekly schedule. Those with ADHD also tend to overcommit so protect your schedule and guard yourself from taking on so much that you can never get around to doing the things that are a true priority for yourself.

14. Recognize your people-pleasing ways.

In my work with clients, I have noticed a strong correlation between those who maintain an open-door policy at home and work, and those who feel like their lives are out of control and chaotic most of the time. They think they are struggling with productivity but their real problem is they have way too much on their plate. 

Could this be you? How much of your busyness is intentional and how much is simply running in circles because of other people’s expectations? Keeping others happy is not worth your own health and well-being. You owe it to yourself to let go of trying to keep everyone other than yourself happy.

15. Find a good ADHD productivity app and actually use it.

There are several good productivity apps out there that have been recommend by others with ADHD. Brain Focus, Todoist, and Ticktick are all good examples. The biggest challenge those with ADHD have with using a productivity app lies not in finding the right one, but sticking to using it once they’ve got it there in front of them.

They give up too soon and declare that it didn’t work for them. If you really want to start using a productivity app you’ll also have to do the hard work of creating the new habit of using it. Create the habit of updating your agenda at the same time each week and checking your calendar as needed. The best productivity app in the world won’t work if you don’t develop the routine of using it.

16. Develop helpful routines.

And while we are on the subject of routines, for those of us with ADHD, habit formation can be especially challenging. Challenging…but not impossible. It’s our daily habits and routines that hold an enormous amount of power to help or hinder us from day to day. If you can make yourself practice a new routine long enough, you begin to perform that task automatically.  If it is a helpful routine, then it starts serving you, rather than the other way around.

So how do you form a new helpful habit if habits aren’t your thing? Starting a new habit is hard because it requires retraining your brain. But this training is temporary and totally worth it! In the beginning, it requires you to push back against your natural inclination to forget to perform the thing you want to start doing.

James Clear, author of Atomic Habits recommends performing “gateway habits” to strengthen your good habit intentions. Gateway habits are small, easy steps that make it easier to solidify a new habit. For example, if you want to start doing a better job of keeping things tidy at home, start with something super simple like hanging your car keys on the same hook each day. Once you have mastered this gateway habit you can build on it by adding on and practicing other tidying habits.

Having habits and routines in place helps you know what to expect each day, which can calm any sense of chaos. Set regular times for waking up, meals, work, and relaxation to give yourself more structure and reduce stress.

17. Educate Yourself.

Take the time to learn more about ADHD and how it affects you uniquely. Understanding your strengths and challenges can support you in managing your ADHD better and enhancing your productivity in a way that feels achievable. Listen to ADHD podcasts, and read books that educate you about ADHD. If your not a reader, listen to an audio book.

Russell Barkley, Ph.D., who is a clinical professor of psychiatry, is the author of “Taking Charge of Adult ADHD”. I recently read this book myself, and it is an exceptional resource for those wanting to understand, accept, and manage their ADHD better. I also loved Susan Pinsky’s book Organizing Solutions For People With ADHD.

18. Reward yourself.

Celebrate your accomplishments, big or small by treating yourself to a small reward! Indulge in something you enjoy after completing a task or reaching a goal. It’s a great way to stay motivated and help you to keep up the good work. And don’t feel guilty about this, you deserve to treat yourself after accomplishing a difficult task.

Just make sure your reward doesn’t undermine your best intentions. Rewarding yourself with shopping after finishing a good decluttering session may not be the best way to reward yourself!

19. Minimize distractions.

Find a quiet, clutter-free space to work where you won’t be easily distracted. Those with ADHD struggle more with tuning out background noise than others. Create a dedicated, organized workspace that minimizes disruptions. This may involve noise-canceling headphones or physical barriers.

Listening to music can also help you stay focused and less distracted. Focus@Will is a great music app specifically designed to increase your focus and attention. 

20. Utilize ADHD-Friendly tools.

There are lots of other productivity tools out there designed to help you stay organized. Time can slip away, so try using timers to keep yourself focused. A timer is a helpful tool because it can let you know it’s time to stop doing one task and move on to the next one. Use a timer cube or a neck timer on a lanyard to remind yourself that it’s time to stop checking emails and start making calls.

You can also set the alarm on your phone as an alert to switch tasks but a timer might be a better choice if you tend to get distracted by your phone. Using a timer will allow you to work for short intervals, like 25 minutes, and then take short breaks. You can also use an Alexa device to remind you that it’s time to switch tasks.

Conclusion:

Hopefully, these tips will help you enhance your productivity in a way that feels achievable and supportive. Everyone’s journey is unique, and one ADHD brain is different from the next, so experiment with these strategies to find what works best for you.

Want to learn more?  Check out my post about building helpful habits and routines to help you be more productive:: 12 Atomic Habits & Hacks to Help You Get Organized.

Feeling Stuck?

Schedule a coaching call, virtual organizing session, or a home assessment with me, and get the support and encouragement you need to move forward.