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Productivity isn’t about doing more—it’s about doing what works for your brain.
ADHD can make staying productive difficult, with distractions, procrastination, and motivation challenges often getting in the way. However, productivity strategies tailored to ADHD minds can transform scattered efforts into consistent progress. By aligning tasks with brain-friendly methods, productivity can become less stressful and more achievable.
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With the right tools, staying on track gets easier
Techniques such as the Pomodoro method, which breaks work into short sprints with breaks, can improve focus and prevent burnout. ADHD minds may also benefit from "body doubling," where someone works alongside them to increase accountability.
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Creating a rewarding system, like a "dopamine menu" of enjoyable activities after completing tasks, can further enhance motivation. The key is finding a flexible system that supports focus without feeling restrictive.
Check out our productivity resources!
Productivity Infographic
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A quick, helpful guide with easy organization and productivity tips made specifically for ADHD brains.
ADHD-Friendly Cleaning Checklists
Easy-to-follow checklists that help you stay on track with cleaning and create a routine that works for your brain.
Productivity Tips and Tricks:
for ADHD
For individuals with ADHD, large, overwhelming tasks can trigger procrastination or anxiety. By breaking tasks into small, achievable steps, you create a clear path forward. Each step feels like less of a hurdle, reducing the chance of feeling overwhelmed or frozen. The satisfaction of completing smaller tasks also provides motivation to keep going.
Break bigger tasks into smaller tasks
The Pomodoro Technique is a time-management strategy where you work in 25-minute bursts, followed by a 5-minute break. This method capitalizes on the ADHD brain's natural tendency to focus for short periods while minimizing burnout. It creates structure and routine, giving you clear start and end times for tasks, which helps in maintaining focus.
Use the Pomodoro Technique: 25-Minute Work Sessions with Breaks
Why it works: The ABC method (A = high priority, B = medium priority, C = low priority) helps you identify what’s most important and urgent. By labeling tasks with these categories, you reduce the decision-making burden and ensure you’re focusing on the right things first. This helps combat the ADHD tendency to get stuck on less important tasks or skip them altogether.
Prioritize Tasks Using the ABC Method
Use the Two-Minute Rule to Avoid Procrastination
The two-minute rule is simple: if a task will take two minutes or less to complete, do it right away. For ADHD brains, even the smallest tasks can feel like mountains if they aren’t immediately tackled. This rule helps you quickly clear small tasks from your mind and prevents them from accumulating into a larger, more overwhelming pile.
Turn Off Notifications and Minimize Digital Distractions
Constant digital interruptions can break focus, especially for someone with ADHD. Turning off unnecessary notifications and limiting access to social media or irrelevant apps during work times helps maintain concentration. This removes the temptation of checking your phone or computer and helps keep your focus on what you’re doing.
Set Frequent Reminders on Your Phone or Calendar
Why it works: ADHD often comes with a poor sense of time and forgetfulness. Setting regular reminders on your phone or using calendar notifications helps ensure that nothing is forgotten. It’s an external cue that takes the pressure off your brain, so you don’t have to remember every task or deadline yourself.
Put on 'inside shoes' around the house when you need to focus
Wearing shoes signals a shift in mental state from "relaxed" to "focused." A consistent routine of "putting on shoes" before work can act as a trigger to enter a focused, work-oriented mindset. It can also create a sense of normalcy and professional discipline.
Positive Reinforcement and Reward Yourself
ADHD brains often respond better to immediate rewards rather than delayed ones. By rewarding yourself after completing tasks, you reinforce productive behavior and boost motivation. Rewards can be as simple as a short break, a treat, or an enjoyable activity.
Try Body Doubling
Body Doubling refers to the practice of having another person physically present (or virtually present) while you work on tasks, especially those that may seem overwhelming or hard to begin. The idea is that the presence of another person provides external motivation and accountability.
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Try looking online for virtual study buddies like this one: 3 HOUR STUDY WITH ME | Background noise, Rain Sounds, 10-min break, No Music