Contrary to popular belief, I am an expert on productivity tips and methods since I have ADHD. Granted, not all of them have worked for me, but I have given them every chance.
Before the pandemic began in early 2020, I was genuinely obsessed with productivity tips and self-help, even before receiving my diagnosis. I didn’t realize that was a coping strategy at the time. It was more of a desperate hunt for that one secret that would fix every issue I had with productivity. I wouldn’t have to battle if I could simply figure out the one thing that would make me effective. I could stay focused, complete tasks, and avoid feeling overburdened. Unfortunately, especially for those of us with ADHD, it is not how productivity operates.

We’re trained to view productivity as an on/off switch that indicates whether or not you’re finishing tasks. After all, it’s simpler to pitch productivity solutions to individuals if you approach it as a yes-or-no question. If you purchase this item, your problems at work will be solved by opening the fabled box.

Actually? It takes a lot more to be productive. It’s OK that there is no one-size-fits-all answer for productivity issues. Not even ADHD medication can totally solve difficulties with motivation, energy, and focus. Every workplace, every brain, and every circumstance is unique, and these distinctions will fluctuate throughout the course of various life stages or even individual days. It’s important to learn how to anticipate, comprehend, and ride the waves rather than resisting those changes.

Does this imply that if you have executive dysfunction or ADHD, you can’t maximize your production levels? Not at all. It does, however, necessitate reevaluating your perspective on productivity aids, advice, and techniques.

1. Do a brain dump.

ADHD was previously likened to having 59 different televisions on at once in your head by my therapist. Therefore, even though you may be aware that you have chores to complete, the cacophony from everything else may overpower you. For those with ADHD who wish to be more productive, this is why having a brain dump is crucial, and I do one every week (sometimes even every morning).

This is how you do it: Make a long list of anything that’s been bothering you; mine include reminders, housework, job and personal duties, and more. Why? since you can generate visibility by using this list. You can lessen your concern about forgetting or missing something if you write down the items that are on your mind.

I’ll sometimes go through my entire house in a mental dump. Although visual cues—like that stack of paperwork I constantly fail to file away—help me recall what should be on the list even though I don’t always remember everything that should be on it.

And after that? Divide the situation up into manageable steps. This could be breaking up your to-do list into smaller ones for different parts of the day, putting things on your calendar, or starting with one of the other productivity strategies on this list.

Organizing your thoughts, lowering your worry, and feeling more in charge of your week are all aided by brain dumps. You don’t have to be concerned about forgetting things at random and having to rearrange your entire schedule to make time for them. Since they’re already on your list, you can decide for yourself if, when, and how to approach them.

2. Start a timer.

There are a gazillion timer-based methods for boosting output. While the Pomodoro Technique, which divides work into 25-minute intervals and then breaks for five minutes, is a favorite among certain individuals, others appreciate more flexible approaches, such as setting a 30-minute timer and seeing how much you can accomplish in a single sprint.

If you struggle to complete tedious or stressful tasks due to executive dysfunction, using a timer can help you lessen the emotional “weight” of your work. Recall that procrastination can also be a problem with managing emotions rather than just time. Your willingness to work on a task is influenced by your feelings about it, particularly if you have ADHD. We can even find boredom to be physically uncomfortable, and nobody wants to get right into something that hurts them? Since you are regulating and restricting the amount of time you are exposed to the emotion, setting a timer can help.

3. Acquire your own set of ADHD rules.

Although it may sound general, developing your own set of ADHD rules and routines is a crucial component of any productivity toolkit. Why? since no one knows you better than yourself.

You are aware of when you need complete silence or music to concentrate, for example, and how that varies based on the circumstance (you may find that certain jobs require music while others require distraction, or that certain musical genres enhance while others detract from your productivity). You also understand which chores cause you to become hyperfocused and which ones you often avoid doing. You are aware of whether you need to sit at a desk or whether you can work from bed, which is something I’ve never been able to do well. None of these are characteristics that all people with ADHD have in common. They are your particular habits and personal preferences.

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