Productivity Hacks for ADHD: Strategies That Truly Help
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Understanding ADHD and Productivity
As someone with ADHD, I often find myself captivated by productivity hacks. Even though I know many conventional methods may not be suitable for my ADHD brain, I can't help but explore new techniques, hoping to find that elusive strategy that will transform my productivity.
Anti-productivity advocates like Oliver Burkeman remind us that many of us are on a quest for systems that promise to resolve all our challenges. This cycle of discovering a new method, feeling hopeful, and then quickly losing interest is something I’ve experienced countless times. A promising technique might energize me for a day or two, but soon, it feels stale.
This pattern is common among people with ADHD. We frequently try new methods, often abandoning them after just a short period. It’s crucial to recognize that many productivity hacks fail with ADHD because we struggle with consistency. Even if a strategy shows promise, we can easily become disinterested and seek out the next shiny solution.
In a video discussing toxic productivity, YouTuber ADHD Jesse elaborates on why traditional productivity advice falls short for those of us with ADHD. Unlike neurotypical individuals, we often lack motivation derived from deadlines or rewards, making it difficult to tackle challenging tasks. I’ve certainly felt that pressure; I once had two reports due by 7 PM but didn’t begin until 4 PM, motivated solely by the looming deadline.
Distractions can easily derail our focus, making it challenging to switch back to our original tasks. Sometimes, the productivity systems themselves become distractions. For instance, I started using Notion to organize my projects but ended up wasting time searching for templates instead of actually working.
Overwhelm is another significant barrier for ADHDers. Many productivity hacks suggest simply “doing it” or tackling the hardest tasks first, but that approach doesn’t resonate with us. It’s not that we don’t want to complete the work; often, we feel paralyzed instead.
So, how can we navigate this? Are we destined for unproductivity? Not necessarily. The key lies in understanding which strategies are effective for us and being adaptable. Here are the tactics that have proven successful for me.
Start with Enjoyment, Not the Hardest Task
Traditional productivity advice often suggests tackling the hardest task first, or "eating the frog." However, this approach doesn’t work for those of us with ADHD. If the first item on my list is something daunting, I may end up procrastinating. Instead, I find that beginning with something enjoyable, like watching a YouTube video or reading, sets a positive tone for my day.
YouTube Video: Avoiding Toxic Productivity Advice for ADHD
This video discusses the pitfalls of standard productivity tips and offers alternative insights tailored for those with ADHD.
Allowing Yourself to Play Before Working
I find that my best creative work comes when I am most energized. For me, that often means diving into writing or researching as soon as I wake up, or sometimes late at night when inspiration strikes. Scheduling specific times for tasks has proven ineffective, as my ADHD makes it hard to predict when I’ll be motivated to create.
Instead, I follow my instincts. If I feel inspired to write at 1 AM, I go with it. If it’s 11 AM right after waking up, that works too.
Utilizing Brain Dumps and To-Do Lists
Despite my tendency to feel scattered, I find some solace in maintaining a to-do list. If I don’t jot tasks down, they often slip my mind. To begin, I perform a brain dump, writing everything I need to accomplish without organization. This helps clear my mental clutter.
Afterward, I can create a more structured to-do list. I also maintain a “to-don’t list” for all the ideas and tasks that come to mind but can wait. This informal list helps me manage distractions without derailing my current focus.
Rethinking Productivity Apps
I discovered Notion a year ago and hoped it would help me organize my tasks. However, I quickly fell back into old habits, forgetting to use it. This pattern reflects a common ADHD struggle: if it’s not in front of us, we often forget it exists.
Rather than frequently trying new apps and techniques, I focus on what naturally works for me.
Identifying the Most Important Task
Every day, I ask myself, “What’s the one crucial thing I need to accomplish today?” This question helps me manage my overwhelming to-do list. Tim Ferriss suggests identifying 3–5 tasks that are causing anxiety and addressing them one at a time.
- Ask if completing the task would make your day fulfilling.
- Determine if it would make other tasks easier later.
- Focus on those tasks for a solid block of 2-3 hours.
This practice has helped me prioritize effectively, even if I often split my focus throughout the day.
Breaking Down Large Tasks
Large tasks can feel daunting and lead to procrastination. I used to wait until the last minute to complete assignments but found that breaking tasks into smaller, manageable steps alleviates overwhelm.
Using the Pomodoro Technique, I’ve discovered that setting a timer creates a sense of urgency and allows for breaks, which can be particularly beneficial for managing ADHD.
YouTube Video: Get Things Done: Productivity Strategies for Adults with ADHD
This video offers practical strategies tailored for adults with ADHD to enhance productivity.
Embracing Multi-tasking with Intent
While traditional wisdom warns against multi-tasking, for those of us with ADHD, it can be a different story. I often listen to focus music or audiobooks while completing tasks, which helps maintain my concentration.
Research suggests that engaging other senses while focusing on a primary task can enhance performance, making it easier to stay on track.
Capturing Ideas on the Fly
I keep a stack of legal pads and pens nearby to jot down ideas as they come. This is crucial for managing my short-term memory issues. If I don’t write it down, I likely won’t remember it later.
Using a smartwatch can also be beneficial. I often set timers for tasks, especially those that involve waiting, like laundry. This helps me stay on top of my responsibilities.
The Role of Beverages in Productivity
While I work on cutting back on caffeine, I still rely on a few drinks throughout the day. This trend of having multiple “emotional support beverages” is common among ADHD individuals and can serve as a coping mechanism. Caffeine can enhance focus but should be consumed mindfully.
Final Thoughts on Productivity
The key takeaway is to be kind to yourself. Embrace what works and allow yourself the flexibility to experiment with different strategies. Remember, our value isn’t tied to productivity levels. With ADHD, simply getting things done can be a victory in itself, so celebrate your progress, however small it may seem.