How to Be Productive with ADHD: 25+ Tips (That Actually Work)
“Break it down into smaller steps!”
“Just write it down!”
“Use to-do lists!”
“There’s an app for that!”
If you’ve developed an involuntary twitch every time a well-meaning neurotypical person gives you advice about how to be productive with ADHD, you’re not alone.
While your friends, family, and colleagues aim to help, they just don’t understand what it’s like to live with ADHD.
Most days, you can’t even remember to brush your teeth or put on deodorant in the morning, let alone organize a to-do list.
But people with ADHD can learn how to be productive - the key is to ignore conventional advice and find what works for you.
It takes some trial and error - which is why we’ve compiled this list of more than 25 tried and true, ADHD-friendly productivity tips for you to check out.
If one doesn’t work, try the next one on for size - and keep trying until you find a handful that actually work for your ADHD brain. (‘Cuz all 25 will NOT work… find your favorites, m’kay?)
Let’s dig in!
Why Does ADHD Affect Productivity?
You made plans to deep clean your kitchen.
You open up one drawer.
In it, you find the usual clutter - pencils, broken crayons, random trinkets - and a whole pile of your kids’ old artwork.
You grab a handful of papers and hover them over the trashcan.
But - wait…these are special memories, you think.
I need to find a way to store them - maybe display them in frames?
You set your child’s drawings on the counter and grab your phone - typing “picture frames on sale” into Google.
Before you know it, you’re in the car on the way to Hobby Lobby, wondering how your simple plan to clean the kitchen led you here.
Distraction - it’s just one of the symptoms of ADHD that makes productivity difficult.
People with ADHD experience executive dysfunction - meaning they struggle with short-term memory, completing multi-step tasks, perceiving time, staying focused, and paying attention.
Some people with ADHD are hyperactive - meaning they have a lot of energy - but their thoughts race so quickly it’s hard to stay focused and on-task.
You can imagine how these symptoms make it extremely hard to be productive.
But productivity with ADHD isn’t impossible. Once you understand how your brain works, you can find the right tools and organizational systems to keep you on track.
25+ Productivity Tips (That Actually Work for ADHD Brains)
Since conventional advice doesn’t usually work, ADHDers have found themselves forging their own path to productivity. The following list contains more than 25 ADHD-friendly tools and tips for staying organized and getting things done.
For easy navigation, click on a tip that peaks your interest, or scroll down to start with tip #1.
-1- Break Out of ADHD Paralysis
You know the feeling.
When a task or project feels so overwhelming you find yourself frozen in fear, unable to get started at all.
ADHDers call this “ADHD paralysis” - and it’s a real barrier to getting things done.
Before you can start being productive - you have to unthaw from ADHD paralysis. Some tips for this include:
Setting a timer and committing to working on the dreaded task for a minuscule amount of time (anywhere from 1-30 minutes), then increasing from there
Calling a friend for support and encouragement (see: “body doubling” in the list below)
Make it fun - get yourself your favorite snack or drink, or turn on some good music to lift your mood and get motivated
If you’re still feeling frozen, read our in-depth guide to beating ADHD paralysis.
-2- Conquer Time Blindness
“Time blindness” refers to the inability of ADHDers to correctly perceive the passing of time.
If your friends always show up 15 minutes late to your lunch date because they know that’s when you’ll show up - you’ve probably experienced time blindness!
Time blindness hampers productivity by making it hard for ADHDers to estimate how much time it will take them to perform a task - leading to missed deadlines and failed commitments.
Conquering time blindness starts with awareness - you need to realize you struggle to perceive time, and commit to improving your time perception.
Next, you can use external tools like alarms, phone reminders, and even analog clocks (seeing the hands move helps you see the passing of time) - to help you keep track of time.
For more tips, read our full guide to improving your time blindness.
-3- Find a Body Double
No, we’re not talking about a stunt double.
Body doubling for ADHD is the practice of performing a task in the presence of another person - a trusted friend, family member, or colleague.
Your body double doesn’t interact with you (aside from a few words of encouragement here and there) - they simply provide a calming, reassuring presence, and serve as a model of quiet productivity while you work.
You can meet with your body double in person, or virtually.
Read our post about ADHD body doubling for more information!
-4- Master Your To-Do List
To-do lists aren’t helpful on their own - you need to know how to use them in a way that works for your ADHD.
You can use an app, a spreadsheet, or a simple sheet of paper to start your to-do list. Here are a few ADHD-friendly tips:
Do a “brain dump” - write down everything that’s on your mind - then prioritize your list into short, medium, and long-term tasks
Circle or highlight tasks that are urgent or important in 2 different colors
Batch your tasks - meaning group similar tasks together and knock them all out at once (more on that later on in the list!)
Don’t use your calendar as a to-do list - use it for scheduled appointments and events only
For more helpful “do’s and don’ts” about to-do lists, see our list of ADHD-friendly to-do list tips.
-5- Gamify the task
Do you know that little rush you got as a kid when you beat the spikey turtle guy at the end of Super Mario?
That’s because winning a game activates the reward centers in your brain, releasing more of the neurotransmitter dopamine.
If you have ADHD, you probably know that researchers suspect ADHDers have lower levels of dopamine than neurotypical people - which is why we struggle with motivation and focus. (Stimulant ADHD medications increase dopamine in the brain.)
You can harness that little dopamine rush from video games by turning a boring task into a game - this is called gamification.
Set yourself up with rewards or points for completing a task - maybe it’s your favorite dessert or a trip or the nail salon for a pedicure after you’re done. Maybe you set a timer and try to “beat the clock.”
-6- Get a standing desk
ADHD brains crave change and novelty - so sitting at a desk for 8 hours can leave us bored to tears.
Enter the “standing desk” - it’s a desk with hinges that can raise to your standing height, or close if you want to sit.
Standing can provide a bit of novelty during your day, and the posture of standing makes some people feel more energized.
-7- move while working
We’ve talked about getting a standing desk to add a bit more movement to your day, but you can take it a step further by actually getting out and walking during your work.
If you experience hyperactivity with ADHD, movement helps ease your restlessness and calms your racing thoughts.
Grab your phone and headphones, and brainstorm a new project by talking it out on a walk.
You can record your voice, or use a voice-to-text feature that will transcribe your words into written text.
-8- Play with fidget toys
Speaking of movement - fidget toys can add some micro-movement to your work day.
Fidget toys are small toys with dials, switches, buttons, rubber bubbles to “pop”, and more - they’re designed for you to fidget with.
If you’re a hyperactive ADHDer, fidgeting with your favorite fidget toy helps satisfy your urge to move, so you can focus and be more productive.
For those of us who do repetitive body-based behaviors, such as hair twirling, nail biting, picking at cuticles, pulling out hair, etc., a fidget toy or chew necklace is a great substitute for hurting yourself.
-9- sit on an exercise ball
To keep the ball rolling on the topic of movement - exercise balls are a great way to increase productivity for adults with ADHD.
Exercise balls are very large, durable, inflatable balls that can be used for sitting or exercising.
Find one that’s large enough to allow you to sit ergonomically at your desk, and enjoy rolling and bouncing while you work!
-10- Make the task interesting
ADHDers hate boring and tedious tasks.
But who says a boring task has to stay boring? Inject some creativity into your task by:
Turning it into a game with rewards (see: “gamification” above)
Listening to your favorite music or podcast while working (as long as it’s not too distracting!)
Asking a body double to sit with you while you work (see “body doubling” above)
-11- do a brain dump
ADHDers have busy brains.
Having a million thoughts, ideas, and tasks floating around in your head makes it hard to be productive.
Empty your busy brain by doing a “brain dump”- grab a piece of paper or a blank computer document and make a long list of everything in your mind.
When you’re done, you can grab some of these items and create an organized to-do list divided into short, medium, and long-term tasks.
-12- Prioritize Tasks Using the Eisenhower Box
Creating a to-do list is not enough - because not all tasks are urgent or important! You don’t want to end up completing a bunch of unimportant tasks - or tasks that would be easy to delegate to someone else.
The Eisenhower Box can help you decide which tasks to do now, which to do later, which to delegate, and which ones to eliminate completely.
-13- Set Up an Organizational System
We’ve talked about how ADHDers have busy brains - and busy brains need systems to stay organized.
Setting up a system of organization is like building a second brain - one that stores everything you need to do and remember, so your regular brain doesn’t have to hold all of it.
Your organizational system can include tools like:
Calendars (paper or electronic)
Planners
Timers and alarms (on your phone or device)
Spreadsheets
Apps (just don’t get caught up in finding the “perfect one”)
Other people (delegating tasks to your spouse or kids)
Just like these tips - your organizational system will take some trial and error to find the right fit…and the right plan to circle back to the reminders!
-14- Plan by day, week, & month
We’ve talked about ADHD and time blindness - that’s why planning is so important.
You might plan your day - but what happens when the next week or month sneaks up on you?
When creating your planning system, brainstorm tasks that need to be completed daily, weekly, monthly, and even yearly.
Then integrate these tasks into your calendars and planners.
Remember to schedule a time each month to sit down and think about what tasks are needed for the next month - so you can avoid stressful surprises like birthdays, anniversaries or school events!
-15- Use the Pomodoro Technique
When you have ADHD, a multi-step task can feel like an impossible challenge.
To reduce overwhelm, break your task up into smaller, more doable chunks - that’s what the “Pomodoro technique” is all about.
The Pomodoro method recommends working in 25-minute intervals - and then taking 5-minute breaks in between sessions.
-16- Create visible deadlines
“I’ll do that sometime today.”
“I’ll do it next week.”
When you set vague internal deadlines for tasks, do they ever get done?
Didn’t think so.
To be more productive when you have ADHD, you need to give your goals a time and place to be accomplished. This means setting hard deadlines and writing those deadlines down on a paper or digital calendar.
-17- Create a distraction-free environment
Man, I really need to get this work report done. Oh, hey - is that a new text message? Better check it. Shoot - my mom needs my pasta salad recipe - where did I find that again? Oh yeah - I need to plan dinner tonight - what do I have in the fridge?
If this line of thinking sounds familiar, you’re probably prone to distraction - a common symptom of ADHD.
When you’re ready for focused work, make sure your environment is free from distractions. A few helpful tips:
Put your phone in a different room, and only check in at designated times
Use an app to block distracting websites like social media or news
Remove items that could get you sidetracked: your newest fiction novel, a basket of unfolded laundry, projects you’re not working on at the moment, supplies for your favorite hobby (you can always re-install it again after you’re finished)
-18- Switch up your environment
Working in the same space can feel redundant - especially when you have ADHD.
If possible, try rotating your work environment to elevate your mood and increase productivity.
If you have a special project to work on, ask your boss if you can pack up your computer and work at a coffee shop for the day.
If you work from home - the sky’s the limit - grab yourself a mobile desk, and work outside when the weather is nice, or move your desk from room to room throughout the day.
-19- Transcribe Audio
If hyperactivity is part of your ADHD, your thoughts and ideas come at you at lightning speed!
Capture all of them by using a “voice-to-text” or audio transcriber like Otter.ai on your phone or laptop.
Transcribing audio can be a huge time saver if you’re writing a report or other long-form content. You can speak your notes into your phone, and then go back and edit the transcription.
-20- Use siri or alexa
“Hey Siri, turn me into a productivity machine!”
Okay, that might not work - but “smart home” devices like Apple’s Siri or Amazon’s Alexa can help keep your daily routine on track.
Program your device to give you audible reminders throughout the day.
A friend of mine programs her Alexa to play the song “Roll Out” by Ludacris 5 minutes before it’s time to leave to get her kids to school - it’s a fun way of letting them know to get a move on - no yelling or nagging required.
-21- Listen to Music or Ambient Noise
A lot of adults with ADHD swear by certain types of music to stay productive.
Hearing a familiar, enjoyable tune will certainly give you a small burst of dopamine - just make sure the music you choose isn’t too distracting (although impromptu dance parties while working can brighten your day!).
Many people feel more productive when listening to classical music or lofi-type instrumentals - but it doesn’t matter what you listen to, as long as it helps you be more productive.
-22- Do Something Fun First, to Build Momentum
No one wants to complete a boring or tedious task - especially ADHDers who struggle to stay motivated.
If your mood is low, you’re not likely to be productive - so it can help to find something fun to do to elevate your mood and get you more mentally prepared to work. Some ideas:
Walk your dog and listen to music
Have a dance party (if you’re at home…or at work - no judgment here!)
Read a chapter of a juicy novel
Talk to a friend on the phone
Eat a yummy snack
Just make sure that your “fun activity” doesn’t extend into procrastination!
-23- Batch Similar Tasks to Capitalize on Hyperfocus
Here’s a weird little fact about ADHD - most of the time, we’re prone to distraction but sometimes…sometimes we get in the zone, and can focus for hours on a task (usually one that fascinates us).
You can harness the power of hyperfocus by batching similar tasks while you’re in the zone.
Have a bunch of calls to make? Do the torture, I mean, them all at once and be done.
Meal prepping? Clean your fridge while you’re at it.
Planning your kid’s birthday? Send your text invites, order your decorations and presents all in the same time block.
You get the picture!
-24- Let Go of Perfectionism
As children, ADHDers are often criticized by adults for lacking attention to detail, being late, or making careless mistakes.
As adults, we overcorrect this by becoming perfectionists - double and triple checking our work, and being super hard on ourselves when we make mistakes.
This is actually counterproductive - because we waste time obsessing over our work and self-criticism lowers our mood and level of motivation.
Remind yourself that you don’t have to be perfect and that even neurotypical people make mistakes.
Good enough is good enough. And done is better than almost finished.
-25- Practice Self-Compassion
Now you know it’s okay to make mistakes - but it still doesn’t feel good when you do.
Practicing self-compassion helps you avoid a depression/anxiety spiral when you fall short of your goal.
Low mood = low productivity, so try this when you’re feeling down:
Remind yourself that it’s normal and acceptable to make mistakes
Place your hand over your heart, take a deep breath and say a nurturing phrase like “It’s okay sweetheart, these feelings will pass”
Do an activity that feels healing - a warm bath, snuggling up with a good book, or treating yourself to your favorite meal
-26- Master Time Management: The Ultimate Productivity Tool
We talked about time blindness, planning ahead, using calendars and alarms, and batching tasks. These are all under the umbrella of time management - a skill that’s difficult for people like you, with ADHD.
The Time Management Mastery for ADHD Moms program was born of my own struggles with time management.
As a new mom and an entrepreneur, I was tired of feeling completely overwhelmed, and like I was failing at life because I couldn’t manage my time effectively.
I tried every piece of conventional advice out there - and nothing really worked for me.
It took a while for me to realize it’s because my ADHD brain works differently - so I had to do things differently to get results.
Mastering time management transformed my life, so I knew I needed to pass this knowledge on to other moms with ADHD.
In the 11-Week Time Management Mastery for ADHD Moms course, you’ll learn to:
Get and stay motivated - so you can stop waking up with feelings of dread and overwhelm
Use a system of flexible structure to move from reactive to purposefully proactive
Start your day with a morning routine that gets you out of the house on time without swearing at your teenager
Build a bedtime routine that gets your kids peacefully in bed without "Medusa Mom" biting your preschooler's head off
Create routines that allow you the freedom to engage in activities that feed your soul - whether its more time with your kids or partner or your own special hobby
Build confidence - so you can trust yourself to be on time and fulfill your commitments
You’ll also have access to an entire community of other moms with ADHD, and participate in weekly zoom meetings to give and receive support.
Learning how to be productive with ADHD isn’t easy - but belonging to a community of like-minded ADHD moms helps. Sign up today and start transforming your relationship with time, and with yourself.