If there is one thing that we know about today’s world, it’s that everything happens so fast. Sometimes we don’t even have the time to properly process what happens to and around us.
Think about it – we could be stuck working all day and not notice where the time has gone. This will lead to burnout and cause us to feel stressed and anxious about finishing whatever else is left on our agenda.
Many people recognize this as part of ADHD, something we hear a lot nowadays but sadly know little about. Many people battle ADHD in silence because there is still a lot of stigma surrounding mental disabilities.
We want to raise awareness. Our goal is to discuss the importance of helping people cope with and talk about their disabilities.
That is why we decided to research the best way to deal with ADHD. We found 15 excellent tips that can help boost productivity and make you feel better about what you have accomplished in a day. If you want to learn more about the best productivity tips for ADHD, stick around for the rest of the guide!
What is ADHD?
Attention deficit hyperactivity disorder is a mental disability found in children and adults. It usually develops in youth but can stay prevalent well into adulthood. Some of the symptoms that are a part of ADHD are:
- Challenges with time management
- Inability to focus
- Constant daydreaming
- Constant feeling of exhaustion
The list goes on and on, as we are still exploring all the symptoms in people with ADHD.
Sometimes, this disability can easily be misunderstood or even misidentified as nothing more than burnout or fatigue, especially when talking about adults. It’s more serious than someone having an off day, although that is also possible. In this case, people need help dealing with all kinds of tasks, even the boring ones they have done millions of times before.
Because of that, we want to tell people they should not be afraid to deal with their disabilities. There is nothing shameful in admitting you have it. Admitting it is the first step towards getting the help you need and eventually getting it under control.
How to Combat ADHD?
If you or someone you know has symptoms that seem like ADHD, the best thing would be to visit a doctor specializing in mental disabilities or a psychologist. They will help get you the proper diagnosis and learn more about the treatment. Essentially, the first step is to guarantee that what you are dealing with is, in fact, ADHD.
Once you do that, you can take the proper precautions. We recommend that you start by adopting at least a few of the below-mentioned habits to remove the feeling of anxiety, burnout, or disorganization. Check out the tips list below to learn more about what you can do.
Top 15 Productivity Tips for ADHD
Here are the best productivity tips that can help you build some ADHD-friendly habits and eliminate all of the problems that might be causing your ADHD to be more of a distraction than it needs to be:
Plan a Day Ahead
When you have ADHD, even the most mundane tasks can give you a lot of anxiety. Instead of focusing on getting the task done, your motivation deficit could get you to spend the day endlessly scrolling social media while your list of tasks only gets longer.
We think you should try planning a day ahead to avoid that. When you finish your daily tasks or before bed, sit down and write a list of all the things you need to do the following day. Set it so you can start with a task you know will bring you joy and a sense of success.
Make Tasks Fun
Instead of monotonous tasks, try to make things as fun as possible. It can be a simple, colorful Post-it that makes all the difference or a colorful marker you use to note things in your daily planner.
Think about it and find a way to make the boring tasks enjoyable. If you have dreadful Zoom meetings all day, tell yourself that you will reward yourself after each task. You might celebrate task completion by listening to your favorite song or getting a bite of your favorite chocolate. It might seem simple, but it can change the way you think.
Use Music to Stay Focused
Another thing you can do to stay focused while working or studying is to avoid having dead silence in your workspace. Instead, we recommend finding some ambient, lyric-free music on Spotify or YouTube that you can listen to all day. There are a ton of radio stations that also have 24/7 lo-fi music, which is perfect for staying focused while working.
We don’t recommend music with lyrics, especially if you are dealing with tasks that require high levels of productivity and focus. You might end up focusing on the lyrics instead of the task, which is why ambient music is best.
Start with Priority Tasks
If you are a morning person, the mornings would be the perfect time to focus on the more demanding tasks. If you are more productive in the afternoon, try to plan priority tasks in the afternoon. There is no right or wrong option as long as you make your plan based on your needs and preferences.
However, we always recommend starting with priority tasks and leaving the unimportant things for later in the day. That way, you avoid getting burnt out from the minor tasks and can keep all your energy and focus on what is Priority No. 1!
Set Realistic Goals
A common occurrence with adults with ADHD is setting too many goals and short timeframes that you cannot meet. That makes you feel like a failure and some even fall into a bit of depression. At that point, it becomes even more difficult to focus on anything.
To avoid such problems, we recommend setting realistic goals. This can also mean overestimating tasks, which is always recommended. Instead of overbooking yourself, give yourself enough time to finish the tasks before you think about moving on to the next one.
Avoid Making Task Batches
Adult life is filled with challenging projects involving work, school, or a part of your private life. Decorating your house can be a full project that becomes daunting if you think you have to do everything at once. This is why you should not be making batches of tasks. Instead, try breaking projects down into smaller tasks you can easily fulfill.
This is a great way to take a quick break from accountability. You finish one task and spend at least five minutes letting your brain roam free before you make it focus on something else.
Use Organization Tools
If there is one thing that can help keep our productivity levels up, it’s all the organizational tools that have emerged over the years. Instead of using your phone to check social media, you can install organizational tools like calendars, to-do lists, etc., to efficiently structure your day and focus on the essential tasks you need to finish.
These apps and tools can also contain helpful productivity hacks that you can use to boost your productivity and become more focused on what is most important. Most of them are also free of charge, so you can check them out without investing any of your money.
If you are stuck doing some boring or repetitive tasks, it’s understandable that you will find your thoughts veering off into uncharted territory. You start wanting to use your phone to check different things, or instead of finishing a task, you binge-watch a TV show all day.
This is why we recommend removing all possible distractions. Equip your desk only with the things you need and leave your phone somewhere you can’t easily reach. Also, consider putting your phone in work or focus mode to avoid phone calls or messages that might distract you.
Consider the Pomodoro Technique
The Pomodoro technique is life-changing. If nothing else, it tells you that people have had difficulty focusing even years back. It’s not just you – everyone needs a break now and then. This technique says this: people are most productive when they take regular breaks. So, you can set a timer to work for 25 minutes and then take a five-minute breather.
You would repeat this cycle four times and then take a longer break of 40 minutes or an hour. Once you get into it, you can change things up and work for 45 minutes before taking a 10-minute break. Whatever works best for you is what you should do. The technique is focused on adjusting to individuals’ needs.
Do a Brain Dump
A brain dump entails always having a physical notebook or a memo app on your phone that you can use to write down ideas. That way, if you come up with something extraordinary, you can quickly write down your idea and get back to it once you finish whatever you are working on. Even if you don’t use the idea, you don’t risk forgetting it before trying it out.
Find an Accountability Partner
Have you ever heard the term “body double” for people with ADHD? It sounds a bit weird, we know, but it works amazingly! Essentially, you have an accountability partner there to help you get through a task or help keep you focused.
Your accountability partner can be someone who works or studies with you, but can also be someone like a virtual buddy there to check on you. Non-ADHD people often make great accountability partners, so don’t hesitate to reach out to someone you think will be great at body-doubling you.
Use Caffeine to Boost Concentration
Coffee is a great way to take a five-minute break from your task and decompress. Moreover, all that caffeine will boost your concentration and productivity if you drink it in moderation. If you are not into coffee, you can always look into some tea blends that contain caffeine. There are many options, so you should be able to find something that works well for you.
Set a Good Work Space
You need to have the proper setup that will be distraction-free, especially if you are working from home. Those in an office setting usually have an easier time separating their workspace from their homes.
Those working at home often don’t have the option to have a separate workspace, so we recommend that they choose a part of their home that will be dedicated to work. This section should be completely independent of another part of the home dedicated to rest and relaxation.
Use Alarms and Timers
If you have a problem timing your tasks and breaks, you can always use alarms. Set the alarm for 40 minutes or an hour after you start so you don’t forget to take a quick break. Don’t be afraid to take a break and give yourself the time to get your thoughts together. Every task is achievable as long as you don’t forget to take a breather whenever you need it.
Set a Task-Free Day
Finally, and most importantly, we want to stress how important it is to have at least a day in the week when you can just lay around and do nothing. Want to binge on your favorite show while lying on the couch and eating pizza all day? Do it! Want to dance around all day to the beat of your favorite song? Don’t let anything stop you!
Giving yourself some free time to do the things you love will fill your brain with dopamine and help you be even more productive when you return to work. So, embrace the idea of having time to be free from responsibilities!
Thank you for reading our detailed list of productivity tips for ADHD. We hope you now know a few ways to end your biggest distractions and still have enough time to decompress. That said, don’t forget to employ positive thinking throughout the day. A positive mind is bound to give you a positive life!
If you know of other ways to combat ADHD, please share them in the comment section. We would love you to learn more about your knowledge of this disability and your recommended ways to deal with it.