5 Tips for Improving Productivity with ADHD
People with ADHD have a 30% developmental delay in executive functioning - this affects things like motivation, impulsivity and memory. Here are 5 strategies that can sometimes help improve productivity in ADHD-ers.
3/2/20243 min read
People with ADHD often experience difficulties with executive functioning, which can impact their motivation, impulsivity, and overall productivity.
If you have ADHD, it's great to find strategies that can help you improve your productivity and enhance your daily life. In this post we'll discuss five practical tips for increasing productivity when you have ADHD - sometimes these work, sometimes these don't. It's always important to remember that ADHD is very individual, and what works for one person might not necessarily work for another!
1. Create a Structured Routine
One of the most effective ways to improve productivity with ADHD is to establish a structured routine. Having a consistent schedule can help you stay organised and focused on your tasks. Breaking down your day into manageable chunks can make it easier to prioritise tasks and reduce the feeling of overwhelm.
On top of that, try to add in regular breaks to your routine. Taking short breaks between tasks can help us recharge and maintain our focus throughout the day. But remember to set realistic expectations and be flexible with your schedule, just because you haven't managed to do everything you wanted to do today does not make you a failure!
2. Utilise External Reminders
Having ADHD means we can often struggle with forgetfulness and staying on track. Using external reminders can be a helpful strategy to improve productivity. You could try setting up visual reminders, such as sticky notes next to your kettle to remind you to take medication when you make your morning cuppa, or digital reminders on your phone or computer for when its time to take a break. These reminders can act as prompts for pretty much anything - important tasks, deadlines, or appointments.
If youre a fan of a to-do list, breaking down larger tasks into smaller, manageable steps can make them feel less overwhelming. Write down all of your tasks and prioritise them based on what you want to do, what you need to do, what you should do, and what you can delegate. Scoring off each task as you complete it can give you a great sense of achievement and motivation.
3. Minimise Distractions
We have ADHD - we're extremely prone to getting distracted! Distractions can significantly impact our productivity, so it's essential to try and create an environment that minimises any potential distractions. Finding a quiet, well-lit workspace where you can focus on your tasks without interruptions or sensory overload is really helpful for increasing productivity.
Strategies like using noise-cancelling headphones or playing background music to help block out external noise can really help with our focus and concentration. Physical clutter can also contribute to mental distractions so try to remove anything unnecessary from your workspace. Website blockers or productivity apps are great if you find yourself easily distracted by digital devices - these limit access to distracting websites or apps when it's time to get work done.
4. Break Tasks into Manageable Chunks
Large tasks can be overwhelming for ADHD-ers. Breaking tasks into smaller, more manageable chunks can make them feel less daunting and increase productivity. Start by identifying the main goal of the task, and then break it down into smaller steps or subtasks.
For example, if you have a project to complete, divide it into research, planning, writing, and editing phases. And then break those stages down further again! By focusing on one small step at a time, it's easier to maintain your attention and motivation throughout the process. Also, don't forget to celebrate small victories along the way!
5. Seek Support and Accommodations
Finally, seeking support and accommodations that are specifically designed for you is the best way you improve productivity or any other challenges you're facing because of your ADHD. Reach out to your manager, therapist who specialises in ADHD, and/or an ADHD Coach (hi!) to discuss your challenges and explore potential strategies.
Your employer might be able to provide accommodations such as flexible work hours, extended deadlines, or modified workspaces to help optimise your productivity. Working with a therapist or coach who specialises in ADHD can also provide valuable guidance and support in developing effective strategies tailored to your specific needs.