5 Simple Steps to ADHD Productivity

Do people with ADHD struggle with productivity?

Yes we do. And here are five techniques to make the impossible feel possible again.

Turn your overwhelm into productivity

You’re sitting at your desk working on a new project, the spreadsheet you have to complete seems simple. But you are finding it impossible to even begin the task, let alone finish it.

It leaves you frustrated and emotional, you begin feeling like you’re just not good enough. Asking yourself, why do others find this so easy?!

You’re not alone. This is such a common experience with ADHD.

These five steps will recharge your working day

1. Set reasonable EXPECTATIONS

Forget about perfect! Perfectionism will have you setting the bar impossibly high. Before you begin a task ask yourself “what does finished look like?” Write down clear and achievable goals and have them visible for you to refer to throughout the task.

2. Create the right ENVIRONMENT

Clutter and distraction are ADHD enemy number one! Start with a clear desk, remove any distractions, especially that mobile phone. If you don't need it for the task you’re working on, put it in another room or in your bag.

If a desk doesn’t work for you, then find a space that does. A coffee shop, park bench, coworking space, and my favourite walking out in nature whilst dictating a report.

Don’t forget those noise cancelling headphones.

3. Start with what you ENJOY

Don't begin the project with something that you find impossible. Start with a task that you enjoy and that you find a little easier - that might even be in the planning.

If you're a conceptual thinker, start with a mind map. If you're a verbal processor, buddy up with a thinking partner and have a conversation about what you are trying to achieve.

The first step is always the hardest, so make it fun.

4. Manage your TIME

ADHD time perception can be fluid. So have a timer close by, analog is better visually as you can see progress. Try not to use the timer on your phone (distraction alert!).

Split your time into manageable periods, 25 minutes work and five minute rest. That five minutes can be just going and walking around the office or walking out into the garden and back.

During that short break, breathe, relax your body, and set your mind ready to go again.

5. Break tasks down into CHUNKS

The bigger picture can be overwhelming. So if you've got a huge project, break it down into smaller manageable tasks. Set realistic goals and expectations (refer to no. 1 above).

If you need support breaking the project down into smaller parts, you might want to buddy up with a colleague or an ADHD coach. You can use this person to talk through the project and identify which things work for you and which don't.

And finally... Remind yourself of all of the great work you have done to get here. You got to where you are now through hard work and incredible resilience.

Try these for yourself and let me know how it goes. Notice what works for you and how you feel emotionally during and after the tasks.

If you’re ready to take this a step further, get in touch for an ADHD coaching call with me via the link below.