ADHD And Productivity: What They Don’t Tell You

If I hear ‘write a list’ one more time…

I’m a successful communications professional. I’ve been in the field for about three years, scoring one promotion every year, going from intern to senior in that time. Yet I have at least one day a week when I do the bare minimum.

If I had a camera crew to film a day in my life, depending on the day, I’d seem either like a work machine, or like a total lazy ass. ADHDers know what I mean. No other neurological type is told that they’re lazy as much as ADHDers.

Do more, focus better, write a list. If I hear ‘write a list’ one more time, I swear to God. ADHD brains are not wired for standard productivity. Yet no one works harder than us. We need to compensate for a lot: our forgetfulness, our time blindness, our inability to control our emotions very well, our social awkwardness. All of this makes our daily lives a lot more exhausting than they might seem.

Living with ADHD and navigating the world of productivity can feel like trying to climb a mountain in roller skates. One minute you’re hyperfocused, churning out tasks at lightning speed, the next you’re staring at a blank wall, motivation zapped into thin air.

Forget the neatly colour-coded to-do lists and zen productivity gurus — their methods seem designed for a different species altogether. So I’m here to demystify what productivity looks like for us.

Here’s the truth about ADHD and productivity, along with some practical tips to hack your unique brain and conquer your goals.

Disclaimer: These tips are largely based on my experience as an unmedicated ADHDer in the process of diagnosis. The ADHD experience is unique for every person, and differs extremely from men to women.

Myth #1: Consistent Productivity is the Holy Grail

Spoiler alert: it’s not. Expecting yourself to maintain a steady pace is not realistic. Consistency is difficult to achieve even for neurotypical people. For ADHDers, it’s almost impossible. We thrive on bursts of intense activity, followed by periods of lower energy. Embrace this natural rhythm.

Not long before I discovered I had ADHD, I fell into a deep spiral of workaholism and toxic productivity. A lot of my self-worth is all about how much I work and achieve, so it can be a slippery slope. I kept beating myself up and pushing myself to do more and more, but to no results.

It wasn’t until I started working with my ADHD brain instead of against it, that I discovered the perfect balance. Instead of fighting my ‘paralysis’ on days when I’m too distracted or tired, I embrace the downtime without feeling guilty, knowing I will bounce right back. I trust myself to get out of it. So when peak productivity kicks in the next day, I sort out as much as I can during that time.

I recommend doing the same, if you feel like your routine is too scattered. Schedule demanding tasks when you’re feeling your most focused, and allow for downtime without guilt.

Myth #2: To-Do Lists are Your Saving Grace

Let’s be honest, traditional to-do lists can quickly become overwhelming mental landfills. Most people don’t know this about ADHD brains: we can’t visualise our tasks individually. If we have three large projects, 20 emails to answer, one document to sign and a piece of research to do, we will see them all as a jumbled mess. It’s very hard to separate tasks, which is why to do lists can make us feel even more overwhelmed.

Instead, I separate tasks by types and allocate a certain day to each type. Mondays are usually for planning, meetings, adding projects to my radar and monitoring performance. Tuesdays and Wednesdays are for creative tasks: all my writing usually happens then. Thursdays are for checking, editing, reassessing if I’m on track, and Fridays are for reporting, analysis and other mindless admin tasks.

Myth #3: Start With the Hardest Task

No, no, my frantic friend, this will send you into paralysis. By the way, ADHD paralysis is that state where you’re doom scrolling in bed looking perfectly relaxed, while your brain screams at you to get up! do something! stop being lazy! It’s a wild ride. It happens at least a few times a week.

Our brains are motivated by passion or urgency. Find something that’s either easy, due very soon, or that brings you joy. I never start my day with beast projects. I will spend my first hour at work checking emails, proofreading or doing research.

Same with house chores. My favourite thing is usually doing the dishes. I always start there and before I know it, I’m in peak hyperfocus mode, zooming through chores like a knife through butter.

Now, I know all of that sounds great in an ideal world. But in reality, there are many moments when we have to shake ourselves out of lethargy. Here are some tips I use when I need to be productive on a low-energy day:

• Make a hot drink: caffeine helps our brains chill out and works in a similar way to ADHD medication. A coffee or tea by my side always allow me to gather my thoughts.
• Move your body: A short stretching routine, a walk, or a quick workout do wonders for my energy levels, and they help my brain get into a state of flow. I’ve planned countless projects and campaigns while running or walking in the park.
• Minimise distractions: Silence your phone, close unnecessary browser tabs and put on some noise-cancelling headphones. Any small stimulus can take you out of your work flow entirely, and it will be frustrating to go back.
• Embrace rewards: Reward yourself for completed tasks, no matter how small. This triggers the dopamine reward system in your brain, keeping you motivated. Take a few minutes to rewire, go get some fresh air, or eat a delicious snack once a task is done.

Remember, productivity is a journey, not a destination. Be kind to yourself, celebrate your wins, and embrace the power of your unique ADHD brain.

For more productivity tips, check out my articles on how I stay productive at work, both in the office and during work from home days:

Eliza Lita is a freelance writer based in the UK. She covers books and reading, ADHD and health, fitness, and lifestyle. For more of her stories, please consider signing up for a Medium membership through her referral link.