Anyone with a deficit hyperactivity disorder (ADHD) will have a hard time staying productive. Their limited attention span and racing thoughts make it a bit difficult to stay productive in the traditional sense. One thing you have to understand is that productivity for ADHD minds work differently.
You cannot direct your mind to simply focus or prioritize tasks. Reinforcement, positive validations, and set deadlines are some of the ways you can motivate an ADHD mind. In this article, we will share some of the best tips to increase productivity for ADHD adults.
6 Productivity Tips for Managing ADHD
1. Test Various Organizational Strategies
When it comes to organization, there is no one-size-fits-all solution. Various organizational strategies are available; you might have to try them all before settling on one. You can start with a traditional planner or a wall calendar, whichever suits you.
Besides manual scheduling, you can also go for digital scheduling apps. No matter which organizational strategy you go for, stick to it for at least 28-30 days. Try to be consistent and patient during the whole time.
2. Stick to Realistic Goals
Before setting your goals, you must understand that nobody is 100% productive with or without ADHD. You need to be easy on yourself and stop setting unrealistic goals that are just impossible to achieve.
Start with goals that are easy to accomplish and not scary to push you to procrastinate. For example, it is just impossible to remain attentive for 2 hours straight. Instead, you can set a goal of maintaining your attention for at least 20 minutes maximum.
3. Break Tasks into Manageable Portions
People with ADHD often don’t know what to do with a task in front of them. Because of an executive function deficit, individuals with ADHD would find it hard to remain productive.
Suppose you have been through the same scenario. In that case, you need to break down whatever you are doing into smaller, manageable portions. Focus on one task at a time, and while doing so, forget about the rest of the portion.
4. Attempt Easy Tasks First
When you organize a daily schedule, categorize the tasks in terms of difficulty levels. You can label them from easy to hard to identify them quickly later.
Start with the tasks that are interesting, fun, and will keep you going. However, motivate yourself to tackle other tasks afterward. Failure to do so might result in a pile of tasks that still need to be accomplished.
5. Start your Day with Something Relaxing
According to psychologists, individuals with ADHD are often skeptical about starting out on a project because of their negative thought patterns. If you or anyone with ADHD is struggling to break through negative thoughts, some coping strategies can help as having a great start in the morning.
Ideally, your morning routine should be making you happy and focused. It can be brewing your coffee or meditation or a call to your loved one.
6. Minimize Distractions
Having ADHD clearly means that you aren’t able to maintain your focus. However, additional distractions involved can actually maximize the effects of ADHD. You can use apps to maintain your focus on a task and then reward yourself with a short break.
There are also products like noise-cancellation headphones that would help you minimize distractions. For some people, music without lyrics works well. You may have to go through a trial-and-error to determine what works best for you.
Compared to others, individuals with ADHD struggle to stay productive. To make your ADHD disorder manageable, try trying different methods like the ones we mentioned above. In the meantime, try not to be too hard on yourself.
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