How to Stay Productive with ADHD: 7 Practical Strategies

Many of us have days when we just don’t feel productive. But for those who have been diagnosed with attention-deficit/hyperactivity disorder (ADHD), this can be a regular or even daily challenge. 

ADHD can make it hard to feel motivated — leading to a decrease in productivity. If you have ADHD, you might struggle with daily tasks or have a hard time achieving goals. But there are several ways to boost motivation in order to get more done.   

Below, we’ll explain how ADHD affects productivity. We’ll also provide you with several helpful tips on how to increase motivation for improved productivity — and better mental well-being! 

Is lack of motivation a sign of ADHD?

Yes, a lack of motivation is one of the signs of ADHD, but in this case, it’s more than just not feeling like doing something. Those who have childhood or adult ADHD have a lot of difficulty starting tasks and getting things done. 

Note that ADHD is a mental health condition. Several factors may cause it, including brain chemical imbalances, genes, and environmental factors. This condition tends to start in early childhood and may continue into adulthood.  

In the following sections, we’ll take a deeper look into the different ways that ADHD can affect productivity. 

Understand how ADHD affects your productivity: From the DSM-5

Those with ADHD often struggle so much with productivity and motivation because the pathway for dopamine, a chemical messenger in the brain, is disrupted. This causes the brain to prefer doing tasks that are quick and rewarding — and avoid tasks that are long, boring, or repetitive. 

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM 5) lists the criteria needed for an ADHD diagnosis. Knowing these criteria can also be helpful for understanding the impacts of this condition on productivity. Below, we’ll go through these factors in more detail.  

Inattention symptoms and productivity 

These symptoms of ADHD may include having trouble sustaining attention, being disorganized, and being easily distracted. People with ADHD often struggle to keep paying attention long enough to complete tasks. 

They might also have a hard time getting (and staying) organized, making tasks more difficult to tackle. Distractions, especially noises or interruptions, might cause additional challenges.

For example, someone with ADHD might have trouble working in an open office environment where they constantly get distracted by their coworkers’ phone calls, chatter, and questions. Once they get disrupted, it can be hard to get back on task.

Hyperactivity-impulsivity symptoms and productivity 

These ADHD symptoms include restlessness, impulsive decision-making, and difficulty staying still. Those with these symptoms might fidget or squirm at their desks or in other settings where they’re expected to sit still. They may also talk excessively, interrupt others, and have trouble waiting their turn. 

Hyperactivity-impulsivity symptoms can make it hard to sit still long enough to work on a task, whether it's personal or professional. For example, it’s common for a person with ADHD to think of another task that they want to get done and impulsively abandon what they’re currently working on.

Functional impairment 

Those with ADHD often have trouble starting or finishing tasks due to functional impairments. These impairments can make it much more difficult to meet deadlines, resulting in work that’s late or never completed. They can also cause problems with organizing tasks and handling responsibilities effectively. 

For example, someone with ADHD might frequently go over deadlines at work. Or they might have trouble organizing and correctly prioritizing multiple projects. These struggles can affect many areas of life, including work, relationships, and daily tasks. 

Time management issues 

Being able to effectively manage time helps people accomplish tasks. But those with ADHD tend to struggle with this. Having poor time management skills might make it hard to estimate how much time you need to complete tasks. 

If you have multiple tasks to do, you might struggle to prioritize them. This can lead to only some tasks getting done — or even no tasks being fully completed. People who have ADHD might also have trouble following through with plans, causing issues in both their personal and professional lives. 

For example, someone with ADHD might think they only need an hour or so to finish an assignment. But in reality, they might need several hours. This may cause them to put off starting this task and force them to rush to complete it at the last minute. 

7 tips to increase motivation and productivity if you have ADHD 

Staying motivated and being productive are common challenges for those with ADHD. But there are several things you can do to increase motivation and boost your productivity if you have this condition. We’ll go through these ADHD productivity tips in the following sections. 

1.  Break it down 

A large or complex task can be frustrating for those with ADHD. The thought of having to focus on it for a long time might be overwhelming — and demotivating. 

But breaking a bigger task into smaller ones may help alleviate some of this pressure. This gives you smaller and quicker tasks to do that are more rewarding for your brain than longer ones. Having smaller tasks can also reduce overstimulation and make it easier to maintain focus as you complete each one. 

For example, you can break a big task, like cleaning the bathroom, into several smaller steps. A few of these might include wiping down the sink and counters, mopping the floor, and scrubbing the toilet and tub. 

When breaking tasks down, you might find it helpful to:

• Organize smaller tasks and write them in a daily planner. 
• Check off each smaller task as you complete it.
• Make a separate list of smaller tasks for each large task to avoid feeling overwhelmed if you have multiple large tasks to do.

2.  Keep it fun

Making tasks fun is a great way to achieve the dopamine reward that keeps you feeling motivated. If you have ADHD, this approach provides you with immediate rewards that help boost motivation and productivity, especially for tasks that you may find boring or repetitive. 

You can make tasks more fun by:

• Gamifying them and giving yourself rewards for completing them
• Using apps that turn tasks into fun missions or challenges to complete
• Changing your environment or routine to keep things new and interesting, like studying at your local library or park instead of at home
• Pairing them with something you enjoy, such as tackling household chores while listening to your favorite tunes

3.  Limit distractions 

For someone with ADHD, distractions can further decrease motivation, resulting in lower productivity. You might find it tough — or even impossible — to maintain focus. Or you might try to start a task multiple times, only to get distracted each time — leading to frustration. This can make even simple tasks seem much harder to do.

Taking steps to limit distractions can help you stay focused on a task. You might try methods like:

• Using noise-canceling headphones to block out disruptive sounds 
• Listening to instrumental music instead of music with vocals  
• Clearing up clutter in your workspace and home to remove visual distractions 
• Jotting down distracting thoughts as a brain dump, then continuing with your task and revisiting those written thoughts when you’re done
• Using apps that help block digital distractions, such as social media, and turning off notifications 
• Asking family members to avoid interrupting you or talking to you while you’re trying to complete a task 

4.  Remember your goal

Sometimes it can be hard to remember why you’re doing something. Let’s say your to-do list was to fold laundry, answer emails, and clean the kitchen. Sounds like a lot of boring tasks, right? 

Well, what if your family was coming to visit this weekend, and you wanted to have all your chores done so that you could spend time with them in the kitchen, cooking a family meal? 

By picturing the end result — spending time with your family — you can make menial tasks meaningful. And remember, you can break down “clean the kitchen” into smaller tasks.

5.  Reward yourself 

As you accomplish each task, no matter how small, reward yourself. Take a break. Go for a walk. Have a snack. Call a friend. Treat yourself so that you’re more likely to complete the task in the future. As you check off each of your accomplishments, you’ll see that you are making progress toward reaching your big-picture goal. 

6.  Build a routine 

Managing ADHD effectively requires structure. Establishing a daily routine can help create that kind of structure, allowing you to focus and manage your time better. 

Plan your day with set times for work, breaks, and relaxation. Stick to those set times to help you get used to following a routine. This reduces the need to make constant decisions throughout the day, which can disrupt your productivity. 

You can use time-blocking techniques, like the Pomodoro technique, to help you stay on track and complete tasks on time. This technique involves setting specific times to alternate between work and breaks. For example, you might set a timer to work for 30 minutes, take a break for 10 minutes, then repeat.

7.  Ask for accountability 

If you have ADHD, partnering with a friend, coworker, or mentor may be helpful in keeping you motivated and accountable. Your partner can check in on your progress from time to time and provide you with encouragement to keep going. They can also give you reminders to help you stay on task.

Sharing your goals with a partner and asking them to check in on you gives you accountability. This makes procrastination harder and provides external reinforcement that can motivate you. 

It’s okay to feel uncomfortable 

As you think about your goals and what you want to achieve, it’s okay to feel uncomfortable. Maybe you’re looking at your list that you’ve broken down into smaller tasks to reach your goal, and you still feel overwhelmed. 

Feeling uncomfortable is normal. As you complete each task, you’ll feel a sense of accomplishment. But if you don’t complete a task, it’s okay. Just change your plan, or do the task on a different day when you’re ready for it. Be kind to yourself and give yourself the time and space to learn and try again.

Explore personalized mental health support with SonderMind 

Having ADHD comes with challenges that can make day-to-day life a struggle. But understanding how this condition affects your productivity and finding ways to increase motivation can help. Seeking support from a mental health professional, such as a licensed therapist, can also help you manage ADHD more effectively. 

At SonderMind, we offer a convenient and quick way to connect with a mental health professional who can help you manage ADHD for better wellness. 

If you’re ready to explore a more productive, motivated, and focused future, get started with SonderMind today.