Stephen King, Michael Phelps, Ellen Degeneres… You’re in pretty good company if you have ADHD. But how can you stay productive? What does productivity even mean for someone with an attention deficit? Read on for tips on how to be productive with ADHD.

What Is ADHD—And What Are Its Hidden Benefits 

ADHD can feel like trying to watch several TV shows simultaneously with the remote control stuck on “fast forward.” It often makes it challenging to focus on one thing for long, as your mind jumps around like a brain frog. People with ADHD may find it challenging to stay organized and express their emotions effectively.

However, ADHD also brings unique strengths. With the right strategies, individuals with this condition can harness their energy and unlock their creativity remarkably.

How To Focus When You Can’t: 7 Tips For People With ADHD 

Feel free to mix and match these:

Redefine Productivity

Stop following someone else’s expectations of what productivity should look like. If you have ADHD, it means you’re unique! Some people thrive by going to the gym, working 8 hours straight, cooking dinner for the whole family, and reading 20 pages of non-fiction. But that might not align with your personal definition of productivity—and that’s okay.

Work at your right pace and aim for small, meaningful goals each day. If you feel comfortable, consider discussing your condition with your boss or colleagues to create a more understanding environment. Avoid overextending yourself—you are enough as you are.

Use Time Management Techniques 

For someone with ADHD, working for extended hours without breaks can sometimes feel natural. However, this approach can often lead to burnout. Try the Pomodoro technique: work for 25 minutes, then take a 5-minute break. Plenty of “Study with Me” videos on YouTube follow this method, and playing one in the background can provide structure and motivation.

Write down your daily tasks in a notebook. While organizing your thoughts might feel challenging at first, don’t stress—this isn’t about making rigid commitments. Use the list to offload thoughts from your mind. Focus on completing even a few items, and take a moment to appreciate your progress when you cross off a task.

Organize A Working Space That You Love 

Many people with ADHD find that their workspace heavily influences their productivity. Arrange a dedicated area for work, whether a specific room, corner, or even a section of your balcony. If a scenic view isn’t available, you can use YouTube to display inspiring landscapes in 4K as a backdrop.

If you’re working offline, personalize your workspace with elements like flowers, photos, candles, or lights to boost your mood. However, avoid overly focusing on tidying your space, as this can distract you.

Put On Your Favorite Tunes 

Music can help focus your thoughts and improve performance. Many individuals find that specific playlists designed for ADHD can be especially effective.

Experiment with genres to see what works for you: classical, ambient, or techno might be helpful options. That said, keep your environment quiet during tasks requiring intense concentration.

Balance Notifications 

Notifications can help you stay connected but may also become a source of distraction. Here are some tips to manage them effectively:

• Keep your phone in another room while working deeply.
• Use browser extensions to limit notifications.
• Keep only one browser tab open at a time.
• Schedule specific times during your breaks to check messages and emails.

Reshape Your Diet 

Eating well can make a significant difference, especially for individuals with ADHD.

Incorporate a variety of fruits and vegetables into your diet to support digestion and overall health. Opt for healthy fats like salmon, flaxseeds, and walnuts, which benefit brain health. Legumes can also aid neurotransmitter production, helping to regulate mood, memory, and brain function.

Try to limit caffeine intake, as it may exacerbate anxiety for some people. Decaffeinated alternatives can be a gentler choice.

Take Care of Yourself 

Think about how you’d treat a friend recovering from a broken leg—with compassion and patience. Show yourself the same kindness and understanding.

Tools like the Liven app can help you track your mood, behavior, and progress. The app offers bite-sized courses to deepen your understanding of anxiety and other challenges and an AI assistant to help you reflect and grow. During onboarding, you’ll answer questions to create a personalized well-being program, helping you take small steps toward self-acceptance.

Finally, remember to love yourself enough to embrace your identity. While ADHD presents challenges, it can also bring strengths that enable you to excel in unique ways—one step at a time.

Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.

Published by Stephanie M.