Audio Version (09:25)
If you have ADHD, or you work or live with someone who does, you’ll know that “productivity” is a bit of a loaded word. We want to be productive. We often try really hard to be productive.
But some days it feels like our brains are full of bees, and no matter how many to-do lists we write, we still end up doom-scrolling TikTok, reorganising the fridge, or deep-diving into random topics that have absolutely nothing to do with what we’re meant to be doing.
I have ADHD myself, and I coach a lot of people with it too. So, when I say I get it, I really do.
Many of my coaching clients are referred to me by their company because they’re simply too disorganised and unproductive. Many aren’t even aware until they start working with me that the reason may very well be that they have ADHD!
So, in this article, I’ll briefly explain:
Why ADHD brains struggle with productivity (including the role of dopamine)
Why we leave things until the last minute (then panic!)
Why we can hyperfocus for hours on things we enjoy (which confuses people who think ADHD = inability to concentrate)
Then I’ll share three practical tools that actually work for ADHD brains.
In the extended YouTube version of this article, I share an additional FOUR tools that are simple and proven to work.
By the end of the video, you’ll have a toolkit of simple, proven strategies you can try straight away, whether you’re self-employed, managing a busy household, or working in a traditional 9–5.
Because with the right tools, you really can be productive… even with a brain that resists structure. You can watch it here.
Why ADHD Brains Struggle with Productivity
A big part of the challenge lies in dopamine, the brain chemical responsible for motivation, reward, and pleasure.
People with ADHD typically have lower levels of dopamine, which means we don’t get that nice little internal “ping” that tells us, Yes! You’re doing something important! Keep going! like neurotypical brains do.
That’s why we often:
Procrastinate, especially on boring or overwhelming tasks.
Leave things until the last possible minute, only to have a panic-fuelled burst of productivity.
Hyperfixate on stuff we like doing and totally lose track of time.
So, yes, we can concentrate. In fact, sometimes we concentrate too well (hello, 12-hour hyperfocus session where you forget to eat or even use the bathroom!).
The issue isn’t attention, it’s regulating it. It’s switching it on when we need to, turning it off when we don’t, and directing it where it actually needs to go.
Understanding that is key. Because once we stop beating ourselves up for not working like everyone else, we can start building a system that actually supports our brains.
Three Proven Productivity Tools
Here are three ADHD-friendly productivity tools I’ve found particularly helpful, both for myself and for my many coaching clients.
1. Pomodoro Technique (With a Twist)
You’ve probably heard of the Pomodoro Technique: 25 minutes of focused work, followed by a 5-minute break. After four rounds, you take a longer break. It works well because it:
Gives your brain a defined time to focus.
Offers a reward (the break) at the end.
Feels manageable—even if you’re struggling with motivation.
For ADHD brains, I recommend tweaking the time blocks. For some people, 25 minutes is too long. For others, it’s not long enough. Experiment with 15, 20, 30, or 45-minute blocks and find your sweet spot.
This technique is especially useful for admin tasks or tasks you find dull.
I also recommend rewarding yourself after completing particularly unpleasant tasks you didn’t want to do.
Always aim to do these things first (rather than doing your easy tasks first – a trap that many of us fall into). Then, when you’ve completed them, reward yourself with your favourite coffee or snack, or 5 minutes on social media (but be cautious with that one!).
Why does this work? Well, we are reward-based creatures. Growing up, we heard, do your homework, you can play, tidy your room, and you can have a treat, finish your dinner, and you can have dessert. We are programmed for reward.
So, doing your ugly task first and then rewarding yourself after you’ve completed it will give you a good dopamine hit!
2. Task Shadowing
This one’s a game-changer, especially for people who get overwhelmed or paralysed by choice.
Task shadowing means you pair up with someone, either in real life or virtually, and do your work at the same time as them. You’re not necessarily doing the same task, but you’re sharing the space and accountability.
There are different ways to do it:
Body doubling: Having someone physically nearby while you work.
Virtual coworking: Log onto a Zoom or Teams call and work silently with someone else for a set period. Another way could be to check in with someone at the top of every hour. Tell each other what you’re committed to working on for that hour. Do the work and check in again at the top of the next hour.
Task shadowing works because you’re creating external structure and accountability, which ADHD brains often need (that’s why coaching, with the right coach, works so well for people with ADHD; they have to be accountable!). You’re also less likely to wander off or start cleaning the bathroom or kitchen cupboards “just because.”
3. One List. One Page. That’s It.
Many of us have a list problem. Not that we don’t make them, we make too many. Sticky notes, apps, half-used notebooks, voice memos, digital planners… and somehow still nothing ever actually gets done.
The solution? One list. One page. One piece of paper.
The physical act of writing things down helps get all the clutter out of your head and onto something solid. But you need to contain it. If it’s sprawling across five different notebooks and six apps, your brain will just check out.
We neurodivergent people also have a problem with ‘object permanence’, if we can’t see it, it doesn’t exist!
Keep one master list, handwritten works best for most people, and update it daily. When a task is done, cross it out. Write a new list at the beginning of each day.
When you’ve got too much on the list, go through each item and ask:
What’s urgent?
What’s important?
What can wait?
You’ll start noticing patterns in how you work, too, what you tend to avoid, where you get stuck, and what time of day you’re most productive.
The Wrap-up
Productivity with ADHD isn’t about being perfectly organised or doing things the “normal” way. It’s about finding what works for your brain, using tools that support your energy, focus, and natural rhythms.
Remember, you’re not lazy, flaky, or disorganised. You just need different strategies than most people. That’s not a flaw; it’s just how you’re wired.
If you’re reading this and nodding along, try one or two of these tools this week. Not all of them will work for everyone, and trying to use all of them all at once will likely be too overwhelming, and you end up not using any of them. But when you find your rhythm, things start to feel a lot easier.
Again, in the extended YouTube version of this article, I share an additional four tools that have been proven to work, including:
4. The “Start with One” Rule
5. Timers and Alarms (a.k.a. External Brains)
6. Chunking and Theming
7. Make It Fun or Meaningful
You can watch it here.
What Next?
If you do go over to YouTube, please be sure to Like, Comment and Subscribe. It’s completely free (as is a YouTube membership if you don’t have one – you also do not need a Google account, you can use your regular email address to sign up) and takes seconds. It really does make a massive difference in helping me get this free content in front of more people.
If there are any subjects you’d like me to cover in upcoming content or if you’d like coaching support with anything I discuss in my videos or articles, please email me at info@jobanks.net.
However, recently, I’ve received many emails and DMs from people asking for my views on their personal/professional situations. Unfortunately, for a number of reasons, I can’t provide individual advice unless you are a client.
As always, thanks for your continued support.
