ADHD individuals find it hard to motivate themselves to actively do their daily life activities. For them, making a daily planner or schedule of tasks is not a game changer, although non-ADHD individuals can benefit significantly from it. The main reason behind this is that ADHD minds are involved in processing information differently, especially in areas including attention, focus, and executive functioning. Here are some top 21 productivity tips or hacks for adults with ADHD that can motivate them to complete their vital tasks efficiently.
Top 23 tips to increase Motivation and Productivity with ADHD
If you have ADHD and you get easily overwhelmed with each simple task of your day then here are some top amazing hacks or tips that can help you to get all things done. You will feel more motivated, and the rate of productivity will also increase.
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Find the ideal organizational strategy
There are multiple ways to learn the organizational skills that help in managing ADHD. However, you should try each different method to find which suits you best. Some major organizational things that you can use include the following:
- Making a journal
- Making a traditional planner
- Use any online calendar.
- Use whiteboard
- Use the latest organization apps.
As soon as you find the best strategy, try to stick to that specific strategy for approximately 30 days. Your personalized strategy should always be in your mind. With time, your mind will get addicted to it.
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Break down tasks
Breaking down the complex or larger tasks into smaller or easier ones is one of the best hacks to manage ADHD and develop a sense of motivation and productivity. Do not rush to immediately complete just one larger task. Instead of this, focus on the smaller, easier, and faster tasks, which also send more rewarding signals to your brain.
Smaller tasks are more beneficial as individuals can easily focus on them and also reduce stimulation. For example, if you are going to move house or apartment, then instead of leaving all the packing tasks for one day, try to start it a few days earlier. Complete the things in an or and progressive manner as collecting empty boxes, emptying your cupboard, and then the freezer, etc.
The method of breaking down the tasks should not be limited to just one task, as you can also implement it in doing your other academic, personal, or professional tasks. While breaking down your tasks, you can also do the following:
- Set a specific timeframe, exact time, as well as the place of task completion.
- Do not only organize but also write them in a daily planner.
- Make a separate list of both smaller and larger tasks to prevent unnecessary stress.
- Set some goals for each day.
- Prepare your mind to make your first goal a 100% achievable task.
- Do not feel fear in starting any new task or activity.
- Do not forget to analyze your task after completion.
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Ask for help
Getting ADHD help is also the best ADHD hack to increase motivation and productivity. If you ever feel that you are unable to manage your ADHD then in that case, you can join the support group. Simply search on Google or any other search platform and find the best support groups. Join the ADHD support group and communicate with individuals who are facing the same mental issue. Individuals not only share their previous life experiences but also learn multiple coping skills or strategies to deal with ADHD.
Furthermore, you can also seek the professional guidance of any adult ADHD coach. With the help of their personalized guidance and support, you can learn the best ways to boost your motivation and productivity.
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Find an ADHD accountability partner
An ADHD accountability partner is the one who not ony provides encouragement but also keep an eye on your tasks. With the help of your accountability partner, you can easily overcome multiple challenges such as starting a new task, time-blindness and maintaining focus or concentration.
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It’s ok to feel not okay
If you are facing trouble in achieving your goal, then there is no need to get overwhelmed. Always remember that sometimes it’s ok not to be ok. Show some kindness to yourself. It’s quite normal to feel sadness if you are not completing the tasks according to your requirements. But don’t get over it. Continue your efforts, as once you finish your task, you will feel a sense of achievement. However, if it’s not happening, in that case, make some changes to your plan. Ultimately, you will be directed on the pathway where you will experience increased motivation and productivity.
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Organize your to-do list.
Making a to-do list is vital to staying organized by priority. This acts as a starting point, and individuals protect themselves from the stress of missing the most important things or tasks of their daily life. Whenever you think of making a to-do list, try to make it short, organized, appealing, and motivating for The following are the major points that you should consider in making a to-do list:
- Mention the smaller tasks on the list that get completed within 30 minutes.
- You should be specific about your goals. Instead of mentioning just exercise, write 20 minutes of exercise.
- Write the most important things at the top of your list for priority.
- Always keep your to-do list in your close periphery to diminish the chance of missing it.
- Use colors or indicators to highlight your most important tasks.
- Use any usual elements, icons, or images so it grabs your attention more.
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Limit distractions
ADHD individuals are more prone to suffer from distractions. When they are exposed to any distraction multiple times, even doing a simple task becomes frustrating for them. In addition, this also decreases their productivity and motivation. Even if they try to start any task, they feel difficulty getting started and then completing that. But multiple ways can help the ADHD individuals to limit their distractions, such as:
- Remove the visual distractions by removing clutter from your space.
- Diminish the sound distraction by using noise-canceling headphones.
- Instead of listening to music with vocals, I prefer instrumental music.
- Write down your thoughts on paper to prevent a mess in your head. Complete your task and then reexamine your thoughts.
- Switch off the notifications and use apps to block digital distractions.
- During task completion, instruct others to avoid disturbing you until the task is done.
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Make your things engaging & interesting
ADHD individuals should never underestimate themselves. Remember that ADHD minds are creative, innovative, and imaginative. Use your ADHD brain and alter your boring tasks into more interesting, fun, and engaging ones. Some amazing ideas that you can try are as follows:
Gamify: Try to complete your task faster and win the race against time.
For any task, set a competition environment with any other person who is doing the same task.
Pair up your boring or less interesting talk with your favourite activity. For example, if you are doing laundry, then you can watch your favorite serial or video.
Use any latest digital apps to transform your games into more interesting or exciting games or enjoyable activities.
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Pomodoro method
Pomodoro method is one of the best method that helps ADHD individuals to manage their time. This involves the completion of tasks by breaking them down into intervals. Before and after the break, individuals have to focus on their task by minimizing all distractions. However, during the break, they can relax themselves by by the help of any relaxation technique such as walking, stretching, jogging, listening music or going out with friends.
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Choose the body doubling.
Body doubling is also a useful ADHD hack to improve productivity and motivation. Body doubling involves doing any task in the presence of any person. However, the second person doesn’t need to also help in completing the task or activity. But the main benefit of body doubling is that ADHD individuals pay more attention to their tasks, and this also generates a sense of accountability. Body doubling can be used in various ways, such as you can ask your friend to come over and help you manage your home finances or make a new recipe, or clean the kitchen.
Remember your goal
Do not just make your to-do list, keep an eye on it to remember your goals. For instance, if you have mentioned your tasks on a list that you have to completely clean your house, cook something special then remember the reason that could be anything such as your loved one is coming to your place. By setting and then remembering any specific goal, you will feel more motivation, passion and energy in tasks and consider your tasks more meaningful.
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Start your day with any pleasurable activity
ADHD minds are usually filled with intrusive and negative thoughts. ADHDadultss should try to start their day with any activity that gives them pleasure. It could be any favorite, healthy, or nutritious breakfast, or a call with any loved one. If you do this early morning, then throughout your day, you can easily manage your ADHD symptoms.
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Set an intention
Before doing anything, always set an intention. Whether you are going to use your social media on your phone or check your office emails, you should first know what you are going to do and for how long. For instance, before opening your phone or social media, first think about how many minutes you are going to spend on that and what you will get after doing that. Once the time ends, put down your phone or any device that you are using and relax your mind.
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Reward yourself
ADHD minds have to struggle more in organizing their thoughts in mind before or after completing any task or activity. However, if they reward themselves after completing their task and achieving the goal, then they can feel much better. This also increases their motivation, and they feel the urge to get the reward again. The rewards can be anything, such as eating a favourite snack or meal, going out for a walk, watching a favorite series or video.
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Avoid multitasking
Do not consider yourself a person with superpowers. Use your potential in a positive way that never disturbs your mental state. For example, if you try to do multiple tasks at once in your home, like cleaning, cooking, or arranging things in your cupboard, then you will get exhausted. Therefore, it is preferable to avoid multitasking and try to stick to just one task with focus or attention.
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Create a buffer
If you feel that you are unable to do any productive tasks, then give some time to yourself to think and work on the productive strategies. If you think that you will complete a certain task in 4 hours, then consider approximately 8 hours in schedule to practice better and keep a track of how long it will take.
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Create momentum
Start from those things or tasks that are simple and require less effort. After completing them, switch to the complex tasks. This will help you create a rhythm in your tasks. In addition, you can also make a priority list or identify those tasks that are more important and you have to complete first. Whether you are doing a complicated or easy task, one thing that you have to remember is that you have to keep going.
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Complete your tasks in an interval
Perform your tasks in specific intervals and set a timer on your phone for 45 minutes or less. You can also instruct Siri on your phone to do this for you. During those 45 minutes, work hard, pay more attention to your task without switching to any other task. However, if you feel any difficulty, you can break the time. First, do it for 15 minutes and then take a break for 5 minutes, and then continue the process. But meanwhile, try to stay away from your phone or any other digital device, or do not even think about seeing your notifications, which can distract you.
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Make positive changes in your routine
The ADHD brain always prefers to do new and innovative things. If you are suffering from ADHD, then you should make positive changes in your daily life routine. Add some exciting elements to your simple or boring tasks:
- If you feel bored in your office, then you can switch places. Visit a library or cafe to feel relaxed and prepare your mind to answer your emails.
- While doing your favorite task, you can listen to your favorite music or audio.
- To regain your focus and tune your thoughts, listen to the brown noise.
- Make social connections. Go out for a picnic, grocery, etc, with your friends or loved ones.
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Do the brain dump
The generation of multiple thoughts in a mind together is normal. So if you are completing a task and meanwhile a clutter of thoughts is disturbing you then do the mental cluttering. Get a notepad and write your thoughts on it and get back to your task. This will also create more space in your mind for productive thinking and your motivation and productivity will also remain unaffected.
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Prevent the pressure
Your thoughts should not have the elements of ‘’should’’ and only involve ‘’have to ‘’ to avoid extra pressure on your mind. Avoid the negative thoughts in your mind that build up unnecessary stress or pressure in your mind. Instead of this, reframe your thoughts and direct your focus on enjoying the tasks and the rewards you can get after completing your tasks.
You can do this in the following way:
Usual way of thinking: I have to clean the entire home with
New and modified way of thinking: I want to clean every corner of my home because I feel satisfied with hygiene, and I like to do this whenever I get free time.
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Peak productivity hours
The first thing that you have to do is identify when your brain is more active and hyperactive. Some are morning people while some are night owls. So, try to complete your task on that selected time and get the benefit of your ADHD mind. By performing in your peak productive hours, you can achieve success.
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ADHD productivity tools
There is a list of tools that can help ADHD individuals to stay productive, focused, motivated, and organized, such as:
Brain Focus: It is a time management app that helps in blocking apps. In addition, it is also used to make notifications quiet.
SimpleMind: This tool is useful in making a mind map
Coffitivity: As the name indicates, this tool generates the sounds of a coffee house and helps individuals to focus.
Todoist: This help in assigning the tasks, checking the checklist and due dates to complete each task accurately and efficiently.
Google Keep: This tool helps in syncing all the devices and makes a color-coded checklist.
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Develop a routine
If you make a proper schedule of your daily life, then you can also prevent the ADHD. Priortize your tasks, set a deadline and schedule everything of your day to manage the ADHD symptoms.
Final remarks
ADHD individuals always feel low motivation in doing their most significant daily life tasks. Instead of feeling any excitement or motivation, they face difficulty in each phase of their life. However, some useful tips and strategies can increase the motivation of individuals. Breaking down the tasks, developing an organizational strategy, making a to-do list, body doubling, finding the peak productivity hours, brain dumping, developing a routine, and preventing distractions are the top productivity hacks that can help ADHD adults manage their ADHD symptoms and live a stress and ADHD free life.
Find Reliable & exceptional ADHD support at Renewed Mental Health Group.
We, at Renewed, understand that individuals dealing with any mental issue have to struggle more in their lives. Individuals with attention deficit hyperactivity disorder (ADHD) are unable to pay attention and exhibit hyperactive and impulsive behavior. If you ever feel that your ADHD symptoms are decreasing your motivation and productivity, then seek professional help.
Renewed Mental Health Group is a leading platform that offers comprehensive mental health services to treat common mental health issues, including anxiety, depression, OCD, bipolar disorder, and ADHD, etc. We provide the finest mental health solutions for all individuals, including children, adolescents, and adults. We have an extensive team of ADHD experts who can help individuals effectively manage their ADHD symptoms to achieve mental wellness.
