ADHD isn’t about laziness or lack of effort—it’s a difference in how the brain processes information and manages tasks. Whether you struggle with focus, organization, or time management, there are strategies that can help.

1. Externalize Your To-Do List

Your brain isn’t a filing cabinet. Use a planner, whiteboard, or digital task manager to track what needs to be done. Writing things down reduces mental overload.

2. Use the “Two-Minute Rule”

If something takes less than two minutes to complete (replying to an email, tidying up), do it immediately. This prevents small tasks from piling up.

3. Break Large Tasks into Micro-Steps

“Write my report” feels overwhelming. Instead, break it into “Open document,” “Write one paragraph,” etc. This makes tasks feel more manageable.

4. Create an ADHD-Friendly Work Environment

Minimize distractions by using noise-canceling headphones, background music, or an accountability partner to help you stay on track.

5. Embrace Body Doubling

Having someone nearby (even virtually) while working can help increase focus and motivation. Try co-working sessions with a friend or a productivity group.

Closing Thoughts

ADHD brains thrive with the right tools and support. Experiment with strategies, keep what works, and adapt as needed. Need personalized ADHD support? Let’s chat. You can schedule a discovery call here to get started.