10 ADHD-Friendly Productivity Tips That Actually Work
If you have ADHD, you've probably tried dozens of productivity systems that work great for everyone else but leave you feeling more overwhelmed than ever. That's because most productivity advice is designed for neurotypical brains.
Here are 10 strategies that actually work for ADHD minds.
1. Focus on ONE Task Per Day
This is the core philosophy behind Purely.app. Instead of a never-ending to-do list that creates decision paralysis, pick just one meaningful task each day.
Why it works: ADHD brains struggle with prioritization. When everything feels equally important, we often end up doing nothing. One task removes that burden completely.
2. Use the "Two-Minute Rule" Wisely
If something takes less than two minutes, do it now. But here's the ADHD twist: set a timer. We tend to underestimate how long tasks take, and "two minutes" can easily become two hours of hyperfocus on the wrong thing.
3. Create Environmental Triggers
ADHD brains respond well to external cues. Want to remember to take your vitamins? Put them next to your coffee maker. Need to exercise? Sleep in your workout clothes.
The less you rely on memory and willpower, the better.
4. Embrace "Body Doubling"
Working alongside someone else—even virtually—can dramatically improve focus. The mere presence of another person creates gentle accountability without pressure.
Try virtual coworking sessions or simply work in a coffee shop.
5. Break Tasks Into Ridiculously Small Steps
Instead of "clean the kitchen," try:
- Put one dish in the dishwasher
- Wipe one counter
- Take out the trash
Each micro-task creates a dopamine hit that motivates the next one.
6. Use Visual Timers
Abstract time is hard for ADHD brains to grasp. A visual timer (like a Time Timer or even a phone app) makes time concrete and helps with transitions.
7. Schedule "Worry Time"
ADHD minds are prone to anxiety spirals. Instead of trying to suppress worries, schedule 15 minutes daily to worry deliberately. Write down concerns, then close the notebook and move on.
8. Forgive Yesterday
One of the most damaging things about traditional to-do apps is seeing yesterday's incomplete tasks. They create shame and guilt that paralyzes future productivity.
Each day is a fresh start. What matters is today.
9. Match Tasks to Energy Levels
ADHD energy fluctuates more than neurotypical energy. Learn your patterns:
- High energy: Creative work, difficult tasks
- Medium energy: Routine tasks, meetings
- Low energy: Simple organizing, easy wins
10. Celebrate Small Wins
Your brain needs positive reinforcement. Don't wait until you've completed a huge project—celebrate finishing your one daily task. The dopamine boost makes tomorrow's task easier.
The Bottom Line
ADHD productivity isn't about doing more. It's about doing what matters without burning out. Start with one tip, master it, then add another.
And remember: the best productivity system is the one you'll actually use.