If you have ADHD, staying productive and focused can be a real challenge. Managing your symptoms while trying to get things done isn’t easy, but there are ADHD tips, tricks and tools that can help.
In this blog, we’ll explore several productivity tips and tools specifically tailored to people with ADHD. This will help you stay on task and reach your goals.
One of the simplest yet most effective productivity tools is a timer. Using the Pomodoro Technique, you can break down your tasks into manageable chunks and focus for a specific amount of time. Like me you can use Alexa or if you prefer apps then try Focus@Will, Forest. You could add the power up to Trello – Trello Pomodoro Timer if you use it to help you stay on track and reduce overwhelm.
Make Lists For Better Organisation
A great ADHD tip for staying organised and on track is to make lists. If you prefer to use tech then apps like Todoist, Wunderlist, and http://Any.do allow you to create and prioritise your tasks based on importance and deadlines. Otherwise, using pen and paper is what I like to do and check off each task as I complete. It gives you a great sense of accomplishment and progress.
Set Reminders To Stay On Top Of Tasks
Setting reminders can help you remember important tasks and deadlines. Apps like Google Keep, Evernote, and Microsoft To-Do allow you to set alerts for appointments, meetings, or important tasks.
Enhance ADHD Focus With Visual Cues
Visual cues are another of the effective ADHD tips you can use to help you stay focused and retain important information, especially for those with ADHD. They act as visual reminders that prompt your brain to stay on task, minimising distractions and helping you prioritise your workload. By using colour-coding, tags, or labels, you can visually distinguish urgent tasks from routine ones, making it easier to manage your day.
Apps like Notion, Trello, and Asana provide excellent tools to organise your tasks visually. These platforms allow you to label tasks with different colours, add tags, and create visual boards that offer a clear snapshot of your priorities. For example, a bright red tag might indicate urgent deadlines, while softer colors can signify routine tasks. This use of visual markers helps break down overwhelming tasks into manageable steps, keeps you focused on your most important work, and reduces distractions.
By integrating visual reminders into your routine, you create a structured environment that supports productivity, minimizes overwhelm, and helps you stay on top of what truly matters.
Minimise Distractions - Use ADHD Friendly Apps
Distractions can be a major challenge for people with ADHD. Apps like Freedom, Cold Turkey, and RescueTime can help you block unnecessary websites and apps on your computer and phone, minimising visual and auditory distractions in your environment.
Break Tasks Into Small Chunks For Success
Breaking down tasks into smaller, more manageable parts can make them far less daunting and easier to tackle. By focusing on one small step at a time, you can maintain your concentration without feeling overwhelmed. Apps like Focus@Will and Trello allow you to set a timer for a specific amount of time and work on a single task until the timer goes off. You could also use Alexa or the timer on your phone to achieve the same effect.
By setting time limits and focusing on smaller tasks, you’re less likely to feel the pressure of an entire project and more likely to complete your tasks with clarity and focus.
Utilise White Noise To Improve Concentration
White noise is a powerful tool for minimising distractions and enhancing concentration, especially for people with ADHD. Background noise helps mask external sounds that might otherwise interrupt your focus, creating a consistent auditory environment that encourages mental clarity. Research suggests that white noise can improve cognitive performance and make it easier to stay on task, especially in environments where sensory overload is common.
You don’t need expensive equipment to take advantage of white noise—apps like Noisli, Rainy Mood, and Brain.fm offer a wide range of calming sounds, from the soft hum of rain to gentle forest ambiances. These apps let you tailor the soundscape to suit your preference, whether you’re working on a complex project or simply trying to get through a mundane task. Incorporating white noise into your routine can make a huge difference in how you manage your workday, keeping distractions at bay and helping you maintain focus.
Incorporate Regular Exercise For Better Focus
Regular exercise can play a significant role in managing ADHD symptoms and boosting focus and productivity, another from the list of ADHD tips. Research shows that physical activity helps regulate neurotransmitters like dopamine and norepinephrine, which are often lower in people with ADHD. These chemicals are responsible for attention, motivation, and mood regulation. You don’t need to commit to intense workouts, just finding ways to incorporate gentle exercise into your daily routine can make a difference.
A quick 10-minute workout in the morning can set a positive tone for your day, helping you feel more alert and ready to tackle tasks. Even a simple walk around the park can help clear your mind, improve your mood, and give you a break from the demands of running a business. Physical activity is also a great way to manage stress, which can often exacerbate ADHD symptoms. Remember, the goal is consistency rather than intensity—any movement is beneficial!
Create a Productive Work Environment
These apps assist in breaking down tasks into manageable steps, visually organising your priorities, and reducing mental clutter. With Trello, you can use boards, lists, and cards to organise tasks with ease. Notion provides customisable workspaces where you can integrate notes, databases, and tasks all in one place. Todoist offers simple yet powerful task management features to help you stay on top of your daily workload. By using these tools to streamline your workflow, you’ll not only create an organised workspace but also foster a calm atmosphere that keeps you focused and productive throughout the day.
Stay Accountable and Focused With Body Doubling
Body doubling, or co-working, is an excellent way to stay accountable and focused. You can use your Access to Work support worker or hire a business assistant who would be happy to sit with you on Zoom while you work. Many of my clients find this to be a highly effective way of getting tasks done and staying on track.
If you don’t have hired support, there are other options available. For instance, you can try apps like Focusmate, which allows you to work alongside a virtual accountability partner in a video chat room. This method reduces distractions and boosts accountability, making it easier to focus and complete your tasks.
How a Virtual Assistant Benefits Individuals With ADHD
By taking over the time-consuming, repetitive tasks, a virtual assistant ensures you can channel your energy into growing your business, pursuing creative projects, or simply maintaining a better work-life balance.
I hope these ADHD tips are helpful. By incorporating tools and strategies like these, you can stay productive and focused, even when managing ADHD. Simple actions such as using a timer, making lists, setting reminders, and creating a productive environment can help you manage symptoms and achieve your goals. Don’t forget to try body doubling or co-working, and consider hiring a virtual assistant to help you stay on track and reduce overwhelm.
As an Access to Work support worker, I understand the unique challenges that ADHD can bring. I also have experience working with business owners and entrepreneurs who have ADHD.
If you are eligible for support, I can provide you with the assistance you need to get things done, achieve your goals, and make your life easier.
Get in touch for a free no obligation chat.
Email me – jules@purplevioletva.com
You can check out here what other people have had to say about how I’ve helped them.
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