Overcoming Unproductivity with ADHD: Identifying Common Causes and Strategies for Success

Living with Attention Deficit Hyperactivity Disorder (ADHD) can bring unique challenges, particularly in maintaining productivity. I’ve seen these challenges firsthand with my daughter, who I suspect has ADHD. Getting her organised to do the things she has to do can often feel like a daily battle.

Tackling Procrastination and Task Avoidance With ADHD

Outline image of woman's head with busy brain with thought bubbles saying later, tomorrow, in a minute all above a clock. Portraying unproductivity in the ADHD brain

Procrastination is a common issue for those with ADHD. It’s often hard to start tasks and focus on long-term goals. Here are a few tips to help:

  • Break Tasks into Smaller Steps: This makes large tasks less daunting
  • Set Deadlines and Seek Accountability: Tell someone about your deadlines to help stay focused
  • Use Time-Blocking Techniques: Schedule specific times for different tasks
  • Try Visualisation: Imagine the satisfaction of completing tasks

Improving Focus

Staying focused can be tough with constant distractions. Here are some strategies that can help:

  • Create a Distraction-Free Zone: Find a quiet place or use noise-cancelling headphones
  • The Pomodoro Technique: Work in 25-minute intervals, followed by short breaks
  • Mindfulness and Meditation: These practices can improve attention span and mental clarity
  • Experiment with Working Styles: Find what style keeps you focused and interested

Enhancing Time Management and Organisation

Proper time management and organisation are key to productivity. Here’s how to improve:

  • Use Digital Tools: Explore apps for task management and reminders
  • Prioritise and List Tasks: Focus on what’s most important first
  • Establish Routines: Stick to set times for activities to reduce stress
  • Set Realistic Expectations: Avoid overcommitting and underestimate time for tasks

Self-Care and Support

Taking care of yourself is crucial. Consider these tips:

  • Healthy Lifestyle: Ensure enough sleep, regular exercise, and a balanced diet
  • Seek Support: Talk about your challenges with friends, family, or support groups
  • Professional Help: Therapists or ADHD coaches can offer tailored support and strategies. I’m happy to make some recommendations

Productivity with ADHD might be challenging, but it’s not impossible. It’s about finding what works for you, being patient, and using the right strategies.

You can find out more about the Government’s Access To Work Grant here.

Picture of Julia Reedshaw who works with Female entrepreneurs with ADHD as an Access To Work support worker



If you’re struggling to get stuff done get in touch. and find out how I can help as an Access To Work Support Worker or if you’d like some recommendations for an ADHD coach Email jules@purplevioletva.com

Purple Violet – “giving you time to focus on the important stuff”