If you have ADHD, you know traditional productivity advice often fails. You don’t need more systems—you need brain-friendly hacks that work with your attention, not against it. These 10 tactics are low-effort, high-impact, and actually usable in daily life.
1. Use the “1-Minute Rule” to Get Moving
If it takes less than one minute, do it immediately. It builds momentum and reduces mental clutter.
2. Set Visual Triggers Around Your Space
Use sticky notes, labels, or visual cues to remind yourself of habits and tasks.
3. Timebox Your Day in 30-Minute Blocks
Break your day into chunks using a printable timebox planner (👉 Download our free ADHD timeboxing sheet here.)
4. Use the “First Then” Technique
Tell yourself: “First I do [boring task], then I do [reward task].” It builds natural dopamine incentives.
5. Eliminate Options for Repeated Tasks
Simplify repetitive decisions like meals, clothes, or apps. Decision fatigue = distraction fuel.
6. Keep an “Open Loops” Notepad Nearby
Jot down every random idea, errand, or distraction so it doesn’t hijack your focus.
7. Try the 20-10 Work Sprint
Work 20 mins, break for 10. (Similar to Pomodoro but ADHD-friendly.)
8. Use White Noise or Lo-Fi Beats
Background noise can help your brain settle. Try Brain.fm or Lo-Fi playlists.
9. Work in Pairs (Body Doubling)
Doing tasks around someone else—even on Zoom—can keep you accountable and focused.
10. Don’t Rely on Motivation, Use Systems
Motivation is inconsistent. Use visual tools and checklists you can actually stick to.
👉 Try our ADHD Starter Pack Toolkit (coming soon).
Want more no-nonsense tools that work for your brain?
📥 [Download the ADHD Productivity Starter Pack – it’s free!]
(Lead magnet coming soon)