Attention Deficit Hyperactivity Disorder (ADHD) brains have a unique relationship with productivity. If passionate, interested, or under the wire, ADHD is an explosion of innovation and art. However, many ADHDers have noticed that no matter how hard they try, they struggle with time management. Even if they buy all the planners in the world, they still forget to use them. For people without ADHD, the answers are simple: get a to-do list; just write it down; do it first thing in the morning. Right? There’s just one problem. Many general productivity hacks work…if you don’t have ADHD. What ADHD people are usually craving are individualized tools that work for their unique ADHD brains. Let’s explore why, as well as some more personalized options.
Why ADHD Can Make Getting Things Done Difficult
The ADHD brain has dopamine roadways that are backed up. This means ADHD people don’t use dopamine as efficiently as people without ADHD. The result is a brain that struggles with executive functioning, which includes planning, working memory, internal motivation, and the ability to filter out distractions, to name a few.
The ADHD brain has low internal motivation. That means that when a task is boring, daunting, or mundane, the ADHD brain struggles to find the energy to activate itself. This results in an internal battle of wanting to get things done but struggling to find the energy.
In addition to getting tasks started, the ADHD brain also struggles to sustain interest. This is due to the novelty of the task wearing thin, resulting in a cognitive craving (so to speak) for a different, more interesting, task.
ADHD Productivity Hacks
The best way to make a task interesting is to…make it interesting. Notice if a task or routine bores you. The ADHD brain is quite literally an interest-based nervous system. Whatever sparks newness or creativity within that task can really help. However, the first step is knowing what gets you engaged. What makes one task more interesting than another? Figure that out and doors will start to open.
Managing Negative Self-Talk
Many people with ADHD are harder on themselves than the crime warrants. Negative thought spirals only sink folks further into a state of distraction. Finding ways to disrupt cycles of negative self-talk, even if it literally means a distraction to get you out of your head. A good place to start can be finding ways to get into your body. For example, deep breathing or going for a walk.
Many ADHD people need external motivators to overpower lower internal motivation. For some folks, this is a change of scene (e.g. a coffee shop rather than their home office). For others, they’ll need an accountable person to hold them to a deadline.
An Individualized Approach
ADHD productivity hacks won’t work if they aren’t personalized. ADHD never affects two people the same way. What is true for one ADHDer may not be true for another. The best approaches come from personalizing a plan of action that works for you, based on your own unique set of circumstances.
Begin Adult ADHD Treatment in Columbus, Ohio
Looking for more individualized support? You don’t have to live your life feeling off task. ADHD-focused therapy that focuses on getting things done can help you meet your potential. Our counseling practice in Columbus, Ohio has caring therapists who specialize in ADHD testing and ADHD treatment. To start your counseling journey, follow these simple steps:
- Fill out the contact form to schedule a free 15-minute phone
- Meet with one of our caring therapists.
- Stop feeling stuck. Start finding a path forward on your goals.
Other ADHD Services Offered at Focused Mind ADHD Counseling
Adult ADHD treatment is not the only service we offer at our Columbus, OH counseling practice. At Focused Mind ADHD Counseling, we offer a variety of mental health services, including ADHD testing. As an adult with ADHD, we know you may also benefit from anxiety treatment for ADHD, counseling for men with ADHD, or depression counseling for ADHD. You can also view our blog for more resources and helpful info!