How to Stay Focused, Organized, and Get Things Done with ADHD

If you have ADHD, you already know the struggle—your brain is buzzing with ideas, but actually getting things done? That’s a whole different story.

Staying focused, organized, and getting things done can feel like a constant challenge. It’s not unusual to start a task and get sidetracked—before you know it, the day is gone and your to-do list still looks the same. But ADHD doesn’t have to be a roadblock to productivity. With a few strategies tailored to the way your brain works, you can start making real progress.

Understanding ADHD and Productivity

ADHD affects the way you process information and manage tasks. Instead of simply being about distractions, ADHD is about the brain’s craving for novelty and excitement. When a task feels boring or repetitive, it’s hard to focus on it. But when a task is engaging or sparks interest, it’s easy to become hyperfocused for hours.

Here are a few ADHD traits that can impact productivity:

• Time Blindness: A tendency to lose track of time and not accurately estimate how long things will take.

• Task Initiation Issues: Difficulty starting a task, even when you know it’s important.

• Hyperfocus: Being able to intensely focus on something—just not always the right thing.

• Impulsivity & Interruptions: Jumping from one idea or task to the next without following through.

• Forgetfulness & Disorganization: Forgetting tasks unless they are visibly present or scheduled.

With the right approach, you can learn to work with these tendencies instead of against them.

1. Set Up External Systems

ADHD brains often struggle with remembering tasks, but they respond well to external cues. By creating systems that help you stay organized, you can minimize distractions and boost productivity.

• Digital Reminders & Alarms: Set alarms or use apps to remind you of deadlines and tasks. Multiple reminders can help you stay on top of things.

• Visual Cues: Use sticky notes, whiteboards, or digital tools like Trello to keep tasks in sight. Visual prompts serve as constant reminders.

• Automation: Automate tasks like bill payments, grocery orders, and appointment reminders. The less you need to rely on memory, the better.

2. Use the 5-Minute Rule to Overcome Procrastination

One of the biggest challenges with ADHD is getting started. A simple fix? The 5-minute rule. Commit to working on a task for just five minutes. Once you begin, it’s easier to keep going. Most of the time, you’ll find yourself working longer than you expected.

Bonus Tip: Work alongside a friend or colleague. Having a “body double”—someone working near you—can help you stay accountable and reduce distractions.

3. Leverage Dopamine for Motivation

ADHD brains crave dopamine, which is why exciting tasks are easier to focus on. The trick is to bring that same level of interest to less exciting tasks.

• Gamify Tasks: Use timers or create challenges around your work. This can make mundane tasks feel more like a game.

• Batch Similar Tasks: Grouping similar tasks together helps you stay efficient and reduces the chance of getting distracted.

• Incorporate Movement: Take short walks or pace while brainstorming or during calls. Movement can help you focus and process information more easily.

4. Build a Flexible Routine

The standard productivity advice doesn’t always fit well with ADHD. Instead of rigid schedules, create a routine that works with your brain’s needs.

• Time Blocking: Rather than a strict schedule, block out time for different activities (creative work, admin, etc.). Allow flexibility within those blocks to accommodate your needs.

• Pomodoro Technique: Work in focused intervals (e.g., 25 minutes of work followed by a 5-minute break) to help your brain stay engaged.

• Energy-Based Scheduling: Notice when you feel most alert and plan your most challenging tasks during those times.

5. Create Accountability Systems

Willpower alone isn’t enough when managing ADHD. Instead, build accountability into your day to keep yourself on track.

• Co-Working or Body Doubling: Work alongside someone, even virtually, to stay focused and motivated.

• External Deadlines: Set deadlines with a coach or friend to create external pressure and maintain focus.

• Public Accountability: Share your goals or progress with others to boost commitment.

ADHD doesn’t make productivity impossible—it just requires understanding how your brain works and finding strategies that support it. With the right systems in place, you can increase focus, stay organized, and get things done.

Start by trying one or two of these strategies, and remember, it’s all about figuring out what works best for you. If you want additional support, tools and strategies, let’s work together!