ADHD productivity hacks that actually work

## ADHD Productivity: Working WITH Your Brain Stop trying neurotypical productivity systems. Your brain needs interest, urgency, novelty, and challenge - not another planner you'll abandon. ### The ADHD Productivity Principles **Interest-Based Nervous System:** - You can't "just do it" - Need interest, challenge, novelty, or urgency - Motivation follows engagement, not vice versa - Boring = impossible, not difficult **Work WITH Your Brain:** - Stop fighting your nature - Use chaos as feature, not bug - Embrace hyperfocus windows - Accept inconsistent productivity ### Time Management Hacks **Time Blindness Solutions:** - **Visual timers** (see time passing) - **Alexa reminders** every 30 minutes - **Time blocking** with buffers - **Transition alarms** (5-min warnings) - **Analog clocks** (see time spatially) **The Pomodoro Remix:** - 10-15 minutes for ADHD (not 25) - Random timer lengths (novelty) - Race the timer (gamification) - Switch tasks between rounds - Movement breaks mandatory **Calendar Reality:** - Schedule 50% capacity only - Buffer time between everything - Color code by energy level - Set 3 alarms per appointment - Put travel time IN calendar ### Task Management Systems **The Sticky Note System:** - One task per note - Stick on laptop/monitor edge - Move to "done" pile (dopamine!) - New pack = fresh start - Colors for priority/category **The Chaos Organization:** - Multiple projects running - Switch when bored - Progress over completion - Rotation prevents burnout - Eventually things get done **The NOW, NOT NOW, NEVER List:** - NOW: Today's 3 things maximum - NOT NOW: Park good ideas - NEVER: Delete guilt tasks - Review weekly, shuffle freely ### Environmental Modifications **The Launch Pad:** - Everything for tomorrow by door - Keys, wallet, meds in bowl - Bag always packed - Clothes laid out - Morning friction removed **Workspace Optimization:** - Standing desk (movement) - Fidget tools accessible - Noise-canceling headphones - Multiple monitors (less switching) - Good lighting crucial **The Doom Box System:** - Box for random stuff - Don't organize, just contain - Sort when hyperfocusing - Multiple boxes okay - Reduce visual clutter ### Body Doubling Magic **What Works:** - Coffee shop working - Video co-working sessions - Focusmate.com - Just someone in room - Parallel play productivity **Virtual Options:** - Discord study servers - Zoom co-working - YouTube "study with me" - Twitch study streams - ADHD body doubling apps ### Energy Management **Find Your Golden Hours:** - Track energy for 2 weeks - Note when focus happens - Protect those hours fiercely - Do hardest stuff then - Accept off-hours **The Energy Menu:** - High energy: Creative work - Medium energy: Meetings, email - Low energy: Filing, organizing - No energy: Rest without guilt ### Starting Task Strategies **The 2-Minute Trick:** - Just do 2 minutes - Often continues naturally - Permission to stop - Removes initiation barrier - Build momentum **The Backwards Method:** - Start with easiest part - Or most interesting part - Or middle of task - Perfect beginning not required - Motion creates motivation **Task Bundling:** - Boring + enjoyable together - Podcast while cleaning - Walk while on calls - TV while folding laundry - Reward built in ### Accountability Systems **External Pressure:** - Tell someone deadline - Work beside someone - Join accountability group - Hire ADHD coach - Use apps with consequences **Artificial Urgency:** - Set fake deadlines (earlier) - Invite people over (cleaning motivation) - Book appointments after tasks - Use timers for everything - Make it a race ### Technology Tools **Essential Apps:** - Forest (stay off phone) - Todoist (simple tasks) - Notion (info dump) - Google Keep (quick capture) - Due (persistent reminders) **Automation Everything:** - Autopay all bills - Subscribe to essentials - IFTTT routines - Email filters - Calendar scheduling links ### Communication Strategies **Email Management:** - Answer immediately or never - Templates for common responses - Boomerang for later - Unsubscribe ruthlessly - Inbox zero is myth **Meeting Survival:** - Request agendas always - Take notes to stay engaged - Fidget quietly - Stand if possible - Volunteer to screenshare ### The Failure System **When Systems Fail:** - They all will eventually - Not moral failing - Just need novelty - Rotate systems regularly - Keep what sparks joy **System Graveyard:** - List of tried systems - Note what worked/didn't - Revisit in 6 months - Might work again later - No shame in switching ### Maintenance Mode **Weekly Reviews:** - Sunday 15-minute scan - Move tasks forward - Delete impossible things - Celebrate any progress - Reset for new week **Monthly Refresh:** - New notebook/planner section - Reorganize one area - Try one new hack - Abandon what's not working - No perfectionism *ADHD productivity isn't about forcing yourself into neurotypical systems. It's about creating scaffolding that works WITH your brain's need for interest, urgency, and novelty. Embrace the chaos - it's where your creativity lives.*