Unlocking Your Productivity With ADHD: It Can Be Done!

ADHD Tips for Adults

As an adult struggling with attention deficit hyperactivity disorder, you know that it isn’t just a childhood disorder. In fact, four percent of adults over the age of eighteen are dealing with ADHD daily.

If you’re one of them, you might be at your wit’s end trying to get things done. You may have noticed that the typical lists for increasing motivation never seem to work for you.

Luckily for you, we have some tips that might help you focus and start unlocking your productivity.

Be sure to keep reading for our guide on ADHD tips for adults and learn how you can get started.

Be Realistic with Your Time Management

One thing that many people with ADHD struggle with is time management. Whether you procrastinate, have poor planning skills, or aren’t good at anticipating how long a task will take, you need to be realistic with your time management.

If you know you have a deadline or a task that needs to be completed, you must give yourself enough time to complete it. That might mean factoring in time for you to procrastinate and still get the job done.

When trying to figure out ADHD productivity and time management, you need to be realistic with your time and what you need to get done. A great way to do that is by breaking down large tasks into smaller tasks that are more manageable. It might be easier to complete a smaller task in a given time block so you can move on to the next task later.

Avoid Multitasking

One of the best ADHD tips for productivity is to avoid trying to complete too many tasks at once. Some people might think that multitasking can be an efficient way to get more things done in a short amount of time. Yet, for someone with ADHD, it can actually slow them down a significant amount.

Multitasking makes it difficult for the brain to remain focused on the task at hand. That means the brain can start to wander. Instead of increasing your productivity, you’re decreasing it by a substantial amount.

Many adults with ADHD could end up staying late at work, taking work home, or trying to catch up on work over the weekends. That’s why you should focus on one task at a time before trying to move onto the next.

Find Support

Did you know that it can be helpful to talk about your ADHD with someone else? Even dating with ADHD can help you be more productive at work or school.

That’s because having a support system to make sure you’re staying productive throughout your day can be a positive influence on your life.

You can share information about your ADHD with co-workers that you trust or even friends or family members. You might find that it is easy to come up with accommodations for you at work that can help to improve your productivity.

Make sure that you’re sharing with people you are comfortable with and trust.

If you don’t know how to find support in your daily life, you can meet other people with similar interests or disabilities online. It is easy with Special Bridge, and you can sign up today! That way, you will be only one click away from a support system that has your back.

Limit Distractions

If you’re looking for some of the best ADHD study tips, you need to make sure you’re limiting distractions. Studying can be difficult because you need to focus on reading and retaining information.

Yet, repetitive noise, text messages, television, or anything can be a distraction from what you’re trying to learn. Be sure to limit any distractions if you’re attempting to study for any upcoming exams.

It is also a great idea to get rid of distractions while you’re at work. You can ask to be moved to a quieter space, if possible.

There are also some other solutions to get rid of distractions if you’re in a busy work environment. You can invest in earplugs, use white noise, or try listening to soft music. Doing these things can take your mind off the distractions and help you focus on the work in front of you.

Prepare Your Space

After limiting your distractions, make sure your space is ready for you to get work done. Preparing your space could mean many different things, but essentially you want your mindset to be ready to work. Many times we’re distracted by paperwork on our desks, dishes in the sink, or anything else that could be bothering us.

Instead of obsessing over it when you should be working, you should take the time to handle it before you start. Doing this small task first means you will have a mindset that is ready for work. You get it out of the way, and you won’t think about it again.

Don’t Be Hard On Yourself

Something you should always try to do when being productive is to stay positive. As you already know, it can be difficult living every day with ADHD. Don’t make it even more difficult by being hard on yourself.

You might have days where you don’t get everything done that you want to, and that’s okay! Remind yourself that there will always be another day where you can try again.

Staying positive about being productive can help to motivate you in the future. If you’re always in a negative mindset about your productivity, you’re going to start believing that you can’t do it.

ADHD Tips for Adults for Unlocking Productivity

Improving your productivity and focus is going to require lots of trial and error. Be sure to incorporate our ADHD tips for adults into your daily life to see what works for you. Over time, you’ll find a routine that benefits you and will have you be more productive, whether it is at school, work, or in your daily life.

Are you looking to meet other people with similar interests, disabilities, or someone in your area? Join us today to meet real people who are 100% authentic.


  1. maddyoneil

    April 1, 2021 at 2:37 pm

    I think medications would help. Talk to someone you trust. Or advocate to your manager about it. ADHD can be hard.

    • deejay36

      July 19, 2021 at 7:11 pm

      I’ve been taking Ritalin for my ADD/HD since I was 11


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