Gloria Sherrod, LCPC
Introduction:
Do you find yourself easily distracted, overwhelmed by to-do lists, or struggling to complete tasks? You’re not alone. For adults with ADHD, staying motivated and on task can feel like an uphill battle. However, with the right strategies, you can achieve your daily goals. Here are ten novel hacks to help you stay focused, organized, and on top of your game.
1. Film Time-Lapses of Yourself Working
Explanation:
Set up your phone to record time-lapses while you work. Watching yourself in action can be motivating and helps you stay off your phone during tasks. Plus, it’s fun to see how much you’ve accomplished!
2. Use a “Rabbit Hole” Notepad
Explanation:
Keep a notepad next to you to jot down any distracting thoughts or unrelated ideas. This way, you can revisit them during a break or at the end of your day, without derailing your current focus.
3. Listen to Isochronic Tones or Binaural Beats
Explanation:
Instead of listening to potentially distracting music, try isochronic tones or binaural beats. These sound frequencies can help enhance focus and concentration while you work.
4. Establish a Morning Routine
Explanation:
Create a set sequence of tasks to kickstart your day, such as “get dressed, eat breakfast, go for a walk, check emails.” A consistent routine can help you transition smoothly into work mode, especially if you work from home.
5. Use Accountability Check-Ins
Explanation:
Tell a friend or colleague what you plan to accomplish in the next hour. Follow up with them afterward to share what you got done. Accountability can be a powerful motivator.
6. Watch “Study With Me” Videos
Explanation:
Find “Study With Me” videos online where a conducive ambiance for productivity is set, often with a Pomodoro timer. These videos can help you break up your work time and stay focused.
7. Pretend Your Life is a Documentary
Explanation:
Imagine your life as a documentary about how you get your job done. This mindset can make mundane tasks feel more engaging and important.
8. Gamify Your Tasks
Explanation:
Turn tasks into challenges by timing yourself and trying to beat your previous records. For example, see how many emails you can reply to in 15 minutes. This can make repetitive tasks more exciting.
9. Try Body Doubling
Explanation:
Sit with another person, either in person or virtually, while you get work done. This technique, known as body doubling, can help you stay focused and feel supported.
10. Set Time Limits and Race Against the Clock
Explanation:
Set a time limit for each task and challenge yourself to complete it before the timer goes off. Racing against the clock can boost your productivity and reduce procrastination.
Conclusion:
Staying productive with ADHD may require a bit of creativity, but these hacks can help you turn your challenges into strengths. Try incorporating these strategies into your daily routine and see which ones work best for you. What are your favorite productivity hacks? Share them in the comments below!
