Navigating the world with Adult ADHD can feel like steering a ship through a stormy sea. But let me assure you, it’s entirely possible not only to weather the storm but to thrive amidst it. As a productivity expert who also happens to have ADHD, I’ve learned a thing or two about harnessing the unique strengths that come with this neurodivergent condition. In this guide, I’ll share some practical, actionable strategies that have transformed my life and can do the same for you.

1. Embrace your Hyperfocus as a Superpower

While focus can sometimes be elusive, when it does strike, it’s like a laser beam. Use it to your advantage! Identify your hyperfocus triggers and channel them towards tasks that require deep concentration. Set a timer to ensure you don’t lose track of time. For a lot of us, these moments are more likely to happen during a certain time of day so when you need to “plan” for hyperfocus, plan around that time.

2. Master the Art of Time Blocking

Structure is your ally. Break your day into focused blocks of time dedicated to specific tasks. This provides a clear roadmap for your day and helps prevent distractions from derailing your progress. Make sure to actually schedule your tasks on your digital calendar or planner. I like to schedule any task that I think might take me more than 5 minutes and group similar tasks together to minimize focus changes.

3. Prioritize Ruthlessly

Not all tasks are created equal, but if you struggle with ADHD you may not realize that, since we struggle with prioritizing tasks. Use the Eisenhower Matrix to categorize tasks into four quadrants: Urgent and Important, Important but Not Urgent, Urgent but Not Important, and Neither Urgent nor Important. Focus on the tasks that fall into the first two categories. Another way to prioritize your tasks is by pillar (I’ve mentioned these before, they’re basically your important life areas). I save a block of time on one day each week for work related admin tasks, and another day of the week for home related admin tasks. It makes the planning and prioritizing easier.

4. Utilize Visual Aids and Auditory Reminders

Leverage the power of visual cues. Post-it notes, whiteboards, and digital reminders can serve as your external memory system. Place them strategically in your environment to keep crucial information front and center. Another important tool for a lot of ADHDers is alarms. I like to use both my voice assistant and my phone alarms, and to change them up regularly so they don’t become background noise.

5. Create a Distraction-Resistant Environment

Minimize external stimuli in your workspace. Use noise-cancelling headphones, declutter your desk, and install website blockers to keep distractions at bay. Designate specific times for checking emails and notifications.

6. Practice Mindfulness and Mindful Transitions

Transitioning between tasks can be a challenge. Ground yourself with a brief mindfulness practice. Take a few deep breaths, acknowledge the completion of one task, and intentionally shift your focus to the next. Practicing mindfulness in general is important for those with ADHD because it’s like working a weak muscle- the more we practice the more we improve at being present in the moment instead of getting lost in our heads (as we are prone to doing).

7. Gamify, Incentivize, and Treat

One of my own most useful and most frequently used tricks is what I like to jokingly call “tricking my brain.” If I’m having a hard time finding the motivation to do a household task, I get out holiday or seasonal decorations (or maybe even buy a few new ones, but if I used this trick too often I would be broke). This gives me just enough motivation to get through a dreaded task. With my youngest child we play “race the timer,” where she guesses how long a task will take her, sets a visual timer for that amount of time, and races to get done before the timer rings. I also like to treat myself WHILE I’m doing a task (or as I start the task, depending on the treat). Audiobooks or podcasts are a nice treat to accompany a boring or undesirable task, at least for me.

8. Have a Survival List

We all have those days when we are either so busy nothing in our normal routine gets done, or where our energy is low and we can’t envision moving (I mean, I assume we all do, I know I do). In order to prevent the worst tasks from getting overwhelmingly out of control (and to keep the living beings in my house, well, living) I have what I call a survival list. On that list is feed and water all pets. Ensure (even if it involves an amazon fresh order, which I usually avoid because it is not budget friendly) that we have low imput meals and snacks on hand, and unload/load/run the dishwasher DAILY. The dishes are the ONE task that tends to snowball most when there are prolonged busy/low energy (okay, it’s usually full on depression here, but there are other reasons for low energy I’m sure), and by the time we have time or are feeling better they’re bad enough to nearly bring on another wave of overwhelm induced depression. I can let everything else go, because I know that I can tidy my entire house, if I need to, in two hours without much stress. But the dishes NEED to be done.

9. Celebrate Your Wins, No Matter How Small

Acknowledge and celebrate your achievements, no matter how minor they may seem. Recognize that every step forward is a triumph over the challenges posed by ADHD.

Remember, ADHD is not a limitation, but a unique perspective and way of thinking. With the right strategies and mindset, you can harness its strengths and do amazing things. Embrace the whirlwind, and let it carry you to new heights of achievement and self-discovery.