Here’s the truth: no matter what you do for a living, staying productive with ADHD can still sometimes feel like running a marathon with ten phones going off in your hands all at once.
You have a million great ideas, despite a mountain of daily tasks hindering your efforts. You might have the best intentions—but the follow-through? That’s where the adhd struggle kicks in.
If you’re neurodivergent and you’ve ever stared at a to-do list so long it might as well be a fantasy novel, you’re not alone. Attention deficit hyperactivity disorder (ADHD) comes with it’s own quirky blend of unique challenges around time management, executive functioning, and focus.
But the good news? With the right strategies, useful tools, and additional support, you can absolutely build a more productive life—without losing your sanity (or drowning in sticky notes).
Why Staying Productive with ADHD Feels Like an Uphill Battle
For professionals with adult ADHD, productivity isn’t about laziness or a lack of ambition—it’s about executive dysfunction.
That means many ADHD brains typically struggle with:
- Breaking large projects into realistic smaller steps
- Setting specific goals at specific times
- Managing energy levels throughout the day
- Fighting visual distractions and endless phone calls
- Balancing daily activities with a demanding work environment
Throw in time blindness, and suddenly you’ve spent much time scrolling social media instead of finishing that client proposal. Sound familiar?
It’s ok; a lot of people do it!
As Psychology Today notes, the biggest challenges aren’t knowing what to do—they’re about starting, maintaining focus, and remembering to finish.
ADHD Productivity Tips That Actually Work
Of course, everyone has their own style and way of doing things, but let’s be honest, don’t we all need every productivity tip we can get? Especially if you have ADHD?
So, how do you master the art of staying productive with ADHD, without losing your marbles?
Here are some practical strategies that actually work in real professional lives:
Break Large Tasks into Smaller Steps
That big task on your to-do list? Your brain sees it as a fire-breathing dragon. It’s big, scary, overwhelming, and intimidating;and that’s why you can’t face it.
Wouldn’t it be easier if instead of this huge, giant, insurmountable dragon…it was a couple smaller dragons; that maybe you could easily manage if you only had to deal with each one for about twenty minutes, they were no larger than about two feet tall, and hiccuped little sparks instead of breathed fire?
See, the ultimate trick is slicing that one big task into smaller or individual tasks.
So instead of “invoice clients,” you might break this down into smaller actions, like “gathering clients details” first, then “calculating totals,” and so on.
By breaking the process down into these smaller actions, it becomes more manageable and ensures nothing is overlooked because you’re overwhelmed!
Use Visual Cues and Aids
Sometimes we all need a little help keeping things at the forefront of our minds. Visual aids like calendars, color-coded sticky notes, or a project management system keep your brain on track.
Place reminders in your living room, on your laptop, or even in your kitchen—anywhere you’ll see them.
Try the Pomodoro Method (with Breaks That Work for You)
The classic Pomodoro cycle: 25 minutes of deep work, followed by a 5-minute break. But here’s the plot twist: ADHD brains sometimes need different ways of applying it.
Maybe you thrive with short breaks every 15 minutes, or maybe you push through a 45-minute work session before resetting. Customize until it feels doable – there’s no real right (or wrong) way.
Body Doubling for Focus
Working alongside someone—even virtually—can be a great way to keep on track. A body doubling partner doesn’t need to help with your specific task; they might just sit with you (or log on via Zoom), creating accountability.
Think of it as peer-powered productivity, even if it’s only online.
Minimize Visual Distractions
Wether you work remotely at home, or on site; working with ADHD is a struggle at times all on it’s own. Add in all the different environmental factors, and everyone’s blueprint for the “perfect working environment” looks different.
Alas, different environments can significantly impact productivity, whether it’s the sound of kids running around or the need to reorganize a cluttered shelf. So if you find yourself struggling, you may need to switch things up a bit.
If you can’t create the serenity you want within your home office, branch out to other locations if possible.To find your optimal ‘out of the home’ workspace, consider trying out a café, library, or other public coworking space. Alternatively, using noise-canceling headphones can help create an instant bubble of focus, if you can’t break away from chaos at home.
The key here is to minimize distractions and create an environment that works best for you. Whatever helps you stay productive is what matters most!
Managing Daily Tasks and Energy Levels
Some days you can feel invincible and have the energy to move mountains; while others take more than what seems necessary just to turn on the coffee pot.
One of the common challenges of executive functioning is balancing daily activities with fluctuating energy levels. Some days, you’re bursting with ideas; other days, you can’t even make a phone call without a script.
Here’s some tips to help:
- Identify your most important tasks and schedule them during peak energy levels.
- Use specific time slots for recurring, repetitive tasks, such as invoicing or sending emails.
- Build a daily routine around your natural rhythm—if you’re sharpest at night, stop scheduling all your specific goals for 8 a.m.
And don’t underestimate the power of short breaks. A quick walk, a 5-minute break, or even spending time with a pet can reset your mental processes.
Tools and Systems That Support ADHD Brains
While no single tool is magic, the right tools make staying productive with ADHD much easier.
- Task management apps: Tools like Todoist or Asana break large tasks into smaller steps with deadlines and reminders.
- Project management systems: Trello and Motion, can track different tasks across multiple clients, helping you stay organized and keep track of your work.
- Focus apps: Apps like Focus Bear or Forest help you stay in the present moment, free of distractions during your work sessions.
- Visual aids: Digital sticky notes, reminders, or whiteboards in your work environment keep goals front and center.
The best features are the ones that align with your unique needs—so experiment. What matters most is building a task management system that fits your brain.
New Habits That Actually Stick
Building new habits when you have adult ADHD is tough. But with the right support and tools, it’s possible to turn best tips into long-term routines.
- Mix in some fun stuff you like to do every day! For instance, listen to your favorite tunes or get moving while tackling those boring tasks.
- Use mindfulness techniques to anchor yourself in the present moment; even a single deep breath before a new task can make a difference.
- Celebrate small steps. Checking off smaller tasks creates momentum for big tasks.
- Build in additional support from family members or colleagues who understand the unique challenges of ADHD.
It’s not about perfection. It’s about progress—and different ways to get there.
Staying Productive with ADHD in Professional Lives
For entrepreneurs and professionals, the stakes are higher. Masking through executive dysfunction while running a business is an uphill battle.
Deadlines, phone calls, and daily activities demand focus, but your brain demands novelty.
This is where adhd productivity tips intersect with business strategy:
- Delegate repetitive tasks that eat up much time.
- Focus on your most important tasks and outsource the rest.
- Use task management apps for the biggest challenges.
- Create a work environment that reduces visual distractions and fits your unique needs.
Remember: the long time you’ve spent struggling isn’t wasted—it’s proof you’ve already built resilience. Now it’s about finding better ways to work.
How Sunrise Virtual Assistant Services Helps
Here’s the thing: you don’t need an adhd coach or fancy cognitive-behavioral therapy blog post to prove you’re “productive.” You need the right support in the right places.
At Sunrise Virtual Assistant Services, we’re neurodivergent-owned and designed to help entrepreneurs like you stop drowning in tedious tasks and start focusing on the good things: creativity, growth, and client work.
We can:
✔️ Take over repetitive tasks like inbox management, scheduling, and data entry
✔️ Handle social media posts and daily tasks that eat up your energy
✔️ Free you to focus on deep work and the most important tasks
✔️ Help you build breathing room into your daily routine so you can show up as your best self
👉 The next step: Book a discovery call with Sunrise today.
Because staying productive with ADHD doesn’t mean muscling through every adhd struggle alone—it means building the right systems, support, and space to thrive.
