Since last year, I've been reading a lot of discussions about Productivity and ADHD. I find lots of valuable tips and have been compiling them on my Obsidian note. I have tried some of them, and I want to share these with y'all:
Increase focus (combat distractions)
- Disable all your notifications, except for essential apps
- I find taking less sugar or carbohydrates during lunch helps a lot! Less sleepy!
- Set clear expectations and targets with your team or supervisor
- Exercise in the morning or walk. Your brain will focus better after some exercise.
- Listen to brown or white noise or any music without lyrics to your liking. My favorite so far is YouTube music, and I usually find one-hour lo-fi or instrumental music.
- Consider a site blocker if you find yourself opening a certain website
- Keep your to-do list at eye level. I use sticky notes, and recently, I used an app called Today, which has floating notes that stick on top.
- Brain dump all tasks quickly in the morning, then choose 1-2 critical tasks to focus on.
Deal with mood swings
- Remind yourself that the world won't end if a few things fall behind.
- Ignore the awkward thing you did last week. People won't remember it.
- Brain dump in a notebook by your bed every night. It helps you to calm down and think.
- If you felt unproductive yesterday, don't hate yourself. Focus on improving yourself in the present.
- I use Obsidian to write daily journals
Get things done
- Put your todo in a place you can always see.
- Break down tasks into smaller chunks until they feel manageable
- Use Pomodoro. If 25 minutes work, a 5-minute break doesn't work, try 50 minutes work, a 10-minute break.
- Sometimes, I like to use a timer instead of Pomodoro. I like to use Toggl to track my time.
- Put your phone out of sight (in a different room)
- When you take breaks, make sure they aren't too interesting. Otherwise, you will get absorbed in them. Just go to the bathroom or clean during your break.
- Time block your calendar so you know what your day looks like. But don't beat yourself up if it doesn't go as planned. ⭐️ My favorite app for this is Today (usetoday.app). I can see tasks and calendars side by side.
- Download an app that chimes every hour so you get a sense when the time has passed
For daily things
- Three-point check before you go out: Phone, wallet, keys
- Have one bag for all your essentials—keys, chargers, toothbrushes—and when you go out, just grab that bag. Easy peasy!
- Put a bowl near your door for your keys, badges, or wallet so you can't leave without ALL the stuff you need. My spouse finds this helpful!
- Listen to podcasts when doing chores. It gives me excitement.
For traveling
- Pack things weeks before so you don't forget
- Have a checklist (toiletry, passport, what to check before leaving the house)
- Write things down if you worry about "Do I need a visa?" then write it in a FAQ format. Question: "Do I need a Visa to South Korea?" Answer: "No. Here's the link from the official website." I like to use Notion for every trip.
- Find friends who is detail-oriented to plan the itinerary, ideally they know your condition.
- Set two alarms: (2 hours) and (30 mins) before the time you should go to the airport.
Top comments (2)
i think this is big mistake:
i count everything and assume everyone do the same. The best way to avoid possible tension would be to admit mistake asap :)
I think you're talking about a different thing.
If it's a mistake, then admit it and reflect on it.
What I'm referring there is sometimes people with ADHD is over self-criticize - they end up stress out about something weird they did in front of the other people (like saying something in a meeting)