ADHD Productivity Hacks That Actually Work (No, Really)
You sit down, ready to work. Five minutes later, you’re doom-scrolling. Then you remember you were meant to be answering an email. Oh, and wasn’t there laundry to do? Wait, why are you suddenly researching whether goats can climb ladders?
Congratulations! You have an ADHD brain, where productivity often feels like an impossible dream. But don’t worry, because there are ways to outsmart your own brain and actually get things done.
Let’s talk ADHD productivity hacks that actually work, because generic advice like “just make a list” is about as effective as shouting at your WiFi when it stops working.
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The Dopamine Dilemma: Why Productivity is Hard with ADHD
ADHD isn’t about being lazy or unmotivated. It’s about dopamine, or the lack thereof. This little neurotransmitter is what helps you stay focused, complete tasks, and feel accomplished. The problem? ADHD brains don’t regulate dopamine well, which is why starting (or finishing) tasks can feel like trying to climb Everest in flippers.
The good news? You can hack your dopamine system to trick your brain into being productive. Here’s how you can incorporate these ADHD producivity hacks into your life.
ADHD Productivity Hacks That Actually Work
Body Doubling: Get Stuff Done by Just Existing Near Someone Else
ADHD brains thrive on external accountability, which is where body doubling comes in. The idea? Work alongside someone else, either in person or virtually.
You don’t even have to interact, just their presence is enough to make you feel like you have to actually do the thing instead of staring at a wall.
How to try it: Join an online co-working session, ask a friend to work alongside you, or even livestream a random study-with-me video. Somehow, the fear of looking useless makes you focus.
The Five-Minute Rule: Trick Your Brain into Starting
If a task feels overwhelming, tell yourself you only have to do it for five minutes. That’s it. No pressure.
Why it works: Your brain hates starting things, but once you’re in motion, it’s easier to keep going. Chances are, five minutes in, you’ll keep going.
How to try it: Set a timer for five minutes and tell yourself you must stop when the timer goes off. (Spoiler: You probably won’t.)
Task Batching: Fool Your Brain into Efficiency
Switching between tasks kills momentum. ADHD brains do better when they group similar tasks together.
Instead of answering one email, then cleaning, then writing a report, then making tea, batch all your emails into one session, then move on. Your brain needs that dopamine-fuelled momentum to stay engaged.
How to try it: Group similar tasks together and schedule blocks of time for each. No jumping between ten things at once. Add this one to the top of your ‘ADHD productivity hacks’.
The Right Soundtrack: Music as a Productivity Superpower
ADHD brains love stimulation, and silence is the enemy. Enter dopamine-boosting background noise.
What works best?
- Video game soundtracks – Designed to keep you engaged without distracting lyrics.
- Brown noise – A deeper, richer version of white noise, perfect for drowning out distractions.
- Lofi beats – Just chill enough to keep you in the zone.
- Binaural beats – Some people swear by them for focus.
Make It a Game: Reward Yourself for Doing Boring Stuff
If a task is dull, your ADHD brain will not care. Solution? Make it fun.
- Turn work into a race against a timer.
- Reward yourself with a dopamine hit (coffee, a snack, an episode of something) when you finish a task.
- Use a productivity app that gamifies your to-do list.
How to try it: Download apps like Habitica (where you complete tasks to level up a character) or Forest (where you grow virtual trees by staying off your phone).
The Two-Things Rule: Simplify Overwhelm ADHD Productivity Hacks
ADHD brains tend to overcomplicate productivity, turning every simple task into a mental labyrinth. Solution? The “Two Things” Rule.
Each morning, write down only two things you absolutely need to get done. Anything else is a bonus.
Why it works: Reduces overwhelm, forces prioritisation, and makes finishing actually possible.
Sooo… Productivity Doesn’t Have to Be Painful
ADHD productivity hacks aren’t about forcing yourself to work harder. They’re about working with your brain instead of against it.
Instead of trying to fit into a neurotypical productivity model, embrace the chaos, find what works for you, and hack your dopamine system like the biohacker you are.
And hey, if you’re looking for more ADHD-friendly tips, tools, and a community that actually gets it, you know where to find us…
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If you’re tired of the same old “just try harder” productivity advice, come and hang out with people who actually understand ADHD. Join our community for tips, support, and neurodivergent-friendly strategies that actually work.
