For individuals with ADHD, productivity isn’t just about working harder—it’s about working smarter. ADHD impacts executive functions such as planning, prioritising, and staying focused, and research suggests that up to 5% of adults worldwide are affected by it. People with ADHD often experience difficulties managing time, and external prompts can help alleviate these challenges. However, distractions—whether internal or external—can derail even the best efforts to focus. In this post, we’ll explore practical ADHD-friendly strategies for reducing distractions and boosting productivity without adding to the overwhelm.
1. Create a Clutter-Free Zone
A cluttered workspace can easily overwhelm the senses and derail focus, especially for people with ADHD.
From my own experience, I’ve found that a clean, minimalist desk doesn’t just improve my physical space, but my mental space too. If my desk is messy, it can create mental clutter that distracts me even before I start working.
- Digital Tool: Use Trello to organise your tasks visually. It’s simple yet effective for breaking down complex projects and helps keep focus on the task at hand.
- Physical Tool: If you prefer a more tactile approach, try using a notebook or sticky notes to jot down tasks and keep them in sight as visual reminders. A paper planner or a bullet journal can be used to map out your day and keep everything in one place. Physical planners allow you to see the bigger picture in a way that some people with ADHD find easier to process.
2. Set Visual Boundaries
Too many visual stimuli can scatter your attention. Setting clear visual boundaries in your workspace can help you stay on track.
Personally, I’ve noticed that using simple visual cues like sticky notes or a whiteboard with priorities has helped me stay focused and organised. It’s like having a roadmap right in front of me.
- Digital Tool: Notion is perfect for organising ideas, tasks, and notes with visual organisation. It’s ideal for those who like to keep everything in one place and is great for breaking down bigger tasks into smaller, manageable steps.
- Physical Tool: If you’re not keen on digital tools, a whiteboard or a corkboard with task lists and reminders can visually separate tasks and keep your workspace tidy.
3. Leverage Natural Light and Movement
Movement and natural light are key for staying productive with ADHD. I’ve found that even just stepping outside for five minutes helps clear my head. And positioning my desk near a window ensures I get a healthy dose of natural light during the day.
- Digital Tool: If you’re using Sunsama, it can help you plan your breaks and keep track of your time to ensure you’re taking enough movement breaks throughout the day. Or use what you already have – set an hourly reminder on your phone to remind you to stand up and move around for five minutes. This is a great way to re-energise and refocus.
- Physical Tool: Try placing your desk by a window or investing in a natural light lamp for those gloomy days when the sun doesn’t shine. And using a timer or hourglass to remind you to take breaks at regular intervals can be a simple yet effective way to stay active during the day.
4. The Single-Task Challenge
Multitasking might seem like a good idea, but it often leaves me feeling scattered and unproductive. Now, I’ve learned to focus on one task at a time, breaking tasks down into smaller steps to make them more manageable.
- Digital Tool: Todoist helps me organise tasks by priority, so I can focus on completing one item at a time without jumping between tasks. GoblinTools is also a great ‘Magic To Do’ for helping to break projects down into each single step required.
- Physical Tool: Sticky notes can be helpful for breaking down tasks into manageable chunks and moving them around as you progress through them.
5. Noise Management
Distractions from noise are one of the most common productivity blockers, particularly for people with ADHD. Personally, I find that using noise-cancelling headphones really helps me focus by creating a quieter, more controlled environment.
- Digital Tool: If you’re working from home or in a noisy environment, listening to background music through apps like Spotify or YouTube can help drown out distractions. Many users find lo-fi beats or instrumental music helpful for maintaining focus. If you’re on a budget, try free white noise apps like Noisli or SimplyNoise. Both offer simple sounds like rain, wind, and forest noises, ideal for blocking out background distractions.
- Physical Tool: Invest in noise-cancelling headphones. I use a wireless pair from Sony, which also helps reduce the hassle of tangled cables. Or even simple earplugs can be physical alternatives to reduce auditory distractions.
6. Embrace Tech Wisely
Digital tools can help keep you organised, but it’s important to use them wisely to avoid getting overwhelmed by too many apps. Personally, I stick to tools that integrate well together and keep my tasks streamlined. Or I sometimes revert back to pen and paper and The Bullet Journal Method.
- Digital Tool: Sunsama integrates with apps like Trello and Todoist to help plan and review your day in one place. It allows you to pull in tasks from different apps and prioritise them, giving you an overview of your day at a glance.
- Physical Tool: For those who prefer pen and paper, a daily planner or bullet journal helps you keep track of everything in one place without needing to check multiple devices
7. Declutter Your Mental Space
It’s not just your physical space that needs organisation—your mind does too. I’ve found that writing down my thoughts and to-dos at the end of the day helps me clear my mind, making it easier to switch off and come back the next day feeling refreshed.
- Digital Tool: I use the Notes app on my iPhone to jot down random thoughts, notes, and to-dos that I can revisit later. Or I sometimes Voxer my VA with my ideas so she can help capture them between our weekly catch up calls.
- Physical Tool: A journal or notebook can serve the same purpose—write down whatever is on your mind, whether it’s tasks, ideas, or reflections. Journaling, whether in a notebook or a simple notepad, provides a place to release mental clutter and clear your head before bed.
Be Kind to Yourself
We all have days when nothing seems to go right, and that’s okay. Productivity is not a constant state, and forcing yourself to be productive every single day can lead to burnout. Remember to be kind to yourself—some days, the best thing you can do is accept that you won’t get everything done. Organising your thoughts, setting goals, and building a routine takes time and practice. So, if you don’t check everything off your list, don’t be too hard on yourself. Focus on building habits gradually, and celebrate the progress, no matter how small.
By using a mix of digital and physical tools that you’re already familiar with, you can create a workspace and routine that helps you stay productive without adding more overwhelm. Whether you prefer low-tech methods like sticky notes or digital tools like Trello, it’s all about finding what works best for you. And most importantly, be patient with yourself as you develop a system that supports your productivity and wellbeing.
