How to Build ADHD-Friendly Habits & Boost Your Productivity

The world is filled with distractions, and whether you have ADHD or just struggle with focus and follow-through, building habits that actually work for your brain is key. The good news? You don’t need to overhaul your life—just tweak your approach.

I know this firsthand. As a full-time IT Director, parent, content creator, and now Tee-ball coach (yep, that happened), I live by structured systems. Without them, I’d be drowning in chaos. My golden rule? Under promise, over deliver.

Why ADHD Makes Productivity Tricky

ADHD brains face unique challenges—time blindness, distraction, and difficulty transitioning between tasks. We underestimate how long things take and overcommit, only to feel overwhelmed. That’s why we need intentional strategies to manage our energy and focus.

Powerful ADHD Productivity Strategies

Leverage Hyperfocus

When used correctly, hyperfocus is a superpower. It’s that deep state where everything else fades away and you’re locked in. The trick? Trigger it on purpose.

• Find what gets you in the zone—music, a certain workspace, a pre-task ritual.
• For me, classical music in my headphones signals to my brain: It’s time to work.
• Experiment until you find your focus formula.

Visual & Physical Cues for Habit Formation

ADHD brains respond well to visual reminders and movement. Instead of relying on willpower, set up your environment to work for you.

• Sticky notes, color-coded planners, or whiteboards can serve as external memory.
• Place objects in sight—water bottles on your desk, gym shoes by the door—to nudge you toward habits.
• If it’s “out of sight, out of mind,” make sure it’s in sight.

Movement-Based Focus Hacks

Sitting still isn’t always the answer. Movement can actually help increase focus and engagement.

• Try a standing desk, walking meetings, or even bouncing a knee while working.
• Fidget tools, chewing gum, or pacing while brainstorming can keep your brain engaged.
• My personal favorite? Listening to an audiobook while walking. Two birds, one stone.

Managing Transitions & Task Switching

One of the biggest ADHD struggles? Shifting between tasks. It’s easy to get stuck or jump around without finishing anything.

• Buffer time between tasks—don’t expect to switch gears instantly.
• Set an alarm 5 minutes before a task ends so you can start wrapping up.
• Use transitional activities (a short walk, deep breath, or switching locations) to signal your brain it’s time for something new.

Energy Management vs. Time Management

ADHD isn’t just about time blindness—it’s also energy blindness. Some tasks drain you, while others recharge you. Instead of packing your schedule based on time, plan around your energy levels.

• Identify when you have the most mental energy (morning, afternoon, night?) and do your hardest tasks then.
• Mix in easy wins after tough tasks to keep momentum going.
• Take breaks before you need them—waiting until you’re exhausted leads to burnout.

Pomodoro (But Make It ADHD-Friendly)

The Pomodoro method (25-minute work sprints) is popular, but many with ADHD need longer, more flexible blocks. Try:

• 45-minute deep work sessions followed by 15-minute breaks.
• Setting a timer to keep you aware of time passing.
• Adjusting based on your natural attention span—some days, you may need shorter or longer sprints.

The Two-Minute Rule (With a Twist)

From Atomic Habits by James Clear, the Two-Minute Rule is simple: If a task takes under two minutes, do it now. The problem? ADHD time blindness makes those “two minutes” stretch into an hour.

• Instead, start with a planned simple task—like writing down your priorities for the day.
• Limit your to-do list to four tasks to avoid overwhelm.
• Keep it structured yet flexible.

Habit Loop Customization for ADHD

Most habit advice follows a cue-routine-reward structure, but ADHD brains need extra reinforcements. Modify habits by:

• Adding visual or physical cues to remind you to start.
• Making routines short and engaging (if it’s too complicated, you won’t do it).
• Rewarding progress immediately (crossing off a task, a small treat, or a quick win).

Body Doubling

Want built-in accountability? Try body doubling—working alongside someone, even if they’re not doing the same task.

• In-person or virtual (Zoom, FaceTime, Discord)—just knowing someone else is working helps.
• Research shows it reduces procrastination and boosts motivation.
• Even a café or co-working space can create the effect—being around productive people makes you more productive.

Gamify Your Work

Dopamine fuels motivation, and ADHD brains thrive on rewards.

• Keep a reward jar—a piece of candy, a 5-minute break, or a funny video after finishing a task.
• Cross items off your to-do list with force (yes, seriously, it feels great).
• Find ways to make boring tasks fun—turn laundry into a race, play music while cleaning, or time yourself.

Challenge: Find Your Hyperfocus Routine

This week, identify and refine your personal hyperfocus triggers.

1. Experiment with different setups (music, location, time of day).
2. Write down what helps you get in the zone.
3. Block out time to test it.
4. Adjust and make it automatic.

Over time, you’ll create a system that works with your brain, not against it.

For more ADHD strategies, visit baddayexcellence.com/adhd.