5 Productivity Techniques for ADHD

Living with ADHD presents unique challenges when it comes to productivity. Traditional approaches often don't account for how the ADHD brain works. Here are five techniques specifically designed to work with—not against—your neurodivergent mind.

1. Body Doubling

Body doubling involves working alongside another person who is also focused on their own task. This creates a subtle accountability that can help maintain focus.

How to implement: Work with a friend in-person, use virtual co-working spaces, or try Focused's AI companion feature.

2. The Pomodoro Technique (Modified)

The standard Pomodoro technique uses 25-minute work intervals with 5-minute breaks. For ADHD minds, customizing these intervals can be more effective.

How to implement: Experiment with different time frames (15-45 minutes) based on your energy levels and task type. Focused helps you track your optimal intervals.

3. Task Batching by Energy Level

Not all hours of your day are equally productive. Group similar tasks and match them to your energy levels.

How to implement: Identify your high-energy times for complex work, medium-energy times for routine tasks, and low-energy times for simple, automatic activities.

4. External Working Memory Systems

ADHD often affects working memory. Creating external systems reduces cognitive load.

How to implement: Use digital tools like Focused's task tracker, visual boards, or analog methods like bullet journaling.

5. Mindful Transitions

Task switching is particularly challenging with ADHD. Creating mindful transitions helps reduce the friction.

How to implement: Before ending a work session, write down exactly where you are and what needs to happen next. Focused can help capture these transition notes automatically.

Bringing It All Together

These techniques work best when combined thoughtfully. The Focused app integrates elements from all five approaches, helping you establish a productivity system that works with your natural tendencies rather than fighting against them.

Remember that finding what works for you is a journey. Be patient with yourself and celebrate progress, not perfection.