How to Do 10 Hours of Work in 2 Hours with ADHD 🚀

Hello,

There are heaps of misconceptions about ADHD.

One being that we're unproductive.

Sadly for most of us, its true, but its because we're all following rules designed for neurotypical people.

Here are 12 ADHD specific ways to become insanely productive.

1/ Your Environment Changes Everything

➝ Clutter kills focus.

➝ Clean up your workspace. No distractions.

➝ Don't work near your bed—your brain thinks it's nap time.

➝ Find a space that sparks creativity and stick to it.

2/ Set Clear Expectations and Use Timers

➝ Decide how long you'll work before you start.

➝ Set a timer. Only work on that one task till the timer rings. No cheating.

➝ When it rings, take a real break.

➝ Your brain needs it.

3/ Rest Is NOT Optional

➝ You can't grind nonstop.

➝ Between sessions, eat something healthy, stretch, or take a quick walk.

➝ Recharge to keep your mind sharp.

4/ Choose Your Background Noise Wisely

➝ If you're working with words (reading or writing), lyrics mess with your focus.

➝ Stick to instrumental music, white noise, or binaural beats.

➝ Closer to wrapping up, switch to calming tunes.

5/ Out of Sight, Out of Mind

➝ Your phone is a productivity killer.

➝ Put it on Do Not Disturb and stash it away.

➝ Should take at least 30seconds to get it.

➝ Eventually... out of sight, out of mind.

6/ Fuel Your Body Right

➝ Heavy carbs at lunch or morning = energy crash.

➝ Avoid white bread, rice, pasta during the day.

➝ Avoid anything processed during the day

➝ Its essential to keeping your energy steady.

7/ Embrace Mindfulness and Meditation

➝ A quick meditation clears your head.

➝ It reduces tension and boosts focus.

➝ Try it before or during long work sessions.

8/ Move Your Body

➝ Feeling foggy? Get moving.

➝ Even just for 60 seconds. 10 pushups, 10 starjumps. Just move.

➝ Regular activity keeps your mind sharp.

9/ Brain Dump to Clear Mental Clutter

➝ Too much mental load? Distracting you from work? them down.

➝ Get it out of your head.

➝ Use ChatGPT Conversation mode or pen and paper. Just speak your mind until nothing else comes to it.

➝ Sounds stupid, but really does work.

10/ Plan Before You Start

➝ Know what you need to do before diving in.

➝ Set your priorities straight.

➝ It keeps you focused when things get tough.

11/ Sleep Is Non-Negotiable

➝ Less than 6 hours? Forget about focusing.

➝ Sleep fuels your brain.

➝ Don't skip it.

12/ Adopt a Growth Mindset

➝ ADHD doesn't mean you're bad at focusing.

➝ It means you gotta do it differently (like the above).

➝ Start small and build up.

➝ Believe you can improve, and you will.

Wanna keep failing at being productive with ADHD?

Keep following neurotypical advice.

Your ADHD brain's ability to focus is like a muscle 💪 

Start small, increase the load in small chunks and soon you'll be as strong as Arnold Schwarzenegger.

If you found this helpful and you’re interested in getting 1:1 support for things like this on a weekly basis.

Then lets talk and see if my programs could be right for you.

👉️ Grab some time with me here.

Take care,

Ian