Productivity Without Burnout-ADHD-Friendly Ways to Get Stuff Done-How to Get Things Done with ADHD (Without Hating Every Minute)

 We often think of productivity as getting as much done as possible, as fast as possible. But for ADHDers, that approach can lead straight to overwhelm and burnout. So what does ADHD-friendly productivity look like?

Common Productivity Pitfalls for people with ADHD:

 Time Blindness: Struggling to estimate how long tasks will take.

Overplanning, Then Avoiding: Making perfect to-do lists... and then hiding from them.

All-or-Nothing Thinking: "If I can't do it properly, I won't do it at all."

Shame Loops: Feeling guilty for not doing enough, then freezing and doing less.

So What Actually Helps?

Work With Your Energy, Not Against It: Plan around your natural rhythms—do focused work when you have focus, and lighter tasks when you don’t.

Use a Focus Menu: Create a list of different ways to start focusing (e.g. music, timers, body doubling) and pick one based on your current state.

Try the “First Five Minutes” Rule: Just start for five minutes. That’s it. Often, momentum kicks in.

Redefine Productivity: What if rest, play, and progress all counted? Because they do.

You Deserve a Version of Productivity That Works For You

Not one that leaves you burnt out. What could shift if you gave yourself permission to do less—but do it with care?