People with ADHD can be highly productive without medication. Key strategies include: time management techniques like the Pomodoro Technique, creating a structured environment, breaking down tasks into smaller, manageable steps, prioritizing tasks effectively, and using tools and apps to stay organized.
As you start to get organized, exercise daily, create thought dumps, and learn new skills, you will gradually overcome this disorder. Avoiding distraction is the primary step in treating this condition.
To learn more about how to be productive with ADHD (without medication), save a few minutes for this article and complete the reading. By the end of this article, you’ll discover what you need to do to solve this matter.
Can ADHD Cause A Lack of Motivation?
ADHD is not something you can control, as it controls the chemicals within your body. Therefore, you cannot stay motivated no matter what method you apply.
Ultimately, it causes you to make too much effort to start a task. Your motivation remains at its lowest level, and you waste time lying in bed or playing video games. You usually avoid the task because you are physically unable to finish it. This skipping task approach brings you guilt.
The guilt makes you less motivated day by day, and things get worse. It creates such an uncomfortable feeling that you can’t be motivated again. It’s a cycle that only runs one way around.
Why Is It Hard To Get Things Done When You Have ADHD?
It’s because the dopamine levels remain so low that it fails to activate the brain to do the task. When it happens, the ADHD-affected person can’t pay attention even if they want to. This is the state called hypofocus.
Recent research found that ADHD is not a ‘Willpower thing’ but rather more genetic. That’s why it becomes so hard to get things done, even if you want to. This ADHD thing stops the chemical dopamine from releasing, thus making us feel all the tasks are unrewarding and boring.
Also Read: Stay productive while unemployed
10 Tips to Stay Productive with ADHD Condition
Several tips can get you out of this ADHD condition if you can properly follow them. You may not get inspiration to follow either of these tips, so you just have to start following them suddenly. It’s the only way you can take control of yourself again.
1. Focus on Your Environment
Environment matters if you’re someone with ADHD condition. So, you must keep your environment smooth and free of distractions. It might seem easy, but it’s not. No matter who you are, distractions appear in everyone’s life.
To avoid distractions, you need to identify them first. One of the top sources of distraction is your smartphone. A study at the University of Texas reveals that the mere use of smartphones reduces brain power.
So try to keep it away while working. You can keep a button phone instead for emergency calls and messages. Smartphones should only be with you when you’re spending leisure time.
Like your smartphone, many more distractions can surround you whether you work from home or in an office. They can be your colleagues, your dog, or anything from outside. Identify them first and avoid them while you’re working.
2. Create an Organizational Plan
Getting easily distracted is a common trait of ADHD syndrome. That’s why you must be organized to stay focused. Research says it takes 23 mins to regain focus after an interruption. Those who have their tasks organized tend to regain focus more quickly than those who haven’t.
To organize your task, create a daily routine or to-do list. Don’t include anything on the routine that’s difficult to complete. Be rational while selecting your daily activities. Use ClickUp or AnyDo app to organize your day and overall routine.
3. Break Down Tasks
People with ADHD see a normal task as a huge work. So, they need to break down tasks into achievable pieces. After completing one piece, take a break and start again. You can use the Pomodoro technique or take a long break, but whatever suits you best.
Rebecca Phillips, a therapist from Texas, believes that breaking down tasks into small pieces makes them seem more manageable and easy. Even when you complete the first part of your divided task, it gives you the energy to complete the next one.
4. Schedule Breaks
A study in a European journal indicates that scheduling breaks increases productivity, giving the brain rest and time to recharge.
Another research shows that 75% of students remained more productive in a particular session than those without breaks. So, you must give yourself ample time to rest and recharge.
Working for a longer time also causes focus to cease. If you continue working in this state, the quality of your tasks will certainly drop. So, schedule a 15 to 20-minute break and give your brain some rest.
Grab a cup of coffee and watch some light-hearted videos until you take the last sip of your coffee mug. Once you finish your coffee, get back to work instantly.
Remember, the primary purpose of rest is to get back to work when required. Taking a long break may distract you from the work. So, take as little break as you need and regain your focus quickly.
5. Perform Regular Exercise
Your physical and mental health are closely connected. Taking care of your physical health can positively impact your mental well-being. And to take care of your physical health, you must exercise.
According to research, regular exercise increases our focus and attention. You don’t have to lift heavy weights or do anything intense. Even a morning walk or a light exercise can work. The Light: Lazy Yoga or FitOn app can help you guide your exercise. Since these apps are helpful for beginners, you won’t have trouble following them. Just do your exercise regularly.
6. Create A Thought Dump
I often do a thought dump. It’s about randomly writing down all the ideas and thoughts that come to mind. It is helpful for brainstorming on a topic, and you can also do this to reduce your stress.
Take a pen or paper, or open your phone notebook. You can also use Google Keep or Microsoft OneNote to write down everything your mind says to you. The thought can be about yourself, why you’re sad, not working, or what is more important for you now to do.
As you write everything down, your mind starts to clear up, and you find a clear view of the purpose of your existence.
7. Ensure Proper Sleep
Sleep refreshes our minds by giving them enough time to rest. When you sleep, your brain clears up, and so do your thoughts. It’s like a disk cleaner for a computer.
On the contrary, sleep deprivation can increase your stress and the symptoms of ADHD. The thing is, persons with ADHD usually struggle with night’s sleep. So, you have to be more careful with that.
Make a regular sleep-wake schedule and stick to it. Put your phone away 30 minutes before going to bed. If sleep doesn’t come, read a few pages of any book. Just start sleeping at night again in any way possible.
8. Learn A New Skill
Learning new things makes you productive and boosts your confidence. As you learn and grow, you recognize your value, and your energy begins to flourish. Yet, learning new things takes time. I have a solution for that, too.
Suppose you have to watch a longer video or read extensive content in order to learn something. But the time it takes can’t be afforded by you. In this case, you can use TubeOnAI, a multi-featured app, to get a breakdown summary of any content. You can even listen to the audio version of the summary.
Even if you want to brainstorm a topic, you can chat with any document and ask questions using the app.
Learning new languages is also possible, as this app can translate up to 20 languages. You can access this tool from any device and start using it right away.
9. Clarify Your Goal
Clarifying your goal can inspire you to fulfill your everyday work. Research in 2015 found that people who wrote down their goals were 33% more likely to achieve them than those who did not. That is why clarifying what you want to do in life is much more essential.
Ask yourself where you want to see yourself in five years and what work you must accomplish. As you keep asking these questions, you will get a clear picture of your life and set a goal accordingly.
The common saying, ‘A man without a goal is like a ship without a rudder,’ should be taken seriously from now on.
10. Reward Yourself
Reward yourself after you have accomplished a task. It can be a cup of coffee, a slice of cake, or a video game you are fond of. As you do this, your brain understands the function and tries to complete every task for the reward.
But the main thing is that you have to control the reward system. Just maintain the balance between your task and rewards so that you can return to the next task.
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Conclusion
If you have thoroughly read the content, I hope you now know how to be productive with ADHD. Follow the guidance properly, make the best of those advised tools, and constantly remind yourself what you can achieve.
Once you establish a routine and start to finish more tasks than before, you’ll gain confidence. And that confidence will help you find your motivation before starting a new task.
Frequently Asked Questions
Do I Have ADHD, or Am I Just Lazy?
Laziness is a lack of effort. But ADHD is when people put in effort but can’t sustain it for long. So, if you are lazy but finish work and sustain your focus for a long time, then you don’t have ADHD. But if you struggle to stay focused, then I’m afraid you have ADHD.
How Serious Is ADHD?
ADHD can be a serious condition if left untreated, but with appropriate treatment, many individuals can successfully manage their symptoms. Untreated ADHD can lead to academic difficulties, social problems, behavioral issues, etc. It’s important to seek professional help if you or someone you know is struggling with ADHD.
Can ADHD be treated with medication?
Yes, ADHD can be treated with medication. The most common medications include stimulant options, like methylphenidate (Ritalin) and amphetamines (Adderall).
Non-stimulant medications, such as atomoxetine (Strattera), are also available for those who do not respond well to stimulants. But it’s always safe to consult a doctor to treat this condition.
How to be Productive at Work with ADHD?
ADHD can make it challenging to stay focused and productive at work. However, with the right strategies, it’s possible to overcome these challenges.
Breaking tasks into smaller, manageable steps, creating a structured work environment, avoiding distractions, and taking regular breaks can help individuals with ADHD stay on track and be more productive.
It’s also important to communicate with your employer about your ADHD and discuss accommodations that may be helpful.
Do ADHD and Depression Go Together?
ADHD and depression can often go together. Many people with ADHD also experience depressive symptoms. This is because ADHD can lead to challenges like difficulty focusing, staying organized, and managing stress, which can contribute to feelings of sadness, hopelessness, and low self-esteem.
