Ever feel like your brain is running in 20 different directions at once?
You sit down to work, and suddenly you’re answering emails, reorganising your desk, Googling something random, and completely forgetting what you were supposed to do.
That’s working with ADHD—constant distractions, time blindness, and a never-ending battle with procrastination.
And the worst part? It’s exhausting.
But ADHD isn’t a productivity death sentence.
You just need systems that actually work for your brain.
Let’s break it down.
Why Working with ADHD Can Be So Hard
ADHD doesn’t just make it tough to pay attention. It messes with executive function—the brain’s ability to plan, prioritise, and get stuff done.
Here’s what’s happening in your head:
- Time blindness – You think you have 5 minutes, but suddenly it’s an hour later.
- Task paralysis – You know what you need to do, but you just can’t start.
- Hyperfocus traps – You either can’t focus at all, or you get stuck on one task for hours.
- Distraction overload – Background noise, notifications, or a random thought—anything can pull you off track.
Traditional productivity advice? Doesn’t work.
You don’t need more willpower.
You need ADHD-friendly strategies that match how your brain operates .
ADHD Work Strategies That Actually Work
Let’s talk real solutions for working with ADHD—not fluffy advice like “just try harder.”
1. Time Blocking (But Make It ADHD-Proof)
Strict schedules? Never gonna happen.
But no structure? Even worse.
Here’s the fix: Flexible time blocking.
- Use “task buckets” instead of strict schedules. Example: 9 AM–11 AM = Deep Work. 11 AM–12 PM = Admin Tasks.
- Set alarms to start and stop. Otherwise, time disappears.
- Batch similar tasks together. Jumping between unrelated tasks destroys focus.
This keeps structure without feeling trapped.
2. Externalise Everything (Because Memory Isn’t Reliable)
If it’s not physically in front of you, it doesn’t exist.
Make tasks, deadlines, and reminders impossible to ignore:
- Use a massive wall calendar.
- Put sticky notes where you’ll actually see them.
- Set multiple reminders for important deadlines.
ADHD brains don’t remember. They see.
So make time visual and unavoidable.
3. Use the Pomodoro Technique (But Adjust It for ADHD)
The classic Pomodoro method:
- Work for 25 minutes
- Take a 5-minute break
- Repeat
The problem? 25 minutes might be too long… or too short.
So tweak it:
- Try 10-minute sprints if starting feels impossible.
- Go for 45-minute deep focus sessions if you’re on a roll.
- Use a visual timer (like Time Timer) so you can see time moving.
It’s not about following rules. It’s about finding your rhythm.
How to Stay Focused When Working with ADHD
Distractions kill productivity. And ADHD brains are magnetically attracted to them.
Here’s how to keep your focus where it needs to be:
1. Control Your Environment
- Use noise-cancelling headphones or white noise.
- Face away from high-traffic areas. Less movement = fewer distractions.
- Keep your phone out of reach when deep working.
If your workspace is full of distractions, expect to get nothing done when working with your ADHD Brain.
2. Use Body Doubling
Ever notice how it’s easier to focus when someone else is around?
That’s body doubling.
- Work alongside a friend, coworker, or coach. Even virtually.
- Join a coworking space for external accountability.
- Use “focus rooms” on Zoom to stay on task.
Having someone else present forces your brain to stay engaged.
Best Tools for Working with ADHD
Not all productivity apps work for ADHD.
Most are too rigid, too complicated, or too boring.
Here are the ones that actually help:
- Notion or Trello – Visual task management that makes planning easier.
- TickTick – A to-do list app with built-in Pomodoro timers.
- Forest App – Keeps you off your phone by “growing” a virtual tree.
- Time Timer – A visual timer that makes time real.
The best tool? The one you’ll actually use.
Conclusion: ADHD Work Success Is About Systems, Not Willpower
If you’ve been struggling to stay productive while working with ADHD, it’s not your fault.
ADHD brains don’t work like neurotypical ones.
- You don’t need more discipline.
- You don’t need another planner you’ll forget to use.
- You need systems that make time visible, motivation automatic, and starting easier.
Try these strategies:
✅ Make time external. Use timers, alarms, and visual reminders.
✅ Trick your brain into starting. Shrink tasks to 5-minute actions.
✅ Make work fun. Gamify tasks to keep your brain engaged.
✅ Attach new habits to existing ones. Link productivity to daily routines.
✅ Use accountability. Work with someone or set deadlines.
Working with ADHD isn’t about trying harder.
It’s about working with your brain—not against it.
FAQs
1. Why do I struggle so much with working with ADHD?
ADHD affects time perception, planning, focus, and task-switching. Your brain processes work differently, so traditional productivity methods often fail.
2. How do I stop wasting time at work with ADHD?
Use time blocking, external reminders, and structured task lists to keep yourself on track. Also, eliminate distractions (noise, notifications, unnecessary meetings).
3. What are the best jobs for working with ADHD?
Jobs that allow creativity, flexibility, and hands-on work tend to be ADHD-friendly. Entrepreneurship, sales, marketing, design, and tech roles often work well.
4. How do I stop procrastinating when I know what I need to do?
Break tasks into micro-steps, use the 5-minute rule, and gamify boring work to make it easier to start.
5. What’s the best planner for ADHD?
The best planner is the one you’ll actually use. Digital tools like Notion, Trello, or TickTick work well. Paper planners should be visual, simple, and flexible.
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