How Can I Stop Feeling Overwhelmed by ADHD Tasks Fast?
Maximize Productivity with ADHD: A Simple Strategy That Works!
Do you ever feel like ADHD has you running on autopilot, struggling to get things done, and constantly battling with motivation?
You're not alone! As an ADHD coach who also has ADHD, I’ve helped over a thousand clients transform their productivity—and today, I’m sharing the strategies that can help you too.
Let’s dive in and uncover how to take control of your tasks, reserve your mental energy, and boost your efficiency.
Understanding the Autopilot Trap
Did you know that 90% of your day is spent on autopilot?
That’s right—most of what you do is habitual, whether it’s productive or not.
The results you’re getting now are a reflection of the habits you've trained yourself into, often without even realizing it.
So when you try to do something outside of these habits, you’re left relying on motivation—a limited and unpredictable resource fueled by mental energy.
If you wake up with low mental energy, chances are the entire day feels like a wash.
The key to overcoming this? Identify the tasks you do daily and turn them into routines that don’t rely on motivation. Let’s break down how to do that.
Turning Recurring Tasks into Routines
Recurring tasks are those you perform regularly—like washing dishes, brushing your teeth, or answering emails. These are perfect candidates for routines that save your mental energy.
Here’s an example: Let’s say doing the dishes feels like a monumental task.
First, set a specific time for it—but keep it flexible. For instance, commit to doing the dishes right after dinner instead of at a strict, exact time.
This way, if your evening gets derailed, your plan isn’t ruined.
Next, make the task more enjoyable by pairing it with something you love, like listening to your favorite podcast or playlist (only during that task!).
This small tweak keeps your dopamine levels in your control, not the other way around.
Strategizing for Spontaneous Tasks
What about those unexpected tasks that pop up and throw your day off track?
These spontaneous tasks are unavoidable, but they don’t have to derail you. The secret lies in creating what I call “principles.”
Principles are simple, action-based statements that prepare you for unpredictable events.
For instance, if you find it mentally draining to reply to emails or make appointments, create a principle like this:
“I’m the type of person who tackles communication tasks at 2 PM daily so I can stay on top of my to-do list.”
By planning how you’ll address specific types of tasks, you can respond more effectively when they arise.
Crafting "Win-Win" Solutions for Life’s Challenges
Life is full of curveballs, and sometimes they require a little creative problem-solving.
A great example comes from one of my clients. He was building routines when his mom came to visit, bringing a whirlwind of errands and social commitments.
This disrupted his momentum and drained his energy.
Our solution?
Create “win-win” adjustments.
We broke his routines into smaller, more flexible chunks that could be moved around the day.
This allowed him to maintain his habits without overwhelming himself.
The key takeaway?
Set realistic expectations to conserve your energy.
Start with small, achievable goals and scale up gradually rather than aiming too high and burning out.
Action Plan to Boost Productivity Today
If you’re ready to take charge of your productivity, here’s a quick action plan to get started:
Identify recurring tasks: Write down daily actions you perform repeatedly.
Turn them into routines: Set a flexible time for each task and pair it with a rewarding activity.
Address spontaneous tasks: Create principles to guide your actions when unexpected events occur.
Plan for challenges: List potential obstacles and brainstorm “win-win” solutions that serve both the task and your well-being.
Set reminders: Use calendars or alarms to make routines and principles stick.
Conclusion: Take Control of Your Day
Managing productivity with ADHD doesn’t have to be a constant uphill battle.
By turning recurring tasks into autopilot routines, preparing for spontaneous challenges, and creating realistic, flexible solutions, you can conserve your mental energy and boost your efficiency.
Remember, it’s all about starting small and building habits that work for you, not against you.
What’s one recurring task you’ll turn into a routine today?
Share your thoughts in the comments below! And if you’re ready to supercharge your productivity, book a free strategy session with me today.
Let’s tackle your biggest challenges and unlock your full potential!
Hop on a free coaching call here: https://api.leadconnectorhq.com/widget/bookings/virtual-coffee-call-website
