How to Get More Done When You Have ADHD (Without Burning Out)

Feeling Overwhelmed & Unproductive? You’re Not Alone.

Living with ADHD often feels like your brain is juggling a thousand tabs at once, making it hard to stay focused and productive. The cycle of unfinished tasks, distractions, and frustration can quickly lead to burnout. But what if I told you there’s a way to get more done—without exhausting yourself in the process?

If you struggle with time management, motivation, or sticking to routines, this guide is for you. Let’s dive into practical, ADHD-friendly strategies that will help you work with your brain—not against it.

1. Prioritize Like a Pro (Without Getting Stuck in Overwhelm)

One of the biggest struggles for ADHD brains is deciding where to start. The solution? Use the "One Thing" method:

Each day, ask yourself: What is the ONE thing I can do today that will make everything else easier?

Write it down and make it your top priority.

If you have time, add two or three "bonus tasks"—but only after the main one is complete.

📝 Pro Tip: Learn how to break tasks down effectively in my book, Rewired: The ADHD Woman’s Guide to Growth, Focus & Lasting Success.

2. Use Timers to Stay on Track

ADHD brains thrive on urgency. Instead of trying to work in long, unstructured blocks of time, break your tasks into short, focused sprints using:

The Pomodoro Technique (25-minute work, 5-minute break)

The “Body Double” Method (Work alongside a friend or virtual co-worker for accountability)

Task-Based Timers (Set a timer for each task—like 15 minutes to clean, 30 minutes to write, etc.)

⏳ Why It Works: Timers create urgency, prevent hyperfocus burnout, and help you track time without losing hours to distractions.

3. Declutter Your Brain with a "Second Brain"

Your ADHD brain is brilliant—but it’s not great at holding onto information. That’s where a second brain system comes in:

Digital Note Apps: Use Notion, Evernote, or Google Keep to store ideas.

Sticky Notes or Whiteboards: Keep reminders where you can see them.

Voice Memos: Record quick thoughts when you’re on the go.

📌 Key Takeaway: Your brain is for thinking, not storing information. Learn how to build an ADHD-friendly productivity system in Rewired: The ADHD Woman’s Guide to Growth, Focus & Lasting Success.

4. Harness Dopamine to Your Advantage

ADHD brains crave dopamine, the neurotransmitter linked to motivation and pleasure. Instead of fighting it, use it to boost productivity:

Make Work Fun: Listen to music, use colorful pens, or gamify tasks.

Reward Progress: Treat yourself after completing a big task.

Create Mini-Challenges: Race against the clock or set up personal bests.

🎯 Example: Instead of dreading emails, challenge yourself: Can I clear my inbox in 10 minutes? and reward yourself with a snack or break.

5. Simplify & Automate Repetitive Tasks

ADHD brains struggle with boring, repetitive tasks. To avoid burnout, make them effortless:

Use Templates: Create email or content templates to cut down decision fatigue.

Automate Where Possible: Set up bill payments, meal plans, or use task apps like Trello.

Outsource What Drains You: If you hate cleaning, hire help or do a cleaning swap with a friend.

⚡ Pro Tip: Batch similar tasks together (like responding to messages at one set time) to reduce mental switching.

6. Plan for "ADHD Tax" (a.k.a. Your Energy Budget)

Some days, your brain just won’t brain. Instead of fighting it, plan for it:

Identify Low-Energy Days: Keep an “easy task” list for when focus is low.

Schedule Breaks First: Prevent burnout by planning recharge time in advance.

Use the 80/20 Rule: Focus on the 20% of tasks that bring 80% of the results.

📅 Hack: Plan 3-4 essential tasks for the day, not 10. This keeps momentum high without setting yourself up for failure.

7. Learn How to Work WITH Your ADHD Brain

Traditional productivity methods don’t always work for ADHD minds. That’s why I wrote Rewired: The ADHD Woman’s Guide to Growth, Focus & Lasting Success—to help women like you master focus, escape overwhelm, and finally take control of your life.

📖 Get your copy today: Rewired: The ADHD Woman’s Guide to Growth, Focus & Lasting Success.

You’ve Got This! (And You Don’t Have to Do It Alone)

ADHD productivity isn’t about forcing yourself to fit into a neurotypical mold. It’s about finding systems that work for YOU. Start small, test different strategies, and don’t be afraid to tweak what doesn’t work.

✨ Which of these ADHD-friendly productivity tips will you try first? Let me know in the comments!