ADHD Productivity: 3 Focus Hacks That Actually Work

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Shivam Chauhan
Published on: 5/16/2025
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ADHD Productivity: 3 Focus Hacks That Actually Work
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Pomodoro, But Make It ADHD-Friendly

Okay, so you've probably heard of the Pomodoro Technique, right? 25 minutes of focused work, 5 minutes break, repeat. Sounds simple enough... until you have ADHD. Then it's like, 2 minutes of focus, 23 minutes of thinking about what you're going to have for dinner, and then suddenly it's been an hour. Sound familiar?

The standard Pomodoro just doesn't cut it for a lot of us. The rigid structure can feel… well, rigid. And that's the opposite of what we need. We need flexibility. So, how do we tweak it to actually work?

  • Personalize the Intervals: Forget the 25/5 rule. Experiment! Maybe 40 minutes of work and 10 minutes break works better. Or even 15 minutes on, 2 minutes off. Find what keeps you engaged without burning you out. What time intervals have worked for you in the past?
  • Hyperfocus Advantage: Ever get so into something that hours fly by? Don't interrupt it! If you're in the zone, ride that wave. Just set a timer to remind yourself to eat or drink something. As ADHD coach, Roxanne Fouché, often says, "Work *with* your brain, not against it."
  • Break Customization: The break is just as important as the work period. Don't just scroll mindlessly through social media (unless that's what you *really* need). Get up, move around, listen to a song, do some jumping jacks. Something that actually recharges you.
  • Task Batching: Group similar tasks together. This minimizes task-switching, a notorious ADHD time-waster. For example, answer all emails at once, then move on to phone calls.

The key is to experiment and find what works for your brain. Don't be afraid to break the rules. After all, we're already pretty good at that, right?

Body Doubling: Your Secret Weapon?

Body doubling. It sounds a little weird, I know. But trust me, it's a game-changer. The concept is simple: you work on a task alongside another person, even if they're working on something completely different. It's like having an accountability buddy, but without the pressure of direct accountability. Think of it as harnessing the power of parallel presence.

Why does it work? Well, for many people with ADHD, the mere presence of another person can provide the motivation and focus we often lack. It's like having a silent cheerleader, keeping us on track without saying a word. It's strangely effective.

  • Find Your Body Double: This could be a friend, family member, coworker, or even a virtual body double (more on that later). The key is to find someone whose presence is calming and supportive, not distracting.
  • Set Clear Intentions: Before you start, briefly state what you're planning to work on. This helps solidify your commitment and provides a sense of accountability.
  • Virtual Body Doubling: Can't find someone to work with in person? No problem! There are tons of virtual body doubling communities online. Check out Focusmate or ADHD-specific forums.
  • Embrace the Silence: You don't need to talk to your body double constantly. In fact, silence is often preferable. Just knowing they're there can be enough to keep you focused.

I know, it sounds a little… out there. But seriously, give it a try. You might be surprised at how much it helps. As ADHD coach, Brendan Mahan, often emphasizes, “Sometimes, all you need is another human nearby to get stuff done.”

App Blockers: Taming the Digital Beast

Let's be honest, our phones are basically black holes of distraction. One minute you're researching a work project, the next you're watching cat videos on TikTok. We've all been there. And for those of us with ADHD, the pull of these digital distractions is even stronger. So, what's the solution? App blockers.

These tools allow you to block access to distracting websites and apps, either temporarily or permanently. It's like putting up a digital fence around your attention, preventing it from wandering off into the internet wilderness. Think of it as digital willpower, but automated.

  • Choose the Right App Blocker: There are tons of options available, so do your research. Some popular choices include Freedom, Cold Turkey, and Forest. Look for features that suit your needs, such as website blocking, app blocking, scheduling, and customizable blocklists.
  • Create a Blocklist: Be honest with yourself about which websites and apps are the biggest time-wasters. Social media, news sites, games… add them all to the list.
  • Schedule Blocking Sessions: Set specific times for blocking, such as during work hours or study sessions. This helps create a routine and reinforces the idea that certain times are for focused work.
  • Embrace the Discomfort: Let's be real, it's going to be uncomfortable at first. You're going to feel the urge to check those blocked sites and apps. But resist! The discomfort will pass, and you'll be more productive in the long run.
  • Whitelist Strategically: Don't block everything! Allow access to essential tools and resources you need for work or study. A well-curated whitelist is as important as a robust blocklist.

App blockers aren't a magic bullet, but they can be a powerful tool for managing distractions and improving focus. It's about creating an environment that supports your goals, rather than sabotaging them. Have you ever tried using an app blocker? What was your experience?

Conclusion: Finding What Works For *You*

So, there you have it: three focus hacks that can actually work for people with ADHD. But remember, what works for one person might not work for another. The key is to experiment, be patient, and find what resonates with your unique brain.

Don't be afraid to try different techniques, tweak them to fit your needs, and discard the ones that don't work. It's a process of trial and error, and that's okay. The most important thing is to be kind to yourself and celebrate your progress, no matter how small. After all, every little bit counts.

And remember, you're not alone. There's a whole community of people with ADHD who are struggling with the same challenges. Reach out, connect, and share your experiences. We're all in this together. What are some other strategies you've found helpful?


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