Why Three Traditional Productivity Systems Fail for ADHD Brains
Have you ever tried to use a productivity system that seemed to work for everyone else but found yourself struggling to keep up – until you gave up, feeling more like a failure than ever?
For people with ADHD, many traditional productivity tools just don’t work. Systems like rigid planners, strict to-do lists, or even popular time management techniques like Pomodoro are often designed for neurotypical brains that don’t face the same challenges we do. Let’s explore why these systems tend to fail for ADHD brains, and what we can do instead to find productivity strategies that work for us.
Lack of Dopamine and the impact on Motivation
One of the biggest reasons traditional productivity systems fail for ADHD is our brain’s struggle with dopamine regulation. Dopamine is a neurotransmitter that helps with motivation and reward. In ADHD brains, dopamine levels are often lower, which is one of the reasons it can feel difficult to get started on tasks – especially ones that are boring or don’t offer immediate rewards. Research by Volkow et al. (2009) has shown that ADHD brains have differences in dopamine transport, which affects our motivation and interest in tasks that don’t provide instant gratification. Without enough dopamine, the brain simply doesn’t prioritise routine tasks, which is why systems that rely on consistent motivation tend to fall apart.
Executive Function Challenges
Executive functions are the mental skills we use to plan, prioritise, and follow through on tasks – you can read more about them here. For ADHD brains, these can be significantly impaired*. Traditional productivity systems require things like time management, task prioritization, and impulse control – all areas where ADHD brains struggle because they’re EXECUTIVE FUNCTIONS. Research by Willcutt et al. (2005) showed that problems in executive function are a hallmark of ADHD, and can make even seemingly simple tasks feel impossible.
*Impairment: Some people might get twitchy that I’m using such a ‘negative’ word when we’re all trying to focus on the positives of ADHD. Well I hate to break it to some people but ADHD is characterised by impairments – I’m going to share how expert Jeff Copper explains the definition, which is what I use here:
The Common Productivity Systems That Fail ADHD Brains
How many of these have you tried before – and how often have you felt that somehow you’re at fault?
1. Rigid ‘To Do’ Lists
To-do lists are a staple of productivity, but for ADHD brains, they can quickly become overwhelming. Long lists with multiple items can trigger paralysis by analysis, where everything feels equally urgent and impossible to start. The lack of prioritization and the overwhelming number of tasks can make it easy to get stuck and not know where to begin.
2. The Pomodoro Technique
The Pomodoro Technique, where you work for 25 minutes and then take a 5-minute break, can be helpful for some people, but it often backfires for ADHD brains.
The problem is that once you’re in a focused state, breaking that concentration can be disruptive. ADHD brains already struggle with task switching, and stopping every 25 minutes can make it difficult to dive back into the task at hand. The pressure to ‘GET STARTED’ as well can actually create more resistance – so we spend longer setting up then doing our work.
3. Bullet Journalling
“Bullet Journalling is not one single ‘right’ way – the creator of the system would agree. What has developed on social media is a creativity outlet that CAN be pleasing and satisfying – but it can also STOP us getting things done. Like Ryder Carroll, I keep my functional journal simple, and remove anything that doesn’t help me take action.”
Bullet journaling looks great on social media, but for many ADHD folks, that version is just not practical. The creative freedom that makes bullet journaling so appealing can also be its downfall – it requires consistent organisation and maintenance, which is tough for ADHD brains. When you’re already struggling to keep track of your daily activities, adding a complex system of symbols and logs can feel like one more impossible task.
What Works?
ADHD-Friendly Productivity Strategies
The key to productivity for ADHD isn’t about trying harder to fit into traditional systems – it’s to find strategies that work with your brain, not against it. Here are a few ADHD-friendly productivity tools that are more effective for our unique challenges:
1. Get it out of your head:
One of the most effective productivity strategies for ADHD is to externalise as much information as possible. This means getting tasks out of your head and into a form you can see—like a whiteboard, sticky notes, or a digital planner that sends reminders. This helps bypass the issues with working memory that often plague ADHD brains and makes it easier to see what needs to be done.
2. The Two-Minute Rule
If a task takes less than two minutes, do it right away. The two-minute rule is a great way to bypass the procrastination loop that often happens with ADHD. It works because it creates instant gratification – your brain gets a quick dopamine hit for completing a task, making it easier to stay on track.
3. Time Blocking with Flexibility
Time blocking is a useful technique, but it needs to be flexible for ADHD brains. Instead of rigidly scheduling every hour, create larger blocks of time for types of activities – like “creative work” or “admin tasks” – and allow yourself to switch between them if you lose focus. Flexibility is key; ADHD brains need variety to stay engaged, so don’t be afraid to switch it up if something isn’t working.
4. Body Doubling
Body doubling involves working alongside another person, either virtually or in person. This technique can help create a sense of accountability, which makes it easier to stay focused. Studies have shown that co-working environments can boost productivity for people with ADHD by providing external motivation and reducing distractions .
Traditional productivity systems often fail for ADHD brains because they don’t take into account the unique challenges we face – like difficulties with dopamine regulation and executive function. Honestly, I think there’s still too much belief that we can ‘think’ our way to relying on the parts of our brain that need accommodation.
Instead of forcing yourself to use systems that don’t work, it’s time to experiment with ADHD-friendly strategies that fit your needs. Whether it’s externalising tasks, using the two-minute rule, or practicing time blocking with flexibility, finding what works for you is key to thriving with ADHD.
Do you want the references? Of course you do!
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