ADHD Advice Is a Dumpster Fire—Here’s What Actually Works

Posted on February 20, 2025 by Coach Jen Bee, CALC, One of Thousands of ADD ADHD Coaches on Noomii.

If you have ADHD, you’ve probably been bombarded with advice that sounds something like this:

“Just use a planner.”
“You need better discipline.”
“Set reminders.”
“Wake up earlier.”

As if strict systems and sheer willpower are all that stand between you and peak productivity. But here’s the truth—most of this advice wasn’t made for you. It was designed for neurotypical brains that thrive on routine, predictability, and delayed gratification. ADHD brains? Not so much.

The Problem With Traditional Advice
Most conventional advice assumes:

You have a predictable attention span. (You don’t.)
You can easily prioritize tasks. (Your brain treats everything as equally important or equally overwhelming.)
You can rely on self-discipline alone. (ADHD isn’t a discipline issue—it’s a dopamine issue.)
For ADHD minds, productivity isn’t about forcing yourself into a mold that doesn’t fit—it’s about working with your brain instead of fighting it.

What Actually Works: Rethinking Productivity for ADHD Brains
1. Forget Rigid Routines—Build Dynamic Systems Instead
Traditional productivity advice loves structure, but for ADHD, rigid structure = instant failure. Instead of strict schedules, think flexible frameworks that allow for movement.

Instead of: Forcing yourself into a 5 a.m. morning routine
→ Try: A set of “starting rituals” that help ease you into work whenever your brain is ready

Instead of: Blocking your entire day into precise time slots
→ Try: A priority-based system (e.g., “These three things must happen today, and the rest is a bonus”)

Productivity is not about time management—it’s about energy management.

2. Stop Forcing Focus—Use Dopamine to Your Advantage
ADHD brains chase dopamine. If something feels interesting, urgent, or challenging, you’re locked in. If not? Your brain rejects it outright.

Instead of: Forcing focus on boring tasks
→ Try: Pairing them with something stimulating (body doubling, music, or turning it into a game)

Instead of: Fighting procrastination
→ Try: Procrastinate with purpose—intentionally work on something engaging first to build momentum for harder tasks

Harness your natural motivation instead of forcing artificial discipline.

3. Accountability, But Make It Work For You
ADHD folks are not lazy. But internal motivation alone isn’t enough—we need external structure.

Instead of: “Accountability partners” who just remind you what you’re failing to do
→ Try: “Collaboration accountability”—work alongside someone else (even virtually) to create real-time pressure and focus

Instead of: Relying on willpower alone
→ Try: Setting up external consequences (like pre-scheduling appointments or putting money on the line)

4. Make It Easy or Make It Interesting—Ideally, Both
If something feels overwhelming, your ADHD brain will avoid it. So make it simpler—or make it exciting.

Instead of: Big, intimidating tasks that you keep putting off
→ Try: Breaking them into micro-steps that take five minutes or less

Instead of: Expecting yourself to magically “just start”
→ Try: The 10-minute rule—commit to doing just 10 minutes, no pressure to continue (but you probably will)

Bottom Line: ADHD Productivity Isn’t About “Fixing” Yourself
The real problem isn’t your ADHD—it’s trying to operate in systems that don’t work for how your brain is wired. The moment you stop blaming yourself for struggling with traditional productivity hacks is the moment you start finding what actually works for you.

So screw the generic advice. Work the way your brain works. That’s how you win.