How to Get More Done in a Day: A Simple Guide for ADHD Minds

If you're wondering how to get more done in a day while managing ADHD, you're not alone. The constant juggling of tasks, fighting against distractions, and feeling overwhelmed by endless to-do lists is a daily reality for many of us. The good news? You don't need complex systems or overwhelming strategies to be more productive.

The secret to getting more done isn't about doing everything at once—it's about doing the right things, one at a time, with complete focus. This approach works especially well for ADHD brains that thrive on simplicity and clear direction.

The ADHD Productivity Challenge

For people with ADHD, traditional productivity advice often falls flat. We're told to multitask, use complex planning systems, or juggle multiple priorities simultaneously. But here's what actually happens:

• We start five different tasks and finish none of them
• We get overwhelmed by complicated productivity apps with too many features
• We spend more time organizing our tasks than actually doing them
• We feel guilty about our "lack of productivity" when the system is simply wrong for our brains

The truth is, ADHD brains work differently. We need systems that work with our natural thinking patterns, not against them.

Why "Getting More Done" Doesn't Mean Doing More Things

When we think about how to get more done in a day, our first instinct might be to cram more activities into our schedule. But for ADHD minds, this approach backfires spectacularly.

Instead, getting more done means:

• Completing tasks you start
• Focusing deeply on what matters most
• Reducing the mental overhead of task-switching
• Building momentum through small wins

This shift in perspective changes everything. Rather than spreading yourself thin across dozens of tasks, you direct your energy toward fewer, more meaningful activities.

The Power of Single-Tasking

Research consistently shows that multitasking is a myth—our brains actually task-switch rapidly, losing efficiency and focus with each transition. For ADHD brains, these efficiency losses are even more pronounced.

Single-tasking, or focusing on one task at a time, offers several benefits:

Reduced Cognitive Load: When you're not constantly deciding what to work on next, your brain has more energy for the actual work.

Better Focus: ADHD brains can achieve incredible focus (hyperfocus) when distractions are minimized and direction is clear.

Increased Completion Rate: Starting one task and seeing it through to completion feels much better than having ten half-finished projects.

Lower Anxiety: Knowing exactly what you need to do next eliminates the stress of constant decision-making.

Essential Strategies to Get More Done in a Day

Start with Ruthless Prioritization

Before you can focus on one task at a time, you need to identify which tasks deserve your attention. This is where many ADHD minds get stuck—everything feels urgent and important.

Try this approach:

1. Brain dump all your tasks without worrying about order
2. Ask yourself: "If I could only complete three things today, which would they be?"
3. Rank those three tasks in order of importance
4. Start with task #1 and don't move to task #2 until it's complete

This prioritization process becomes second nature with practice, and it's the foundation of productive days.

Create a Locked Priority List

Once you've identified your priorities, resist the urge to constantly rearrange them. Task-switching and re-prioritizing throughout the day wastes valuable mental energy.

Instead, lock in your priorities and trust your initial judgment. This removes the temptation to avoid difficult tasks by reorganizing your list (a common ADHD procrastination tactic).

Focus on One Task Until Completion

This is where the magic happens. Take your highest-priority task and work on it until it's done. Don't check email, don't reorganize your desk, don't start a "quick" second task. Just one task, start to finish.

This approach might feel uncomfortable at first, especially if you're used to bouncing between activities. But the sense of accomplishment from completing something important is incredibly motivating for ADHD brains.

How Fokuslist Supports ADHD-Friendly Productivity

Fokuslist was designed specifically with ADHD minds in mind, built around the principle that focus and simplicity beat complexity every time. Instead of overwhelming you with features, it does one thing exceptionally well: helps you focus on one task at a time.

Here's how Fokuslist supports your quest to get more done in a day:

Forced Prioritization: The app limits you to 3 tasks per set (or up to 20 with the Plus plan), preventing the endless list-making that often substitutes for actual productivity.

One Task at a Time: Fokuslist locks your prioritized list, showing you only the current task you should be working on. This eliminates decision fatigue and task-switching.

ADHD-Friendly Design: The interface is intentionally simple and distraction-free. No complex features, no overwhelming options—just clear direction on what to do next.

Unlimited Fresh Starts: You can create unlimited task sets per day, perfect for the ADHD brain that sometimes needs to reset and refocus multiple times.

When you open your dashboard, you see exactly what you need to work on. No confusion, no overwhelming options—just clear, focused direction.

Breaking Down Overwhelming Tasks

One reason we don't get more done in a day is that our tasks feel too big and overwhelming. ADHD brains often struggle with task initiation when the work seems too complex or time-consuming.

The solution is task breakdown:

Large Task: "Plan the family vacation" Broken Down:

• Research three potential destinations (20 minutes)
• Check hotel availability for preferred dates (15 minutes)
• Compare flight prices (15 minutes)

Each smaller task feels manageable and gives you a quick win. These completion dopamine hits are especially important for ADHD brains, creating positive momentum for the next task.

The Energy Management Factor

Learning how to get more done in a day isn't just about time management—it's about energy management. ADHD brains have fluctuating energy levels throughout the day, and working with these natural rhythms dramatically improves productivity.

Identify Your Peak Hours: When do you feel most alert and focused? This is when you should tackle your most important or challenging tasks.

Respect Your Energy Dips: During low-energy periods, focus on easier tasks like email responses or simple administrative work.

Take Real Breaks: ADHD brains need genuine rest, not just task-switching. Step away from work completely during breaks.

Honor Your Limits: Some days you'll have energy for three major tasks, other days just one. Both are perfectly valid.

Building Sustainable Daily Routines

Consistency is crucial for ADHD minds, but rigid systems often backfire. Instead, build flexible routines that provide structure while accommodating your brain's natural variability.

Morning Priority Setting: Start each day by identifying your 2-3 most important tasks. This creates immediate direction and purpose.

End-of-Day Review: Briefly review what you accomplished and identify tomorrow's priorities. This mental closure helps transition out of work mode.

Weekly Planning: Once per week, look at your bigger goals and upcoming deadlines. This prevents important tasks from sneaking up on you.

The key is keeping these routines simple and adaptable to your changing needs and energy levels.

Dealing with Perfectionism and Overwhelm

Many ADHD minds struggle with perfectionism, which paradoxically makes us less productive. We avoid starting tasks because we're worried about not doing them perfectly, or we spend excessive time on details that don't matter.

Combat perfectionism with these strategies:

Good Enough Standard: For most tasks, "good enough" really is good enough. Perfect is often the enemy of done.

Time Boxing: Give yourself a specific amount of time for a task, then move on regardless of whether it feels "perfect."

Done is Better Than Perfect: A completed task that's 80% perfect is infinitely better than a perfect task that never gets finished.

Remember: you can always improve something later, but you can't improve something that doesn't exist.

Leveraging Your ADHD Superpowers

While ADHD presents challenges, it also comes with unique strengths that can help you get more done in a day:

Hyperfocus: When something captures your interest, you can achieve incredibly deep focus. Use this superpower on your most important tasks.

Creative Problem-Solving: ADHD brains excel at finding unconventional solutions. Don't be afraid to approach tasks differently than others might.

High Energy: During peak periods, you can accomplish tremendous amounts of work. Recognize and capitalize on these high-energy windows.

Adaptability: ADHD minds are naturally flexible. When plans change, you can pivot more easily than others.

The trick is building systems that leverage these strengths while minimizing the impact of ADHD challenges.

Making Progress When You're Stuck

Some days, despite your best intentions, you feel completely stuck. The tasks on your list feel impossible, your energy is low, or you just can't seem to start anything.

For these difficult days:

Lower the Bar: Instead of "write the entire report," aim for "write one paragraph" or even "open the document."

Change Your Environment: Sometimes a simple location change can restart your brain. Try working from a different room, a coffee shop, or outside.

Use the Two-Minute Rule: If a task takes less than two minutes, do it immediately. This creates momentum and a sense of accomplishment.

Ask for Help: Don't struggle alone. Sometimes explaining a task to someone else helps clarify the next steps.

Remember: stuck days are temporary. Tomorrow you can try again.

Conclusion: Your Path to Getting More Done

Learning how to get more done in a day with ADHD isn't about forcing yourself into neurotypical productivity systems. It's about understanding how your brain works best and building simple, sustainable habits around those strengths.

The core principles are straightforward:

• Focus on one task at a time
• Prioritize ruthlessly
• Work with your energy levels, not against them
• Keep systems simple and flexible
• Celebrate progress over perfection

Tools like Fokuslist can support this approach by providing the structure and focus your ADHD brain needs without overwhelming complexity. With the Plus plan, you can manage up to 20 tasks per set while maintaining that crucial one-task-at-a-time focus.

Remember: productivity isn't about being busy—it's about making meaningful progress on what matters most. Start small, be patient with yourself, and celebrate every completion, no matter how minor it might seem.

Your ADHD brain is capable of incredible things when given the right environment and approach. Focus on one task at a time, and watch your daily productivity transform.