How to Get More Done in a Day: An ADHD-Friendly Guide to Real Productivity

If you're constantly asking yourself "how to get more done in a day," you're not alone. For people with ADHD, this question feels particularly urgent. Your brain might feel like it's running at a thousand miles per hour while simultaneously standing completely still. You start ten different tasks, finish none of them, and end the day feeling frustrated despite being genuinely busy.

The traditional productivity advice – complex systems, elaborate workflows, and multitasking marathons – often backfires spectacularly for ADHD brains. Instead, the secret to getting more done lies in radical simplicity: focusing on one task at a time and removing the decision paralysis that comes with endless options.

In this guide, we'll explore practical, ADHD-friendly strategies that actually work, including how a simple, focused approach to task management can transform your daily productivity.

Why Traditional Productivity Methods Fail ADHD Brains

Before diving into solutions, it's important to understand why conventional productivity advice often falls flat for people with ADHD. The typical recommendations – detailed planning, complex organizational systems, and juggling multiple priorities – can actually make things worse.

ADHD brains struggle with executive function, which includes working memory, flexible thinking, and self-control. When faced with a long, overwhelming to-do list, your brain might:

Jump between tasks without finishing any
Spend more time organizing the list than actually doing the work
Feel paralyzed by too many choices
Get distracted by new, more interesting tasks that pop up

The solution isn't to fight against how your brain works – it's to work with it. This means embracing simplicity, reducing choices, and focusing on one thing at a time.

The Power of Single-Task Focus

One of the most effective ways to get more done in a day is counterintuitive: do less, but do it completely. Instead of trying to juggle multiple tasks, commit fully to one task until it's finished, then move to the next.

This approach works because it:

Eliminates decision fatigue about what to work on next
Reduces the mental load of keeping multiple tasks in your working memory
Allows you to build momentum and enter flow states
Provides clear, immediate feedback when something is complete

Research consistently shows that multitasking is actually "task-switching" – rapidly moving attention between different activities. Each switch comes with a cognitive cost, making you slower and more error-prone. For ADHD brains, these switching costs are even higher.

Practical Strategies to Get More Done in a Day

Start with Brain-Friendly Task Selection

Not all tasks are created equal, especially when you have ADHD. To get more done in a day, start by choosing tasks that align with your current mental state and energy level.

Morning Energy Matching: If you're a morning person, tackle your most challenging or important tasks first. If you're not, start with something small and achievable to build momentum.

The Two-Minute Rule: If something takes less than two minutes, do it immediately. This prevents small tasks from cluttering your mental space and growing into bigger problems.

Energy-Task Pairing: Match tasks to your energy levels. High-focus work when you're sharp, administrative tasks when you're tired, and creative work when you feel inspired.

Implement the "One Priority" System

Instead of managing a dozen competing priorities, identify one main priority for your day. This doesn't mean you'll only do one thing, but it means you know what matters most if everything else falls apart.

Ask yourself: "If I could only accomplish one thing today, what would make the biggest difference?" That becomes your anchor task – the thing you protect and prioritize above everything else.

Create Artificial Constraints

ADHD brains often thrive with constraints rather than unlimited options. Create boundaries that make decisions easier:

Limit your daily task list to 3-5 items maximum
Set specific time boundaries for open-ended tasks
Use physical or digital tools that enforce focus on one task at a time
Create "good enough" standards to prevent perfectionism paralysis

Build in Transition Rituals

One reason people with ADHD struggle to get more done in a day is the difficulty of transitions. Moving from one task to another requires mental energy and clear signals.

Create simple rituals for task transitions:

Take three deep breaths
Write down one thing you learned or accomplished
Physically move to a different location
Set a clear intention for the next task

How Fokuslist Supports Single-Task Productivity

This is where a tool like Fokuslist becomes invaluable. Unlike complex productivity apps that overwhelm with features, Fokuslist embraces the power of simplicity and single-task focus.

Fokuslist works by presenting you with one task at a time from your prioritized list. You can't see what comes next until you complete what's in front of you. This eliminates the constant decision-making about what to work on and removes the temptation to jump between tasks.

The app's approach aligns perfectly with how ADHD brains work best:

Reduced overwhelm: You only see one task, removing choice paralysis
Clear priority: Tasks are ordered by importance, so you always know what matters most
Immediate focus: No complex features to distract from the actual work
Built-in progression: Completing one task automatically reveals the next priority

With the free plan, you can organize up to 3 tasks per set with unlimited sets per day – perfect for trying the single-task approach. For those who need to organize larger projects, the Plus plan extends this to 20 tasks per set while maintaining the same focused, one-task-at-a-time approach.

Designing Your Ideal Daily Structure

To get more done in a day consistently, you need a structure that supports sustained focus without rigidity that causes rebellion. Here's how to design an ADHD-friendly daily structure:

The Three-Phase Day

Phase 1: Prime Time (Morning/Peak Energy)

One high-priority or challenging task
90-120 minutes of focused work
Minimal interruptions

Phase 2: Maintenance Mode (Midday)

Administrative tasks
Communication and email
Planning for tomorrow

Phase 3: Wind Down (Evening/Low Energy)

Easy, satisfying tasks
Preparation for the next day
Reflection on accomplishments

Buffer Time and Breaks

ADHD brains need more transition time than neurotypical brains. Build buffers between tasks and don't pack your schedule too tightly. A day with three completed priorities is infinitely better than a day with ten half-finished tasks.

Take breaks before you feel completely depleted. Set reminders to step away from work, move your body, or simply rest your attention.

Overcoming Common ADHD Productivity Obstacles

The "Shiny Object" Problem

New tasks and ideas constantly pop up throughout the day. Instead of immediately acting on them (and derailing your current focus), create a "capture" system. Write down new ideas quickly and return to your current priority.

Perfectionism Paralysis

Many people with ADHD struggle with perfectionism, which paradoxically prevents them from getting more done in a day. Set "good enough" standards and remember that done is better than perfect.

Task Avoidance

When a task feels overwhelming or boring, your ADHD brain might resist starting. Break large tasks into smaller, specific actions. Instead of "work on project," try "open document and read first paragraph" or "send one email about project."

Inconsistent Energy

ADHD energy levels can be unpredictable. Instead of fighting this, plan for it. Have different types of tasks ready for different energy states. Keep easy wins available for low-energy moments.

Measuring Success: Redefining "Getting More Done"

Traditional productivity culture often equates "getting more done" with completing more tasks or working longer hours. For ADHD brains, real productivity means:

Completing what matters most: Finishing important tasks rather than busy work
Maintaining mental health: Sustainable practices that don't lead to burnout
Building momentum: Creating positive cycles that make tomorrow easier
Reducing stress: Less chaos and overwhelm in daily life

Success isn't about becoming a productivity machine – it's about creating a life where your ADHD brain can thrive while still meeting your goals and responsibilities.

Creating Your Personal Productivity System

The key to learning how to get more done in a day is creating a system that works with your unique brain, not against it. Start with these foundational elements:

Choose one focus method: Whether it's the Ivy Lee Method that inspires Fokuslist, time blocking, or another approach, commit to one system
Limit daily commitments: Start with fewer priorities than you think you can handle
Track what works: Notice patterns in your energy, focus, and productivity
Adjust gradually: Make small changes rather than complete overhauls
Celebrate completion: Acknowledge finished tasks, however small

Remember, the best productivity system is the one you actually use consistently. It's better to have a simple system you follow 80% of the time than a complex one you abandon after a week.

Building Long-Term Productivity Habits

Getting more done in a day isn't just about daily tactics – it's about building sustainable habits that compound over time. Focus on consistency over intensity, and remember that small improvements maintained over months create dramatic results.

Start your productivity journey with Fokuslist and experience how focusing on one task at a time can transform your daily output. The app's simple approach removes the complexity that often derails ADHD productivity, leaving you free to focus on what actually matters: getting important things done.

Your ADHD brain has tremendous strengths – creativity, hyperfocus, innovative thinking, and the ability to see connections others miss. The right productivity approach doesn't try to fix these traits; it harnesses them. By embracing single-task focus and removing unnecessary complexity, you can finally answer the question "how to get more done in a day" in a way that actually works for you.