How to Get More Done with ADHD: A Simple, Focus-First Approach

If you have ADHD, you've probably wondered countless times: "How can I get more done without feeling completely overwhelmed?" You're not alone in this struggle. The traditional productivity advice of "just make a list and check things off" rarely works for ADHD minds that crave stimulation, jump between ideas, and can feel paralyzed by too many options.

The good news? There's a better way to approach productivity that works with your ADHD brain, not against it. The secret lies in radical simplicity, clear priorities, and focusing on just one thing at a time.

Understanding Why ADHD Makes Getting Things Done Challenging

Before diving into how to get more done, it's important to understand why productivity feels so different with an ADHD brain. People with ADHD often experience:

Decision paralysis when faced with multiple tasks
Difficulty prioritizing what's actually important
Hyperfocus on the wrong things while important tasks get ignored
Overwhelm from complex systems and lengthy to-do lists
Executive dysfunction that makes starting tasks feel impossible

Traditional productivity methods often make these challenges worse by adding complexity, multiple categories, and endless options. Instead, the ADHD brain thrives with structure, simplicity, and clear direction.

The Power of Single-Task Focus

One of the most effective ways to get more done with ADHD is embracing single-task focus. While neurotypical individuals might juggle multiple tasks effectively, ADHD brains perform best when given one clear direction at a time.

Research shows that task-switching actually reduces productivity for everyone, but this effect is amplified for people with ADHD. Every time you switch tasks, your brain needs time to refocus and remember where you left off. This "switching cost" can be exhausting and significantly reduce your overall output.

The Science Behind Single-Tasking

When you focus on one task at a time, your ADHD brain can:

Enter a state of hyperfocus more easily
Reduce decision fatigue about what to do next
Build momentum through completion
Experience less overwhelm and anxiety
Actually finish tasks instead of leaving them partially done

This is exactly why Fokuslist was designed around the principle of focusing on ONE task at a time. Instead of presenting you with an overwhelming list of options, Fokuslist locks your task list and shows you only your current priority, eliminating decision paralysis and keeping you on track.

Practical Strategies to Get More Done

1. Start Each Day with Priority Setting

The foundation of getting more done isn't about speed—it's about doing the right things. Spend 5-10 minutes each morning (or the night before) identifying your most important tasks for the day.

Ask yourself:

What absolutely must get done today?
Which task, if completed, would make me feel most accomplished?
What has the biggest impact on my goals?

Limit yourself to 3-5 truly important tasks. Remember, it's better to complete 3 important things than to start 10 things and finish none.

2. Use the "Next Action" Principle

ADHD brains often get stuck because tasks feel too big or vague. Break every task down to its next concrete, physical action. Instead of "work on presentation," write "open PowerPoint and create title slide." This makes starting feel much more manageable.

3. Embrace Time Blocking

While you focus on one task at a time, it helps to have a rough sense of when you'll do it. Assign approximate time blocks to your priority tasks, but keep them flexible. The goal isn't rigid scheduling—it's giving your brain a framework to follow.

4. Remove Friction and Distractions

The easier you make it to start important tasks, the more you'll get done. This means:

Preparing your workspace the night before
Closing unnecessary browser tabs and apps
Putting your phone in another room
Having all necessary materials within reach

Your environment should support your success, not fight against it.

5. Celebrate Small Wins

ADHD brains need frequent positive reinforcement to maintain motivation. Celebrate every completed task, no matter how small. This builds momentum and makes you more likely to tackle the next item on your list.

The Ivy Lee Method: A Time-Tested Approach

One of the most effective productivity methods for ADHD minds is surprisingly simple and over 100 years old. The Ivy Lee Method involves:

At the end of each day, write down the six most important tasks for tomorrow
Prioritize them in order of importance
The next day, start with task #1 and don't move to task #2 until #1 is complete
Continue down the list
At the end of the day, move unfinished tasks to the next day's list

This method works brilliantly for ADHD because it eliminates choice overwhelm and provides clear direction. You always know exactly what to work on next.

Fokuslist is inspired by this exact method, but simplified even further. Instead of managing six tasks, you can start with just three tasks per day on the free plan, making it even less overwhelming while building the habit of priority-focused work.

Building Systems That Stick

Keep It Simple

The best productivity system is the one you'll actually use. Avoid the temptation to create complex categorization systems, color-coding schemes, or elaborate workflows. Simple systems are more likely to become habits.

Make It Visible

Your task list should be easily accessible and visible. Whether it's a simple app on your phone or a notepad on your desk, reduce the friction between thinking about your tasks and seeing them.

Plan for Bad Days

Everyone has days when motivation is low and focus is scattered. Build flexibility into your system. It's okay to have days where you only complete one task—that's still progress.

How Fokuslist Supports ADHD Productivity

Fokuslist was designed specifically with ADHD challenges in mind. Here's how it helps you get more done:

Eliminates Decision Paralysis: By showing you only one task at a time, Fokuslist removes the overwhelm of choosing what to work on next.

Enforces Prioritization: You must rank your tasks in order of importance, ensuring you work on what matters most first.

Reduces Cognitive Load: The intentionally simple interface means less mental energy spent on navigating the tool and more energy for actual work.

Supports Flexible Planning: Create multiple sets throughout the day as priorities shift, but always maintain focus on one task at a time.

Grows With You: Start with 3 tasks per set and upgrade to 20 tasks per set when you're ready for more complex planning while maintaining the same focused approach.

Common Obstacles and How to Overcome Them

"But I Have Too Many Important Things!"

This feeling is common with ADHD, but remember: you can only do one thing at a time anyway. Having 20 "urgent" tasks doesn't make you capable of doing 20 things simultaneously. Choose the top few and trust that focusing on them will create more progress than scattered attention across many.

"I Keep Getting Distracted by Other Ideas"

Keep a "capture" list for new ideas and tasks that pop up during focused work. Quickly jot them down to review later, then return to your current task. This honors your creative ADHD brain while maintaining focus.

"I Hyperfocus on the Wrong Things"

This is why prioritization is so crucial. When you've predetermined your priorities during a clear-headed moment, it's easier to redirect hyperfocus toward important tasks rather than interesting-but-not-urgent ones.

Building Long-Term Productivity Habits

Getting more done isn't just about having good days—it's about building sustainable systems that work over time. Start small, be consistent, and gradually build complexity as simple systems become natural habits.

Remember that productivity with ADHD looks different from neurotypical productivity. You might have days of incredible output followed by days of maintenance-mode work. Both are valuable and necessary.

Focus on progress, not perfection. A simple system used consistently will always outperform a complex system used sporadically.

Conclusion: Less Can Be More

The secret to how to get more done with ADHD isn't about doing more things—it's about doing the right things with focused attention. By embracing simplicity, prioritizing ruthlessly, and focusing on one task at a time, you can accomplish more while feeling less overwhelmed.

Remember, your ADHD brain is capable of incredible focus and creativity when given the right structure and support. Instead of fighting against your natural tendencies, work with them through systems that honor both your need for stimulation and your need for completion.

Start simple, stay consistent, and watch as your productivity grows through focused, intentional action rather than scattered effort. You have everything you need to get more done—sometimes the most powerful approach is also the simplest one.