Productivity is a measure of input value against output value, so basically, it’s a measure of how much you are getting done and how well you are doing it. Sometimes the efficiency part of “productivity” runs away from us, and we throw ourselves into a cycle of constant busy work.
With ADHD and other forms of neurodiversity, we use a lot more energy to stay productive while also trying to function within neurotypical systems. ADHD impacts our ability to manage time, motivation, energy, focus, emotional reactions, and so much more. Sadly, there is a lack of awareness about what ADHD is really like, and accommodations aren't really set up to suit all of us. Our needs are diverse and our accommodations should be too.
For example, for many of us, taking a test in a silent room alone actually sounds awful. Yes, there is less distraction... but sitting still in silence sounds so brutal for me. An alternate accommodation that WOULD have helped me would have been to allow me to take the test at a standing desk facing a wall in the same room. Through a better understanding of our neurodiverse brains, I hope that we can all create our own accommodations and find our productivity zones.
Constant work is not actually productive, but to get rid of the guilt of any misused time and energy, we sometimes fall into cycle of constant task switching and busy work, which is not actually the best way to get back on top of our life management. It feels like we can always be in “catch-up” mode, but without rest and reflection, catch up mode will never end.
With ADHD, the overwhelm/catch-up cycle becomes so much easier to fall into. Maintaining productivity, time, and motivation can be extremely draining on our brains. By understanding your needs and your brain, you can design a day (and life) that enhances your ability to be productive.
Below, I've outlined what I feel are the three most important aspects of creating your ADHD productivity & flow zone.
1) Environment Management:
With ADHD, having the right productivity environment and vibe is KEY. Seating, lighting, and space to spread out are key components to maintaining a steadier workflow. You need to be able to be comfortable if you’re planning to maintain focus. If you are on the messy side of ADHD symptoms (like me) check out the tips below to get your space more organized.
2) Time & Energy Management:
The world around us was not set up for the convenience of our brains, and it requires a lot of excess energy for us to maintain all of the norms and expectations placed on our work and study styles, interpersonal interactions, and so many other aspects of life. It's important to be mindful of our energy consumption so that we can manage ourselves without collapsing into a heap at the end of each day. This sounds like the impossible task for many of us with ADHD, but with mindful awareness around feelings and needs, we can learn to pay attention to and prioritize our energy.
With ADHD, our brain is better at starting with a big picture idea and then working backwards to figure out the specifics. ADHD brains focus more on connections and relationships between things rather than specific informational tidbits. It really helps to start your day off thinking about your big picture priorities and one big goal to aim for, so that you can get yourself in the right direction before you get halfway started on 99 possible projects. It is so important to make sure your brain isn't left in the void with no path to look toward. That is a recipe for impulsive decisions and/or endless scrolling while your brain seeks out stimulation.
It is so important to make sure your brain isn't left in the void with no path to look toward. Without a clear plan, it is really likely that you'll start 99 projects while your brain chases stimulation. Also, when we leave our brain without a plan, it becomes much easier to take on other people's crises. When you know your priorities, it can become a lot easier to say no to other people's requests.
3) Motivation Management:
Motivation is not a magical force that comes to us whenever we need it. Waiting until you feel motivated is planning for failure, especially when you have ADHD and your brain lacks the neurotransmitter production it needs to sustain motivation.
To sustain your motivation, you need have clear goals as well as confidence that you can and will reach those goals. ADHD-ers receive a lot more negative feedback than the average person because of our non-conforming habits. It can be incredibly hard to sustain motivation when evidence seems to indicate a history of shortcomings. If you want to stay motivated, you have to shed away these FALSE narratives about your ability to reach your goals.
Here in this form https://forms.gle/8dfh698Wg7mLwUMn6 are some questions to reflect on and gain a better understanding of your own limiting beliefs. It is so important to start shifting into a mindset of self-forgiveness, compassion, and appreciation. If it is what you have been craving from everyone else, start first with your own opinion of yourself. Motivation from outside validation is not sustainable and can't be relied upon, but when it comes from within, it cannot be taken away as easily.
If you are not very comfortable with reflecting on your own needs and wants, try taking a moment to really reflect and think on what you want your life and productivity to look like. In this form, https://forms.gle/DvinnGHXwGS7Fsyn7 , you can get your thoughts organized around what it means to remember what you like.
I'll leave you with these last thoughts about productivity. I hope that you find balance and flow as you move forward in your productivity journal.
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