Do you ever slip into hyperfocus and forget to eat? Do you struggle to switch between tasks without feeling scrambled? Does masking your ADHD traits at work leave you completely drained? You’re not alone. These are common challenges for neurodivergent professionals — especially in rigid workplaces.
The good news is there are ways to overcome these hurdles without forcing yourself into productivity methods that weren’t built for you. Thanks to the rise of the neurospicy movement on TikTok, more people are sharing real experiences about how ADHD impacts their lives — from navigating romantic relationships to succeeding in professional spaces.
Read on to explore how you can increase productivity by harnessing hyperfocus, improving task-switching and managing ADHD masking fatigue.
1. Use hyperfocus to your advantage
Hyperfocus is one of ADHD’s greatest paradoxes. It can turn you into a productivity powerhouse or leave you stuck in a rabbit hole for hours. While getting deeply absorbed in a task can be great, it often comes at the cost of forgetting everything else — like deadlines, meals and bathroom breaks.
Here’s how to make the most of your hyperfocus:
- Set external reminders: Use alarms, timers or apps that snap you out of hyperfocus before you lose track of time. A simple ‘stand up and stretch’ alert can break the spell.
- Time-block your deep work sessions: Schedule focus-heavy tasks for your peak energy hours and set a hard stop so you don’t overextend. Techniques — like the Pomodoro method — that alternate between focused work sessions and short breaks can help regulate your day.
- Pair hyperfocus with accountability: Share your productivity goals for the day with a co-worker or friend. Then, check back in to talk about what you’ve accomplished. Accountability can make you more motivated to hit those work milestones.
- Use ‘bookend’ tasks: Start and end deep work sessions with a small transition activity — like making tea or jotting down key takeaways — to help shift your brain out of tunnel vision.
Hyperfocus can be a superpower when managed well. It’s all about creating systems that keep you in control.
2. Master the art of task-switching
Switching tasks can feel like hitting a mental speed bump. Sometimes, you might even experience task paralysis, which is the feeling of being completely stuck and unable to move on to the next thing.
Since most jobs require juggling multiple responsibilities, learning to switch between tasks smoothly can save you from frustration and lost productivity.
Try these strategies to make transitions easier:
- Use transition rituals: Give your brain a cue that one task is ending and another is starting. You can do this by simply changing your workspace, playing a short song or taking a quick walk.
- Try the two-minute rule: If switching tasks feels overwhelming, do a tiny, low-effort action related to the next task — like opening a document or writing the first sentence — to break the resistance.
- Use visual cues: Sticky notes, colour-coded lists or a simple whiteboard can act as mental bookmarks, helping you quickly recall what you need to do next.
- Make peace with imperfection: Stopping a task or starting a new one may still feel challenging. Accepting that switching tasks won’t always feel smooth can reduce frustration and make transitions easier over time.
If shifting focus feels like a battle, you’re not doing it wrong. You just need the right tools to guide your brain from one task to the next.
3. Stop masking before burnout
As an ADHDer, you’ve probably spent a lot of time masking, which means adjusting your behaviour, tone and habits to fit neurotypical expectations. In a rigid workplace, this might mean forcing yourself to sit still in long meetings, suppressing stims (repetitive behaviours or movements) or working overtime to compensate for missed details. While masking can help you navigate professional spaces, it’s also mentally exhausting.
You’re not alone in experiencing workplace-related mental fatigue. In fact, 46 per cent of healthcare workers experienced burnout in 2022 due to stress and overwhelming demands. Burnout is a common experience for individuals with ADHD, who may mask behaviours — like fidgeting — to fit in.
To manage masking fatigue:
- Identify masking triggers: Pinpoint behaviours that drain you, like forcing eye contact or suppressing stims.
- Make small accommodations: Use noise-cancelling headphones, take notes by hand, or schedule ‘quiet time’ to recharge.
- Be honest about your needs: Communicate your working style to your co-workers and management when possible to create a more supportive environment.
- Prioritise recovery: Schedule breaks or engage in movement-based tasks to reset after periods of intense focus or masking.
Recognising when and where to mask can help alleviate mental exhaustion and keep you performing at your best.
4. Build an ADHD-friendly work environment
When you have ADHD, task-switching and maintaining focus can be tricky.
Establishing clear boundaries in both your workspace and personal life can significantly improve productivity and reduce mental clutter. It’s not just about cutting distractions — it’s about creating an environment that supports your unique brain.
Here are some tips to help you set boundaries:
- Create physical boundaries: Designate a quiet workspace for deep work and a separate space to take meetings or calls.
- Time-block your day: Allocate specific periods for different tasks. This helps prevent the chaos of jumping from one project to another and keeps your focus intact.
- Minimise distractions: Turn off notifications and set clear ‘focus time’ blocks when you’re off the grid. Communicate with your team or family members about when you’re not to be disturbed.
- Prioritise self-care: Set clear boundaries around rest, leisure and recovery. Overworking can contribute to burnout, so knowing when to stop is key to maintaining long-term productivity and health.
By setting and sticking to boundaries, you can protect your mental energy, keep distractions at bay and remain focused on the task at hand.
5. Work with your brain, not against it
In today’s digital age, there are countless tools designed to help streamline tasks and boost productivity, especially for women with ADHD. The key is using technology in a way that complements your way of working.
Here are some tech tools and methods to consider:
- Task management apps: Task management tools can help you break tasks into manageable steps, track your progress and create a visual roadmap for your day. Setting reminders and deadlines within these apps also ensures tasks aren’t forgotten or pushed to the back burner.
- The Pomodoro Technique: Apps that use the Pomodoro Technique help prevent burnout and keep your brain engaged, offering a natural rhythm for focus and rest.
- Focus-enhancing apps: These apps help enhance your focus by blocking distracting websites and other apps during work hours, allowing you to stay on track without the temptation of social media or internet browsing.
- Mindfulness and relaxation tools: Meditation or calming apps can help you stay grounded and reduce anxiety, which is common when juggling multiple tasks. Short meditation sessions can improve focus and mental clarity throughout the day.
Using the right tools allows you to stay organised and maintain focus, ensuring that ADHD isn’t a barrier to your productivity. With the right approach, you can harness the power of technology to create an ADHD-friendly workflow.
Your brain, your rules
Mastering productivity with ADHD doesn’t mean forcing yourself into a rigid structure. It’s about finding strategies, tools and environments that work for you.
Whether it’s leveraging task-switching techniques, embracing hyperfocus moments or using technology to enhance efficiency, the key is to remain flexible and patient with yourself.
