Popular Productivity Advice That Torpedoes the ADHD Brain

Every time we move from one task to the next, we are adding transition time. This process adds as much as 10-20 minutes between tasks.

Instead of stopping what you had planned to do, carry a notebook and write down the tasks that pop up in the middle of the important activity you’re currently doing. Then carve out times during the day or week to go back and review what you’ve written in this “catch-all” list.

• Genius zone is the period of the day when you’re at peak mental ability and should tackle tasks that require more focus.
• Kinetic zone is a period of high physical energy or intense mental energy — your brain is moving a mile a minute and you’re able to focus, but for shorter periods of time. You should tackle shorter, more interactive tasks during this period since you’re going to want to jump from task to task.
• Recharge zone is the period where your energy is low, you can’t focus, and you feel very overwhelmed. For some people, this is the time of day when you feel like taking a nap. Take 10 to 15 minutes to recharge during this period — take a walk, stretch, or talk to someone.