The ADHD-Friendly Toolkit: 5 Habits That Actually Work

l productivity hacks often fall flat. Telling yourself to “just focus” or to use a colour-coded planner doesn’t cut it when your brain doesn’t follow neurotypical rules.

For high-achieving women of colour, ADHD can be especially complex. You may have masked your symptoms for years, internalized shame around productivity, or felt like success had to come at the cost of rest. But what if your brain is not broken? What if it simply needs different tools?

The key is working with your brain, not against it. Here are five realistic, research-supported habits that can support executive functioning, without relying on shame or hustle culture.

1. Use Body Doubling for Focus

What it is: Body doubling means working alongside another person, either virtually or in person, to help stay on task.

For ADHD brains, the presence of another person can create just enough external structure to boost focus and motivation. It works by engaging the brain’s social wiring, which is often more responsive than internal motivation (Fischer et al., 2022).

Try this: Use a virtual co-working session, a friend on FaceTime, or even a quiet public space where others are working. You do not have to be doing the same task, just being together counts.

2. Make Tasks Visible

Out of sight is truly out of mind when you have ADHD. This is called object permanence challenges, and it applies to everything from laundry to emails.

Research supports visual cues as a form of external executive function support (Barkley, 2011). Keeping tasks in your visual field can reduce overwhelm and increase follow-through.

Try this: Use sticky notes in common areas, a large dry-erase board, or a task-specific tray for bills or paperwork. The goal is not to clutter your space but to give your brain friendly reminders.

3. Break Tasks into “Micro-Steps”

People with ADHD often struggle with task initiation, not laziness. The first step feels enormous, so the task gets avoided.

One study found that breaking complex tasks into smaller units improves completion rates and reduces anxiety (Sibley et al., 2020).

Try this: Instead of “clean the kitchen,” start with “put the dishes in the sink.” Your brain needs small wins to build momentum.

Bonus: Pair the task with a dopamine-boosting activity, like music, a podcast, or a scented candle.

4. Build Routines, Not Schedules

Strict, hour-by-hour schedules rarely work long-term for ADHD brains. They often crumble under the first sign of stress or change. But routines, especially flexible, interest-driven ones, can offer structure without rigidity.

Studies suggest that ADHD-friendly routines reduce mental load and increase follow-through by reducing decision fatigue (Antshel & Russo, 2019).

Try this: Build simple “if–then” routines. For example: If I finish lunch, then I take a walk. Or If I open my laptop, then I check one email. Start with two or three anchors in your day, and let the rest flow.

5. Prioritize Self-Compassion Over “Productivity”

Many high-achieving BIPOC women with ADHD carry internalized narratives that their worth is tied to output. This is not accidental; it’s often a response to racism, sexism, and perfectionism shaped by survival.

Self-compassion is not a luxury. It is a resilience practice. Kristin Neff’s research shows that self-compassion improves motivation, reduces shame, and supports emotional regulation (Neff, 2011).

Try this: Replace “I should have done more” with “I did the best I could with the resources I had.” Your value does not rise or fall with your productivity.

Final Thoughts??

Having ADHD does not mean you are lazy, scattered, or unreliable. It means your brain processes information differently, and that’s okay.

There is no one-size-fits-all productivity strategy for ADHD, especially when you’re navigating complex identities and systemic pressures. But these small, research-backed habits can make space for more clarity, capacity, and confidence.

You deserve tools that honour both your ambition and your need for ease. You deserve support that celebrates how your brain works, not how it “should” work.

At Balens Therapy, we specialize in supporting high-achieving professionals living with ADHD, burnout, and anxiety. If you’re ready to shift from surviving to thriving, we’re here to help.

Works Cited

Antshel, K. M., & Russo, N. (2019). Executive functioning and everyday life in adults with attention-deficit/hyperactivity disorder. Clinical Psychology Review, vol. 70, pp. 123–136.
Barkley, R. A. (2011). Executive Functions: What They Are, How They Work, and Why They Evolved. Guilford Press.
Fischer, M., Barkley, R. A., Smallish, L., & Fletcher, K. (2022). Social functioning in adults with ADHD. Journal of Attention Disorders, vol. 26, no. 7, pp. 991–1003.
Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, vol. 5, no. 1, pp. 1–12.
Sibley, M. H., Graziano, P. A., Kuriyan, A. B., Coxe, S., & Pelham, W. E. (2020). Executive functioning mediates the relation between ADHD and academic outcomes. Journal of Clinical Child & Adolescent Psychology, vol. 49, no. 3, pp. 327–340.