Boost Productivity: 3 ADHD Strategies for Women

Strategy 1: The Prize System  

ADHD tools don’t have to be dull. In fact, they often fall flat if they lack excitement, as one major aspect of ADHD is a deficiency in dopamine. Scientific research indicates that when we find a task uninteresting or devoid of joy, novelty, or challenge, it can feel as though a blockade surrounds that task, making it nearly impossible to tackle. This is where the prize system becomes invaluable. I incorporate prizes in the most literal sense, I have a drawer filled with trinkets and small items I've collected from various stores and places. Whenever I accomplish a task I've been avoiding, I treat myself by reaching into my prize bin. I even wrap these items in colorful grab bags—think crinkly cellophane goodie bags—and leverage my tendency for "out of sight, out of mind" to keep them as delightful surprises. Often, by the time I open the bag, weeks have passed, and I’m genuinely surprised! 

So, consider how you can reward yourself; yes, sticker charts with “adult money” are just as fun as they sound. Invite your friends, partners, and family to help you fill your prize box—make it uniquely yours!

Strategy 2: Dopamine Menus

If you’ve been following me on YouTube (and you should!), you know I absolutely adore my dopamine menus. This tool is fantastic for learning how to motivate your brain to tackle challenging tasks, not through punishment and stress, but through joy and fun. It allows you to step back and view a task not as a looming chore, but as a pathway to something you genuinely want to do. 

The menu is divided into four main sections: 

Apps - activities to help you gear up for a hard task

Mains - longer time blocks dedicated to refilling your dopamine reserves

Sides - activities or tools you can pair with a low-dopamine tasks to make it more engaging

Desserts - small rewards to enjoy within a time frame so they don’t become an escape hatch

These menus transform your approach to your to-do list, making it more ADHD-friendly and accessible. The best part? They’re fully customizable, and once you grasp the process, you can apply this strategy to every aspect of your life!

Strategy 3: Timers, Timers, Timers!

On your watch, TV, or desk, a timer can be your best friend! Time blindness can be at the root of many challenging ADHD moments. We often forget to eat, return calls, or even turn off the stove. It can lead to feelings of failure when we’re late or forgetful, with the world often sending messages like, “If you cared, you would” or “Isn’t this important to you?” 

While timers won't solve the underlying issues, they can certainly help. The key is knowing how to use them effectively. Instead of setting a timer for an entire hour, break your tasks into smaller chunks. For instance, if you have an hour to get ready for an event, consider timing individual steps. Getting ready could involve six distinct tasks: picking out clothes, showering, applying makeup or skincare, getting dressed, gathering your belongings, and putting on shoes. For a one-hour timeframe, you might set a 7-minute timer for selecting your outfit, a 22-minute timer for showering, 10-18 minutes for makeup or skincare, 10 minutes for gathering items, and 3 minutes for putting on shoes. This chunking approach keeps our brains on track, and when combined with the other two strategies, you have a recipe for being out the door on time—most of the time. :-) 

These are just a few general strategies to help you manage your ADHD more effectively. If you want to delve deeper, consider exploring my 1:1 coaching packages. Remember, love your brain, because if you don’t, no one else will!