How to actually stick to your plans with ADHD (it's not discipline)

Summary

This video offers practical strategies for managing ADHD, focusing on a Notion template designed to help users organize their tasks and build sustainable routines. The creator emphasizes the importance of adapting systems to work with ADHD brain patterns rather than against them. Viewers are encouraged to try out the template, which has received positive feedback from users, or create their own system using simple tools. The creator shares personal success stories of overcoming procrastination and achieving consistency. Overall, the video highlights the need for continuous adaptation and the importance of finding a system that works for you.

Takeaways

• 😀 ADHD is not about lack of discipline, but about how your brain is wired differently, requiring unique systems that cater to those needs.
• 😀 Systems built for ADHD should work *with* the brain, not against it—this includes structures that allow for flexibility and adaptability.
• 😀 The speaker offers a customizable Notion template that helps individuals with ADHD manage tasks more effectively, especially with time tracking and goal setting.
• 😀 Consistency is key, but it's important to recognize that ADHD requires systems that are dynamic and can change when energy or needs shift.
• 😀 There is a supportive Discord community for users of the Notion template, offering a space for sharing ADHD struggles, tips, and advice.
• 😀 The speaker emphasizes that the ADHD system is not a quick fix but requires lifelong adjustment and adaptation, with continuous learning and tweaking.
• 😀 Feedback from 600 users of the Notion template shows positive results, with many reporting they have stuck with the system longer than others.
• 😀 The speaker stresses the importance of starting with one system and seeing if it works for you, even if it’s just a simple to-do list or journaling method.
• 😀 ADHD management requires acceptance of ongoing changes in the brain’s energy and function, which can make traditional productivity methods less effective.
• 😀 Success is possible with ADHD, but it’s different from other people’s experience of productivity. The focus should be on finding methods that work for you specifically.
• 😀 The speaker shares their own personal success with the system, describing how it has helped them become more consistent in their work and personal health.

Q & A

Why do traditional productivity methods often fail for people with ADHD?

Traditional methods like time-blocking and detailed schedules often fail for ADHD brains because they rely on discipline and executive function, which ADHD individuals may struggle with. ADHD brains are motivated by urgency, novelty, and pressure rather than neat schedules.

What is the 'Lead Day System' and how does it work?

The Lead Day System is a method of reverse-engineering deadlines. You start with the final deadline and assign 'lead days' to each smaller dependent task, indicating how many days before the final deadline each task needs to be completed. This visualizes urgency and ensures tasks are completed in the correct order.

Can you provide an example of the Lead Day System in practice?

For a presentation due in 10 days: the delivery is Day 10 (Lead Day 0), the final practice run is Day 9 (Lead Day 1), manager review is Day 7 (Lead Day 3), and slide drafting is Day 4 (Lead Day 6). Each task unlocks the next, maintaining proper sequence and urgency.

Why is time-blocking often ineffective for ADHD individuals?

Time-blocking is ineffective because ADHD brains struggle to predict focus and energy levels. Daily performance varies, and strict schedules increase stress if tasks take longer or shorter than expected. It leads to context-switching and frustration when the plan is disrupted.

What is the 'sprint method' and how does it differ from time-blocking?

The sprint method groups tasks into 3–4 categories (e.g., urgent, deadlines, admin, creative) instead of scheduling exact times. Sprints are flexible and aligned with energy levels, allowing ADHD individuals to work efficiently without being trapped by rigid schedules.

What are the recommended durations for each sprint and why?

Each sprint should be roughly 1.5–2 hours long. This allows enough focus to complete tasks without overloading attention and accounts for the ADHD tendency to get distracted, enabling better flow and productivity.

Why is transition time important between sprints?

Transition time, ideally 15–30 minutes, is crucial because ADHD individuals often take longer to regain focus after switching tasks. Planning breaks prevents burnout and helps reset energy and focus for the next sprint.

How does tracking estimated vs. actual task duration help ADHD productivity?

Tracking estimated versus actual task duration improves time awareness and planning accuracy. ADHD individuals often misjudge time, which leads to procrastination or overcommitment. Logging this data allows for more realistic future planning.

Do you need the Kaizen ADHD Notion template to use these methods?

No, the template is optional. The methods can be implemented using spreadsheets, journals, or any task management tool. The template simply automates lead day calculations, sprint organization, and urgency tracking.

What is the key principle for ADHD productivity according to the video?

The key principle is to build systems that work with your ADHD brain rather than against it. Flexibility, urgency visualization, and adapting plans based on energy and focus levels are essential for sustainable productivity.

How can the sprint method be adapted for varying daily energy levels?

You can reorder sprints based on your energy each day. For example, if you feel creative in the morning, start with creative tasks instead of urgent ones. This flexibility allows you to align tasks with your current focus and mood for maximum efficiency.

Why is it important to start with one method and test it for a week?

Starting with one method allows you to observe its effectiveness without overwhelming yourself. ADHD productivity requires experimentation and adaptation. Testing for a week provides insight into how well the method works for your personal energy patterns and workflow.