My Top 5 Favorite ADHD Strategies — and our FREE ADHD Toolbox 🧠 🧰 Notion Template!

Summary

This video script introduces a Notion-based template designed to help individuals, particularly those with ADHD, organize and recall effective productivity strategies. The creator shares five favorite strategies, including body doubling for accountability, monotasking to enhance focus, and the Pomodoro Technique for time management. Additional strategies involve filling motivational planks to bridge the gap between intention and action, the benefits of exercise for brain function, and the importance of placing items at the point of performance to reduce distractions. The ADHD Toolbox template categorizes tools into those that work, those to try, and those not suitable, providing a personalized and adaptable system for productivity.

Takeaways

• 📚 The speaker created a channel to document strategies they learned to help with productivity, especially for those with ADHD.
• 🎵 They partnered with Notion to create a free template to organize and easily access effective strategies.
• 🔗 A link to the Notion template is provided in the video description for viewers to use.
• 🧘 Body doubling is a strategy used in the ADHD community to increase focus and accountability while working.
• 🚫 Monotasking is recommended over multitasking for better focus and productivity, especially for those with ADHD.
• 📅 Batching tasks together, like checking emails at specific times, can help manage distractions and improve focus.
• 🎯 Organizing days or weeks by themes, such as doing laundry on Sundays, can help with remembering and managing tasks.
• 🔑 The Pomodoro Technique is highlighted as an effective method for maintaining focus and preventing multitasking.
• 🌉 The 'Motivation Bridge' metaphor is introduced to explain the gap between intention and action, and how to bridge it.
• 🏋️ Exercise is emphasized as beneficial not just for physical health, but also for brain function, especially for those with ADHD.
• 📍 The 'Point of Performance' strategy is discussed as a way to reduce distractions and improve efficiency by having everything needed for a task readily accessible.

Q & A

Why did the creator start their YouTube channel?

The creator started their YouTube channel to keep track of effective strategies they've learned and to make them easily accessible for future use.

What is body doubling and why is it effective for people with ADHD?

Body doubling is a productivity strategy where another person or pet is present while you work, providing a gentle form of accountability that helps you stay focused and less likely to get distracted.

How can body doubling be done virtually?

Body doubling can be done through video calls or platforms like Discord, where someone can work quietly on their tasks while you focus on yours.

What is monotasking and why is it recommended over multitasking for people with ADHD?

Monotasking is focusing on one task at a time, which is more efficient and effective than multitasking. Multitasking can lead to reduced work performance, more errors, and poorer decision-making because it involves switching focus between tasks quickly.

What is the Pomodoro Technique and how does it help with productivity?

The Pomodoro Technique involves setting a timer for a specific period (e.g., 25 minutes) to work on a task without interruption. It helps maintain focus and manage distractions by writing down any unrelated thoughts during the timer period and addressing them later.

What is the 'motivation bridge' metaphor and how does it relate to ADHD?

The motivation bridge metaphor describes the gap between intending to do a task and actually doing it. For people with ADHD, adding urgency, novelty, or personal interest can provide 'motivational planks' to help bridge this gap and increase motivation.

How does exercise benefit the brain, especially for individuals with ADHD?

Exercise releases endorphins and boosts dopamine and norepinephrine, which are neurotransmitters that help with focus. It also promotes neurogenesis, increasing the production of new brain cells, which is beneficial for brain function and mental health.

What does 'putting things at the point of performance' mean, and why is it important for people with ADHD?

'Putting things at the point of performance' means having everything needed to perform a task within arm's reach. This strategy reduces distractions and helps individuals with ADHD stay focused and efficient.

What is the purpose of the Notion ADHD toolbox template created by the video creator?

The Notion ADHD toolbox template is designed to help individuals keep track of strategies that work for them, strategies they want to try, and those that didn't work, providing an organized way to manage tools and resources for ADHD.

Why might the 'Eat the Frog First' strategy not work well for people with ADHD?

The 'Eat the Frog First' strategy, which involves doing the hardest or most unpleasant task first, might not work well for people with ADHD because it can lead to procrastination. Instead, starting with an easier or more enjoyable task can help build momentum.