1
Structure your dayBreak tasks into small, timed chunks. A 25-minute focus sprint followed by a 5-minute break works well for many ADHD brains.
2
Write everything downDo not trust your memory for deadlines or instructions. Keep a single notebook or app open at all times and capture tasks the moment they arrive.
3
Use body doublingWorking alongside someone else — even on a video call — can dramatically improve focus. You are not being distracted; you are regulating.
4
Name your distractionsWhen a random thought interrupts your work, write it in a "parking lot" list and return to it later. This clears the mental tab without losing the thought.
5
Request written follow-upsIt is completely reasonable to ask colleagues to follow up meetings or instructions in writing. "Can you drop me a quick email summary?" is a professional request.
6
Find your peak windowIdentify the time of day your focus is sharpest and protect it fiercely for your most demanding work. Admin and meetings can fill the rest.