Productivity Without Burnout-ADHD-Friendly Ways to Get Stuff Done-How to Get Things Done with ADHD (Without Hating Every Minute)
If you have ADHD, you have probably felt that strange stuckness that happens when you try to shift from one thing to another. Even when the next task is simple or something you actually want to do, it can feel like hitting an invisible wall. This is not laziness or a lack of motivation. It is the way your brain works.
Why transitions are so difficult
ADHD affects executive function. These are the mental processes that help you plan, prioritise, get started, and switch between tasks. For people with ADHD, making a shift from one task to another can be particularly hard.
Cognitive inertia plays a big role. Once you are doing something or even doing nothing at all, your brain tends to stay there. Starting can be hard but stopping can be just as difficult.
You might also find yourself caught in hyperfocus or stuck in a freeze. You either become absorbed in what you are doing and lose track of time or you find it impossible to get going.
Time blindness makes transitions even harder. Without a strong sense of time passing, changes in activity can feel sudden or jarring. You look up and wonder how it is already three o'clock.
And then there is emotional discomfort. Leaving something enjoyable or facing something challenging can bring up resistance. That emotional response can add more friction.
What might help
Give yourself some buffer time between tasks. Even five or ten minutes can make a difference. Use a short transition ritual like a stretch, a change of scenery, or a piece of music to help your brain shift gears.
Use gentle self-talk. Remind yourself that transitions are difficult for your brain and that is okay. You just need a bit of support to move through them.
External tools can also help. Try using a timer or visual reminder. You might also benefit from a check-in with someone else to help guide the shift.
You are not lazy. You are navigating a brain that needs a bit more time and support to change direction. You can honour that without judgement.
Try one small adjustment this week and notice what helps you move more smoothly from one task to another.
If transitions are something you struggle with regularly, ADHD coaching can give you the structure and strategies that make them easier. You can book a complimentary Discovery Call, and we will look at what could work best for your brain:
https://app.paperbell.com/checkout/bookings/new?package_id=158968
What others are reading
Diagnosed with ADHD at 52, I finally understood why life had always felt harder. This post shares how coaching helped me unlearn shame, embrace difference, and finally work with my ADHD rather than against it.
I set big goals for this holiday, and then felt like I was failing for not meeting them. This post is a reflection on ADHD, high expectations, RSD, and learning to be gentler with myself, one imperfect day at a time.
Rejection Sensitivity Dysphoria (RSD) can make even small comments feel crushing, and it’s often hidden beneath ADHD. This post explores why it happens, how it affects daily life, and what can help you feel more in control.
ABOUT ME
Hi, I'm Petra Earnshaw, an adoptee with ADHD. I am also an ICF ACC Credentialed Advanced-Certified ADHD Life Coach. I share my coaching and late ADHD diagnosis, and share some tips along the way.
GOT A QUESTION YOU'D LIKE TO SHARE?
I love hearing from readers. Whether you have a thought about something I've written, a question about ADHD, or just want to say hello, you can email me directly. I read every message ( and reply when I can).
THINKING ABOUT COACHING?
If you are curious about ADHD Life Coaching, you're welcome to book a complimentary Discovery Call. It's a calm, no-pressure space to talk about what's going on and whether coaching might be supportive.