Breaking Down Productivity Barriers for 2025: A Fresh Approach to ADHD Planning

Welcome to another episode of ADHD Support Talk Radio, the longest-running podcast dedicated to helping adults with ADHD. Hosted by Tara McGillicuddy, a woman with ADHD and a long-time advocate for the ADHD community, this episode takes a deep dive into one of the most common struggles for individuals with ADHD—productivity and planning. As we usher in 2025, many people find themselves facing the overwhelming task of setting goals and creating a plan for the year. However, for those of us with ADHD, this process can be a source of stress, self-doubt, and procrastination.

In this episode, Tara addresses a listener’s question about how to approach planning for the year ahead, breaking down big goals into manageable tasks. The listener shares their frustration with underestimating how long tasks will take, and how this leads to a mad dash to finish things, often leaving them disappointed with the results. This self-criticism and limiting belief mindset can be a major roadblock for anyone with ADHD trying to plan effectively.

Tara’s response may surprise you: she suggests that sometimes, it might be best to stop planning entirely—or at least not in the traditional sense. Planning can be overwhelming, and for those with ADHD, it can often lead to more stress and a sense of paralysis. Tara explains that while planning has its place, trying to plan for an entire year, especially with ADHD, may not be the best approach. Instead, Tara encourages listeners to focus on the present and work in smaller, more manageable chunks of time.

She explains that our brains can only handle so much at once. When we try to plan for 365 days, it’s no wonder we feel overwhelmed. Instead, Tara advises starting with just one task at a time and creating a rough guide or schedule for the day. This allows for flexibility, acknowledging that things like energy levels and unexpected events will impact how much can be accomplished on any given day. She highlights the importance of factoring in padding, or extra time, to avoid stress and accommodate life's unpredictability.

One of Tara’s key suggestions is to use action blocks—short bursts of focused work. Whether it's 20-minute or 30-minute intervals, these shorter sessions help combat the overwhelm of a long to-do list. Tara recommends setting a timer during these action blocks, with the timer placed in a visible area, to help stay focused and accountable. She explains that having a visual timer can be a powerful tool for ADHD minds, providing structure while keeping the focus on the task at hand.

Additionally, Tara encourages flexibility with time. When estimating how long a task will take, it’s important to add some padding to the estimate. Whether it's a phone call or a larger project, things rarely take the exact amount of time we anticipate. By adding extra time, you give yourself the freedom to adjust without the added pressure of unrealistic expectations.

Throughout the episode, Tara acknowledges that the goal is not to be perfect but to make progress. It’s about tweaking strategies and making small changes that work for you. She also shares exciting news about her upcoming 5 Day Action Challenge and a free Ask Me Anything webinar on January 13th, where she'll dive deeper into ADHD productivity strategies.

Tune in to this episode for practical, ADHD-friendly advice on how to approach your productivity goals for 2025. With Tara’s expert insights, you'll learn to embrace a flexible, action-oriented approach that works for your unique brain, setting yourself up for a successful and productive year ahead. Don’t forget to sign up for the upcoming webinar at ADDclasses.com to get more tips on navigating adult ADHD and productivity.

 

00:00 Welcome to ADHD Support Talk Radio

01:08 Upcoming Free Webinar Announcement

02:35 Answering Listener Questions

04:43 Planning Tips for ADHD

06:54 Action-Oriented Strategies

11:14 Final Thoughts and Upcoming Events