Hello, ADHD community!
It’s Tara McGillicuddy here, and as we kick off 2025, I want to talk about something that I know many of you struggle with: planning and productivity. It’s a new year, and for many of us, that means thinking about setting new goals, organizing our time, and being more productive. But when you have ADHD, creating a plan for the year ahead can often feel like an overwhelming task that just adds to your stress instead of easing it.
If you’ve ever sat down to make a big, detailed productivity plan for an entire year, only to feel completely paralyzed by the thought of breaking everything down into manageable steps, you’re not alone. It’s a frustrating cycle that many people with ADHD find themselves in. You want to be productive, you want to plan, but the very idea of planning can feel like a mountain too high to climb.
The Overwhelm of Big Plans
I recently received a great question from someone who signed up for my upcoming Ask Me Anything webinar on January 13th. They asked, “How do I create a productivity plan for 2025 without feeling totally overwhelmed?” They went on to explain that they often get stuck on how to break their goals down into categories and how to realistically assign time to tasks. Tasks always end up taking longer than expected, and when that happens, they feel like they haven’t accomplished things “well enough.” This leads to feelings of disappointment and self-doubt, which many of us know too well.
Sound familiar? I get it, and I’ve been there myself. The struggle to plan everything out—often trying to create a perfect roadmap for the entire year—can be completely overwhelming. But what if I told you that trying to plan for the entire year is not the solution, and might even be the reason you’re feeling stuck in the first place?
Why Traditional Planning Doesn’t Work for ADHD
Planning can feel like the answer to everything, but it’s not always the right tool for everyone, especially for those of us with ADHD. The problem is that our ADHD brains don’t always thrive in the structured, detailed way that traditional planning asks of us. In fact, trying to plan out every little task for a whole year can feel like an impossible task that paralyzes us more than it helps. When you look at all the things you want to accomplish over the next 12 months, it can be easy to get stuck in the “how will I ever do this?” mindset.
Here’s the truth: traditional planning often leads to stress because it asks us to focus on everything all at once. For people with ADHD, our brains tend to think in the now, not the future. Trying to project too far into the future can trigger overwhelm. And when that happens, we tend to freeze up, avoid the task, or rush through it in a panic, which only reinforces negative feelings.
A Fresh Approach to Productivity for 2025
So, how do we break through this barrier? How can we approach productivity in a way that feels realistic and ADHD-friendly? The answer lies in focusing on one thing at a time.
That’s right—one thing at a time. Instead of looking at the entire year and trying to figure out every task, goal, and deadline, break things down into smaller chunks. Focus on now and tackle what’s in front of you. And I promise, when you take this approach, productivity will start to feel a lot more manageable.
One way to do this is by focusing on action blocks. I’m a big fan of using time blocks to get things done, and this is something that’s especially effective for ADHD brains. When you set a timer and give yourself a short, focused period of time to work on a task—whether that’s 20 or 30 minutes—you’re reducing the mental load. You’re telling your brain, “Hey, we’re just focusing on this task for this short period of time,” instead of looking at the big, overwhelming picture of everything that needs to be done in a year.
The Power of Time Blocks
When I work with clients, I encourage them to use short bursts of focus to tackle tasks. You don’t need to spend hours on a task in one sitting. In fact, doing so can often lead to burnout. Instead, try working in smaller, more digestible intervals. You might think a task will take longer, but using a timer helps you avoid getting stuck in your head and helps you focus on the present moment.
You might think to yourself, “OK, Tara, that sounds good, but I still have no idea how long things will actually take.” I get it. Here’s where the magic happens: give yourself extra time. That’s right—padding your time estimates will help reduce the stress and self-doubt that comes from underestimating how long things will take.
So, if you think something will take 30 minutes, give yourself 40 or 45 minutes. If you think a task will take an hour, give yourself 90 minutes. Why? Because there are always unexpected bumps in the road. Life happens, and it’s important to be realistic about how things play out. Plus, by adding extra time, you’re giving yourself the freedom to work at your own pace and without the pressure of having to finish everything in a specific time frame.
Flexibility is Key
Another important thing to remember is that flexibility is your friend. When you have ADHD, your energy levels and focus can vary from day to day. Some days, you may feel like you’re on top of the world, while other days, even the smallest tasks can feel impossible. That’s normal, and it’s why rigid plans don’t always work for us. What works one day might not work the next, and that’s OK.
That’s why I recommend keeping your productivity plan flexible. Instead of sticking to a strict to-do list, allow yourself the flexibility to adjust as needed. You can have a rough idea of what you want to accomplish, but give yourself permission to change course if necessary. It’s all about moving forward, even if it’s just a little bit at a time.
The Takeaway
As you think about your goals and productivity for 2025, remember that there’s no one-size-fits-all approach. The key is to find what works for you, and that often means embracing smaller, focused action blocks, adding time padding, and allowing for flexibility. Don’t worry about planning every single detail for the entire year. Instead, take things day by day, focusing on one task at a time.
Remember, progress is the goal—not perfection. And even small steps forward are still steps in the right direction.
I’d love to hear your thoughts on this approach! Drop a comment below and let’s discuss how you’re planning (or not planning) for the new year. And if you’re ready to dive even deeper into productivity for people with ADHD, be sure to check out my free Ask Me Anything webinar on January 13th. You can sign up at ADDClasses.com.
Here’s to a productive, flexible, and stress-free 2025!
Take care,
Tara McGillicuddy