ADHD Productivity Strategies: Pomodoro, Chunking & Body Doubling
Living with ADHD often means starting the day with good intentions and ending it wondering where the time went. It’s not that you aren’t trying, it’s that focus slips, distractions creep in, and big tasks feel overwhelming before you’ve even begun. The good news is there are ADHD productivity strategies designed to work with your brain, not against it. Three of the most effective are the Pomodoro technique, chunking tasks, and body doubling.
Why Productivity Can Feel So Hard with ADHD
If you have ADHD, you’ve probably noticed that you experience time differently to your neurotypical friends and family; a phenomenon often referred to as time blindness. For neurotypical people, ten minutes usually feels like ten minutes, and they can fairly accurately predict how long a task will take. With ADHD, context changes everything - ten minutes can feel like 30 seconds or four hours. And maybe it’s really hard to get out the door on time in the morning because you underestimate how long your morning routine takes.
Have you ever sat frozen in front of a long to-do list, overwhelmed by the enormity or the complexity of the tasks and unable to figure out where to start? These struggles are a normal part of how ADHD affects executive functioning.
The strategies below aren’t magic cures, but they provide structure, accountability, and a way to make progress without burning out.
The Pomodoro Technique - ADHD Edition
The Pomodoro technique is simply this: work for 25 minutes, then take a 5-minute break. After four rounds, you earn a longer break of about 15-30 minutes. This method is named after the tomato-shaped kitchen timer its creator used (yes, really!) and it can be a game-changer. But let's be real: it doesn’t work perfectly for everyone and it’s probably not suitable for every task.
Why it can work, and why it might not
What helps:
Creates built-in structure and focus, reducing overwhelm.
Breaks tough tasks into bite-sized intervals, making them easier to tackle.
Helps avoid hyper-focus burnout by giving you regular stopping points.
Where it can fall short for some people with ADHD:
Break timers sometimes become procrastination triggers instead of rest, especially for those really un-fun tasks where a reason to stop might be very welcome.
Interrupts hyper-focus and makes it hard to re-enter "flow," especially for deep, creative tasks.
Some ADHDers find the traditional structure of the method too rigid.
ADHD-friendly tweaks:
Tailor the work/rest intervals to exactly what works for you: That might mean 20 minutes work and 20 minutes rest, or 45 minutes work and 15 minutes rest. You get to decide what’s right for your brain.
Use visual timers: You can get a physical Pomodoro timer, use an app like Focus Keeper, or even use a colorful sand timer to make the passing of time feel more concrete. Choose one with lots of flexibility built in, so you can customize the technique to your needs.
Pair it with body doubling: Tell your partner or a coworker, “I’m doing two rounds of Pomodoro; can you check in with me after that?”
Think of it as a “check-in” instead of a “break” if it helps. When the timer goes off, you could simply use it as a prompt to stretch, drink water, move around, and then decide whether you want to keep going or take a break.
Chunking Tasks into Smaller Pieces
Imagine your brain is staring at “Clean the whole house.” For many with ADHD, that’s a one-way ticket to overwhelm. Chunking breaks large, vague tasks into smaller, specific steps:
Clear off the kitchen counters.
Load the dishwasher.
Wipe the stove.
The goal is that each chunk will be small enough to feel doable and finishing one builds momentum for the next.
Why chunking helps with ADHD:
Reduces decision fatigue when you don’t have to figure out what’s next.
Creates achievable wins - each completed step feels like progress.
Makes projects less intimidating when you can see a path forward instead of one giant mountain.
Pro tip: Write down the chunks, rather than keeping them in your head. You could write each one on a sticky note and crumple it up when you’re done, or you could tick them off a list as you complete them. Marking your progress visually helps stimulate the reward center of your brain, giving you a nice little dopamine boost each time and providing more motivation so you can keep going.
Body Doubling for Accountability
Body doubling means working alongside someone else to stay on task. They don’t have to do the task with you, as just their presence creates accountability and reduces the likelihood of procrastination or distraction.
For ADHD brains, body doubling works because:
External structure keeps you grounded.
Social pressure makes quitting less appealing.
Shared focus reduces the isolation of doing hard tasks alone.
Examples of body doubling:
Invite a friend to sit with you while you pay bills.
Join a virtual coworking platform like Focusmate.
Try a body doubling app such as Dubbii.
Watch a “study with me” video on YouTube where someone is silently working in the background.
Ask your partner to sit quietly with you while you tackle a dreaded chore - just be clear their role is to be present and not to provide feedback.
How to Combine Pomodoro, Chunking, and Body Doubling
Each of these tools is powerful on its own, but they can also work together:
Chunk it: Break your project into steps.
Pomodoro it: Set a timer for a 15 to 25-minute sprint.
Body Double it: Ask someone to be your accountability partner during your focus session.
Example:
Chunk: “Clear counters”.
Pomodoro: Set timer for 15 minutes.
Body double: Have your friend on a Zoom call while you do it.
This approach gives you structure, small wins, and accountability all at once.
Final Thoughts
Let’s face it: your ADHD is how your brain is wired, and it isn’t going away. But ADHD productivity strategies like Pomodoro, chunking, and body doubling can make it easier to get started, stay on track, and feel good about getting something accomplished.
If you try these strategies, experiment to find your sweet spot: maybe your perfect round of Pomodoro is 15 minutes instead of 25, or maybe you prefer body doubling on an app or with a coworker instead of with your partner. Small tweaks can make these tools fit your life, your brain and your personality better.
Are you wondering if you need deeper support with ADHD challenges, whether in your daily routines, relationships, or work life? If so, therapy with an ADHD-informed therapist can help you develop practical routines while also healing the emotional toll ADHD can take. Together, we can harness your energy, motivation, and creativity to find approaches that truly work for you.
