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Writer's pictureCheryl Gigler

Sprinting: Keep it Short by Taking Breaks! How to stay on task and increase your productivity when you have ADHD

Updated: Nov 18

A colorful banner features four icons representing different activities: running, reading, running, and enjoying a meal.

Do you have any unfinished projects? You might be a weekend warrior who got burned out the last time you tackled a huge task. Or maybe you didn't realize just how big the job was and you ran out of time and energy. All or nothing.


Taking frequent breaks will help you avoid hyperfocus and increase productivity. Some people call this "sprinting." With short bursts we can actually make progress. There are three words that reflect our neurology with ADHD: Structure, Brevity and Variety. We need all three to pace ourselves!


Try this

  • Shorten it. The Pomodorro Method is a version of sprinting. With this method, you work on a task for 25 minutes, then take a five minute break where you are encouraged to do something physical. You can do four tomatoes in a row (pomodorro in Italian). Longer breaks of 15-30 minutes are taken after that. You can even buy a timer that is red and looks like a tomato.

  • Rule it. The 52/17 Rule is based on recent research that states that some people are more effective when they work for a little bit longer stretch of time, that is for 52 minutes. Depending on the task, some feel that they are just getting started, then have to stop. The 52-minute time frame might prove more realistic.

  • Pattern it. Do a task that doesn't have a lot of energy for you following something that you love. You may have enjoyed going out to lunch with friends, so follow it immediately with the unpleasant task. Carry the energy forward from the pleasant task to the unpleasant task.

  • Energize it. What can you add to a task that makes it easier to do? If you have a lot of cleaning tasks, you might play music that gets you going. Or you might listen to a podcast. If you have a task that requires a certain amount of concentration you might want to do it away from the house or office in a distraction free setting, like a coffee shop.

  • Buddy it. The buddy system can help immensely with pacing. It might look like someone sitting with you, not saying a word, that helps to keep you centered on a task. Many teens find it easier to clean their room if they are talking to a friend on the phone, even if the friend isn't telling them how to do it.

  • Recognize it. Psychologist Tamara Rosier states that every task we do has an emotional tag. A phone call isn't hard to make, but when it is to schedule a surgery there may be anxiety connected to it, making it seem intimidating.

  • Honor it. There are many tasks that have multiple steps involved until you cross over the finish line. You can be in action for awhile before something is actually completed. Reward the small steps along the way as well as when the job is completed.

  • Plan it. With a plan, you don't have to wait for motivation. Motivation is fantastic but if you don't have it, it is still possible to move ahead. This puts YOU in the driver's seat.


Ask yourself

  • What does sprinting look like for me?

  • What can I add to a challenging task to make it easier?

  • What energy wave can I combine with a less interesting task?


Schedule a free consultation with an ADHD coach to start increasing your productivity with sprinting!

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