The ADHD Brain Hack Guide for Getting That Big Written Task Done
- Rachael
- Jul 31
- 3 min read
So often I hear the following from both my neurotypical and ADHDer clients: "I just can't get motivated"
"I don't know where to start" "It feels overwhelming"
"It needs to be perfect" I have put together my top tips for getting through a task (especially those big boring written tasks like reports and assignments)... 1. Map the Big Picture (Don’t Start With the Details)
Clarify the purpose of the report. What’s the goal? Who is it for?
Accept that you won’t have the full story yet. Start with what you know.
Make a loose structure with headings or sections—even if you move them later.
🎯 “You’re telling a story with a purpose. You don’t need to know the full narrative yet—just begin with the goal.”
2. Chunk It Down into Micro-Tasks
Write 3–4 realistic, tiny tasks you can do today.
Keep it visual—use checkboxes, highlighters, or color-coded progress trackers.
Ask: What’s time-sensitive? What can be delegated?
✅ “Write down three steps. Do those. Then write the next three. Repeat.”
3. Make It Visual
Use whiteboards, post-its, index cards, or mind maps.
Move pieces around physically to spot patterns and make connections.
Create a visual tracker (e.g., color-coded table, Kanban board) for progress.
🧠 “If your brain is visual–spatial, let it see the task unfold.”
4. Externalise the Inner Monologue
Get that buzzing brain onto the page—use scribbles, voice memos, brain dumps.
Let it be messy. First drafts are supposed to be chaotic.
Highlight or mark “incomplete” sections to return to later.
🌀 “The mess is part of the process of perfection.”
5. Park Distractions, Don’t Chase Them
Keep a “Not Now” list for ideas, tangents, and future to-dos.
When something pops up, write it down—then get back to the task.
🗒 “Write it. Draw a line under it. Return later.” 6. Reward, Gamify & Beat the Clock
Give yourself permission to reward yourself when you complete certain tasks.
Set a timer: “How much can I write in 25 minutes?”
Compete with yourself. Try to beat yesterday’s effort.
Reward yourself with something you love—piano, snacks, a walk, whatever works.
🎮 “Turn the task into a challenge, not a chore.”
7. Use Rituals to Prime Your Brain
Make the workspace attractive. Light a candle. Put on music (pink noise works!).
Have a tea, comfy chair, or wear something you feel good in.
Set a clear “start” and “stop” signal (e.g., same playlist, same mug).
✨ “Romanticise the task—make it feel like a vibe, not a punishment.”
8. Let Perfection Come Later
Focus on getting it down, not getting it “right.”
Separate planning brain from editing brain.
Highlight messy & unfinished bits to remind you to edit & tweak later.
💡 “Perfection lives at the end of the process, not at the beginning.”
9. Know Your Focus Windows
Notice when your brain is sharp (e.g., late at night, early morning).
Lean into it—even if it’s unconventional.
Don't force it when you're foggy. Use that time for admin, not creativity.
🌙 “When your brain lights up, go with it.”
10. Reconnect to the ‘Why’
When motivation dips, ask: What’s satisfying about completing this? Why is it important to me to get this done? How does it help others?
Visualise the outcome—how you’ll feel once it’s done.
It might help to focus on the importance of the message (eg. educating and sharing with others). Or connect with the value that you connect with by completing the task (achievement, excellence, connection to others, professional development, etc).
🏁 “Shift from fear to value. This isn’t just a deadline—it’s something you care about.”
Below, I have put these tips into a PDF. Please download/share/print if you wish.
Hope it helps!!
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