Break tasks into very small steps
Set a timer for short work sessions
Remove distractions before starting
Use noise-canceling headphones or white noise
Keep only the needed materials nearby
Write down the next action clearly
Use a planner or task list
Prioritize the most important task first
Work in a consistent routine
Take short movement breaks
Use body doubling
Start with an easy task to build momentum
Reward yourself after finishing tasks
Limit multitasking
Turn off unnecessary notifications
Use visual reminders
Keep a clean, simple workspace
Sleep enough
Eat regularly and stay hydrated
Exercise regularly
Ask a professional about ADHD treatment options