I Couldn't Get the Right Things Done With ADHD Until I Did This

Key Wellness + Productivity Strategies for ADHD (Stop “Reacting” and Start Doing What Matters)

1) Build “architecture” for your day/week (reduce mental clutter)

• Use a single planning structure that stays visible so tasks don’t disappear “in a tab” or get forgotten “out of sight.”
• Create your own system from “building blocks,” not copied frameworks
  • Look at what works structurally, then tailor it to how your brain and environment function.
• Plan with visual + tactile tools when possible (e.g., a physical whiteboard with movable parts) to match ADHD needs for immediacy and flexibility.
• Shift from task lists to time + theme planning to prevent constant task switching.

2) Use the “bucket system” (theme tasks to avoid task-switching)

• Bucket = a themed container of related tasks with “walls” so items feel contained rather than forgotten.
• Organize both life and work into buckets, such as:
  • Outreach / follow-ups / DMs / comments
  • Client work
  • Sales activities
  • Skills building
  • Meetings
• When urgent tasks show up: place them in the right bucket, then pick up that bucket when it’s scheduled.
  • This reduces derailment from constant micro-switches.
• Use constraints to your advantage
  • Limit how many buckets you schedule per day—often 2/day (morning + afternoon), sometimes 3 depending on size.
• Prepare “bag/bucket” systems for recurring activities (e.g., gym bag, dance/circus bag, errands bag) so readiness becomes automatic.

3) Prioritization method: “Northstar” instead of generic rock/pebble

• The traditional “rocks and pebbles” approach can fail when everything becomes “non-negotiable.”
• Northstar approach: choose one primary goal for the season (a clear “main thing”).
  • Example: speaking on stages (not podcasts, outreach, or writing a book).
• Filter incoming opportunities by proximity to the Northstar
  • Best fit = directly aligned
  • Next fit = “supporting steps” (e.g., unpaid stage speaking, virtual speaking, similar direction)
  • Less aligned = only done if there’s spare capacity
• Define a pyramid of building blocks that lead toward the Northstar (then other tasks as capacity allows).
  • Example: website setup → speaker reel → pitching/event-planner outreach → networking → then more.

4) Consistency: keep doing the work even when you don’t feel like it

• Don’t let emotions set your schedule—use discipline/integrity.
• Add emotional support through guidance
  • Example approach (religious): faith in God to stay aligned when fear/anxiety disrupt follow-through.
  • Non-religious alternatives: a partner, coach, mastermind/group, or systems that provide external “holding.”
• Notice fear vs. capacity
  • Ask: Is this emotion/fear a true nervous-system need, or a misfiring “burnout fear” blocking progress?
• Increase sustainability by loving the journey
  • Consistency gets easier when you enjoy the work (not just chase outcomes).
  • The presenter emphasizes building content/business around what you’d do “for free” because you genuinely find it interesting.

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Example Tactical Setup (Weekly Planning)

• Whiteboard with magnets
  • Each magnet is labeled with a bucket/theme (and can change season-to-season).
  • Magnets represent the required buckets for the week that must get completed.
  • Buckets are scheduled into days (often 2 blocks/day, sometimes 3).
  • If timing changes, move magnets around, then reassess whether what you’re moving is worth shifting.

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Presenters / Sources

• Presenter: Gia (host of Beyond Meds for ADHDers)
• Referenced prioritization approach: Rocks and Pebbles (mentioned by name; no specific author cited)
• Referenced person: an ADHD business coach friend (not named)
• Tools / platforms referenced: Google Calendar, Notion (used by the presenter), whiteboard/dry-erase magnets