*This is my second post in a series called Managing ADHD in Real Life. Subscribe so you don’t miss upcoming posts!

“It’s all about momentum.”

It’s advice a friend with ADHD gave me a few years ago, and it’s been a game-changer.

Momentum isn’t just about maintaining forward motion. It’s an approach that focuses on stacking wins so your brain thinks, “Hey, I’m making progress and being productive! I like this!”

ADHD brains crave that feeling.

But momentum can be fleeting. It’s easy to derail. Small interruptions and distractions can bring it to a screeching halt. That makes it imperative that you take care to protect your momentum and give yourself the best chance to capitalize when you capture it.

Here are some things to try.

Thanks for reading! This is my second post in a series, so be sure to subscribe for free so you don’t miss any upcoming posts!.

Strategies for Building and Maintaining Momentum

To-Do List

Let’s start simple. Never underestimate the power of checking items off a list. It’s a visual, tangible way to see how much progress you’re making. Your to-do list isn’t a work of art. It doesn’t have to be perfect. It doesn’t have to make sense to anyone but you. If something comes to mind, just write it down! My favorite thing to do? Add a few EASY items to the top of the list so you can check things off right out of the gate. That makes for a happy ADHD brain. Remember, we are stacking wins, so don’t make a task a heavy lift.

Remove Distractions

This is a big one. If you’re looking to get something done, identify all the things that regularly interrupt you. Public enemy number one is usually smartphones. Stick it in a drawer somewhere or stash it on the other side of the house. The world can wait.

Speaking of Distractions, Computers are Distraction Machines

Avoid computers if you need to get on a roll. Need the computer to do your work? Turn off Wi-Fi; write with pen and paper; avoid your email if you can; avoid social media (don’t ask me how many times I checked Facebook while writing this piece). When you have to use your computer, try to make it as boring as possible.

Just Start

My grandpa always used to say, “Let’s do something, even if it’s wrong”, and I think about that a lot. The greatest source of friction is often initiating a task. So, if you remove the need for something to be correct, and you allow yourself to be imperfect, you significantly reduce the friction. Reduced friction means better initiation, and initiation is the first step towards momentum.

“Friction” Items

What is slowing you down? Make a list. What frequently stands in your way? Is it too many decisions? Poor initial planning? Too much planning? It’s different for everyone. Like I tell my clients, “you are your own internal expert.” As an expert, figure out what works best for you and put it to practice.

Visual Clutter

Does visual clutter derail you? Is there stuff on your desk, laundry in your home office? Think about where you go to get things done. Is it a space that’s free from things that draw your attention away? What about other work you have to do? Is there a stack of projects that you’ll come across that can distract you? Clean space, clear mind.

Avoid Doing Too Much

Try to stick to one thing at a time. Trust me when I tell you, trying to multitask will not help your momentum.

Time Blocking

Set aside time to focus and allow yourself the space to build momentum. If you work in an office, that can be hard because there are so many ways to get distracted. But block the time on your calendar. Don’t schedule anything and respect it. Some people call it focus time. I call it momentum building time. And sure, maybe a chunk of that time will be spent actively building up your momentum at the start, but once you’re moving, you might surprise yourself with what you can accomplish. I get it. It’s hard to just turn your brain on and be productive when you have to be. That’s okay. Providing yourself with the space to be productive will make a difference.

Momentum Inhibitors as a Dad (i.e. my kids)

If you’ve ever tried to do anything efficiently with children in tow, you know that kids are pretty effective momentum killers. It’s not out of malice. They aren’t intentionally preventing me from getting things done. But man, if they don’t pick the perfect moment to interrupt progress.

It’s especially hard to focus when I’m solo-parenting. And when I struggle to focus, I tend to just give up what I’m working on. In truth, I’ve probably exploited that tendency. I let my brain convince me that, if I’m going to get constantly interrupted—and keeping in mind that my goal has always been to follow the path of least resistance—I shouldn’t even try to do things.

Don’t be like me. Try to do things, even if you’re guaranteed to get interrupted. I can think of many projects around the house that I’ve avoided doing because I feel like the possibility of being interrupted is enough of a deterrent. I’m working on changing that.

Part of that change has been to accept that things aren’t perfect, and I may not complete a project in one go. That makes me twitch a little, but some progress is definitely better than no progress at all. Right? Train your brain to try, even when the circumstances are less than ideal.

Did I mention it’s not easy being a parent?

Your Version of Momentum Needs to Work for You

The moral of the story is, momentum can be your friend. Find ways to get on a roll. Stacking easy wins is a good place to start. Protect the space you need to focus so that you don’t get derailed as easily.

It’s not always going to go smoothly. Sometimes real life will get in the way. But if you practice ways to capture momentum—and realize being a parent means it won’t always look perfect—you will discover you can get things done.

At the end of the day, it’s all about momentum…on your terms.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit carignanevonpohle.substack.com