Guidance for: It's boring and I keep sliding off

Make the task pay better

This is an interest problem. An under-stimulated ADHD brain won't hold attention on a low-reward task, and pressing harder just burns the afternoon. So make the task pay better.

Then, if you have room for it

• Body-double: work alongside someone, in person or on video. It works even when they're doing something unrelated.
• Add sensory input — instrumental music, standing up, gum, pacing while you're on the phone.
• Race a timer. Short, visible, slightly too tight.
• Pair it with something you actually like: a good drink, a specific playlist, a nice pen. Let the task borrow the reward.

Watch

• How to give your brain the stimulation it needsHow to ADHD · 8 minTreats under-stimulation as the actual problem instead of weak discipline.(opens in a new tab)
• ADHD and boredomHow to ADHD · 6 minWhy boredom is physically uncomfortable with ADHD, not just unpleasant.(opens in a new tab)
• What is a body double, and how does it help?How to ADHD · 3 minWhy working next to another person makes a dull task possible.(opens in a new tab)

Read

• The ADHD body double: a tool for getting things doneADDAAn ADHD coach explains where the technique came from and how to set one up.(opens in a new tab)
• Could a body double help your productivity?CHADDCHADD's overview, including honest notes on when body doubling backfires.(opens in a new tab)
• FocusmateToolBooks you a stranger on video to work silently alongside. Free tier.(opens in a new tab)