Why Do Tasks Take Longer with ADHD? (and tips to help)

You sit down to reply to one email, write a single paragraph, or clear off your desk. Easy, right?

Then somehow it’s two hours later, your inbox is color-coded, you’ve deep-cleaned a drawer you didn’t mean to open, and that original task? Still untouched.

Meanwhile, your neurotypical coworker has already finished three chapters, gone for a run, and made homemade pesto.

What in the heck happened?!

Welcome to the ADHD Productivity Spiral™, where time is weird, focus is slippery, and simple tasks somehow turn into mental marathons.

I can't even tell you the number of clients who have mentioned that they have always taken waaaaay more time than their coworkers, classmates or peers on work tasks or assignments. They have felt that it meant something negative about their intelligence, and about their capabilities. That couldn't be further from the truth.

What Actually Makes ADHD Tasks Take So Long?

1. Task Initiation- it isn't about laziness, it’s a wiring issue, based on interest & stimulation.

For peeps with ADHD, knowing what to do and doing it are completely separate things.

You’re not avoiding the task because you’re lazy. Your brain is stuck at the activation point, like a car with no ignition.

Helpful Tip: Build a “runway” to help your brain take off. Instead of “write the paper,” (which can feel sooooo daunting) try:

• Open the laptop

• Name the doc

• Type one sentence

• and so on...

Micro-starts lower the barrier just enough to gain some momentum.

2. Your brain is managing more than just the task, which causes slower processing speed.

When you start a task, your brain isn’t just “doing the thing.” It’s running a silent background list:

“What if I say the wrong thing?” “Where’s that form I need?” “I should check that other message first.” "What am I going to eat for lunch?"

This mental multitasking, combined with perfectionism, anxiety, and sensory distractions, slows everything down.

Helpful Tip: Use external scaffolding to quiet the noise:

• Write down intrusive thoughts on a notepad (you can come back to them later, or not).

• Work in a clean, boring environment when possible.

• Turn off all app notifications on phone & computer.

3. Urgency = Dopamine (But keep in mind, manufactured urgency can burn you out)

ADHD brains often need urgency to activate. But waiting until the last minute creates a cycle of stress and shame. Both of which, we do not have time for!

Helpful Tip: Create low-stakes urgency earlier.

Try:

• “Beat the timer” challenges (set for 10–15 min) I use this when putting away laundry, or when typing emails.

• Using a body double or accountability partner (This is my favorite go-to step. In fact, as I type this post, I am body doubling with some friends, virtually)

• “Fake” deadlines that come before the real one (especially helpful for longer projects). I have to add, some clients give me pushback on this one, and I explain that IMHO, this one works especially well, IF you have extrinsic accountability, which could be someone else who knows your goal and can follow up on the progress. (i.e a coach, friend, family, etc...)

Having low-stakes urgency keeps the dopamine boost without the cortisol crash.

4. The comparison trap is a total time waster!!!

Every time you compare your productivity to others, you chip away at your energy and focus.

Your brain isn’t a factory line. It’s a forge. What you create might take longer, but it’s often more thoughtful, innovative, or deeply personal.

Helpful Tip: Redefine success. Instead of measuring output, track:

• Effort invested

• Barriers overcome

• Micro-wins that moved the needle

• Create a "Log of Awesome" (Stay-tuned for another blog post where I go into this)

Your progress counts, even if it’s nonlinear.

BONUS: ADHD Productivity Hacks (That Actually Work):

If you're ready to reclaim some of your focus without guilt-tripping yourself, try these:

***Gamify mundane tasks. “Can I file these papers before this playlist ends?”

It sounds silly, but the brain loves novelty and challenge.

***Use “visual friction.” Want to stop doom scrolling? Put your phone in a clear box with a timer lock. Want to start a task? Leave out your materials in plain sight. Easy!

***Schedule buffer time. Tasks usually take longer than we expect, and transitions even longer. Adding padding helps prevent the shame spiral of always being behind. I like to use the 2.5X multiplier. Whatever time you think something will take, multiply it by 2.5 and VOILÀ, a more ADHD-friendly amount of time to get the thing done, that factors in distractions and slower processing speeds.

Final Word...

If your tasks take longer, it’s not because you’re less capable, and it most definitely has nothing to do with intelligence. It’s because you’re navigating a brain wired for interest, stimulation, and spontaneity in a world built for structure and sameness. We're not victims, we just have to get create and figure out how to work with our brains in this whacky world of expediting everything! With the right supports, systems, and self-compassion, you can get things done, in your own way, at your own pace.

Now, go out and get after it! I believe in you!