If you struggle to focus, juggle tasks, and meet deadlines, here are a few ideas for getting you on track.

1. Do a “brain dump.” When you feel too busy, it can be hard to manage all the tasks you have to get done. Start your week or every morning with a “brain dump.” Write down everything floating around in your brain on one big list, including work and personal tasks. Then break down the list into steps, such as smaller to-do lists or items on your calendar. This brain dump will make you less anxious about forgetting a task, and you will feel more in control.
2. Try “body doubling.” Schedule an hour or two to work with a friend or coworker without socializing. You can even do this on a video call—keep your cameras on but turn off your microphones and get to work. A brief, initial conversation to discuss what you’re working on is fine, but this isn’t a time to chit chat. The idea is that another person’s presence will increase your feelings of accountability and will motivate you to get things done.
3. Set a timer. If you procrastinate on a task that you feel is boring or stressful, set a timer to tackle it for 10 or 15 minutes. You don’t have to finish the task. When the timer goes off, if you want to keep working, great. If you want to stop, no worries—come back to the task later using the same technique.

For more advice, read “4 Productivity Tips That Actually Work for Someone With ADHD.”