Productivity with Purpose: ADHD-Informed Strategies That Actually Work

There are days (maybe more than I want to admit) when I sit in front of my to-do list and feel completely paralyzed.

I know what needs to be done. I understand why it matters. I even want to do it. But the internal chaos, the pressure to choose the “right” thing, the mental clutter that clouds my ability to focus, it all starts to weigh heavily. And instead of moving forward, I spiral. I organize things that don’t need organizing. I snack. I scroll. I beat myself up.

Sometimes, productivity feels like a battle between my heart and my brain. And honestly? That battle can be exhausting.

If you can relate to this, you're not the only one. I received an ADHD diagnosis during my teenage years, but understanding its implications for me and finding ways to harness the strengths of this neurodivergence while navigating the expectations and norms of our world has often been challenging. Whether you’ve been diagnosed with ADHD or simply live in a world that demands more than your nervous system was built to carry, there’s something tender and very real about this struggle.

It’s not laziness. It’s not a character flaw. It’s often a mismatch between our inner wiring and the systems we’ve been told we should be able to thrive in.

And that’s why this week’s conversation on the Internally Guided Life podcast felt like such a gift. I sat down with Cindy Baker, a speaker, educator, and coach who helps entrepreneurs and creatives build ADHD-friendly systems that support real-life people, people like us, with real brains, real energy fluctuations, real emotions, and real dreams.

Her message? You are not broken. You just need systems that actually work for you.

Reimagining Focus & Productivity: It's Not About Doing More

Cindy's journey with ADHD, as a late-diagnosed adult who spent years pushing through overwhelm, resonated deeply with me. Her approach flips the script on traditional productivity narratives. Instead of demanding more discipline, she invites more self-understanding. Instead of rigid routines, she offers personalized structures that adapt to your flow.

What I love most about Cindy’s work is that it’s not just about getting things done, it’s about getting the right things done with intention, purpose, and enough space for self-compassion.

For so many women I work with, especially creatives, healers, and leaders, this shift is revolutionary. We're not meant to power through. We’re meant to partner with ourselves.

Focus, Flow & the Freedom of Sprints

One of the most practical and powerful tools Cindy shares is her Focus Sprint Strategy, and this is a game-changer.

It’s simple, but it meets the moment:

• Identify when your energy is highest (morning, mid-afternoon, post-movement, etc.)

• Decide ahead of time what you’ll focus on during that time

• Set a timer (start with 20–25 minutes)

• Work on just one thing

• Take a break, celebrate progress, and reset

Focus sprints work because they honor your attention span and reduce the overwhelm of multitasking or undefined work blocks. Research supports this, too—short, timed intervals followed by brief breaks improve attention, creativity, and cognitive stamina (Cirillo, 2018; Pychyl, 2013).

And let’s be honest, when your mind tends to wander or your nervous system is already overstimulated, the last thing you need is a five-hour block labeled “get it all done.” That’s not strategy; it’s sabotage.

Task Prioritization That Doesn’t Feel Soul-Crushing

Cindy also teaches a quadrant-based framework to help you figure out what’s truly urgent, important, or just noise. If you're someone who feels like everything is on fire, or you freeze trying to figure out where to begin, this model offers a kind of grounded clarity.

Personally, I’ve found that even just naming the priority is sometimes enough to free up my energy. It’s like the moment I say, “This is the one thing I’ll do right now,” my nervous system exhales. There's no need to fix everything all at once. There's just this step, this breath, this moment of aligned action.

Self-Care Is Not a Side Quest

This part of the conversation landed straight in my heart: self-care is not a reward for productivity; it’s the foundation of it.

Cindy and I talked about how things like sleep, hydration, nutrition, emotional regulation, and connection are not just “nice to have.” They are essential tools for focus and well-being. When we ignore those needs, we may get more tasks checked off, but we lose ourselves in the process.

For women, especially those juggling careers, caregiving, businesses, and high expectations, this reminder is everything. You’re allowed to build systems that support your humanity. You’re allowed to rest. You’re allowed to meet your needs without "earning it."

And yes, you can still be wildly productive, on your terms.

A Challenge for You This Week

If you’ve been feeling scattered or stuck, here’s your invitation:

Try just one ADHD-informed strategy from this episode. Maybe it’s a focus sprint. Maybe it’s naming your top three priorities. Maybe it’s choosing to not multitask, just for today.

And maybe, just maybe, it’s showing yourself grace when the day doesn’t go as planned.

Tune In: E34 of Internally Guided Life

🎧 Productivity with Purpose: ADHD-Informed Strategies for Focus

Listen now on your favorite podcast platform

This episode is more than tips, it’s a heart-centered reframe of what it means to be productive in a world that often forgets to make space for our humanness, our realness, and our softness.

With love and focus,

Kayla

If you’re ready to create a life where you feel energized, balanced, and aligned with your purpose, let’s connect. Imagine waking up each day with clarity about what truly matters and the confidence to lead from a place of authenticity and strength. Schedule a free discovery call with me, and we’ll work together to uncover the tools, insights, and strategies you need to step fully into your potential and create a life you love.

I’m Kayla M. Sweet, MA, a Gallup-Certified Strengths Coach and the founder of Internally Guided Leadership Consulting LLC. I believe in the power of living in alignment with your strengths and values, and I’ve dedicated my career to helping heart-centered women do just that. With a BA in Psychology, an MA in Consciousness and Transformative Studies, and over a decade of experience in leadership, human resources, talent development, and mental health, I bring a unique blend of expertise and empathy to the work I do.

My approach is all about empowering you to reconnect with your strengths, trust your inner wisdom, and create a sense of balance that feels sustainable and true to who you are. You’re not broken, and you don’t need fixing. What you need is space to grow, support to navigate life’s transitions, and guidance to step into your worth with confidence.

If this resonates, I’d love for you to tune into my Internally Guided Life Podcast—a space where I share stories, tools, and inspiration to help you lead with purpose and create meaningful change.

Sources:

• Cirillo, F. (2018). The Pomodoro Technique. Currency.

• Barkley, R. A. (2010). Taking Charge of Adult ADHD. Guilford Press.

• Pychyl, T. A. (2013). Solving the Procrastination Puzzle. TarcherPerigee.

• Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults. Routledge.Productivity with Purpose: ADHD-Informed Strategies That Actually Work