Toxic Productivity

My attempt to redefine worth and embrace authenticity over efficiency.

Dear friends,

Today, I want to dive into a topic that's close to my heart and, I suspect, to many of yours: the intricate dance between productivity and creative flow, especially through the lens of ADHD.

Let's start with the "2-minute rule", a gem from David Allen's book "Getting Things Done". It suggests that if a task takes less than two minutes, the best approach is to do it right away. Rather than let the thought of it consume you, if it takes less than 2 minutes, tick it off your list. Examples include replying to that email you keep thinking about. Emptying the dishwasher. Reply to that SMS your friend sent you last night. Simple, yet profound. However, as I've come to realise, this rule isn't a one-size-fits-all, particularly for the ADHD mind.

Picture this: you're deeply engrossed in a task, your mind is firing on all cylinders, you're in the zone that psychologist Mihály Csíkszentmihályi called flow back in 1970. Suddenly, you remember the "2-minute rule." Anything that can be done in two minutes should be done immediately. You panic, and the muse elopes. Goodbye flow.

Flowing feels like riding the beautifully unannounced, ineffable wave of creativity. Image credit: Jeremy Bishop on Unsplash

The ADHD Brain: A Different Kind of Productivity

The ADHD brain, like a delicate ecosystem, thrives on this flow. It doesn't appreciate being micromanaged or pulled away from its natural course, particularly when we hyperfocus. Hyperfocus in ADHD refers to an intense concentration state where we ADHDers become fully absorbed in an activity of interest to the point where we may become oblivious to the world around us. It's similar to flow in the sense of deep engagement, but it's often an automatic concentration that can be both a strength and a challenge.

For people with ADHD, hyperfocus can be problematic when it leads to neglect of other important tasks or responsibilities. However, it can also be harnessed as a powerful tool for productivity and enjoyment when aligned with meaningful tasks and goals. And this is where the principle of self-acceptance becomes crucial. It's about acknowledging that sometimes, the best thing we can do for our productivity is to simply let it be. Like today, I’m supposed to be finishing another task. I know it’s getting closer to the wire, but I feel this overwhelming need to write this article. If I continue cracking on with the other task, specifically, writing another article that is actually paid), I’m bound to be thinking about this Substack piece, and I won’t be able to focus on the other tasks properly. Fair enough that the other article is more than a 2-minute job, but I could “sit with myself” and look at the situation logically and say, “OK, the other article is going to take me 2 hours to finish. Then I have the rest of the day to engage in other more creative pursuits.” But no, that won’t work for me. And that’s fine. My brain doesn’t work logically sometimes, and that’s down to the fact that the neurobiology of the ADHD brain is unique, and the connections between different parts of the brain (or pathways) that carry messages from one area to another using neurotransmitters like dopamine, acetylcholine or GABA works differently in ADHD, as I’ve tried to summarise in my “Mapping The Mind” infographic.

I translate this complex circuitry into practical, actionable knowledge that you can use in your day-to-day life in my Thrive With ADHD course.

I discuss this circuitry in detail and how it is core to the behaviour of the ADHD brain in my Thrive With ADHD course. Image credit: Dr Miguel Toribio-Mateas / The Creative Scientist.

Toxic Productivity: The Hidden Trap

The ADHD brain is a fascinating landscape of contrasts. It's where creativity can flourish in boundless fields, yet routine tasks often feel like navigating a labyrinth. The 2-minute rule is just an example of endless “productivity hacks” that, while effective for many, can sometimes feel like an imposed structure that clashes with the natural rhythm of the ADHD mind.

In a world that often equates busyness with success, we fall into the trap of “toxic productivity.” For those of us with ADHD, this is more than just a trap; it's a reinforcement of the negative feedback we've received throughout our lives: that we're not good enough, not punctual enough, too loud, too easily distracted. Yet every time I scroll my social media feeds, I get bombarded with apps that will make my life simpler, planners that will sort out all my procrastination issues, and “ultimate guides to getting things done” that will turn my ADHD brain into a superhero.

My reality is that I’ve subscribed to tens of productivity apps, calendars, journals… you name it. I’ve paid for them only to abandon them after a few days. And I’m not alone. This is a recurring conversation issue with my neurodivergent friends. The subliminal message I’m sending to my brain anytime this happens is failure and rejection. The ADHD brain doesn't like rejection. It is intensely affected by it, a phenomenon called Rejection Sensitivity Dysphoria or RSD. So, if your ADHD brain is going in a certain direction and you stop it from doing what it's doing, the message it's getting is akin to being told off. It feels like a bad boy/bad girl being told off for being naughty and not doing what he's supposed to be doing. And that is the dark side of productivity in ADHD.

But there’s something that worries me even more than this toxicity. In our quest to achieve unrealistic standards of effectiveness, we are at risk of losing our most precious asset: our creativity. The ADHD mind is not just a checklist to be managed; it’s a vibrant, chaotic, wonderfully creative force. When we push it into the proverbial “naughty corner,” we're not just stifling productivity, we're suppressing the essence of who we are. This relentless pursuit of productivity can lead to burnout and lifelong trauma triggered by a sense of perpetual inadequacy. I have had the chance to experience this myself, and it ain’t pretty.

Procrastination: An Ineffable, Unannounced Muse

I’ve often pondered over the value of procrastination. My best ideas tend to emerge seemingly out of nowhere, often when I leave a project so close to the deadline that starts to become ridiculous. When a deadline looms like a thundercloud, it’s as if the pressure cooked up a storm of creativity. This leads me to wonder: if I had rigidly stuck to schedules, diligently ticking off every two-minute task, would I have had the same encounter with the muse? Would that idea have arisen in the same format, making me feel like it really added value to my project? Would these strokes of inspiration have struck with the same intensity? Or would they have been lost in the orderly hum of efficiency?

So, for me, there’s an interesting twist: procrastination isn't always the villain it's made out to be. In my experience, some of my most enlightening ideas have emerged from the crucible of last-minute pressure. It's as if the adrenaline rush of an impending deadline ignites a spark of creativity that structured planning simply can't. And I’ve come not only to accept that as part of who I am but actually love it. The state of 'flow' is where the magic happens for many with ADHD. It's a realm of deep focus, where time fades into the background and innovative ideas come to life. This is why rigid adherence to productivity techniques, like the 2-minute rule, can sometimes be more of a hindrance than a help.

Amidst the whirlwind of self-optimisation and the clamour for productivity, I love this image because it stands as a poignant reminder to cherish the essence of simply being human. Here, against the serene backdrop of nature's gentle bloom, we witness a moment of stillness, a silent rebellion against the notion that our worth is tied to our output, and a testament to finding peace in the authentic rhythm of our lives. Image credit: Hasan Almasi on Unsplash.

Practicality As A Compass For the ADHD Mind

In the quest to cultivate a nurturing environment for the ADHD mind, practicality must be our compass. It begins with establishing a personal definition of success. For me, that means one that values wellbeing and creative satisfaction over societal metrics of productivity. For the ADHD brain, this may involve scheduling “unstructured time” blocks where exploration and spontaneous activity are not just permitted but encouraged. Call it “play time,” if you’d like. Also, time to do nothing is crucial. It allows certain networks in the brain (like the Default Mode Network) to increase the connectivity of different areas that struggle communicating with each other in ADHD, like the prefrontal cortex and the supplementary motor cortex, both of which are within the prefrontal lobe in the brain, involved in executive function. This approach acknowledges the natural ebb and flow of attention and allows for the deep dives of hyperfocus that can be so rewarding, but it doesn’t make you feel naughty for the days that feel like a write-off. Where is that feeling stemming from? Allow yourself to have those days. Your brain needs them. Create a reality where those are normalised without making you feel less worthy of everything you’re worthy of.

Moreover, harnessing the power of routines that are in harmony with your circadian rhythms can be transformative. Structuring your most challenging tasks during peak periods of alertness while allowing for rest or less demanding activities when your energy wanes respects your neurological needs. Introducing mindfulness techniques, such as guided meditations or deep-breathing exercises at intervals throughout the day can also serve as anchors, helping to maintain a centred state amidst the chaos of productivity pressures.

A tactical retreat from the digital world is often necessary to mitigate the onslaught of “productivity propaganda.” Consider a mini digital detox with designated times when electronic devices are set aside. See these as more than breaks. They’re essential parts of your daily brain self-care routine. These oases of calm create space for reflection and the cultivation of inner tranquillity, which is often the fertile ground from which our most creative ideas sprout.

Lastly, the practice of self-compassion is paramount. Embracing your unique neurodivergent attributes means recognising that not every moment needs to be optimised. It's about redefining productivity to include personal growth, learning, and happiness without blocking out all useful emotions, from anger to frustration, because they all carry a valuable message. By doing so, you create an internal environment where your ADHD mind can not only survive but truly thrive.

Simply Being Human

In recent times, we've witnessed an explosion in the culture of self-optimisation. Social media brims with tales of “brain hacking,” “body hacking,” and even “spiritual hacking.” Every moment of every day is an opportunity to be leveraged for self-improvement. An AI-driven calendar will manage my day for me to make me super efficient. A 28-day calistenics programme will give me the body of a 20-year-old. A two-day Ayahuasca retreat is sold to me as a fast-track route to enlightenment. Yet, I can't help but question: in our relentless pursuit of productivity, have we lost touch with the essence of simply being human?

This relentless push towards productivity is not merely a personal choice but a reflection of capitalist values that prioritise output over wellbeing and accomplishments over wisdom. Productivity, a term so neatly tied to the metrics of efficiency and economic output, becomes a yardstick by which we measure our worth. However, the incessant drive to maximise every waking moment stands in stark contrast to a worldview that I, and perhaps many of you, hold dear.

To step back from this cycle of perpetual self-enhancement is not to declare life meaningless. On the contrary, it's to search for authenticity amidst a cacophony of societal expectations. It's an act of rebellion against the consumerist narrative that equates personal worth with perpetual growth and acquisition. This philosophy is not rooted in a nihilist “why bother” kind of attitude but in a desire for a more balanced existence, one that prioritises self-acceptance and authenticity over the relentless climb up the ladder of supposed success because, newsflash, more isn’t always better, one of the bits of wisdom my nearly 51-year-old brain has privy access to.

Our lives are not commodities, and our value is not contingent upon how much we can produce or improve. In rejecting the capitalist notion that our worth is measured by productivity, we reclaim our time and our psyche from the market's demands. We choose to measure our lives not by the number of tasks completed but by the moments of connection, the depth of our experiences, and the joy of our existence.

By embracing this perspective, we're not succumbing to meaninglessness; we're embracing a different kind of meaning — one that's self-defined, richer in quality, and deeply personal. It's a call to step off the treadmill of productivity and to find a pace that resonates with the rhythms of our own lives.

As we navigate the ebbs and flows of our ADHD minds, let us embrace the spontaneity and creativity that define us rather than confining ourselves to the rigid constructs of productivity. The essence of our unique neurology cannot be captured by society's stopwatch. It thrives in the rich soil of freedom, where the seeds of last-minute inspiration can blossom into ideas that are as profound as they are unexpected. By accepting the unpredictable nature of our focus and the nonlinear paths of our productivity, we honour the full spectrum of our experiences as individuals with ADHD. I’ve learned to celebrate the moments of unexpected genius that arise not in spite of, but because of, my distinctive ways of being. In this celebration, I have found my true value, a value that transcends the metrics of capitalism and resonates with the authentic rhythm of my life. If I can do it, so can you. So let this be our mantra: productivity is not the measure of our worth; it is the ability to honour our natural rhythms that truly enriches our existence.

Thank you for reading, and as always, I look forward to your thoughts and experiences in the comments below.

Love 🌼