How to Make Boring Tasks Fun

ADHD-Friendly Strategies

When my daughter was about nine years old, she had to memorize a series of terms and definitions for a test. Having ADHD, she struggled to concentrate. After trying flash cards to no avail, I had an idea.

We went outside, and I had her run as fast as possible down our driveway, curve back around, and run past me. Each time she did, I shouted out a term and definition. When she came around again, she would recite it and get another one before she was out of earshot.

Success.

This isn’t a problem only for kids; Completing mundane tasks can feel especially challenging for anyone struggling with ADHD. While everyone might struggle with certain tedious activities—like doing laundry, responding to emails, or managing paperwork—people with ADHD often find these tasks exceptionally draining due to difficulties with sustaining attention and motivation. The lack of immediate stimulation makes it hard to stay engaged, leading to procrastination and incomplete to-do lists.

However, turning these necessary yet unexciting tasks into more engaging challenges can make them easier to tackle. By infusing creativity, movement, and reward systems into everyday chores, you can transform an otherwise dreary activity into something more enjoyable—and thus, more likely to be finished. In this expanded post, we’ll explore various ADHD-friendly strategies for “gamifying” everyday tasks and provide practical tips to integrate them into your routine.

Understanding Why Boring Tasks Are Hard for ADHD Brains

Before diving into strategies, it’s helpful to understand why certain tasks feel so unbearable for the ADHD brain. ADHD is associated with impaired executive functions—cognitive processes like working memory, planning, and task initiation. When a task lacks novelty or immediate reward, the brain struggles to maintain focus. Instead, you might find yourself seeking out something more interesting, like browsing social media or diving into a hobby project. The good news is that you can often “trick” your brain by reframing how you approach these mundane tasks, making them feel more stimulating.

ADHD-Friendly Strategies to Make Tasks More Enjoyable

Below are multiple techniques you can use to inject fun, excitement, or at least some level of engagement into routine tasks. By experimenting with these methods, you can figure out which approach works best for your unique preferences and ADHD symptoms.

1. Gamify Tasks

Why It Works:
Turning a task into a game leverages the reward-seeking aspect of the ADHD brain. The sense of competition or the desire to achieve a new “high score” can help you focus on the task at hand rather than avoiding it.

How to Implement:

  • Set a Timer: Use a stopwatch or a simple app on your phone. Challenge yourself to complete a certain amount of the task—folding 10 pieces of laundry or processing 5 emails—before the timer goes off.

  • Create Levels or Streaks: Treat each accomplishment like leveling up in a video game. For instance, each 15-minute cleaning session could be considered one level, and stringing multiple levels together can build momentum.

  • Track Progress Visually: Use a habit-tracking chart or a whiteboard where you can fill in boxes or move a marker to show how much you’ve done. Seeing your progress can be highly motivating.

2. Use Music & Movement

Why It Works:
ADHD brains often benefit from additional stimulation. Music and movement provide that extra input, making it less likely for the mind to wander.

How to Implement:

  • Upbeat Playlists: Create a playlist of upbeat songs that energize you. Listening to these tracks can make it more fun to do chores like washing dishes or tidying up.

  • Dance or Pace: Instead of sitting still, see if you can move around. If you’re folding laundry, consider marching in place between each item. If you’re on the phone for work, walk back and forth (if possible) to release restless energy and improve focus.

  • Sing-Along Sessions: Singing to your favorite tunes can act as a mini break for your mind. Just remember to keep the volume at a manageable level if you’re sharing space with others.

3. Incorporate Rewards

Why It Works:
ADHD makes it challenging to persist with tasks that don’t have a clear, immediate payoff. Introducing a small reward can provide an external motivator to push through.

How to Implement:

  • Use an App Like NoPlex: NoPlex or similar apps allow you to set goals, track progress, and assign rewards. For example, if you finish answering all your emails, you might earn 15 minutes of a favorite hobby or a piece of your favorite candy.

  • Set Incremental Rewards: Break a large task into smaller parts, and give yourself a small treat at each milestone. For instance, for every 30 minutes spent on cleaning, enjoy a quick chat with a friend or a short walk outside.

  • Personalize Your Incentives: Rewards can be tangible (like a snack or a small purchase) or experiential (like watching an episode of a favorite show). Tailor them to what you find genuinely motivating.

4. Break Tasks into Short Bursts

Why It Works:
Long periods of concentration are tough for people with ADHD. Short intervals of work followed by brief rests help maintain energy and mental clarity.

How to Implement:

  • Pomodoro Technique: Work for 25 minutes and then take a 5-minute break. This structure allows for consistent periods of focus without overwhelming your mind.

  • Adjust Durations to Fit Your Needs: You may find that 15-minute intervals work better than 25. Experiment to see which ratio of work-to-break time keeps you most engaged.

  • Track Your Sessions: Keep a log of how many Pomodoro rounds you complete each day to monitor your productivity and celebrate your progress.

5. Pair Tasks with Enjoyable Activities

Why It Works:
When the brain is partially engaged by something fun, it’s easier to tolerate or even enjoy a dull chore. This principle is often used in habit-stacking—doing a necessary task alongside something you actually like doing.

How to Implement:

  • Audio Entertainment: Listen to a podcast, audiobook, or your favorite playlist while folding laundry or tackling data entry.

  • TV or Movie Companion: If your task isn’t too mentally demanding (e.g., sorting items, cleaning), watch a light-hearted show or movie in the background. Be cautious, though—some might find TV too distracting.

  • Combine with Exercise: If possible, do something physical like squats or light stretching when you take breaks from your main task. This keeps your body active and helps fight boredom.

6. Turn It into a Social Activity (Body Doubling)

Why It Works:
Body doubling, where you work alongside a friend or colleague, is extremely beneficial for ADHD. Having someone else present can provide a sense of shared accountability and motivation.

How to Implement:

  • Invite a Friend Over: Tackle chores together. For instance, you could each bring a basket of laundry and fold while chatting.

  • Virtual Sessions: Set up a video call with a friend or family member, even if you’re working on separate tasks. Keep the camera on, so you feel more accountable to stay on track.

  • Meet Up in Shared Spaces: If you’re working on paperwork or studying, go to a library or coffee shop with a friend. The mere presence of another person can help maintain focus.

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Additional Tips for Long-Term Success

  • Rotate Techniques: Experiment with different methods—gamification, music, rewards, or body doubling—and switch them up to keep tasks fresh and interesting.

  • Stay Organized: Make sure you have a clear plan of what needs to be done. Use calendars, apps, or to-do lists to structure tasks so you don’t waste time figuring out your next step.

  • Know Your Peak Times: Pay attention to when you’re most alert—morning, afternoon, or evening. Scheduling mundane tasks during your peak energy periods can make them less daunting.

  • Adjust as Needed: If something feels like it’s not working or is causing frustration, don’t be afraid to modify the strategy. Tailor every approach to fit your personal preferences and energy levels.

  • Celebrate Small Wins: Even small victories matter. Recognizing incremental progress can boost self-esteem, especially when you’re managing ADHD. Over time, celebrating these wins can reinforce a positive cycle of motivation and productivity.

Conclusion

Mundane tasks often present a significant obstacle for individuals with ADHD, primarily due to challenges related to executive function and a higher need for stimulation. Thankfully, numerous strategies can transform these tedious responsibilities into something more engaging. By gamifying tasks, incorporating music and movement, offering yourself rewards, breaking tasks into short bursts, pairing chores with enjoyable activities, and even bringing in a friend or colleague for body doubling, you can inject variety and fun into daily routines.

Over time, these techniques can lead to better task completion rates, reduced procrastination, and a more positive outlook on responsibilities that once felt unbearable. It’s essential to remember that everyone’s ADHD experience is unique; feel free to adapt or combine these methods in ways that best suit your needs. With the right approach, even the dullest chores can become manageable—or dare we say—almost enjoyable.

References

Brown, T. E. (2013). A New Understanding of ADHD in Children and Adults: Executive Function Impairments. Routledge.

Disclaimer: This article is intended for informational purposes only. For personal diagnosis or treatment, consult a qualified healthcare provider.