We review them on their own too, in full detail: the reMarkable 2 and the Sony WH-1000XM5.
ADHD Deep Work Guide
Deep Work with ADHD is Possible: It looks different than neurotypical deep work. You need more structure, more breaks, and more environmental control. But you can absolutely do it.
What is Deep Work?
Focused, Complex Work
- Cognitively demanding tasks
- Requires sustained concentration
- Produces high-value outcomes
- Can't be done while distracted
- Examples: Writing, coding, strategy, learning
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Deep Work Essentials
- Sony WH-1000XM5 Noise-Canceling Headphones Block all distractions for true deep work sessions
- Time Timer MOD Visual timer keeps you aware of time without breaking focus
- FlexiSpot Standing Desk Switch positions to maintain energy during long deep work sessions
ADHD Deep Work Setup
Before You Start
- Choose ONE task - decision made in advance
- Clear everything else - desk, tabs, notifications
- Set your environment - noise, lighting, temperature
- Have essentials ready - water, snacks, materials
- Set your timer - 25-50 minutes
ADHD-Modified Deep Work
Adapt the Principles
- Shorter sessions: 25-45 min vs. 90+ min
- More frequent breaks: Movement, not scrolling
- External structure: Timer, body double, accountability
- Interest injection: Make boring tasks more engaging
- Time it right: During peak energy hours
The Deep Work Ritual:
- Same time daily (builds habit)
- Same location (context cue)
- Same startup routine (signals brain)
- Same wind-down (closure)
During the Session
Staying in Deep Work
- Write down distracting thoughts for later
- If stuck, move to a different part of the same task
- Stand up or change positions if restless
- Talk through the work out loud
- When timer ends, STOP (prevents burnout)
Building Deep Work Capacity
Start Small, Grow
- Week 1: 15-minute sessions
- Week 2: 20-minute sessions
- Week 3: 25-minute sessions
- Gradually increase as capacity builds
- Track your sessions for motivation
The companion workbook
ADHD Focus Workbook for Adults
by Quinn Ellery
A fill-in workbook built around the tools on this site: Pomodoro timer variants, body doubling, task breakdown into next physical actions, and time blindness tools that work with your brain, plus 12 weeks of undated focus planning pages.
Paperback on Amazon