ADHD Productivity: How 10-Minute Brain Breaks Actually Help You Get More Done

Let me be real with you: I used to think taking a break was cheating.

There I was, elbow-deep in dishes, with a mental to-do list the length of a Walgreens receipt, telling myself I couldn’t possibly stop. What kind of “productive” person pauses to read a book for 10 minutes in the middle of the day? (Spoiler alert: Me. Now. As much as possible. And it turns out I’m more productive because of it.)

In celebration of the International Day of Friendship, I shared an Instagram Reel showing just that - a quiet moment with a book, a warm coffee, and my trusty dog curled up nearby. It’s a visual love letter to the idea that your best friend might just be the one who reminds you to slow down. (Thanks, Gideon. You’re a real one.🐾)

But beyond the cozy aesthetic is something deeper: a shift in how I define productivity. Especially when it comes to ADHD productivity.

Rethinking ADHD Productivity with 10-Minute Resets

If you’ve been following me for a bit, you might’ve heard me mention the book I’m working on, Start Where You Are, Use What You Have, Forget the Fancy Planners. It’s a work in progress (aren’t we all?), but one of the core ideas I share is that motivation is a myth and momentum is magic. For neurodivergent folks - those of us living with ADHD, Autism, or simply an overworked brain - rest isn’t optional. It’s part of the cycle.

And trying to go-go-go like everyone else only ends in overwhelm and a Netflix coma surrounded by empty snack bags. 😭

Instead, I'm learning to use the energy I do have to reset. Sometimes that means:

• Reading for 10 minutes between work and dinner prep

• Taking a drive to grab an ice cream cone (yes, even in winter)

• Listening to a favorite playlist through earbuds to shut out the chaos

• Starting a teeny craft project - just enough to scratch the creative itch

• Using my Endel app to take a nap without shame

And guess what? That still counts as being productive. Because I’m filling my cup instead of pouring from an empty one.

You Deserve Breaks, Even When the Dishes Aren’t Done

Let me say this louder for the people in the back: you don’t have to earn your break!

If you're like me, you’ve spent years watching other people enjoy life from the view at the kitchen sink. While you were folding laundry, they were relaxing. While you were meal planning, they were binge-watching. And instead of joining them, you told yourself, I’ll rest when I’m done

But with a life like ours, “done” doesn’t happen. It resets every 30 minutes.

So now, I ask myself: What can I do with the energy I have right now? And if the answer is “nothing,” then that’s what I do - for 10 minutes, on purpose, with joy.

This shift has been the biggest boost to my ADHD productivity. I no longer try to force focus for hours on end—I work with my rhythm instead of against it.

The Magic of the 10-Minute Brain Break

I want to encourage you to try one today. Set a timer - Alexa is quite handy for this situation. Pick one of these low-lift options and actually enjoy it:

• Pet your dog or cat with both hands. No multitasking.

• Sip something warm while staring out the window.

• Dance to one single, ridiculous song. (Lip-sync optional but encouraged.)

• Watch a funny video that always makes you laugh.

• Sit on your favorite chair. That’s it. Just...sit.

And if that little voice in your head starts screaming “you should be doing something!” - tell it, I am. I’m resetting. For me.

Let’s Reset Together

⬇️ Drop a comment below and tell me: What’s your favorite quick brain break?

I want to make a master list from this community to help all of us when we need it most. 🧠💕

You can also email me your ideas or tag me on Instagram @ListsAndLostThings so we can lift each other up.

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TL;DR: You don’t need a fancy planner or a 3-hour self-care routine. Sometimes, all it takes is 10 minutes, a cup of coffee, and a snuggly dog to reset your brain and reclaim your day.

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