ADHD brains love to be productive. In fact, you might find yourself delaying going to bed, missing meals, or exercising to  ‘get stuff done’.

Of course, those activities increase focus and long-term productivity, but that’s a topic for another day.

Do you start the day writing a fresh to-do list and then feel sad or unaccomplished in the evening because you didn’t get everything done? You aren’t alone, and this is where the Don’t Do list comes in.

It’s a powerful tool that reframes the concept of productivity.

Rather than productivity just being about what you Do, it is also about what you Don’t Do.

The idea is that by saying no to little demands and distractions on your time, you will have a lot more time and space for your deep work and the important, big-picture tasks that often get sidelined.

Unlike a To-Do list, which changes daily, your ‘Don’t Do’ list stays fairly constant and acts as a set of helpful guardrails that keep you on track.

How to Create Your ‘Don’t Do’ List

When you are thinking of what to put on your Don’t Do list, think of your habits, distractions, and energy zappers that interrupt your focus and pull you away from your most important tasks.

Here are some ideas to include on your Don’t Do list:

1. Don’t Start Your Day with Sugar

Don’t eat sugar, donuts, cereal, etc. for breakfast, even though they taste good  you will have a sugar crash a few hours later, which makes it harder to focus and pay attention to your tasks.

Opt for an ADHD-friendly breakfast instead for steady energy and attention.

2. Don’t Turn on the TV in the morning

The TV screen is very compelling to the ADHD brain. It can grab your attention, making it easy to lose track of time and make it hard to leave the house on time.

Instead, listen to a podcast or audiobook as you are getting ready for the day; these make your morning interesting without the visual distraction.

3. Don’t Check Your Phone every few minutes.

Turn your notifications off on your phone; they are distracting! Instead, create phone check-in times, perhaps once per hour. This will help you to stay in control of your focus.

4. Don’t Multi-task

Multi-tasking doesn’t make us more productive, even though it feels like it does.

You can learn more about the three reasons why ADHDers tend to multi-task and what to do instead here.

5. Don’t Keep Your Email Inbox Open All Day

Checking email all day is another productivity sabotage.

Learn more about why it happens and get practical tips to manage it in this article.

6. Don’t Act on Every Thought Immediately

ADHD brains generate lots of ideas. Instead of acting on each idea or task as you think or remember, write them down in a notebook or a notes app.

This reassures your brain you won’t forget and means you can continue with your main task.

7. Don’t Start a Hyperfocus Activity Without a Time Plan

Not everyone with ADHD hyperfocus, but if you do, only begin one of your hyperfocus tasks when you have a block of uninterrupted time—this way, you won’t accidentally miss important meetings or obligations.

8. Don’t Keep Too Many Tabs Open

A cluttered browser = a cluttered mind. Plus, it can eat up time when trying to find the tab you are looking for.

Have only ‘3 tabs open at a time’ personal rule.

If this sounds like a challenge, try Tabless Thursday

9. Don’t Scroll Social Media Until the Evening

Facebook, Instagram, TikTok, etc, are designed to be addictive. The earlier in the day you log in, the bigger your urge to keep checking throughout the day is.

If you delay your first scroll until later, it will be easier to break the habit of reaching for your phone every spare moment.

10. Don’t Stay Up Past Midnight

It can be hard to go to bed when there are so many fun things to do, including simply relaxing and enjoying the quiet time when everyone else has gone to bed.

But a late-night makes the focus, emotional regulation, and generally getting things done harder the next day.

So, having a midnight bedtime (or earlier) helps.

Making Your ‘Don’t Do’ List Stick

At first, the Don’t Do list of habits might feel challenging. But the more you do them, the more they become your new normal. Start with 2-3 don’t do’s, and as they become second nature, you can include more. Over time, you’ll notice that protecting energy becomes second nature.

What is going to be on your Don’t Do list?

Thanks, Jim Collins, for the great ideas.