When you live with ADHD, motivation can feel like a light switch: either it’s on and you’re flying, or it’s off and the simplest task feels impossible. For me, the secret to keeping that switch more “on” than “off” can often be the Quick Wins.
Quick wins are those small, achievable actions that give you an instant sense of progress.
Whether you’re a child or an adult with ADHD, progress often leads to more progress, and stagnation to more stagnation. So a string of Quick Wins can be an essential part of a productive day.
Whether you’re at home tackling chores or at work navigating deadlines, quick wins provide the dopamine boost your brain craves, making it easier to keep going.
Why Quick Wins Work for ADHD
ADHD isn’t about laziness or lack of willpower. It’s about how the brain regulates attention, motivation, and reward.
Dopamine, the brain’s motivation chemical, plays a big role here. ADHD brains usually have less dopamine, so routine or complex tasks can be hard to start, even if you want to do them.
Identifying and acting on one Quick Win is like stepping onto the first stone across a river. Here’s what usually happens for me:
- Each Quick Win gives a mini dopamine hit.
- They build momentum for the bigger, harder tasks.
- They create visible progress, which fuels confidence and motivation.
I see them as momentum hacks: the fastest way to go from “frozen” to “flowing.” Once I’m in flow, I get more satisfaction with each task I check off my list.
Top Tips for Quick Wins
- Make a visual display of your tasks – a list, mind map, or sticky notes, hand-written or digital. The important thing is, tasks are no longer swirling in your head!
- Identify Quick Wins by breaking tasks into the smallest steps to spot the fastest ones. Highlight or colour code to find them again.
- Use the 2-Minute Rule – If it takes less than two minutes, do it immediately.
- Gamify with Timers – Set a 5 or 10-minute timer and challenge yourself.
- Mix longer tasks with Quick Wins. For example: 2 Quick Wins, then 1 medium task, then 2 Quick Wins, then 1 longer task. Your approach will depend on your tasks, but the idea is to add Quick Wins before and after complex ones for quick dopamine boosts.
- Use Quick Wins on low-energy days so you still feel you’ve achieved.
- Reward yourself for micro-wins with music or breaks.
- Externalise progress with a “Done List” or pile of sticky notes. Seeing what you’ve achieved can be motivating and spur you on to tackle the next task on the ‘to do’ list.
- Pair dull tasks with music, podcasts, or snacks.
- Use accountability – check in with a friend or focus app.
- Aim for “Done for Now,” not perfect. Focus on progress, not perfection, to avoid getting stuck. You can always refine later.
- End on a high note. When you’re productive and energised, it’s hard to stop – believe me, I love it when my hyperfocus kicks in and it feels like a joyous party in my head! However, burnout is a risk, and rest is self-care. If I make a priority list for the next day, I find it calms my mind and helps me sleep.
What Does A Quick Win Look Like?
Everyone has their own Quick Wins. Here are some examples:
At Home
- Put on one load of washing instead of planning the full laundry process.
- Clear one corner of the kitchen counter.
- Water one plant.
At Work
- Send a short update email.
- Jot down three bullet points for a report.
- Schedule one short meeting instead of planning everything at once.
Daily Life Integration
- Morning: Start with one visible task.
- Afternoon slump: Use a 5-minute timer challenge.
- Evening: Note down one small win from the day.
Core Principle
Quick wins aren’t about ticking off meaningless tasks. They fuel your ADHD brain with momentum.
Remember: Small steps deliver dopamine, sustain progress, and boost motivation. Keep the cycle going.
The next time you feel stuck, don’t ask “What big thing do I need to do?”
Ask: “What’s the quickest win I can grab right now?”
Taking the first quick win is the best way to build the momentum you need to move forward.
If you’re struggling, click here to book a FREE 30-minute discovery call. No pressure – you can simply share your challenges, and I’ll explain how ADHD coaching can help with motivation and momentum.
