Play Your Way Through the Day: How Play Can Help ADHD Brains Get Things Done
By Sophia Folz
ADHD & Executive Function Coach, Hallowell Todaro
Every morning provides a fresh opportunity to choose how we'll approach the day ahead. We can't always choose what lands on our plate, but we can choose how we respond. For those of us with ADHD, being intentional about our perspective and approach can make a world of difference.
Most days come with a to-do list. Some days that list feels manageable, while other days it might make you want to crawl right back into bed. When that feeling of overwhelm arises, our instinct might be to double down or to avoid the tasks completely. Many of us tell ourselves to be more disciplined, logical, or productive.
While that approach works for some, ADHD brains often need something a little different.
Sometimes, the most productive thing we can do isn't to push harder—it’s to permit ourselves to get creative. Feeling stuck isn't a sign that you're lazy or unmotivated. More often than not, it just means your brain needs a more interesting way to engage with the task.
So, what if instead of getting more serious... You got more playful?
It might sound counterintuitive, but play isn't the opposite of productivity. For many people with ADHD, it can actually be the doorway to it. ADHD brains respond well to novelty, creativity, challenge, and genuine interest. When we sprinkle those ingredients into everyday tasks, they become easier to approach—and sometimes even fun.
Somewhere along the way, many of us were taught that play is something we're supposed to outgrow. However, I disagree with this approach. That play deserves a permanent spot in our productivity toolbox.
The best part? Play doesn't have to look the same for everyone.
Strategy 1: Turn Tasks Into Games
Sometimes, that tiny spark of excitement is all your brain needs to get moving:
Race the Clock: Challenge yourself to write as many sentences of your essay as possible in 20 minutes.
Beat the Song: Race your favorite track while unloading the dishwasher.
Score Points: Every clothing item that lands in the laundry basket from across the room earns you a point.
Strategy 2: Pair Boring Tasks with Dopamine Hits
Consider combining a dreaded task with something you genuinely enjoy. For example, you might:
Host a room-cleaning karaoke session.
Have a 30-second dance party after every three math problems.
Listen to an immersive audiobook while getting ready.
Fully commit to the fantasy that you're starring in a music video during your morning commute.
It doesn't matter if it feels silly at the moment. What matters is that you are prioritizing the things you enjoy while checking items off your list.
Strategy 3: Set the Vibe & Play
Pretend Play can also be as simple as changing your sensory environment or your mindset:
Put on your comfiest clothes, light a favorite candle, or mix up a great snack.
Turn on a playlist that makes you want to move.
Create an alter ego: Experiment with adopting a persona who embodies all of your most powerful qualities. How would they approach each task, and why?
Experimenting with your environment and mindset can significantly increase your willingness to complete tasks.
Permit Yourself To Play
That's the beauty of play—there isn't one right way to do it. You get to decide what feels engaging, energizing, or simply more enjoyable. Productivity doesn't always have to include a nose-to-the-grindstone approach. Sometimes, it's about giving yourself permission to experiment and laugh a little.
If adding a bit of play helps you start a task, stick with it, or feel less overwhelmed along the way, permit yourself to do so! And if you have a little fun while checking things off your list? That is a win in itself.
Try This Today: What is one boring item sitting on your to-do list right now? Pick a play strategy above—a timer, a song challenge, or a cozy vibe—and test it out for just 5 minutes today.
Sophia Folz
About the Author
Sophia Folz is passionate about helping clients build a personalized set of strategies to support a more fulfilling, balanced life. Sophia knows that every mind is beautifully unique and approaches her work through a creative, empathetic, and personable lens. Sophia is often described as a people-person and enjoys working with individuals of all ages. Sophia has 8 years of experience working with children, families, and community members in a variety of settings. More specifically, her past work experience includes serving as a childcare provider at the YMCA and a camp counselor at PenMet Parks.
Sophia graduated from the University of Oregon with a Bachelor of Arts in Sociology. When Sophia is not working as an ADHD & Executive Function Coach, she serves as a Certified Behavior Technician, providing Applied Behavior Analysis services to children on the autism spectrum. Given her professional background and experience with her own ADHD, she holds a unique understanding, as she has felt the transformative impact of ADHD coaching in her own life. This is how Sophia felt called to be a coach herself. She cares deeply about helping neurodivergent individuals feel understood and empowered. She is enthusiastic about helping clients understand how their brains work, while developing tools, goals, and mindset shifts that make everyday life feel more manageable and sustainable.
Sophia aims to curate a coaching environment where clients can feel comfortable being fully themselves while working towards meaningful goals. Outside of work, Sophia enjoys singing and making music, spending time in nature, writing poetry and songs, and spending time with close friends and family.
