Smart Strategies Boost Task Completion for ADHD Adults

Research-backed tips to help people with ADHD better direct their efforts toward important goals.

Apr. 3, 2026 at 12:40am

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A ghostly, translucent X-ray image of a human brain, with glowing blue and purple structures revealing the intricate neural pathways and internal architecture, conveying the cognitive complexities of ADHD in a conceptual, non-literal way.An X-ray view into the complex inner workings of the ADHD brain offers insights into the cognitive challenges that can make it difficult to stay focused on important tasks.Richmond Today

Do you ever find yourself at the end of a nonstop day feeling like you haven't made progress on the things that are actually important to you? If so, you're not alone. Laura E. Knouse, a professor of psychology at the University of Richmond, shares research-backed strategies that can help adults with ADHD start and finish tasks even when they feel stuck, including breaking down big tasks into smaller steps, recognizing avoidant thoughts, and leveraging relatively rewarding activities.

Why it matters

Adults with ADHD often struggle to direct their efforts toward long-term goals due to challenges with focus, organization, and self-regulation. These strategies can help them make meaningful progress on important tasks and improve their overall quality of life.

The details

Knouse co-authored a book called "Living Well with Adult ADHD: Practical Strategies for Improving Your Daily Life" and has spent her career researching ways to help adults with ADHD. She recommends three key strategies: 1) Break down big tasks into smaller, more manageable steps; 2) Become aware of "avoidant automatic thoughts" that lead to procrastination, and coach yourself through them; and 3) Leverage more rewarding activities to "pull along" less enjoyable but important tasks.

  • The book "Living Well with Adult ADHD" was published in October 2025.

The players

Laura E. Knouse

A professor of psychology at the University of Richmond who has spent her career researching the challenges that adults with ADHD experience and ways to help improve their quality of life.

Russell Barkley

A preeminent ADHD expert who co-authored the book "Living Well with Adult ADHD" with Knouse.

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What they’re saying

“If you are a person with attention-deficit/hyperactivity disorder, or ADHD, you might find it even harder to direct your effort toward what's most important - especially if your goal is a ways in the future and you have lots of distractions to manage.”

— Laura E. Knouse, Professor of Psychology, University of Richmond

What’s next

Knouse encourages readers to choose one of the strategies she outlines and practice it until it becomes a habit, noting that it may take some time to see results but that even small improvements can add up to much better outcomes.

The takeaway

These research-backed strategies can help adults with ADHD better manage their thoughts, feelings, and behaviors to make meaningful progress on important long-term goals, ultimately improving their overall quality of life.