Why do I feel like I’m not accomplishing anything with ADHD? 

Many adults with ADHD describe a persistent sense of not getting enough done, even when they’re constantly busy. According to NHS England, executive dysfunction and inconsistent access to support can make everyday tasks feel harder to start, harder to finish and harder to feel proud of. This can create the impression that nothing is being achieved, even when a lot of effort is happening behind the scenes. 

Why ADHD can make progress hard to see 

Executive functioning differences can disrupt task initiation, focus and follow-through. The NICE NG87 guideline explains that overwhelm, emotional dysregulation and motivation fluctuations often contribute to task paralysis and unfinished work. Evidence from Healthwatch England shows that long NHS waits and limited support can intensify frustration and self-doubt, making it easier to overlook small achievements and harder to recognise meaningful progress. Many adults also compare themselves to neurotypical expectations, which can reinforce the belief that they’re doing “not enough”. 

Ways to recognise and rebuild a sense of progress 

Support organisations such as Mind UK recommend breaking tasks into smaller steps, using reminders and celebrating small wins to counter the sense of stagnation. Behavioural activation and routine-building, recommended by NICE NG87 guideline, can help create structure and build momentum. Tools like visual trackers, short work sprints or setting “minimum viable tasks” can make progress easier to see and sustain. 

Key Takeaway 

Feeling unproductive with ADHD is common and reflects the condition’s impact on executive functioning, not your capability or value. With the right strategies, support and structure, many adults find they can recognise their achievements and build confidence in their day-to-day progress. 

Avery Lombardi, MSc

Author

Avery Lombardi is a clinical psychologist with a Master’s in Clinical Psychology and a Bachelor’s in Psychology. She has professional experience in psychological assessment, evidence-based therapy, and research, working with both child and adult populations. Avery has provided clinical services in hospital, educational, and community settings, delivering interventions such as CBT, DBT, and tailored treatment plans for conditions including anxiety, depression, and developmental disorders. She has also contributed to research on self-stigma, self-esteem, and medication adherence in psychotic patients, and has created educational content on ADHD, treatment options, and daily coping strategies.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the author's privacy. 

Dr. Rebecca Fernandez, MBBS

Reviewer

Dr. Rebecca Fernandez is a UK-trained physician with an MBBS and experience in general surgery, cardiology, internal medicine, gynecology, intensive care, and emergency medicine. She has managed critically ill patients, stabilised acute trauma cases, and provided comprehensive inpatient and outpatient care. In psychiatry, Dr. Fernandez has worked with psychotic, mood, anxiety, and substance use disorders, applying evidence-based approaches such as CBT, ACT, and mindfulness-based therapies. Her skills span patient assessment, treatment planning, and the integration of digital health solutions to support mental well-being.

All qualifications and professional experience stated above are authentic and verified by our editorial team. However, pseudonym and image likeness are used to protect the reviewer's privacy.