Expert Strategies for Managing Stress, ADHD Productivity, and Healthy Routines

“Seeing stress as a normal, helpful part of life is associated with better health.”

BY STEPHNIE @the Brimly Test Kitchen

March 14, 2025

Image Source/Natalia Blauth

15 minute Read

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"We are what we repeatedly do. Excellence, then, is not an act, but a habit."– Will Durant

Stress and distraction are constants in modern adult life, but evidence-based strategies can help individuals cope and even thrive. In this article, we examine expert-backed methods for managing stress, improving productivity for those with ADHD, and establishing healthy daily routines.

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“Strong support systems and a positive mindset can make all the difference in managing stress.” — Image courtesy of Natalia Blauth

Ways to Manage Stress

For many Americans, stress levels are at record highs amid economic and global uncertainties. A recent survey by the American Psychological Association found that 87% of adults felt stressed by rising costs of essentials, and 65% cited money as a significant stressor – the highest level in over six years. Chronic stress isn’t just uncomfortable; it poses serious health risks, from anxiety and insomnia to heart disease and high blood pressure. Experts emphasize that learning to manage stress is critical to both mental and physical well-being.

One emerging insight is the importance of mindset in handling stress. Stanford health psychologist Kelly McGonigal argues that “stress isn’t always harmful” and that viewing stress more positively can actually spur people to cope in healthier ways. Early research by Stanford psychologist Alia Crum likewise found that seeing stress as a normal, helpful part of life – rather than something purely harmful – is associated with better health, greater emotional well-being, and even improved productivity at work. In practice, reframing a stressful challenge as an opportunity to learn or adapt may reduce the toll it takes.

For more direct stress relief, a range of proven techniques is available. Physical exercise, for example, triggers the release of feel-good endorphins and can act as a powerful stress reducer. Mindfulness and relaxation practices are another mainstay – psychologists have documented that interventions like meditation can significantly lower stress levels. In one case, employees who participated in mindfulness training reported a 23% reduction in stress and increased work engagement, according to an APA-sponsored study. Even brief daily exercises like deep breathing or progressive muscle relaxation can activate the body’s calming “relaxation response,” counteracting the fight-or-flight stress reaction. Building social support is also key; having strong emotional support is an important protective factor that buffers life’s difficulties. People with supportive networks tend to be more resilient to stress and even experience better overall health outcomes, research shows.

If stress becomes overwhelming, professional guidance can help. Clinical psychologists often teach clients coping skills such as time management, assertive communication, and cognitive reframing of anxious thoughts. Simple steps – like setting more realistic expectations for oneself and positively reframing how one views a stressful situation – can make life feel more manageable. The goal isn’t to eliminate stress (an impossible task) but to prevent excessive stress from undermining daily functioning. By adopting healthy coping strategies and seeking help when needed, individuals can keep stress at a controllable level.

ADHD-Friendly Productivity Tips

Attention-deficit/hyperactivity disorder is often thought of as a childhood condition, but it frequently persists into adulthood. An estimated 4.4% of U.S. adults currently have ADHD (with about 8% having had it at some point in life). Adults with ADHD often have a history of poor academic performance and difficulty staying organized, sticking to tasks, and completing projects. They may miss appointments, struggle with procrastination, or become easily distracted by incoming stimuli. These challenges can impair work performance and personal relationships, making productivity strategies essential for those with ADHD.

Psychiatrists and ADHD coaches emphasize breaking big tasks into smaller steps to avoid feeling overwhelmed. Tackling a large project in bite-sized pieces helps maintain focus and motivation. For example, rather than trying to write an entire report in one sitting, an adult with ADHD might set a goal to draft just the introduction, then reward themselves with a short break. Completing each sub-task provides a sense of progress and momentum that can fuel further productivity. “Breaking projects down into smaller pieces can help,” notes Dr. Lisa MacLean, a psychiatrist who works with adult ADHD patients, since each piece feels more manageable and less intimidating.

External aids are another common strategy. Many people with ADHD use timers or smartphone alerts to keep themselves on track. For instance, setting a 25-minute timer (the Pomodoro technique) to work on a single task can serve as a cue to focus, and a break alarm ensures they don’t hyperfocus for too long. Writing down schedules and to-do lists is equally crucial – creating a visible daily plan can offload the burden on working memory. In practice, posting a checklist or calendar in one’s workspace helps reduce the chance of important tasks slipping through the cracks. These external “scaffolds” provide structure that the ADHD brain can rely on when internal attention falters.

Controlling the environment can greatly improve concentration as well. ADHD experts advise minimizing distractions whenever possible: for example, silencing non-essential phone notifications, keeping the work area uncluttered, or using noise-canceling headphones in a loud office. Research even suggests that listening to certain types of music may help the ADHD brain sustain a steady focus – one analysis found that structured, instrumental music can aid concentration by keeping the mind on a linear track. The principle is to reduce extraneous stimuli so the task at hand remains front and center. Similarly, learning to say “no” to new commitments when overwhelmed – essentially respecting one’s limits – can prevent stress and disorganization from derailing productivity. By not overextending themselves, individuals with ADHD conserve energy for the tasks already on their plate.

With the right supports, adults with ADHD can not only cope but excel. In a qualitative study of adults with ADHD, one participant described how maintaining a “totally structured” daily schedule enabled him to achieve about 150% of a normal person’s output at work. He followed a very rigid routine – even sticking to the same 10 p.m. bedtime on weekends – and found that this consistency translated into remarkable productivity gains. This case illustrates how structure and habit can harness the strengths of an ADHD mind while mitigating its challenges. More broadly, a combination of self-management techniques and, when appropriate, medical treatment (such as stimulant medication or therapy) can help individuals with ADHD reach their full potential in work and life.

Video courtesy of TED Talks & Image courtesy of Andrej Lišakov.

This video, How to Make Stress Your Friend by TED Talks, features psychologist Kelly McGonigal as she challenges the belief that stress is inherently harmful. Through compelling research, she explains how changing our mindset about stress can improve health, boost resilience, and even extend life expectancy. She also explores the powerful role of human connection in stress management, offering a fresh perspective on how we respond to life’s challenges.

Establishing Healthy Routines

A consistent daily routine is often touted by health experts as a foundation for well-being. During the disruptions of the COVID-19 pandemic, many discovered that having a routine can be a “stress- and sanity-saver” amid uncertainty. Regular habits provide a sense of stability in an unpredictable world. “Carrying out routine activities reduces stress by making the situation appear more controllable and predictable,” explains Indumathi Bendi, M.D., a primary care physician, noting that preparedness is a key buffer against stress. In fact, predictable, repetitive routines have been shown to be calming and help reduce anxiety, according to a study by researchers at Tel Aviv University. By establishing order in daily life, people often feel more in control of their time and less at the mercy of external events.

Beyond mental health, routines underpin many positive health behaviors. Public health researchers observe that individuals in good health tend to engage in highly routine habits – they often eat similar nutritious meals at regular times, exercise on a consistent schedule, and maintain steady sleep patterns. One study noted that people who successfully kept weight off after dieting usually followed repetitive meal plans and workout schedules as part of their lifestyle. In other words, a structured routine makes it easier to adhere to healthy behaviors long-term, by turning one-time changes into lasting habits. Consistency is particularly important for sleep: a regular bedtime routine is considered essential for good sleep hygiene and has been linked to improved sleep quality and better overall rest.

“Healthy routines start with simple, sustainable habits—like fueling your body with real, nourishing foods.” — Image courtesy of Natalia Blauth

To build a beneficial routine, experts suggest starting with small steps and staying consistent over time:

Start the day with structure: Set a consistent wake-up time and morning ritual. For example, begin with a brief walk or a simple task at the same time each morning to create a stable kickoff for your day. This early structure can anchor your mood and focus for hours to come.
Schedule important tasks: Identify key activities (exercise, meal prep, reading with your children, etc.) and do them at a fixed time each day. Consistency reduces guesswork and ensures these priorities aren’t neglected. You’ll spend less energy figuring out when to do things, because they become an automatic part of your routine.
Reduce unnecessary decisions: Streamline your daily choices to avoid mental fatigue. Studies show that the more decisions you have to make, the less self-control you’ll have as the day wears on. Creating regular rhythms takes much of the guesswork out of your day. Try laying out clothes and planning meals ahead of time, so you don’t deplete willpower on trivial choices.
Be realistic and flexible: Routines should serve you, not stifle you. Build in some downtime and allow for adjustments when life changes. For example, if an evening meeting interrupts your usual gym time, resume your workout schedule the next day without self-criticism. The goal is a helpful structure, not a rigid timetable that adds stress.

Over time, these practices can turn into second-nature habits. As Dr. Bendi notes, when you simplify your day by reducing excess choices, you gain “a deeper sense of peace” and are better “geared up to face your other tasks” with a clear mind. In the long run, a well-crafted routine can free up mental energy for creativity, relationships, and other pursuits that enrich your life.

"The best habits are the ones you stick with. A little structure each day leads to lasting change." — Image courtesy of Natalia Blauth

The Bottom Line:

While stress and attention challenges are pervasive today, the combination of stress-management techniques, ADHD-friendly productivity strategies, and healthy routines offers a powerful toolkit for improving quality of life. By applying these research-backed approaches, adults can better navigate daily demands and maintain their mental and physical health.