Introduction:

Jamie Oliver – much-loved chef, campaigner, and energetic force of nature – is also someone who knows what it’s like to grow up with ADHD. Diagnosed as a child, Jamie has often spoken about the way his brain works differently and how that difference, once channelled, became his superpower.

He didn’t build a global empire by sitting quietly with a planner and waiting for the perfect moment. He embraced his creativity, curiosity and drive – even when it was chaotic – and used those strengths to build something extraordinary. And you can too.

If you’ve ever felt stuck, overwhelmed by big goals, or paralysed by perfectionism, this blog is here to help. It’s not about fixing you – it’s about working with your brain. Let’s explore practical, encouraging strategies to help you take meaningful steps toward your goals – one doable action at a time.

1. Forget Perfection. Just Whack It In.

Jamie doesn’t spend hours measuring a quarter teaspoon of paprika. He says things like “a splash of this” or “bung it in the oven.” ADHD brains stall when perfection becomes the goal. Start scrappy. Finish strong. Or don’t finish – just get version one on the plate. Even a burnt first pancake is better than no breakfast. This is the heart of #ADHDProductivity.

2. Use the 80–20 Rule Like a Pro

The Pareto Principle says 20 percent of what you do creates 80 percent of the results. Jamie’s 20 percent? Being himself on screen and making people believe they can cook. Your 20 percent might be something small but mighty – an email, a blog, one brave conversation. Find it. Do it. The rest is garnish. This is a great example of #TimeManagementTools that work.

3. Pair the Boring with the Brilliant

No one wants to deal with insurance renewals or GP forms. But if you sandwich those soul-sucking tasks between things you do love, you trick your brain into playing along.

This is backed by a landmark 2009 study by Dr Nora Volkow, which showed that ADHD is not simply a disorder of attention – it’s a deficit of interest. People with ADHD have reduced dopamine activity in the brain’s reward system, making it harder to feel motivated by things that don’t naturally spark excitement. That explains why emptying the dishwasher feels like a personal attack.

Her study, titled Evaluating Dopamine Reward Pathway in ADHD: Clinical Implications, used brain imaging to show the difference in dopamine receptors in key motivation areas.

So, don’t save the fun stuff as a reward – use it as a launchpad. Start your day with what interests you and ride that dopamine wave right into the admin pile. #FocusStrategies and #LifeAdminTips like these can make a real difference.

4. Make Curiosity the Main Ingredient

Jamie once said, “I’m not a genius. I’m just a bloke who is very curious.” That’s not modesty – that’s wisdom. Curiosity is a productivity hack for ADHD brains. Instead of saying “I have to get this right,” try asking “Let’s see what happens if…” Exploration invites action. Perfection invites paralysis.

When you make curiosity your focus, you create momentum. You don’t need to know the outcome – you just need to start poking around and experimenting. That’s how kitchens – and businesses – get built. This approach taps into the strengths of #NeurodiversityAtWork.

5. Mind Map Your Empire

Jamie’s life isn’t linear. It’s a messy, marvellous mixture of food, education, telly, activism, family, and about fourteen different cookbook deals. You need somewhere to dump your brain too – but a traditional to-do list won’t cut it. Each day, aim for no more than three items.

When you create your project plan, create a mind map instead – your ADHD-friendly idea depot. Scribble it out. Colour-code it. Use arrows. Doodle. Whatever helps you see your thoughts in context. Your brain thrives on connections and patterns – not straight lines and bullet points. Ideally, have it on the wall where you can see it and add to it. There is software you can use to create it, such as MindMeister or Miro.

And here’s the golden rule: your mind map is a living document, not a final exam. It doesn’t need to be tidy. It doesn’t need to be finished. It just needs to exist. When you have a brainwave, add it. When you get stuck, come back to it. When something new sparks excitement, plug it in.

This is your canvas. Build it over time. Use it to guide your daily actions. Let it evolve – just like your ideas. It’s a cornerstone of #MindMapping and a great way to #MindMapYourLife.

6. Respect the Vortex – and Inoculate Yourself Against It

Jamie (like many ADHDers) thrives in hyperfocus – that laser-sharp, time-bending, can’t-look-up-even-to-eat state. It’s a gift… until you wake up at 3am, covered in post-it notes and surrounded by cold tea. One of my clients called it “the vortex” – that all-consuming mental tunnel you fall into with creative or digital tasks.

So, inoculate yourself. Use apps like Alarmy, which force you to physically take a photo (say, of the sink) or solve a puzzle before the alarm turns off. That small action breaks your hyperfocus bubble and yanks you back into the land of the living. Set timers. Schedule breaks. Tell someone what time you’ll stop. Don’t fight your hyperfocus – learn to contain it. This kind of tool is invaluable for improving #ExecutiveFunctioning.

7. Build a Dopamine Loop (Without the Sugar)

Every time Jamie finishes a show, publishes a book, or gets a petition through Parliament, that’s a dopamine hit – and one of the reasons he keeps going. For people with ADHD, motivation is built, not assumed.

Create your own momentum with small, visible wins. Tick something off. Say it out loud. Put a gold star on your mirror – no shame. These actions trigger a mini dopamine hit and reinforce the belief that you can actually get stuff done.

It’s not about getting it all done. It’s about keeping your brain in motion and proving, over and over, that you can make progress – even if it’s just a splash at a time. This simple loop is the foundation of sustainable #ADHDProductivity.

Final Thought:

You are not lazy. You are not broken. You’re an ADHD brain trying to function in a spreadsheet world – and it’s not your fault that traditional productivity advice makes you want to scream into a cushion.

Jamie Oliver didn’t wait to feel ready. He got curious, got messy, and got going – and so can you.

If you’re ready to stop thinking and start doing – on your terms – book your free 30-minute ADHD Discovery Call with me today.

Let’s stir the pot and see what we can cook up together.

👉 Book a free ADHD Coaching Discovery Session today  📅and take the first step towards developing ADHD productivity strategies

See here for 5 ADHD Money Management Strategies for Couples: How to Talk About Money Without Stress