Getting Things Done

4 Sports-Inspired Steps to Stronger Motivation

Get ahead of the game with sports psychiatrist Dawn Brown, M.D., who breaks down her 4P playbook to improve productivity.

By Dawn Brown, MD, ADDitude Editors Verified Updated on March 28, 2025
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ADHD brains crave structure and routine. Productivity improves with an effective system — one that breaks down tasks into small, achievable steps. With a supportive process in place, people with ADHD are more likely to achieve their goals without getting overwhelmed or off track.

The 4P Playbook is one such system. Here, Dawn Brown, M.D., shares its four steps for taking you from start to finish:

  1. Plan. Devise a list of five goals you want to accomplish for the day. If a goal can be broken down into different tasks, record those separately. For example, “clean my office” is too broad. Instead, list specific actions: organize the bookcase, clean or mop the floors, and remove clutter on your desk.
  2. Prepare. What do you need to accomplish your goals? Come up with a list of items, and check whether they are available to you. Consider this your supporting cast.
  3. Prioritize. Start practical by documenting your task deadlines. Place tasks with earlier deadlines first. Use your ADHD creativity to find additional ways to prioritize. It might help to designate less-interesting tasks that need to be completed before others that demand less effort.
  4. Produce. You’ve planned, prepared, and prioritized. It’s time to execute! Faithful practice of this approach can lead to consistent productivity.

For more sports-psychiatry insights into ADHD motivation, watch Dr. Brown’s ADDitude webinar, “How to Leverage Sports Psychology to Benefit ADHD Brains.” Dawn Brown, M.D., is a sports psychiatrist and founder of the ADHD Wellness Center.

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