ADHD and Tracking Tasks
Is your mind is swirling with ideas? Are there so many projects you would like to do, but they are all running together? Perhaps there are also lots of small but very important unrelated tasks, which never seem to be at the top of your list. You’re not sure what to do or where to keep your tasks and ideas. You need a task list or tracking tool to capture this.
According to ADDitude Magazine, “personal productivity is not a matter of coming up with ideas for what to do. The problem lies with poor sense of time and inability to gauge how long it will take to complete a given task. Then there’s trouble with setting priorities, and tendency to get distracted and forget what we were trying to do.” If you are ADHD and struggle with getting tasks done, you may need some strategies that help you prioritize and focus. Here is a list of some ideas that can help you get more done in your week.
Capture your tasks and ideas
- Be sure to list all your tasks in one place. This can be on paper or in technology. The list starts with just a brain dump, getting everything out of your head. This step makes the biggest difference in clarity!
- Paper options are a post it notes, simple notebook or TUL notebook. Date the top of each page as a reference for yourself later.
- There’s tech tools too! Favorites include Evernote and Trello. Not only can you capture your ideas and tasks, you can track your progress with each.
- Choose just 3 Most Important Tasks (MITs) for you complete. Prioritizing these 3 MITs can be difficult. However, any 3 completed are 3 less tasks to do.
Tips and tasks
- Set a timer to get started on your tasks. Initiation, that is just getting started, can be your biggest challenge.
- Give yourself ample time to complete a task. If you think it will take 10 minutes, give yourself 30 minutes. It may take up to 3 times longer for completion. Give yourself some “warm up” time too. That is about 10 minutes to get oriented. Prioritize and get into the mindset of the work at hand.
- Find someone to assist you with verbal processing. Verbal processing is talking the ideas that are swirling in your head. “Talking” through the work is a processing tools for you. It helps you be aware of what is most important and cull out the first action step.
- Get started with a body double. Ths is a person who is with you, virtually or in person, to just be in the moment with you. The person is just there, not giving you advice or being an expert, just in the space with you.
Set a great foundation
- Know how important self care is and practice it. We all work much better with a good night’s sleep and good lean protein in our diet. Be sure you are at your best to get your best work done.
- Track your tasks either each evening before you head out, each morning before you start off and weekly with a weekly planning time.
What’s most important is to choose a tool that will work for you! If it’s paper or digital, choose what’s easier to use reguarly.
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