Tag Archive for: adhd productivity tips

25 Strategies for Time Management for those with ADHD

25 strategies for time management with adhd

 

Time management is just one of the Executive Function challenges of those with ADHD. With that comes a lack of time awareness and the effect of time blindness. Being on time for a meeting, meeting deadlines, and juggling priorities feels overwhelming at times. There are practical strategies that can make a difference.

1. Use Visual Timers and Analog Clocks

Use external tools that make it easier to “see” time. Leverage timers or countdown clocks to stay aware of time passing. Post analog clocks in places that will help you move forward with work and movement. The best places for an analog clock are easily in sight at you sit at your desk or in spaces that have no window.

2. Break Tasks into Small Steps

It is common for work to feel overwhelming when it is not broken into smaller sections. Chunk larger projects into manageable tasks to avoid overwhelm. For instance, to prepare your taxes, you an create tasks such as gather documents, list income, list medical expences, list other deductions, list estimated tax payments and so forth. Each step gets you closer to the completed project.

3. Prioritize Using a Top-Three List

Prevent being overwhelmed by the length of your list. Choose the three Most Important Tasks (MITs) to focus on each day. Write that list where you can see it all day long to keep on track.

4. Set Specific Time Blocks

Use time blocking to dedicate certain hours to specific activities. A time block can be of a duration that gives you optimal focus time. When blocks are too frequent it creates paralysis. Aim for a duration that you work best.

5. Create a Daily Routine

Your daily routine is how you start the day, end the day, and start your work day. Create a checklist that helps you stay on track. The checklist helps you stay true to your plan. Consistency helps reduce decision fatigue and improves focus.

6. Use Alarms and Reminders

Alarms help us break through hyperfocus. Set multiple alarms for appointments, breaks, or task transitions. Remember to give yourself plenty of transition time to adhere to your schedule.

7. Adopt a Hybrid Calendar

There is no one perfect calendar. Your phone is with you all the time. You get online invitations to keep on your digital calendar. At the same time, you crave seeing the calendar and writing stuff down. The best way to calendar is with a hybrid combination that integrates a shared or personal calendar for scheduling.

8. Time Tasks with Double and Triple Time Estimates

Since time awareness is not a strength, it is difficult to estimate how long tasks take. Give yourself ample time to work by doubling and tripling the amount of time given to any task or project. You will feel that you can do your best work this way.  Start any task or project as early as possible to give yourself this time allocation.

9. Start with a Brain Dump

A cluttered mind makes it hard to get stuff done. Write down all tasks cluttering your mind before organizing them. Remember this long list will be prioritized and streamlined. Having a list frees up mental space to be available for real work. Choose a way to make your brain dump manageable by arranging it by category or urgency. Take the next step wth a daily and weekly list.

10. Set Boundaries for Distractions

There are so many distractions in our lives. Eliminate or limit distractions by silencing notifications or creating a focused workspace. Set a boundary for sleep and rest with charging your devices in a common charging space, not in your bedroom. Your boundaries will help you feel more productive and better rested.

11. Follow the Two-Minute Rule

It is hard to come back to a task. If a task takes less than two minutes, do it immediately.

12. Practice Time Blocking with Breaks

Mental capacity is improved with breaks. Schedule short breaks between work sessions to reset focus. Take a walk, hydrate or text a friend to take a break and clear your mind.

13. Designate a “Landing Zone”

Looking for lost items is frustrating and time-consuming. Create a specific area for essentials like keys, wallet, or phone to save time searching. You will feel better as you start and end your day knowing where your essentials are at all times.

14. Use Color-Coding

Color can help you categorize your day. Color-code your calendar or to-do list to visually differentiate tasks such as starting the day, deep dive work, and break time. Seeing each segment helps you adhere to your plan. You can also color code your family activities on your calendar by person, activity or task.

15. Start with the Easiest Task

It feels good to accomplish a bit quickly and easily. Build momentum by checking off simple tasks first. Keep a list of quick tasks to get done to feel energized.

16. Practice Body Doubling

The science behind body doubling is that working parallel lends energy to both workers. Work alongside a friend or coworker to stay on track. You will be amazed at the results.

17. Set a “Done-for-the-Day” Time

Because time is blurry, overworking and undefined end times for work contribute to feeling drained. Define when to stop working to have time for self-care and fun. That time should be the same every day. If you decide to work longer one day, make it the same day every week.

18. Use Post-It Notes for Key Reminders

Post-it notes make everything easy to see. Place visual reminders where you’ll see them. Edit your notes once a week for clarity and to reset your goals. A favorite post-it note of mine is the 4 by 6 size with lines.

19. Batch Similar Tasks Together

Batching works well in many situations. Rather than return a single call or make a single appointment, group similar or repetitive tasks to save time and gain momentum.

20. Avoid Multitasking

Research shows that you lose time and efficiency when you multi-task. Allow yourself to do your best. Focus on one task at a time to reduce errors and stay efficient. If you are distracted by multiple tasks, write a quick list on a Post-it note to clear your mind.

21. Embrace the Power of Deadlines

Deadlines always make things happen. Set specific, short-term deadlines to create small steps for a tasks with specific outcomes. It is easier to accomplish a long term deadline with smaller chunks of deadlines.

22. Create a Reward System

Small rewards are often a key motivator. That can be a punch card with 5-10 punches for a reward. Or it can be a jar with small rewards listed by you that you reward after you accomplish particularly unmotivating tasks.

23. Declutter Your Workspace Regularly

A cluttered workspace is highly distracting. Keep your space organized to minimize visual distractions by having a weekly reset. Clear cups, toss trash and move items back to their homes to gain clarity.

24. Leverage ADHD-Friendly Apps

Many apps leverage your strengths. Choose to learn and use apps like Todoist, Notion, or Trello for tracking and planning. Each has many ways that can enhance reminders, calendars, and overall project success.

25. Practice Self-Care

The most important productivity tip is to practice self-care which includes high-protein meals, 8 hours of rest in bed, some walking outside, and hydration. Self-care is also the most difficult to accomplish. Set yourself up for success by taking time to take care of yourself.

 

Choose one of these strategies to implement and see the difference!

ADHD Friendly Solutions to Productivity Challenges

 

adhd friendly solutions to productivity challenges

 

It is common for people with ADHD can have productivity challenges. It is hard to get started, stay focused, and complete tasks. Depending on the challenge, there is an ADHD Friendly solution to your productivity obstacle.

 

Challenge: Having trouble getting started

Executive function challenges can prevent you from starting a task. Initiating a task requires a “warm-up” to the task. It could be using a timer that is set for 15 minutes, organizing the stuff or space you are working or reviewing materials for the task.  Writing a note where you left off helps start up the next work session.

 

Challenge: Gathering too much information for a project

Many people are “information seekers” and love researching information. Often that leads to more information than needed for a project and disorganized information that is hard to use. If you are a paper person, write the information on note cards or post-it notes to organize later. Evernote works well for digital people to gather information in “notebooks.” Call this information into your messages and dictate it verbally to capture it. Set a guideline for how much information you need, such as how many websites to visit or sources to quote. With a “rule” in place, it is easier to gather less data.

 

Challenge: Getting distracted while working on a project.

External and internal distractions are part of the lives of everyone with ADHD. Make a plan for yourself to lessen distractions. Make a list of quick finish tasks to feel the joy of finishing a project. Establish a power period for deep work at your best time of day. Matching your chronotype to your work lowers distractibility. For external distractions, use headphones while working or move to the quietest space at work.

 

Challenge: Getting bored with the project while in the middle of it

When projects drag on, there are many updates or details, or project scope changes, the thrill, and interest in a project can wane. Reclaim your interest by checking “why” you are investing time and energy in the project. That “why” can be something related to the greater good too.

 

Challenge: Not prioritizing your To-Do List

The best list is a prioritized list! Knowing the most important tasks for that day helps you feel accomplished. For those with impulsivity, it’s tempting to jump right in!  Many people with ADHD use urgency as a prioritization tool. Take a bigger look at your list for the week and the day and color code or number your priorities. Remember, the only task you can count on working on in any day is the first task of the day.

 

Challenge: Scheduling a task and ignoring it

The reminder chimes and you ignore it, over and over again. A better strategy is to schedule mindfully and match your task with a time block. Give yourself ample time in your block to get started and do a deep dive into the work. Time blocks should also match your best times to work.

 

Challenge: Finishing a project late

Those with ADHD lack time awareness and do not know how long it takes to complete a task or project. Overestimate the time it takes to complete a project. Work backward from the due date to set intervals for project progress.

 

Challenge: Being overwhelmed by a project

Overwhelming projects are a part of home and work life. Just thinking about these may be paralyzing because of the planning, executing, and doing the work itself. Use sticky notes or a mind map to jot down all the parts of the project. Then write in who can help with each step. Make a note of which steps have deadlines. Keep these notes in a notebook for reference as the project moves forward. Write only the first steps on your To Do list. Adding in help makes the project more fun.

 

Challenge: Too much paper around

People with ADHD have a love/hate relationship with paper. Highly visual people like to see information in print, rather than digitally. Kinesthetic modality people like to write notes to keep information and to keep focused. Printing often feels like the right step to not lose information. Set up rules for paper management. That might be never open junk mail or keep all paper in a basket rather than on your desk. Paper management systems include a command center or file cart near your workspace to keep the paper organized.

 

Being intentional about your ADHD -productivity challenges is a starting point. Productivity may occur more in spurts than seamlessly. Choose one of these optons to find your own solution for your best workflow.

10 Quick and Easy Tips Productivity for Those with ADHD

 

quick and easy productivity tips for those with adhd

 

Because our pace has picked up, and we love an easy win, I wanted to share some quick and easy tips for productivity.  See which one you might wan to try this week.

 

Ruthlessly prioritize

Every list of tasks has to start with prioritizing. That means just choose 3 Most Important Tasks for the day or the week. Right away you are going to feel less overwhelmed and be more productive.

 

Simplify your task list

Feeling overwhelmed?  Not sure what to do next?  Just add the one next step to your task list.

 

Use a timer

Spring into action or use this as a warm up to initiate your task, a timer can help you be more productive. You can also use your time with the Pomodoro method, alternating 30 minute time intervals with 5 minute breaks.

 

Maximize automation

You can use automation to help you do your work. These voice activated helpers can add a task to a list, make a grocery list, or set up reminders for your daily routines.

 

Batch Similar Tasks

Review your list to see which tasks you can batch-process. Those are initial calls to leave a message or quick email responses.  The first step of tasks you hate can be a batch of its own.

 

Gather up dates

You are more productive when you know dates and deadlines. It is a combination of data that drives your planning and accountability.

 

Eliminate choices

Too many options can be paralyzing. Keep your choices to three or less to maximize your productivity. Give yourself three options for content for your newsletter or blog, three choices for what to have for dinner this week or three choices of when to meet with colleagues on a project.

 

Elevate your space

Move to a new location to work or add music you love.

 

Go for a walk

Exercise helps us think clearly, be creative and be more efficient.

 

Pause

Take a 5 minute pause.  Think about what you are working toward, why it is meaningful and gain fresh insight.

 

Given our new day-to-day and work environments, it’s a great time to implement and integrate a quick and easy tip that can help you.