What time is it ... ADHD and time management.
Posted on August 31, 2012 by Dan Weigold, One of Thousands of ADD ADHD Coaches on Noomii.
Sometimes a simple task turns into a task that takes days or weeks to accomplish and that can result frustration and disappointment.
Things are moving fast in our world. The speed of change is blazzingly fast. How can you keep up? How can you stay ahead when things to change so fast. Even without ADHD the rate of change we are experiencing in our world today is stressful and for those with ADHD the stresses can be substantial.
At some point for the person with ADHD the ability to cope with all the stuff that has to be done in one day can be overwhelming, it can be exasperating and unmanageable. What can be done?
Interruptions, even small ones can spell disaster for the person challenged with ADHD. An email, a text, a phone call, a “new idea” can derail someone with ADHD for not just seconds but for hours. A simple trip to the garage to find something turns into a three hour event of one thing turning into another and by the time they come back from the garage they have forgotten what their original intent was. That is a lot of time that ends up being wasted rather than being used on the most important issue. What can be done?
Some steps to take:
1. Write down what you “must” accomplish today.
2. Turn off the interruptions. Turn off the email, the phone, and anything else that diverts your attention from your tasks.
– Focus on the most important thing that must be done.
– Start it – and do nothing else – no trip to the frig, no snacks, just one point of focus.
– Complete it – and when you are done, be frugal in your time and take a break. A short break so that it doesn’t become an hour long break.
– Choose the next task and repeat the cycle.
3. Write down and journal what you did accomplish, how long it really took and what diverted your attention.
4. Review your journal at the end of the day. What did get done? What things got done that weren’t on the list? What stopped you from getting what you wanted done?
Take small steps and master things one step at a time. If you can only focus for 30 minutes chunk your tasks into 30 minute buckets of time. Find someone who can help hold you accountable and that will help accelerate your results. Celebrate victories and share your success with others.
