If you’ve got ADHD/ADD, getting tasks completed can be tricky. Then add to this the almost constant stream of information, distractions and interruptions experienced on a daily basis, and that trickiness can become a real struggle.
But where there’s a problem, there’s also a solution. Here’s three for starters:
Me versus the clutter
Many clients I work with try their utmost to behave like a person without ADHD, often berating themselves when they fall short of ‘normal’. Instead, try accepting that there are things that your brain finds more difficult and reach out for support from others, whether that’s paid or unpaid support. Expand your thinking to include getting help for the tasks you find most problematic. Support might mean another pair of hands, encouragement to stay motivated or someone acting as a ‘body double’. A body double is someone who is physically present, but doesn’t do the task with you. They serve as an anchor – it sounds too simple but can be a surprisingly effective strategy!
Too boring to bother
If you’re putting off cleaning out the fridge (is there anything more tedious?). try reframing your thinking by putting the focus on what you are set to gain by doing it. Even better, write it down. For example, cleaning out the fridge will create space to see what food is left, will save me money by using up food before it goes mouldy, I’ll avoid over buying food, etc. By investing yourself in a positive outcome, you’re more likely to push yourself to get it done.
Worry getting in the way
At the start of the day, do the first three things that cause you the most anxiety. Many people with ADHD/ADD are distracted by internal worry, which often prevents them from being productive. Even if you do a small part of the task that is worrying you, it will serve to lessen the anxiety. So if you have a pile of paperwork to work through, just do 5 minutes worth, or tackle the top three pieces of paper on the pile. Breaking the inertia caused by anxiety will help you keep moving forward.
Hope this helps…part 2 upcoming!