If you have ADHD, or attention deficit hyperactivity disorder, you know how hard it is to get everything done on time. This challenge is especially acute if you have a job and a family. It's common to feel overwhelmed by a thousand things, from childcare to housework, work responsibilities to paying bills and getting your car serviced. But don't worry, there are some simple ways to help you cope with these things a little easier. Let's talk about them.
Let's get used to planning your time.
It's essential for someone with ADHD to have a good understanding of their schedule. You can do this by using a planner on your desk, a calendar, a to-do list, or an app on your phone. The important thing is to write it down and keep it where you can see it .
Simply put, writing down your schedule in a way that is easy to see and remember helps your brain remember information in an organized, meaningful way. When you write, be as detailed and clear as possible. Include not only big projects and important events at work, but also small tasks at home and things you need to pick up at the store. Keep this schedule with you at all times. Make it a habit to look at it several times a day. Make it a habit to look at it when you wake up in the morning, before lunch, and before you go home in the evening.
Identify your distractions (Triggers)
When you have ADHD, there are very few things that can distract you. It's important to identify what things can distract you and make your ADHD symptoms worse. We call these triggers.
Think about it, do you get distracted when people walk by your desk? Does the breeze from an open window make it hard to focus? Maybe the noise of people talking in the office or the sound of traffic on the road can also be a distraction.
Once you know exactly what your triggers are, you can plan ahead to deal with them.
Try these things.
| What distracts you (Triggers) | Possible solution |
|---|---|
| Background Noises | Use noise-canceling headphones or a white noise machine. |
| Visual Distractions | If possible, work with the door closed. Keep your desk facing a wall. Remove unnecessary items from the desk. |
| Lights or Smells | Sometimes, turning the lights down or up can help. Also, avoid places that have unpleasant smells. |
Let's make boring work a little 'fun'!
People with ADHD get bored very quickly. Once your brain decides that something is "boring," you try to avoid it. This is not your fault, it's part of the ADHD condition. So let's use a little trick for this.
Imagine you have to wash the dishes, but you're really bored. Put on your favorite song and do it. That way, that boring task becomes a little more fun. Do you have a boring report to finish at work? Give yourself a little treat when you're done . Maybe it's something like drinking a delicious coffee or checking social media for a while. These things stimulate your brain and make you motivated to do even boring tasks.
Let's work a little slowly... thoughtfully.
People with ADHD tend to be impulsive, which can lead to disruptions in your schedule or mistakes that you have to make up for later.
When you have a lot of work to do at once, do this: Stop, Think, Prioritize . Ask yourself, " What is the most important thing in this? What do I need to do first?" Then set aside a specific amount of time for that task. When that time is up, move on to the next task.
When you have a big decision to make, especially when it comes to choosing between doing something fun or doing something you absolutely have to do, don't make decisions in a hurry . Take a deep breath and count to 10. Go for a short walk. Drink a glass of water. Give yourself a few minutes to think about what you really want to do. This little delay can go a long way in making the right decisions.
Be kind to yourself, it's okay to make mistakes.
No one in this world is perfect. No matter how hard you try, sometimes you might miss a deadline at work or forget to pay a bill. When that happens, don't blame yourself. That will only make you feel worse.
Rather than blaming yourself when you make a mistake, you can learn a lesson from the experience by being self-aware.
Ask yourself, "Okay, what did this do to me? What should I do differently next time?" Thinking this way will help you learn from your mistakes and be better prepared to deal with them next time. Living with ADHD is like a journey. There may be ups and downs along the way. The most important thing is to take care of yourself. If you're still struggling after trying these strategies, don't hesitate to talk to your doctor about it .
Take-Home Message
- Adult ADHD is a real condition. It's not laziness or lack of interest.
- Use something visible, like a calendar or to-do list, to plan your time.
- Identify your triggers and find ways to manage them.
- When you're doing boring work, do little things to make it a little more fun.
- When you have a lot of work to do, use the "stop, think, and prioritize" method.
- Don't beat yourself up when you make a mistake. Learn from it and move on.
- If you're having a hard time dealing with all of this on your own, seek medical advice. Talk to your doctor about this.
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