10 Time Management Tips for Those with ADHD
People with attention deficit hyperactivity disorder (ADHD) often struggle with everyday tasks and getting things done in a timely manner. For instance, a task that would be otherwise easy to complete in an hour takes 3 days instead.
Do you often find yourself distracted until time is wasted? The challenges of ADHD and attention deficit disorder (ADD) are very real. But there is hope. When you understand how ADHD has been affecting all areas of your life, you can learn to minimize its impact and live successfully with ADD /ADHD.
Here are some steps to help you build confidence, clarify and prioritize your goals, minimize your ADHD challenges, and get you past being stuck to actually following through with your plans.
Start each day by taking time to think about what you want to accomplish that day with specific emphasis on one to five things.
- Check in periodically during the day.
Ask yourself frequently during the day if what you are doing at that moment is what you want to be doing and if it is helping you accomplish your goals.
- Use a planning system.
The more time we spend planning a project, the less time is required for it. Use a calendar, smart phone, or computer calendar to keep track of tasks and break them down into manageable parts.
The amount of time spent on a project is not what counts; it’s the amount of uninterrupted time. Make sure you are in the right environment for you.
- Take breaks.
Working for long periods of time can decrease energy, as well as increase stress, tension, and boredom. Switching from a mental task to a physical task and back can provide relief, increase your efficiency, reduce tension, and even benefit your health.
- Reduce clutter.
In most cases, clutter hinders concentration and causes frustration and tension. When you find your desk or work space becoming chaotic, take time to reorganize.
- Avoid perfectionism.
There is a difference between striving for excellence and striving for perfection. Getting something 85 percent perfect and handed in is better than 150 percent or more than perfect and not handed in.
- Learn to say no.
Learn to decline, tactfully, politely, yet firmly. Practice what you will say often.
- Don’t procrastinate.
Waiting until the end may feel like you have more energy to do the task, but more than likely you will end up rushed, out of time and with results less than what you would have done if you had started earlier. Decide to change habits immediately, but don’t take on too much too quickly.
Decide to delegate the tasks that someone else can do, wants to do and take you too long to do.
You can learn these and other new skills to help you better cope with your attention deficit disorder symptoms. Consider enrolling a trusted friend or family member, too, for additional assistance in help keeping you on-task and more focused.
Dupar, L. (2018). 10 Time Management Tips for Those with ADHD. Psych Central. Retrieved on August 8, 2020, from https://psychcentral.com/blog/10-time-management-tips-for-those-with-adhd/