ADHD time management
Adults with ADHD have a unique perspective on time. Our inability to predict future incentives and consequences, as well as our exceptional procrastination skills and inability to ignore the static in our environment, all contribute to our difficulties with deadlines, punctuality, and planning.
What is the best way for people with ADHD to manage their
Plan. Start each day by thinking about what you want to do that day, focusing on one to five particular goals.
During the day, check in on a regular basis.
Make use of a planning system.
Keep your focus....
Take a break...
De-clutter your home.
Perfectionism should be avoided at all costs.
Get in the habit of saying no.
How often have you uttered these words? It's awful to be late for work, a doctor's appointment, a meeting, a friend's birthday party, taking the kids to school, and, even worse, collecting them up from school. What can you do to break the cycle? How can you better manage your time?
Effective time management, according to ADHD coach Kay Grossman, M.A., needs two abilities that people with ADHD generally lack naturally but can learn: planning and tracking the passage of time.
The best prescription for being on time, according to Grossman, is:
On a daily level, plan ahead.
utilizing techniques that take advantage of a person's likes and unique style
Using external clues to show how much time has passed
Grossman offers a few tried-and-true methods for dealing with certain time-management issues.
Too Many Activities Planned is a Challenge
How many times have you over-committed yourself? According to Grossman, this type of over-scheduling occurs frequently. We can become overconfident or unrealistic about the amount of work we can accomplish in a particular time frame. Other times, we may find it difficult to say "no" to requests made by others. Over-committing and over-planning, on the other hand, only leads to frustration
Consider size, technology, simplicity of use, portability, color, and feel while selecting a planner
Make a schedule for known, fixed events like work, meals, carpools, and standing appointments.
Make a list of things you "should" accomplish against things you "want" to do. You may want to start organizing your chaotic filing cabinet, but you need first focus on an assignment due tomorrow.
Make a to-do list and select no more than three to five high-priority tasks to finish each day, marking them with an asterisk or using a color-coding system. In the spare moments, jot down such tasks in your planner.
When adding something to your daily schedule, think "subtract" or "swap." Keep in mind that there are only so many minutes in a day and that you are only one person. Consider delegating some duties to others if you have the resources, such as sending dirty clothes to the laundromat rather than doing the laundry yourself.
If a large project overwhelms you, consider splitting it down into several smaller tasks, each with its own deadline.