5 Tips For ADHD Procrastination
There's not much worse than starring at the clock and procrastinating on a project that was due hours ago. People with Attention Deficit Hyperactivity Disorder (ADHD) struggle to get through tasks and maintain productivity, as distraction takes over. The mind tends to wonder as ADHD brains are a bit different and clouded with to much information. Here's 5 strategies one with ADHD can do to survive in our current productive-focused climate.
Develop a Calendar
This is a must. A calendar ensures that all important meetings and appointments are organized and in one place. That way, they're not missed. Pieces of paper, sticky pads, and business cards just get lost or misplaced, especially those with ADHD. It's human nature that we lose things where organization with a calendar becomes foundational. I tend to lean toward a physical calendar since apps. and smartphones may lead to other unwanted distractions such as social media and web surfing.
Task List
This is in conjunction with the calendar, and for specific tasks that can be done daily but not connected to a specific date. Projects can be divided into work-related and home-related. Tasks can be rated with stars and prioritized. For example, I rank the highest priority tasks with 3 stars and then follow with medium priority tasks at 2 stars and lastly, 1 star tasks are a low priority. It's also important to complete the most difficult ones first, since you're fresh and motivated to do so. Others may find benefit in doing a fun, exciting game or hobby first, and then honing on on the task at hand. Either way is okay and it's whatever works for you.
Finding Benefit in Doing the Task
I firmly believe people are productive around their values. By linking tasks to values, it's easier to accomplish. If there's no connection or benefit to your highest value or your value system, then that task is deemed a low priority and should be delegated, if possible. My favorite value determination system is by Dr. John Demartini, and you can view the exercise at this link here.
Break it Down to Manageable Steps:
A task may seem to daunting and impossible to finish. My suggestion is to break it down to bite size, manageable steps, which is much easier to complete. Select a task and write down actionable steps to complete it. Individual tasks can move to the daily task list. If distraction happens, you can write the distraction down on a piece of paper and take note of it, then get back to the task at hand. Be non-judgmental and pay little attention, but remove from your head and place it on paper.
Supplement For an Extra Boost
With ADHD, there's an imbalance of neurotransmitters and generally low amounts of dopamine and catecholamines. (R) To support this pathway, dopamine precursors may be given to increase focus and concentration. These may include Beta-Phenylethylamine, DL-Phenylalanine, L-Tyrosine, Mucuna Pruriens, and Ginseng. L theanine may also provide an additional benefit with an increase in concentration and motivation. (R) You cane either consume it from green tea or take it directly in supplement form. Vitamin D and Fish Oil may help, too.
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