The Secrets Behind Managing ADD/ADHD Part 3: Task Completion Tools
Memory and Recall
A key deficit for those of us with ADHD is the ability to hold information in our mind and manipulate it. Our working memory does not work unless we make the information external. That means we need to take the information we receive from our environment and make it physical, write it down!
We must stop trying to hold all of this information we receive in our head, it doesn't work.
Tools to keep handy at all times:
Notebook / “Dumpster”
Pen
We need to carry this notebook and pen with us at all times. When you are given information about a task, write it down immediately. Including the details that were given (steps to get it done, deadlines, directions, etc.). Then, keep this information with you when you are working on the various tasks because it will serve as your working memory. No longer do we have to try and keep all of this information in our heads. I like to buy those small, spiral notebooks that you can buy during back to school time. I keep quite a few handy and when one gets full I have plenty in stock to replace it.
Increase and Sustain Focus
Another key deficit for ADHD/ADD sufferers is Time Management. I find this to be one of the most troubling for myself and my clients. We don't seem to live in "real time", I call it. We live in this imaginary place where all is possible and time is endless, so it seems. We live in the moment of what we are doing at that exact moment in time. No thought given to the passage of time or is there any anticipation of how much time an actual task might take. That works great until we run out of time, miss deadlines, stay up all night, etc. In order to truly manage our time we need to also make it physical.
Tools to use to track time and make it physical/visual:
Timer
Month Planner
Day Planner
Use Chunks of Time 7:00 - 8:00
We need to be cognizant that each day has only 24 hours and once we schedule in our daily tasks of sleeping, eating, showering, driving, etc. we realistically only have a distinct, measured amount of time. It's almost as if we think that if we don't think about time, we can create more time. This is NOT the case, speaking from the frustration of experience! Time must be measured/chunked. I like to start with exact times and measure out an hour. I will work on my blog from 4:00 pm - 5:00 pm. Then I set my timer, this way I can learn to see what can actually be done in 1 hour. For those of us with ADHD/ADD, estimating time is too abstract and we will fail each time! It must be made physical. No more estimating or guessing only to be way off usually. Time is really clear cut, you can't add more minutes to the clock for "interference" or for a "foul review" like they do in sports.
Effort and Emotion
I have heard ADHD/ADD referred to as S.O.S. before, the Shiny Object Syndrome. This of course is referring to our ability to be easily distracted when a task is seen as boring or perhaps overwhelming in some way. We might not know where to start so our brain gets impatient and moves on. I find working in rewards and breaks can help with this when I am trying to complete necessary tasks. I like to use physical incentives like a cup of coffee, snack, etc. after working on a task for 45 minutes straight, etc.
Pick a time and an incentive that works best to motivate you. Be careful if checking your emails or texts is your reward. We all know how dangerous the cyber world can be for us. That truly is a place that has no time limitations!By breaking up tasks into small steps and rewarding yourself for completion of those small steps, you are increasing your motivation level. This will assist you in fullfilling your long-term projects and keeping your brain from wandering due to boredom. Another positive is that this helps to decrease our "black and white" thinking pattern. "I can't possibly finish this project, therefore, I will just quit". Pacing yourself and building in rewards will assist in eliminating these "limiting beliefs".Another tool I find helpful in sustaining my motivation and focus is a visual cue. Again, I am creating something "physical" that will remind me when I see it of what I am trying to accomplish. I like to write on a sticky note and place it in clear sight so that it can bring me back to focus when I start getting distracted and overwhelmed. I usually write someting like "I am working on my blog right now" or "Goal: Finish Blog". When my mind wanders it helps to see this visual so that I can quickly jump back in to where I left off, literally.
Tools to use to decrease distraction and overwhelm:
Break project down into small tasks
Rewards
Breaks
Visual Cues
Sticky Notes
Again, the goal of this article was to inform and provide some tools to help you manage your ADHD/ADD more successfully. Most imporatntly, however, is for you to get to know yourself.What are your strengths? Where are you most challenged? Embrace your ADHD/ADD and know that it does not have to define you. I always encourage clients to control it by using tools and putting routines in place. There is no "cure" for ADHD/ADD but relief can be found when we do put structures in place, use the tools we have found to be helpful, and then practice what we have learned.
Task Completion Tools
Memory and Recall
Notebook
Pen
Increase and Sustain Focus
Timer
Day Planner to make time "physical"
Use Chunks of Time 7:00 - 8:00
Effort and Emotion
Break project down into small tasks
Rewards
Breaks
Visual Cues
Sticky Notes