Still More Creative Tips for Managing ADHD from the Professionals, People with ADHD
curated and edited by Cynthia Hammer, MSW
Getting Things Done
Remember that something done is better than nothing done. If you only get 25% of a task done, then it’s further along than if you never started. It’s better to do a little bit of task rather than procrastinating. Often, when you start, you will be surprised how much you accomplish.
Understand that FUTURE YOU IS STILL YOU. If you think you’ll do something later, know that future you is still you. Future you isn’t more likely to want to do the work. If you don’t have the motivation now to do, then future you probably won’t have the motivation either.
When you take breaks, make sure your break isn’t too interesting. This prevents you from getting absorbed in something else during your break.
When you’re trying to get started on a task: Write down the steps you’ve already done and the steps you plan to do next. This helps a lot with spaghetti thoughts
Treat timers and alarms like non-negotiable laws. When the timer goes off, it doesn’t matter what you are doing, it’s time to go. Half showered, wet hair, one eye done, whatever, you’re out the door.
Learn to say no to taking on things that you know may cause you stress and excess pressure just because it’s money. It is not worth it. Establish the boundaries that will save your mental health and you won’t have to deal with the fallout later. The more you abide by your boundaries, the easier it becomes.
Overcoming Shame
Work on letting go of shame. It depresses your motivation and makes things worse. You wouldn’t shame someone in a wheelchair for not getting things done. Your difficulty is in your brain instead of your legs, but it’s no less real.
Stop hating yourself. I used to hate myself for being unproductive. Then I realized how pointless that was, and I began to focus on improving myself. Don’t think about your past. Don’t think about the future. Focus on the present and making it the best it can be.
Stop comparing your output and motivation to others and embrace a slower, more considered, creative life. You are not other people. You are you. Trying to jam your freeform, 12-sided shape into the round hole is painful and won’t work. You shouldn’t be expected to squeeze into a hole: you need self acceptance for how you are..
Assorted Solutions
Make yourself kits for common repeated household tasks. e.g: Cleaning kit, Package mailing kit… It reduces the effort needed to get started on a task
Use a 7-day pill organizer with AM/PM slots and put your medication and supplements there.
Use a free app called Medisafe for med reminders throughout the day. When I take any medication, I click a button in the app and it records the time and the medication. It’s perfect if you have to take multiple meds from morning to noon!