It’s important for everyone to have the ability to sit down, focus, and get a task done in due time. However, people with ADHD (Attention Deficit Hyperactivity Disorder) might have trouble staying on top of their responsibilities. This is why this disorder presents various challenges in the lives of those affected by it.
If you’ve been diagnosed with ADHD and are trying to navigate your everyday and corporate lives, this blog is just for you! We’ll be happy to provide useful tips and let you know about some of the best tools that will allow you to manage your symptoms on the road to success.
1. Task and Time Management
Writing your tasks down on one page, organizing them by relevance and importance, and being aware of the deadlines you need to meet is definitely the first step to achieving any of your goals. This is why you need a little digital help with managing your responsibilities.
Apps like Todoist or Trello allow you to list your tasks in one place and cross them off once you’ve completed them. This will help you keep track of your to-do list and manage your time so that nothing slips your mind.
2. Pomodoro Technique
ADHD is often related to time blindness and executive dysfunction. This is where the Pomodoro technique comes in – a method that includes an intensive work session with a high focus level. You just need to set the timer for 25 minutes and get to work during this time. Once the timer rings, you can get up and take a well-deserved 5-minute break.
3. Regular Breaks
Speaking of breaks, everyone will definitely agree that stepping away from your desk and clearing your head a little can benefit the overall work process. Make sure not to get too caught up in your tasks so you don’t get overwhelmed and lose your focus altogether – get up and unwind a little, you will surely get back to work recharged.
4. White and Brown Noise
Surprisingly, complete silence can be more distracting for some than outside noises. Research shows that white and brown noise can act as the perfect background, limiting any distractions from the outside world and helping you focus and maintain your productivity levels.
5. Noise Canceling Headphones
White noise might not affect everyone in the same positive way. This is why it’s important to invest in a device that will allow you to block any distracting noises from your coworkers or even from the street. Headphones with noise-cancelling features will be your best friends when you can’t isolate yourself.
6. Limiting Distractions
It can be especially challenging for a person with ADHD to focus on their work without their mind wandering away from time to time. It’s crucial to manage “triggers” that will cause you to break away from your responsibilities, and there are tools to help you with that.
Try to leave your phone in a different room. If that can’t be done, make sure to put it on “Do Not Disturb”, so texts and calls don’t distract you. Use Blocksite or Self-Control to limit the usage of “tempting” websites that can easily drag you into the scrolling loop.
7. Body Doubling
Have you ever thought about including another person in your corporate routine? You can choose someone from your inner circle or find a body doubling partner through a website. Body doubling is a method of choosing a person who will not actively interfere with your tasks but will simply understand your goals and provide support in times of need.
8. Mind Mapping
Doesn’t matter if it’s work- or life-related, people with ADHD might have trouble organizing their ideas. Mind mapping allows you to visualize the thoughts that come into your brain and how they relate to each other, which will ultimately be extremely beneficial in keeping track of your thoughts and bringing them to life.
9. Taking Notes
Since ADHD-ers tend to quickly jump from one idea or task to another, they might have trouble remembering important information they will need later. This is why you should never underestimate the importance of note-taking. Evernote provides a useful tool for jotting down any ideas you might have and revisiting them later. It’s also a great idea to go with the good old-fashioned pen and paper for when you’re doing focused work. This will allow you to write down your thoughts without having to pick up your phone and risk distracting yourself.
10. Meditation
At the end of the long day, everyone needs to sit back and relax. Meditation and mindfulness techniques can be an amazing tool to help you soothe your mind and clear your mental space. The Calm app provides personalized guides that will quickly help you de-stress and energize your brain for the upcoming workday. It can be difficult to meditate at first if you have ADHD, so you can try starting with as little time as a minute or two.
Final Thoughts
It can be quite a difficult challenge to get through everyday life with ADHD symptoms disrupting your productivity levels. But the good thing is that you don’t have to do it alone. We hope that our blog was helpful in providing some insight into navigating life with executive dysfunction – as long as you put in a little effort and have a reliable support system, you have absolutely nothing to worry about!
