Living with ADHD is something that is far less challenging when you prioritize and integrate the specialized needs into your daily routine. At Sorted Out® , many of our organizers hold certificates in the study of Attention Deficit Hyperactivity Disorder and have a familiarity with symptoms and presentations of ADHD. Below are strategies and techniques for how to prioritize your ADHD and tackle any organizational or productivity challenges it brings with it.
If I create a daily schedule, will it help my ADHD?
Yes! Structure is key to prioritizing tasks when you have ADHD and having a clear plan for the day can help you know exactly what to focus on next. Set a daily schedule and stick to it!
Use the “ABC” Method to categorize tasks by importance. This will help your brain avoid getting distracted by less important tasks and allows it to focus on what truly matters. The “ABC” Method is the process of labeling all your tasks in one of the following three categories:
- A – Urgent and important
- B – Important, but not urgent
- C – Neither important, nor urgent
You may also want to use an app to create and store these daily schedules/task lists. Using an app like the ones we identified here can help prioritize living with ADHD because it makes task management easier and keeps your schedule in one place. Todoist and Trello are specifically designed to benefit users with ADHD, but try out a couple and see which is the best fit for YOU.
How can I break down tasks to make them more manageable having ADHD?
Large tasks can feel overwhelming. Individuals with ADHD will have an easier time managing responsibilities and tasks if they break them down into more manageable steps. Focus on only one thing at a time to make projects/large tasks easier. Once you check a small task off your list, it will give you a sense of accomplishment and motivate you to keep going with the next small task.
What else can I do to prioritize the ADHD needs in my life?
- Set Time Limits
Instead of thinking about tasks in terms of how much you have to get done, set a specific amount of time you’ll spend on each task that you have. This helps reduce procrastination and can help you stay focused. Using a timer followed by a short break (known as the Pomodoro technique) makes it easier to concentrate. Create a process by using a timer such as this one to create a 25 minute work session, then follow it with a timed 5 minute break. In this 25-minute session, productivity and output are increased because your brain knows that you can take a break soon.
- Use Visual Cues
To prioritize your ADHD needs, keep them in plain sight! Visual reminders will help keep you on track and serve as “prompts” throughout your day because they will help you remember what needs done. Visual cues such as sticky notes, a whiteboard, or app with colorful tasks are all great options.
- Limit Distractions
Limit interruptions by identifying what commonly distracts you and minimizing them! If you’re frequently distracted by your phone, social media, people/coworkers, etc. try turning off notifications, closing your office door, or placing a “Do Not Disturb” sign in your space any time you are working.
- Adjust if Needed
Your needs and routines might change frequently; don’t be afraid to adjust your systems as you go! Being flexible is the key to staying on top of things, so try different methods and figure out what systems work best for YOU. What works for one person, may not work best for you. Experiment with what fits your personal style and make adjustments as needed.
What does ADHD specific self-care look like?
The final way to prioritize living with ADHD is to also prioritize self-care. It’s important if you have ADHD to practice mindfulness to help you stay focused and aware of your thoughts. Short meditation sessions or breathing exercises can help you center yourself when your attention starts to drift. Have someone (a friend/ family member/ therapist/ etc.) check in with you to help keep you accountable. Tell them about your goals and priorities so they know what to check in on.
Don’t forget to acknowledge and celebrate your progress, even if it’s small! This will help boost your motivation and remind you that you are making progress. And, if you’re beginning to feel overwhelmed, remember that it is okay to say “no” to additional tasks or other commitments that are not urgent or important. Be selective about what you take on to help you maintain your focus on what is important.
Life with ADHD is often “easier said than done”. We strive to go above and beyond with our education and studies of ADHD so that we are better equipped to customize our services to any and all specific needs. Our inbox at info@sortedout.com is always open, and we’d be honored to help you prioritize your ADHD needs to make your prioritization of yourself a success!
Looking forward to hearing from you,
Tonia
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