All products featured on Self are independently selected by our editors.
However, we may receive compensation from retailers and/or from purchases of products through these links.
Even before I was diagnosed with ADHD, the question have you tried writing a list?
Jaroszpilewski / Getty Images
would set me on edge.
And people with ADHD, he explains, cannot tolerate boredom.
That intolerance leads to supercharged version of procrastination, to the point of jeopardizing work and relationships.
Make the first thing you do each day something relaxing and pleasurable.
If you dont already, start your day with something pleasurable to attenuate the dread.
Its really useful to read through onmorningswhen I want to start by reminding myself that I can accomplish anything.
Break down your tasks into tiny subtasks.
Once youre ready to get started, start small.
Like, very small.
you’re free to also lean on apps likeThingsorTodoistto help you structure your tasks and projects.
I useGoogle Keepschecklist because it feels satisfying to check things off.
And verify your first tiny task is one that you have a 100% chance of succeeding at.
attempt to structure your workday so you do the easiest thing first, she says.
Youre already giving yourself a success.
Youve accomplished something, and now that big thing that sits in front of you isnt so overwhelming.
For every item on your to-do list, quickly jot down why its a priority.
The things that motivate neurotypical people dont always work for people with ADHD.
One thing that helps me is making sure I know exactly why I need to complete a task.
Overestimate how long tasks will take.
Dr. Hallowell explains that for many people with ADHD, theres now and not now.
All of a sudden now is almost here and youre panicking.
For Pinsky, the solution to this is to overestimate how long things will take.
Building a gentle disaster mindset can help you have some margins in case things run over.
Remember those big tasks you chunked out?
Find ways to make boring tasks novel and fun.
For Dr. Hallowell, a balance of fun is key to staying on task.
[Combine] situations that are highly structured and full of novelty and stimulation.
Too much structure and it gets boring, too much novelty and its confusing.
Write [your task] on a colorful Post-it and slap it on the door.
That way, tomorrow when you leave the house, that Post-it is staring you right in the face.
you’ve got the option to also introduce novelty by varying your work environment.
I like to work in quiet libraries.
Get strategic about minimizing distractions.
Noise-cancelling headphones have been a total lifesaver for me.
I also useStrict Workflowon my laptop, which blocks social media for 25 minutes at a time.
Using this app has really helped minimize social media as a distraction.
Find someone whos willing to be your accountability partner.
Its still important to stay connected, as Dr. Hallowell explains.
You really need to work with a team, you have to get encouragement, dont isolate yourself.
It can be anybody, a teacher, a spouse, a dog, any form of positive connection.
We cant do that together right now, but we can certainly do it over FaceTime!
Schedule a should-less day regularly.
Lets be real, living with ADHD can be exhausting at times.
Its great to strategize and maximize your productivity, but you also want to avoid burnout.
I take a should-less day every now and then; its a great way to recharge my batteries.
It doesnt mean I dont do anything, but it removes the stress of having anything hanging over me.
On that day, I dont schedule anything.
Instead, I let my instincts guide me throughout the day.
I might sleep in, read a book for an afternoon, or take a walk.
