Readers with ADHD share tips we can all use
Hi,
A little more than a week ago, I held a Zoom session on working with ADHD. (If you speak Dutch, you can watch it here.) The idea came from a reader who gave us all some insight into what he’s up against and what helps him get things done. Participants spoke up and shared how difficult it can be to talk about their struggles with work. I found it all incredibly interesting and inspiring. It was great to see how people adapt my GRIP techniques to fit their own situation.
In the session, people generously shared insights into how to cope. I learned a lot. After all, we all struggle to some degree with the pressures of having a lot to do and a lot on our minds. Today I’ll highlight a few tips from the session that may be relevant for you, too.
Make use of alarms, location reminders, and checklists
It’s easy to lose track of time. Whether you’ve hit a flow or keep getting distracted by a thousand other things, we’ve all looked up to realize it’s already 11:00 and thinking: How’d that happen?!
People with ADHD can need next-level structure. No need to hide that. In fact, there are loads of tools available that can help us all. Maybe setting an alarm keeps you from forgetting about wet clothes in the washer? Or perhaps you use location-based reminders to jog your memory on site? (That way, you’re prompted to think about things on your to-do list when you’re somewhere you can actually take care of them, instead of everywhere but.) Or could a more detailed to-do list keep you from overlooking things? By all means, try out the tools that are out there.
Accept the help that external aids offer. That’s nothing to be ashamed of. You wear shoes outside without ever being embarrassed you need them, right? Likewise, there’s no need to be embarrassed to use technologies that make our jobs and our lives easier.
Doing the work out in the open keeps you sharp (and helps tame perfectionism)
Software that reminds you to do something is great. But you can still ignore it or get around it. That becomes more complicated with a friend or colleague. Having someone look over your shoulder is a clever way to stick to your plans.
A number of people with ADHD shared some variation on this method. They’ll agree to carry out work alongside the client, or arrange for other forms of oversight. In an earlier issue, I also told you about Focusmate, which makes it easy to find a one-off work buddy.
Lots of folks are hindered by perfectionism or a fear of failure, and people with ADHD are no exception. Having people look at your work can help here, too. When you find yourself thinking it isn’t good enough, someone else can tell you the truth. But you have to show your work.
Sharing your work early and often – as hard as that can be – is a healthy habit. It helps you keep your focus and corrects any unrealistic expectations you may have. If that’s too much to ask at the office, then find someone in your personal life to share your work with. Organize a safety net for yourself.
Make your next step as small as possible
When you’ve got a lot on your plate and a lot on your mind, just getting started can present an obstacle that’s hard to clear. Paring down your task into smaller steps can be an effective way to get going when that’s proving difficult. If you’re not thinking: “Oh, but that’s super easy. What a ridiculously small first step,” then the step isn’t small enough.
I kept putting off finding international ambassadors for the English translation of my book GRIP. Incredibly frustrating. While it was already complicated, the task only grew larger and more formidable in my mind.
So I chopped up the project into this doable, recurring task: Today, send an email to one person on the list. When I start work each day, this is my first task. I’ve been doing this for 3 weeks now, and the first enthusiastic replies are coming in. And all because I scaled down my approach and changed how I formulated the task.
Good luck with everything you’re juggling and have a good week!
Rick
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