These tips originally appeared on ADDitude and were written by Judith Kolberg
You can’t hide from your to-do list forever. Use these 11 strategies for de-cluttering, managing paper, overcoming distractions, and getting things done.
Overcome the Overload
Every day we’re confronted with information, distractions, work and lots of other stuff. Is it a surprise anyone gets anything done, never mind those with attention deficit? People with ADHD are easily overwhelmed by the fast pace and interruptions, so they need some stay-focused strategies to keep them on track. Consider this your “how to get things done” guide.
Capture All That Information
Instead of going crazy trying to write down all those bits of information that come your way, try these solutions:
Call important information into your voicemail and leave yourself messages.
Convert verbal information into text, using an app like Dragon Dictation.
Store your text messages in one place using an app called Treasuremytext.
Finish Something, Anything, Early in the Day
Completing a chore – a small task or something larger that you worked on yesterday – gives you a sense of closure, making the rest of the day meaningful. No matter how the day goes, you can say you got something done, which gives you a sense of satisfaction that will encourage you to keep going the next day.
Get A Grip
If a phone call or a request from your spouse distracts you from a task you’re working on, hold onto a physical artifact to remind you what you were doing. An unopened envelope, for instance, will remind you that you were opening mail before the interruption, and will focus you attention more quickly.
Put It On The Calendar
It’s not enough to write down a task on your to-do list. You have to enter it into your calendar. Assigning a task to a specific day increases your chances of getting it done. With a to-do list only, you have a 40%-50% chance of doing the task. Scheduling the task increases your chances of completing it by 70% or so.
Just Do It
Don’t get overwhelmed about where or when to start a decluttering task. It doesn’t matter where you start; begin at any spot in the room. After you start, continue in some kind of logical order. If you start on the left side of the room, keep going to the left. If you start on the top shelf of a cabinet, work your way down. There is no ideal way to tack clutter.
Manage the Mail
To cut off junk mail at its source, log onto catalogchoice.org and have them alert marketers to stop sending you stuff.
Have only one place for the day’s mail to land, maybe the dining room table. Yes, it piles up quickly, but at least you know where it will be when you decide to tackle it.
Don’t open junk mail. It can contain four to seven pieces of paper. Junk mail goes, unopened, right into the recycling bin.
Change the Scene
People with ADHD can optimize their focus and attention by doing different tasks in different kind of places. If you have to do your taxes, rent a room in a local hotel for a day or two. You can spread out all the papers and receipts, with fewer distractions that at home. Some people with attention deficit can’t get anything done – studying, writing, reading – in the quiet of a library. Finding a setting like a Starbucks (LINK) with some background noise, will help them be more productive.
Enlist a Support Team
Stop trying to be an ordinary person who keeps it all together in the same way that people without ADHD do. Support might mean another set of hands, someone to keep your morale up or someone to function as a body double. A body double is somebody who is physically present as you do a task but doesn’t to the task with you. Your body double anchors you to the chore at hand.
Switch Up Your Routine Every Quarter
People with ADHD get bored with their routines more quickly than those without the condition. The higher boredom factor keeps them from tackling things they once completed with ease. Routines – whether it’s opening mail, doing dishes or tackling a project at work – can be kept fresh by changing them up every three months. This doesn’t mean a complete overhaul, just a tweak.
Play It Loose With Deadlines
Schedule extra time to finish a task. Rather than trying to precisely estimate how lone a task will take, just say, “Screw it. I’m going to need 30 percent more time for everything I plan, no matter what.” Just pick a number: 20% more, 50% more and allot that. The worst that can happen is that you finish it early.
Keep Calm and Carry On
As you start your day, do the first three things that worry you the most to get them off your plate. The internal distraction of worry plays more on people with ADHD than on other people and prevents them from getting things done. If you do any small part of what is worrying you, chance are you’ll break the anxiety and move forward.
Now available – the revised 2nd edition ADD-Friendly Ways to Organize Your Life by Judith Kolberg and Dr. Kathleen G. Nadeau which offers the best understanding and solutions for adults with ADD who want to get and stay organized. Readers will enjoy all new content on organizing digital information, managing distractions, organizing finances, and coping with the “black hole” of the Internet. We also offer three levels of strategies and support: self-help, non-professional assistance from family and friends, and professional support; allowing the reader to determine the appropriate level of support. Pick up your copy today.