For an adult with ADHD getting a task done can be challenging. They can often face a difficulty remaining productive especially in a distractive driven world such as emails, the internet and TV. To get a grip on and boost your productivity here are some useful strategies you can use.
Create Your Schedule The Night Before – Many of my coaching clients have told me that they start their day spending a lot of time trying to figure out where to start. A great way to start your day is to write out your schedule the night before. Try to focus on your top priorities and anticipate any obstacles
Tasks – Making follow up phone calls, checking email and surfing the internet are a big time waster. However, if you put certain tasks to specific times of the day will make your day more productive. For instance, try to check your email once in the morning and once in the evening. Doing this will allow you to focus on your priorities.
Chunk It Down – There are many tasks or projects that adults with ADHD avoid due to they are too overwhelming. An effective way to overcome this is to take a blank piece of paper and break it down in chunks. If you don’t understand how to do a specific task you can write out “find out how to….” You can also ask a friend/family or colleague to discuss what the specific step you are stuck on. Don’t forget to write it out. After you have some drive, you can organize the steps and add any additional items.
Reward Yourself – Research has shown that rewarding yourself increases productivity and consistently. I find this to true as I have seen it in working with my clients with ADHD. No matter how big or small the task is, say to yourself good job. When it is a larger project or goal you could reward yourself with a walk around the park, going out to lunch with a friend or even getting a manicure/pedicure.
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