Organisation
Organisation can be particularly challenging for individuals with ADHD, but with the right strategies, it is entirely possible to stay on top of tasks and responsibilities. Here are some practical tips, including the concept of body doubling, tailored for those with ADHD:
1. Utilise Visual Aids
2. Break Tasks into Smaller Steps
3. Establish Routines
4. Use Technology
5. Implement Body Doubling
6. Minimise Distractions
7. Prioritise Tasks
8. Incorporate Self-Care
9. Seek Support
10. Practise Self-Compassion
1. Utilise Visual Aids
- Calendars and Planners: Use visual tools like calendars, planners, and to-do lists to keep track of tasks, appointments, and deadlines. Colour-coding can help distinguish different types of activities.
- Sticky Notes and Whiteboards: Place sticky notes or use a whiteboard in a visible area to remind yourself of important tasks and deadlines.
2. Break Tasks into Smaller Steps
- Chunking: Divide larger tasks into smaller, manageable steps. This makes tasks feel less overwhelming and provides a clear path to completion.
- Checklists: Create checklists for daily tasks and cross them off as you complete each one. This can provide a sense of accomplishment and keep you motivated.
3. Establish Routines
- Consistent Schedule: Develop a daily routine with set times for work, study, and self-care activities. Consistency helps create structure and reduces decision fatigue.
- Morning and Evening Rituals: Establish morning and evening routines to start and end your day on a positive note. This can include activities like planning your day, setting goals, and reflecting on achievements.
4. Use Technology
- Productivity Apps: Utilise apps like Trello, Todoist, or Google Keep to organise tasks, set reminders, and track progress.
- Timers and Alarms: Use timers to allocate specific time blocks for tasks. The Pomodoro Technique (working for 25 minutes followed by a 5-minute break) can be particularly effective.
5. Implement Body Doubling
- Body Doubling: This technique involves working alongside another person to increase accountability and focus. The presence of a "body double" can help you stay on task and reduce distractions. You can pair up with a friend, colleague, or join a virtual co-working session.
- Study Groups: For students, joining or forming study groups can provide structure and motivation to complete assignments and study for exams.
6. Minimise Distractions
- Organised Workspace: Create a dedicated workspace that is free from clutter and distractions. Keep only essential items within reach.
- Noise-Cancelling Headphones: Use headphones to block out background noise and create a focused environment.
7. Prioritise Tasks
- ABC Method: Prioritise tasks by labelling them as A (most important), B (important but not urgent), and C (least important). Focus on completing A tasks first.
- Set Realistic Goals: Establish clear, achievable goals for each day. Break larger projects into smaller milestones.
8. Incorporate Self-Care
- Mindfulness Practices: Engage in mindfulness exercises like deep breathing, meditation, or yoga to reduce stress and improve focus.
- Regular Exercise: Incorporate physical activity into your daily routine to boost mental clarity and energy.
- Balanced Diet and Adequate Sleep: Maintain a healthy diet and ensure you get enough sleep each night to support cognitive function.
9. Seek Support
- Professional Help: Consider working with an ADHD coach, therapist, or occupational therapist who can provide personalised strategies and support.
- Support Groups: Join ADHD support groups to share experiences, learn new strategies, and connect with others facing similar challenges.
10. Practise Self-Compassion
- Acknowledge Progress: Celebrate small achievements and recognise the effort you put into managing your tasks and responsibilities.
- Be Kind to Yourself: Understand that managing ADHD is an ongoing process. It's okay to have setbacks; what matters is finding strategies that work for you and continuing to make progress.