Meeting deadlines can cause induce anxiety, insomnia and even paralysis for those with an ADHD brain. Managing deadlines can be particularly challenging for individuals with ADHD, but there are effective strategies that can help improve time management and productivity. What are some steps you can take to take on a deadline without fear and anxiety but with confidence and even inspiration?
- Give yourself extra time. Everything takes longer than expected, especially with ADHD, so the key is not to procrastinate but get started as early as possible. Plan it out on a monthly calendar – cutting the task into digestible bite-size pieces and set aside times to accomplish them when you feel most productive in your calendar. And regularly check to see the progress at the end of each day so the deadline doesn’t sneak up on you.
- Establish regular routines. ADHD can make it difficult to form routines, but structure helps reduce chaos. Try to create a routine that includes specific work or study times. Repetition builds better habits. Create a to-do list and rank tasks in order of priority. Focus on one task at a time to avoid feeling scattered.
- Have realistic expectations. When focused on a work project, other tasks at home (grocery shopping, cleaning, laundry, etc) will have to be on the backburner. That way you don’t overwhelm yourself with trying to be perfect.
- Prep your Work Environment. Whether at work or at home, get it all ready BEFORE you begin working: temperature setting for comfort, set lighting with as much natural light as possible, have drinks/snacks handy and at the ready, turn off notifications, silence your phone, and retrieve all items needed for the task so it’s within arm reach (notebook, pens, calendar, laptop, coffee, etc. That way you don’t have to interrupt yourself to retrieve it later … and get sidetracked.
- Utilize Time Blocking: Block off specific times of the day for particular tasks. Stick to the schedule as much as possible and plan around times when you know you have more energy or focus.
- Give yourself a Transition time between tasks. Set a timer for 10, 15, 20 minutes and focus on that particular task for just that allotted time. Then reward yourself with a walk, a mindfulness session, some yoga stretches, a sip of your favorite tea, etc. Positive reinforcement can boost motivation. Reward yourself after completing tasks, and use breaks to rest and reset your attention.
- Take small steps to reach your long goal. Adults with ADHD tend to have trouble with long, multi-step tasks. The secret to completing big tasks is to break them into a series of small steps, which are much less intimidating. Keep up your momentum by focusing only on the next doable step. Write this step on a sticky note and post it within your line of sight.
- Use a Planner or Calendar System: Whether digital (Google Calendar, Microsoft Outlook) or physical (paper planners), consistently using a planner helps to visualize your upcoming deadlines and break your time into chunks.
- Utilize ADHD-Friendly Apps: Some apps are designed to help people with ADHD manage their time and tasks, such as:
- Todoist: Task management
- Trello: Visual task boards
- Pomodoro Apps: To manage time in focused intervals (like Focus Booster or Be Focused)
- Habitica: Gamifies to-do lists
- Consider ADHD Individual or Group Coaching. Team of Greats ADHD coaching services are provided by a professional leadership coach with ADHD as well as an ADHD-Certified Clinical Services Provider, Audrey A. Simmons MBA, MS, BSN, RN, PMH-BC, ACC; thus she understands your journey more than most. For many clients being coached by someone who knows the ADHD journey is reassuring, to say the least. This non-judgmental dynamic truly allows you to focus on what challenges you are facing as opposed to feeling like you need to explain to someone what ADHD is, your process or how you think.
Join our ADHD Coaching Group Waiting List and connect with like-minded professionals facing similar challenges. Our group coaching offers a safe space for honest discussions and relationship-building with fellow professionals who have ADHD or ADHD-like characteristics.
