ADHD stands for “Attention Deficit Hyper-Activity Disorder”. ADHD affects the executive function of our brain. The prefrontal cortex of our brain controls executive functioning. In an ADHD brain, the prefrontal cortex is smaller and it matures matured slowly than in a normal brain. So, no wonder, we, ADHD people suffer in our day-to-day tasks.
Acknowledging that the ADHD brain is different from the non-ADHD brain can give you relief. People with ADHD are often seen as careless, and lazy by surrounding people. But the actual scenario isn’t like that. People with ADHD just need to find & follow some techniques that will help them to stay organized & get their things done. This article is all about that-
1. Write it Down: ADHD brain is messy. All of the pending tasks, deadlines, and distractions will occupy so much place in your brain. A vast pile of information will just overwhelm you & delay getting started. So, build the habit of writing. Then you can get a proper vision of what is actually going on in your brain.
2. Break Down the tasks: Don’t think of completing a huge task in one sitting. Rather think of a very easy doable part of the whole task. It will help you to get started.
3. The 5-Second Rule: This rule will help you to get unstuck & quickly get started. All you have to do is count backward from 5 to 1 and start doing the task. Why this method works, the full psychology is nicely described in the book “ THE 5 SECOND RULE” by Mel Robbins(motivational speaker who also has ADHD).
4. POMODORO Technique: A lifesaver method for for everyone. People with ADHD tend to get distracted very easily. But when it comes down to paying attention for only 25 minutes, even people with ADHD can do it comfortably. Even when you have to do 3 or 4 hours of the task, do it in the Pomodoro method & don’t forget to take a break after every 25 minutes. (Bonus Tip:Struggling to do 25 minutes? Try 20 or 15 minutes)
5 . Know About ADHD: Knowing about ADHD will help you to be kinder to be yourself. The truth is you are gonna live your whole life with this condition but you can get help. Understanding your own situation will help you to tackle situation in a better way.And there are so many sources to know about ADHD.There are youtube channels completely based on ADHD.
6. Keep All the necessary things together: ADHD people tend to forget whatever they were doing very easily.So if someone with ADHD has to go from one room to another to collect stuff for doing any task,chances are they will start doing something else in between.So try to keep things together.For example-whatever you need to make a cup of coffee,should be just aside from your coffee maker.
7. Use Time pressure as your Advantage: ADHD people work great under pressure.Why? Because there is no room for overthinking.They can take decisions quickly.And also there is also no scope for hyperactivity.
8. Exercise: Maybe you are stuck because you lack the neurotransmitters that brain needs to pay attention and do a task. Even taking a small walk a little body movement can help.
9. Avoid Perfectionism: ADHD people tend to set unrealistic high standards of perfectionism for themselves. And when they fail, they beat themselves up.The thought of being a perfectionist actually holds you back from even start doing something sometimes. It’s a lot easier to get started when you don’t have to be perfect.
That’s all for today.
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Written By–
Abida Tasnim Arpa
Intern , Content Writing Department
YSSE.