Time Management Strategies with ADHD


1.PLAN — Start each day by taking time to think about what you want to accomplish that day with specific emphasis on one to five things.

2.CHECK-IN PERIODICALLY DURING THE DAY- Ask yourself frequently during the day if what you are doing at that moment is what you want to be doing and is it helping you accomplish your goals.

3.USE A PLANNING SYSTEM -The more time we spend planning a project, the less time is required for it. Use a calendar, smart phone, computer calendar to keep track of tasks and break them down into manageable parts.

4.CONCENTRATE — The amount of time spent on a project is not what counts; it’s the amount of uninterrupted time. Make sure you are in the right environment for you.

5.TAKE BREAKS — To work for long periods of time can decrease energy, as well as increase stress, tension, and boredom. Switching from a mental task to a physical task and back, can provide relief, increase your efficiency, reduce tension, and even benefit your health.

6.REDUCE CLUTTER — In most cases, clutter hinders concentration and causes frustration and tension. When you find your desk or work space becoming chaotic, take time to re organize.

7.AVOID PERFECTIONISM — There is a difference between striving for excellence and for perfection. Getting something 85% perfect and handed in is better than 150% or more than perfect and not handed in.

8.LEARN TO SAY “NO” — Learn to decline, tactfully, politely, yet firmly. Practice what you will say often.

9.DON’T PROCRASTINATE — Waiting to the end may feel like you have more energy to do the task, but more than likely you end up rushed, out of time and with results less than what you would have done if you had started earlier. Decide to change habits immediately, but don’t take on too much too quickly.

10.DELEGATE — decide to delegate the tasks that someone else can do, wants to do and take you too long to do!

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