Author: Phil Marsosudiro

Steering first. Gas second.

“If I have a clear set of tasks to do, a big cup of coffee in the morning is a great productivity-enhancer. I get straight to work and stay focused for hours. But if I don’t have a clear set of tasks in mind before I have the coffee, I’m just wired and rudderless.”
— Anonymous Reader

There’s often an order to doing things. We ADHDexecs have spent many years ignoring the steps and sometimes that’s fine. But sometimes we really need to know the 1, 2, 3…

Assembling “a clear set of tasks” can be hard if you’re working on a big, complex project. In fact, it’s impossible to write your whole list of tasks! So break it down. A day’s worth if you can do it. Or a half-day’s worth. Or half-hour‘s worth. Whatever you can do — as long as it’s steering first, gas second.

 

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Let Other People Stop You

Give your colleagues the power of No!
They’ll keep you in line.

“Don’t let me go to lunch with you!” 

Tell your favorite lunch-mate that you can’t go out because you have to finish a task. Later, have them tell you how awesome it was, so next time you’ll plan ahead.

“Don’t let me sign up for anything at today’s project meeting.”

Tell your colleague to poke you if you start to accept any new tasks or responsibilities. They’ll probably poke you harder than you like, but it will be worth it.

“Don’t let me leave my office unless I’ve handed off the mailing list.”

Tell your assistant to block the door unless you’ve finished the task. Let them tackle you if you try to escape.

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Photo by Planetbene, Creative Commons License

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Toolkit: Mental

A partial list of mental tools to manage ADHD:

  1. Meditation
  2. Visualization: seeing yourself taking a specific set of actions that lead up to a good outcome.
  3. Mantras
  4. Imagery: seeing helpful images like a laser (to model focus) or a runner at the finish line (to inspire sticking to it)

More to come…

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Toolkit: Body

A partial list of body tools to manage ADHD:

  1. Exercise
  2. Fitness
  3. Diet
  4. Sleep (sufficient sleep on a regular schedule)
  5. Protein
  6. Less sugar and other simple carbs
  7. Carefully dosed caffeine (not too much, not too little; not too early, not too late)
  8. Breathing exercises

More to come…

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Do The Thing You’re Doing

Do the thing you’re doing.

If you start to write a quick email, WRITE THE QUICK EMAIL.

Are you sending a note to Ted? Between the time you click “start” and the time you hit “send”, a dozen things might try to grab you (e.g., check other email! clear recycling off your desk! get up and grab a snack! read the memo that’s on your desk!). Don’t do them. WRITE THE EMAIL TO TED.

Self-talk helps:

I’m writing an email to Ted.
I’m writing sentence one.
I’m writing sentence two
…
I’m writing the last sentence.
I’m clicking send.

Self-talk as much as you need. At every urge to do something different, talk yourself through the next sentence. You might need to self-talk through the end of the email. Or your mind might latch onto the task after one or two sentences, and you’ll finish without distraction.

Either way, guess what happens by the end?

You sent your email to Ted! Done. Finished. Off your list and out of your brain. Yay! Now pick the next thing to do, and Do It.

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Editor’s note: I’m pleased to say that I finished this whole post without writing any other post, dumping my recycling, getting a snack, or reading anything else on my desk. Self-talk!

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Tookit: Professional Help

A partial list of professional helpers to manage ADHD:

  1. Psychologist or Counselor: for diagnosis and ongoing care.
  2. Psychiatrist: for medication and ongoing care
  3. ADHD Coach: for performance at work and at home
  4. Executive Coach for performance at work
  5. Administrative Assistant: clerical work, appointments, reminders, organizing, etc. (can be outsourced online!)
  6. Professional Organizer: office and home

More to come…

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Toolkit: Social and Peer

A partial list of social and peer tools to manage ADHD:

  1. ADD Group Therapy: under care of a psychologist or counselor
  2. ADD Support Group, in person: under care of a coach, or autonomous
  3. ADD Support Group, online: e.g., Adult ADD Productivity Circle 
  4. ADD “Buddy”: a friend or colleague with ADD, for mutual support around plans, actions, accountability, and concerns
  5. Reward Manager: an outside agent that rewards (or penalizes) you as you succeed (or fail) at following your commitments, e.g., Stickk.com

More to come…

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Toolkit: Alarms and Simple Devices

A partial list of alarms and simple devices to manage ADHD:

  1. Hourly chime: on your smart phone or watch, to help you remember that time is passing, that you should check to make sure you’re doing what you intend
  2. Hourly (or other) alarm on your computer: customized to remind you to stay on task
  3. Calendar alarm on computer or smart phone: to remind you of appointments or scheduled tasks.*
  4. Smart phone or physical timer to use the Pomodoro Technique for focused, time-limited efforts.

More to come…

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*Set your alarm to include transition time! Got a meeting at 2:30 p.m. down the hall? Set your  alarm for 2:15 so that you can wind down what you’re doing, gather what you need for the meeting, and stop by the water fountain or toilet on your way to the 2:30 meeting.

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