- Be aware of how you work best — some people need to have music or other background noise when they try to focus on a task, others may need the room distraction free.
- Use multiple senses when working on something…for example, when trying to read something, add the sense of touch by playing with a ball or tapping your feet. If you are on a conference call and need to stay focused, try doodling.
- Use color! Many ADHDers are visually oriented — if you can’t find anything in your bag, get a red wallet and a bright green key chain. Color code your Post-it® notes: try yellow for calls to make and blue for things to buy, etc. and stick them where you can see them.
- Applaud yourself for everything you accomplish no matter what it is. Even if you didn’t complete everything, give dignity to what you did and recognize those achievements.
- Always handle paperwork in the same location. Make sure all of the supplies you need for the task are there,especially a trash basket!
- Learn to respect and accept your ADHD, if you learn to relax about it so will those around you.
- Know that it is OK to do many things at once – multitasking is often an ADHD strength.
- Use timers or computer reminders to help you stay on schedule. They not only help you to remember when you need to be somewhere or do something but also let you know when to stop working on one thing and move onto the next.
- Assign due dates to each task on your to-do list.
- Remember that nobody is perfect, not even you!
Remember: What works for one person may not work for another. Don’t overwhelm yourself, experiment with one or two of these strategies at a time. You are unique and the way ADHD presents itself in each individual is unique.
by Carrie Greene, ACC, CarrieThru, LLC, ADHD Coaching & Organizing Services.
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