How to Stay on Track: Task-Completion Strategies for People with ADHD
When you’re living with ADHD, the routine and mundane tasks of everyday life can feel like an uphill battle. You may start with a clear head, and then suddenly you’re on a path with no direction, all while carrying what feels like the weight of the world on your shoulders.
The distractions take over. You start to feel overwhelmed and can’t seem to complete whatever task you’re working on.
ADHD affects the way the brain is wired, causing challenges in executive functioning and behavior. Having an understanding of this allows you the opportunity to develop the right strategies for managing any symptoms. You can create a system that guides your brain to work with you rather than against you.
Break Tasks Down
Having big to-do lists or large tasks can leave you feeling intimidated and overwhelmed. This is even more true when the tasks are on the vague side.
Take the idea of household chores. This could mean any number of things, causing the brain difficulty in identifying where to start. Instead, break this down into smaller, more actionable items. You need to clean the bathroom, do the laundry, take out the garbage, and vacuum the bedroom.
Having items you can check off not only drives momentum, but it also reduces the mental load by providing more structure.
Create Routines
In the essence of structure, routines can also give you some guidance. They don’t have to be anything strict or rigid.
Think about your morning. A simple routine could include getting out of bed, brushing your teeth, making coffee, getting dressed, and reviewing your schedule for the day. All basic, natural components to begin your day with.
The goal of the routine is to drive consistency. Your brain knows what to expect, and you won’t have a burden to start the day.
Pair Tasks Together
When you have to complete tasks that are perceived as boring or undesirable, it can be harder for you to engage your brain the same way a neurotypical person would. To get over this hurdle, try pairing the mundane tasks with something you are interested in.
Do your house cleaning while listening to your favorite playlist. Binge a television show while folding your laundry. Answer your emails while enjoying your morning cup of coffee.
Giving yourself something fun taps into the brain’s reward system. It makes it feel less like a chore and more like an activity.
Time Management Aids
When you have ADHD, you often experience this phenomenon known as time blindness. It makes it hard to determine how long tasks will take or plan accordingly.
Work with visual timers that allow you to see the time go by. When you see a countdown, it can result in more motivation to stay on task. You can also incorporate the use of a planner or calendar that provides a visual of your day and any commitments or tasks that need to be completed.
Another strategy you can try is working in time blocks. Give yourself 30 minutes to complete a task where you’re completely focused, then take a five-minute break. This will give you a chunk of time to get work done, followed by time for recovery. It will help reduce burnout and potential distractibility.
External Accountability
Sometimes, simply having an accountability buddy will help you maintain focus. Knowing someone is aware of your task may be enough motivation to keep you on track.
This buddy could be someone who works with you directly or someone who is checking in periodically. You may also explore working with a therapist as an external support system.
ADHD therapy can offer a safe space to explore different strategies, adapt them to your personal situation, and find a resolution for staying on track. If you’re currently finding task completion challenging, we’re here to help. Reach out to get started.