5 tips for people who have ADHD from someone with ADHD
ADHD is not taken seriously. In general, mental health is not treated with the respect it deserves as a science.
- Many people with mental disorders are not treated with dignity as valued members of society.
- Despite this, many of these individuals continue to find ways to be better members of their communities.
I think I should start by explaining my background with ADHD. I was diagnosed with it when I was an adult. My whole life I have struggled with this condition, without ever knowing why it was so hard for me to complete a task. I thought I was lazy and unmotivated for an embarrassingly long time.
Looking back, my condition might have been one of the reasons why I got my bachelors in psychology. I wanted to understand that part of myself. During college and throughout the years, I have developed ways to focus more using operant conditioning. Operant conditioning is a method of learning that uses rewards and punishments for behavior. We will get back to this idea later.
I have learned even more now that I am getting help. I wanted to share some tips you can follow. Before we can begin, I need to share this quote I found on this subject:
ADHD is not about knowing what to do,
but about doing what one knows. –Dr. Russell Barkley
- Use the two-minute rule
This advice comes from the youtuber, struthless. He makes creative content about art and videos with good advice. This rule is quite simple to understand. If something takes two minutes, do it immediately. If it does not, reschedule it.
The two-minute rule helps people get through tasks quickly. In addition, it helps people form good habits that will stick. Since these tasks take a short amount of time, you are more likely to do them. As a result, you are more likely to form a habit of doing them.
2. Start with one only thing
Write down one task that you need to complete and do not do anything until it is done. Focusing on one thing at a thing makes your to-do list less complicated and less scary. Once it is done, do something random as a reward. This works because of operant conditioning, sometimes referred to as instrumental conditioning. It works like this.
If you do something and something good happens when you do it, you are going to keep doing it. There is a positive association between doing this task and feeling good. The reward can be as simple as checking something off your to-do list.
3. Make a New “To Do” List Every Day
Each morning, make a list of the things you want to get done that day. Try to keep your list realistic. You might not read a 300 page novel in one day. This list has to be things you’ll have a good chance of getting to do. Arrange your tasks in order of importance. Put the most important tasks first. Cross off each task when you complete it.
4. Use Timers
Give yourself a limited amount of time for each task. You can use a timer to alert you when your time is up. By giving yourself a time limit, your mind is forced to focus on the task at hand. The timer gives you an audible signal to stop what you are working on so you don’t lose track of time.
5. Learn to say these difficult words to yourself: “This is not as bad as it looks.”
Sometimes, we procrastinate because we overthink certain tasks. Some problems seem like they are impossible to do. So, we put off these tasks. Fear of failing keeps us from ever doing these duties. It is important to reprogram this way of thinking.
If a project is too big, divide it into smaller and more manageable assignments. Do not be afraid to ask for help when doing a hard project. Meditation can also assist to clear your mind of any unwanted stressors. Above all else, you have to push yourself to just do certain things. You never know if you are going to fail unless you give it a try. Who knows? Things might actually turn out fine. I will leave you with this quote:
“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
— Dale Carnegie
Summarized
- Use the seven-minute rule
- Start with one only thing
- Make a new list everyday.
- Use Timers
- Repeat to yourself: “This is not as bad as it looks.”
Sources:
www.verywellmind.com/tips-for-women-with-adhd-4062682
