We have often heard how ADHD is a common and prevalent psychological issue affecting children and teenagers. Not everyone might know this, but this condition often persists through adult years and then continues in the middle ages. Strangely, some challenges manifested are much the same as in the childhood days. For example, completing daily chores, staying organized, meeting deadlines- all these pose problematic. However, ignoring these telltale signs is not the solution. Since life has become much busier and we’ve ourselves set a lot of expectations from our lives (whether work or family), it’s imperative we cannot tend to these minute issues now and then. Thankfully, several coping strategies exist to help us see-through.
Build On Your Focus
Of course, we love the idea of being meticulous and organized. After all, the sooner the work gets done, the better and hassle-free it is for us. However, we can incorporate a few changes that would ease the process of completing the work.
Firstly, try de-cluttering. This applies to both your home and office. Once you set a work environment that’s conducive to the kind of tasks you accomplish or make your home setup appealing, you will be able to retain your attention.
Next, cut down on distractions. If needed, change your workstation if you feel facing the window creates a lot of noise. Move into a quieter zone and keep the smartphone in a silent mode. Your messages, emails, and all other alerts would be silenced too.
Now you can jot down the ideas at your convenience. Even when you are in the middle of something, it might be that some idea has stuck in. Make it a point to write down lest you forget and get back when time permits you to do so. If there are more tasks lined up, ensure you complete them and then make a return.
You Need To Keep A Tab On Deadlines
Adult ADHD sufferers have a tough time dealing with deadlines. Basically, it’s a tough game to begin a project. Perfectionists abound everywhere and if you’re one of them, you might not approve of the idea that someone else will collaborate. This can get you so intimidated that you might choose to put it off altogether. Then when you actually begin the task, you might again get distracted and leave the job midway.
So What Can You Do To Save Yourself From These Traps?
First things first, stop procrastinating. Your to-do list might be your own, but remember not to keep ‘procrastination’ as a duty there. That’s akin to fooling oneself about beginning the work.
Fix up a time when you’ll deal with phone calls, emails, or any other task. And it’s better when you finish that off soon! That way, you can prevent yourself from getting burdened with unnecessary things.
Get on the ‘clock-watching’ mode. In other words, use your watch religiously. Time is your friend and can eventually turn into your enemy if you don’t know how to make the best use of it. If you keep a track of the time, you’ll likely stop spending long hours on a task, forgetting the rest of it.
Most importantly, take small steps. Go one task at a time. Multitasking is a part of many jobs and most of us are good at it. But for those with adult ADHD, it can be quite a cumbersome thing to imagine.
Start getting a more realistic approach. This applies, particularly to how you manage time. So if that means you’ll have to deny doing a project, preferably a new one, or get engaged in some other commitment – learn to say a firm ‘no’.
Help Is Always At Hand
These ideas might work drastically well for some or might not for others. But in general, these coping mechanisms will at least help you stand your ground and deal with the challenges of ADHD. Gradually, you can think of hiring a coach or a mentor or someone who’s an expert and learn few more add-on tools to cope with the situation.
There are plenty of professionals, skilled and adept in treating ADHD, and most of them have valid certification too. So it makes more sense to contact them and overcome the problem before it’s too late.