How Can People With ADHD Increase Their Productivity?
ADHD, which stands for attention deficit hyperactivity disorder, is a neurodevelopmental condition that affects the way messages are transmitted in the brain. Its most common symptoms include inattention, impulsivity, forgetfulness, and hyperactivity. Although most people are diagnosed with ADHD at a young age, those with less disrupting behavior patterns “slip under the radar” and don’t get their diagnosis until adulthood.
In these cases, their symptoms might affect their everyday performance, making it hard to excel in an academic or professional setting. For example, they may struggle to concentrate on a single task for long periods without breaks and can’t focus on completing multiple tasks simultaneously. Additionally, they might get distracted very easily by noises, phone notifications, and other people around them. When attending meetings or learning courses, they may have difficulty paying close attention and staying engaged from start to finish.
Although it might be challenging, it is possible for people with ADHD to perform at their best. Here are a few tips to help boost productivity.
8 Ways People Diagnosed With ADHD Can Thrive At Work
1. Minimize Distractions
The biggest distraction professionals with ADHD face daily is social media notifications. Telling them to turn their Wi-Fi or notifications off may be the obvious solution, but it might not be so easy for them to disconnect completely. That’s why they may want to try a phone or laptop application that blocks social media for 25 minutes at a time. After that time has passed, an alarm rings, and they have 5 minutes to check their social media until the next 25-minute block starts. Additionally, professionals who work in noisy spaces can use noise-canceling headphones. Maybe they will find listening to instrumental ambient music helpful. There are numerous playlists online that can help them focus effectively on their tasks and keep distractions at bay.
2. Break Tasks Into Subtasks
When someone who has been diagnosed with ADHD is given a big project to complete, they may get overwhelmed with the workload. A good tip is to create small tasks and set deadlines for each one of them. These tasks can be as small as “15 minutes for research” or “open a document, name it, and press save.” It’s important to start the day with the easiest and most enjoyable tasks. This way, they’ll have a 100% chance of completing them successfully and getting a boost to tackle the rest, which may be more demanding. When people with ADHD recognize that they are capable of being productive and delivering good results, they get a feeling of accomplishment that motivates them to push forward and work effectively.
3. Turn Every Task Into A Fun Activity
Working on uninteresting or unrewarding tasks can make workers and learners feel bored and disengaged. One simple trick is to write down each task on colored sticky notes. These add more novelty to their lives and act as a reminder of their responsibilities. Also, if working from the same space gets tiresome, they can try moving to a different location. For instance, they can visit a nearby cafe for two hours or work from the library once a week. Libraries offer the quiet atmosphere someone with ADHD may need to complete their daily work. Lastly, some may find it hard to concentrate due to continuous fidgeting. Instead of sitting down in a chair, they can try a standing desk paired with a walking pad. This way, their feet can keep moving while their mind and hands are being productive.
4. Find An Accountability Partner
Keep in mind that those who have been diagnosed with ADHD may have trouble concentrating and meeting deadlines. That’s why they must find an accountability partner or mentor who will help them stay on track. For example, they may need to complete a project in one month from now. This deadline is very distant for them, and their brains may not treat it as urgent and, therefore, leave it for the last minute. In this case, they can inform their accountability partners of the deadline and the progress they need to make in a 2-week timeframe. The partner will check in on their progress and offer support if needed. This system provides a sense of security to individuals with ADHD, as they know someone has their backs and will help them succeed.
5. Carve Out A Great Organizational Strategy
Planning and organizing are essential for people with ADHD. First, they need to find the method that works best for them. They can choose between a traditional planner, a journal, a calendar, a whiteboard, or a phone application. Once they choose the best fit, they should use it for at least 30 days to ensure they get accustomed to it. As for creating their daily schedule, they should jot down their tasks and responsibilities from the night before. It may be helpful to color-code each task to indicate priority. It’s best to keep each task small and have the schedule close by, where they know they’ll see it first thing in the morning. They must know how they’ll start their day instead of allowing their thoughts to scatter.
6. Work In Intervals
Working without breaks for extended periods can be unbearable for people diagnosed with ADHD. That’s why they can try setting up 45-minute working sessions. They can set a timer on their phone, and once 45 minutes have gone by, they can enjoy a 10-minute break and repeat the same procedure. If 45 minutes seem too long, they can try 30-minute working sessions with 5-minute breaks in between. It’s also essential for people with ADHD to take breaks that combine a little physical activity. Although all they might want to do is scroll on their phones, a quick walk may be what they actually need to clear their heads and help them be more efficient and productive.
7. Identifying Peak Productivity Hours
Some people are early risers, while others are night owls. Someone with ADHD needs to know what time of the day they are most productive and utilize that to achieve their goals. Communicating their working style and boundaries with their colleagues and managers is necessary for something like this to work. If their company’s office hours are not working for them, they can request alternative accommodations. Managers and leaders should understand that it’s better to allow a certain level of freedom to employees with ADHD if it means higher productivity instead of pushing them to do what everyone else does and receiving adverse results. Moreover, people with ADHD must be realistic when setting daily goals. It’s better to underpromise and overachieve rather than overcommit.
8. Avoid Multitasking
Working from home can pose many dangers, one of which is multitasking. People are often tempted to load the washer or do some cooking while working. And while these actions may be doable for some, those with ADHD can get distracted and lose focus. Therefore, they should concentrate on their job and leave the rest for a different time. Maybe they can assign an hour in the morning to take care of their tasks instead of trying to space them out during work hours. Additionally, instead of telling themselves that they “should” or “must” complete a task, they can reframe it to “want.” This approach can reduce pressure, helping them find the necessary motivation to do what needs to be done.
Conclusion
Anyone diagnosed with ADHD finds it hard to concentrate and complete tasks on time. However, given the right training tools and understanding, they can tackle difficulties efficiently and maintain high productivity levels. Organizations are also responsible for showing compassion and making arrangements and accommodations. Helping out their employees benefits corporate success and allows everyone to grow and develop with confidence.
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