•;; Write a list of activities that optimize
your focus, and post it at your desk or on
•;; Schedule focus-optimizing activities in
your calendar for the week.
>;;While;; you;; have;; some;; focus,;; hit;;
your;time.; Using your most focused
time to plan will help to alleviate the
sense of being unfocused at other times.
If you begin your work without a detailed plan, you will be much more susceptible to the multitasking trap.
•;; Write a master task list of every to-do
you can think of. Then, using that master
list, make a daily to-do list that has only
two or three tasks per day. Take a guess
at how long each task will take. Open
your calendar and slot the tasks into
the day, making sure to leave time for
sleeping, eating, commuting, meetings,
breaks, and appointments.
•;; When it’s time to work on something,
write the name of the task on a sticky
note, and post it somewhere you can’t
miss it. If you’ve planned to create an e-mail campaign, write “e-mail campaign”
and stick it to your monitor.
>;;Create;;motivation. ; When you sit down
to focus on the one task you have planned
for, you may find that you lack the motivation to get started. The good news
is that you can learn to create motivation when you need it. There are three
main motivators for people with ADHD:
interest, urgency, and other people.
•;;How to increase interest: start with the
part of the task that seems the most fun;
freshen up a task by slightly changing
how, where, or when you work on it,
or increase curiosity about the task by
researching online. For one of my clients,
this means starting to write a report by
drawing out the information in a mind
map, just because drawing makes it more
fun for her to get started. Later, if she
feels stuck while writing, she takes her
laptop to the local coffee shop to make
writing feel fresh.
•;; How;;to;;create;;urgency: make a deadline for each piece of the task; set a timer
to see how much you can get done in 20
minutes; or track your progress toward
your task goal. For long-term work
goals, you can track your progress by
writing out a list of the parts of the task
and crossing parts off as you get things
done. You can also track for short-term
goals. One of my clients determines the
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