How to make working with ADHD a little bit easier - the importance of habits over hacks.

Something I hear everyday from my clients, and something I have experienced is how their ADHD makes working hard. This can come up in many ways:

• Getting distracted

• Not being productive

• Avoiding admin 

• Challenges with time management

• Switching between extreme procrastination and hyperfocus

Because there are so many ways that ADHD affects us when working, working easier with ADHD isn’t about overhauling the way you work, but its small changes consistently over time. 

Similar to how if you wanted to get fit you might have more success embarking on a couch to 5k program rather than attempting to run a marathon. 

Making small changes over time isn’t really a dramatic sellable solution compared to fancy apps and new notion templates or notebooks which is why you might not hear much about them. Anyway, here are my

10 ways to make working with ADHD a bit easier

1. Make small incremental changes - e.g instead of trying to become perfectly organised, try and do one thing to help. For me it’s making sure I check my diary every day. 

2. Don’t view setbacks as failures - see it as data. Instead of thinking WHY am I such a failure - think about what you need to do differently. 

3. Learn about ADHD - this will make viewing challenges more neutrally easier. Now I understand Rejection Sensitive Dysphoria means I am sensitive and not a drama queen it helps me be more empathetic toward myself. If you understand who your enemies are you can look them in the eye. 

4. Don’t try and change everything at once. Making small incremental changes over time tackling one specific problem is more realistic.

5. Know your own BS - limiting beliefs like ‘I am worse at work than others’, ‘I am a late person’ isn’t going to help you make positive changes. Calling out your own BS is important.

6. Test and learn if something doesn’t work perfectly the first time don’t stop trying. You may need to change the conditions for it to work. If something works for 2 weeks it's to see a short period of change over nothing changing.

7. Don’t rely on will power if you’re trying something new make sure its within view so you don’t forget it. Use alarms and reminders. 

8. The best system is one you use - so listen to what ACTUALLY works for you, not what should work. If your colleague loves Trello and you love a paper diary, it doesn’t mean one is worse than the other. An imperfect system you’re comfortable with is better than trying on someone else’s style that doesn’t fit.

9. Get support changing habits with ADHD is hard, but not impossible. Accountability or professional help with an ADHD coach can help you follow through.

10. Use your strengths if you want to change things think about how you naturally work and can use your strengths, this will make change way easier.

What this looks like in practice - How I work with ADHD

Here are some examples of small things I do each day to make working with ADHD easier

• Having a to do list I write down on a piece of paper in front of me 

• Checking my diary every day - sometimes twice a day 

• Using my phone notes to write things down, especially ideas

• If I take something personally wait 48 hours to see how I really feel 

• Using friends for accountability and support - I will sign off my tax return today!

• Work to a timetable with tasks on different days 

• Limit time planning - because I can get stuck doing it 

• Have a job where I use my strengths everyday!

What small things do you do to make working with ADHD a bit easier?

If you'd like to work towards your own working ADHD goals with support I have some availability for 1:1 coaching starting in Feb - more info here.

Access to work clients accepted.