DESCRIPTION:



Learn how to mitigate your time management challenges.



RESOURCES:



Website:




* Dopamenu




TRANSCRIPT:



Time management is often a difficult skill for adults with ADHD, but you can change that.



(00:07):



You’ve tuned into Scattered Focused, Done – Remagining productivity with A DHD, a podcast for ADHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to be able to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins and I’m glad you decided to join me today on this journey to reimagining productivity with ADHD. So you can get what is important to you done without trying to do it like everybody else.



(00:41):



I know you’ve likely made some of the following ADHD time management mistakes. Do any of these following phrases sound like ones you’ve used recently? I’m sorry I’m late. I lost track of time. The time just disappeared. I’m not sure what happened.



(01:00):



It’s so frustrating. Oh no, I should have left already. I’m going to be late. I can’t believe I spent all day working on that. I have no idea how long this is going to take.



(01:16):



If you find yourself uttering variations of the phrases I just shared, like many adults with ADHD, time can be an elusive concept for you. More often than not, your orientation is in the here and now. That is your tendency is to think of time as now and not now. Well, sometime later. One of your challenges can be that time feels endless. Like you have all the time in the world. And, as a result, you have a hard time working consistently on long-term projects. There are two primary factors that can contribute to this challenge. One is that you have a difficult time estimating time and may often think you have plenty of time and can do the task well later.



(02:08):



The other factor is that you may rely on urgency, over rely, on urgency. In fact, that adrenaline rush you get when you are backed into a corner at the last minute and then you’re motivated. And you may even tell yourself, that is how I work best, get stuff done. In spite of the potential cost to you, which is your health and wellbeing, your relationships and the quality of your work, because of your difficulty with estimating time and relying on urgency, you tell yourself, I can do that later. “And in the moment you focus on something, anything in your immediate environment that is more intrinsically interesting or seemingly urgent. The challenge of not getting started because you feel you have plenty of time. Above all adopt strategies to motivate yourself to work in a more sustainable way so you can rely less on urgency, less on adrenaline as your primary means of motivation.



(03:18):



This might look like, for instance, if you look at the Dopamenu, ways to raise your dopamine in order to feel more motivated, which is what’s getting in your way right now. Also, get support to help you estimate the time needed to tackle projects in a sustainable way. And also learn how to estimate time better on your own. And I’ll talk more about that in just a second.



(03:46):



Using the above workarounds can make it easier to choose to work on a task now, rather than waiting until later when you have no other...