These Tools Help Me Manage My ADHD
5 strategies I use daily to do better.
Having ADHD and doing anything well in life is like being a high-functioning trainwreck. Yes, you’re continuously “crashing” your way through it, often at high velocity, but you’re also connecting things quickly, while being supercharged with (potentially) brilliant ideas.
Realize: those ideas need attention. And the only way you’ll get the most out of them is with a system that fits your day-to-day life.
I found out I have ADHD after my diagnosis at thirty-seven. Suddenly, I understood why I’d naturally — thanks to my ADHD brain — developed a set of rules to use every day.
These coping mechanisms and techniques became the basis for my book, Winning In Business With ADHD. It contains 13 rules I personally can’t live without.
It began with habits like mentally counting off a list of items before I leave anywhere. And then grew into practical approaches to directly help my specific brand of ADHD. I mean traits such as inattentiveness, impulsiveness, emotional reactivity and forgetfulness, which are perhaps my biggest ongoing challenges.
These tools keep me focused; tools I’ve gathered through experimentation and self-discovery, pre- and post- my adult ADHD diagnosis.
Write things down
Have you ever walked into a room only to stand there, clueless, wondering why the hell you walked in? Or how about that time when you promised a friend you’d call them back in 5 minutes, but that 5 minutes turned into 5 days? Guilty, right? We all are. While I can often recall the punchline of a joke I heard years ago, I forget the more immediate and critical stuff (ironic, I know).
For years, I tricked myself into believing that I could hold all my tasks in my mind. “It’s just one thing,” I’d say, then two, then three, and before I knew it, the avalanche of thoughts would bury the important tasks, especially the ones I wasn’t keen on. This often led to missed opportunities, unmet deadlines, and a few unhappy friends and clients.
In business, this forgetfulness is not just a quirk; it’s a pitfall. Imagine missing out on a lucrative deal because you forgot to send that one crucial email?
A single piece of paper, or a digital note, can save the day.
Remove Distractions
With ADHD, our brains are like tab-filled browsers, overloaded with so much information we’re bound to crash. What’s the solution? Close those tabs! In the corporate world, this means removing distractions.
Look, I know our phones are addictive. But in a meeting, it’s like having a noisy toddler who tugs at your sleeve every five seconds. Even if you think you’re just sneakily glancing, people notice. And beyond that, it snaps you out of the moment.
With ADHD, it’s too easy to drift into a daydream or get sidetracked. The solution is simpler: eliminate the temptation. Next meeting, leave the phone behind and immerse yourself. Not only will you be more present, but your productivity will skyrocket, and meetings will be more concise.
Listen, don’t speak (as much)
People often joke that those of us with ADHD have a built-in motor-mouth. We’re passionate, enthusiastic, and have a million ideas a minute. But sometimes, we become our own worst enemies by not listening. When we walk into a room and take center stage, we miss out on so much valuable input.
I had to learn this the hard way. Instead of launching into a monologue the next time you’re in a discussion, take a backseat. Invite others to share their thoughts. Listen actively. Digest their words. And then, when it’s your turn, articulate your thoughts.
And if you’re still processing it, ask for a minute. Tell them you’re still thinking. One of the benefits of getting diagnosed is you’re allowed to tell people, “I have ADHD, so please can you repeat what you said.”
By listening more, you’ll pay better attention, and get a holistic view which fosters a more inclusive environment.
Done means done: no compromises
“Almost done” is a phrase too familiar to those of us with ADHD. We’re sprinters, racing enthusiastically towards the finish line, but then, just meters away, we spot another race and veer off.
The allure of a new challenge or a more “interesting” task can be tempting. But here’s the golden rule: Almost done is not done! Think about it. What’s more frustrating than finding a project 95% complete, just missing that final touch? Not only does it clog up your to-do list, but it also saps your mental energy.
The constant nagging feeling of unfinished tasks can be overwhelming. So, make it a rule. No matter how mundane or tedious, if a task is started, it gets finished. This approach clears mental clutter and boosts your sense of accomplishment.
Create a list and tick off each item, one step at a time. With every completed milestone, you’re spurred on to the next.
Before you know it, you’ve completed the bigger picture; much more satisfying than anything else you nearly did instead.
Get help
It’s a common misconception: delegating is a sign of weakness or surrender.
For the ADHD mind, it’s quite the opposite.
Imagine this — ADHD is a vibrant whirlwind of creativity, brimming with untapped potentials. Yet, it’s often ensnared by the chains of day-to-day distractions and delays.
By channeling energy into mentoring someone else, it’s not about conceding but championing our strengths. Teaching creates a dual layer of responsibility, guiding the ADHD brain towards its true north — innovation, conception, and vision.
An assistant? They’re not just a helper. They’re an anchor, holding us accountable to the world’s timelines and tasks. And if you’re conscious about the cost: it’s minuscule, especially when measured against the mental freedom it unlocks.
Whichever your unique ADHD battles, I hope the above tools can serve you well. They continue to help me daily, so I can achieve more, through my ADHD.
