Adults with ADHD

Adults with ADHD This is a page with helpful organizing, cleaning, motivational, and time management tips and tricks for those suffering with ADHD!

It is here solely to help educate, inform and provide information :)

Making your Work Environment Conducive to your ADHD Mind: If possible, you can talk with your boss to make small tweaks ...
05/13/2024

Making your Work Environment Conducive to your ADHD Mind:

If possible, you can talk with your boss to make small tweaks in the work process to better support the way your ADHD symptoms play out in the office. These can include:

- Asking for written memos to avoid forgetting crucial details from meetings

- Getting clear deadlines and accountability checks by your manager, even if the project has no urgency right now

- Having a desk in the corner of your office space if you are prone to sensory overload

- Going for lunch at different times on different days so you don't interrupt your hyper-focus on projects

- Being allowed to listen to music or anything else that will keep you stimulated on your headphones without scrutiny

The Role of Morning Routines In Getting You Started For The Day***You shouldn't include anything in your morning routine...
05/06/2024

The Role of Morning Routines In Getting You Started For The Day

***You shouldn't include anything in your morning routine if it isn't essential to your daily functioning. For instance, stretching, gratitude journaling, and practicing breathwork techniques would be nice, but they won't significantly impact your performance, especially if you have done all those habits in a rush due to the lack of time.

***Don't feel pressured to have a morning routine just for the sake of having a morning routine. It's perfectly normal to do the bare minimum, like washing yourself, hydrating, making yourself coffee, and then getting to work.

***Excessively long morning routines could actually be hurting your productivity, especially if you are working from home. It's one thing to have a routine to wake yourself better up and get ready for work. However, having an excessively long morning routine can actually be used as a form of procrastination to delay getting started with the most important work of the day.

05/04/2024

Work with Your ADHD, Not Against It!!!

Learn about your chronotype
***There are many free quizzes online, but you can also do a self-experiment by doing the same task across different times of the day.
***For example, try writing a blog post in the morning, noon, afternoon, early evening, and late at night, and you will see where you have the most energy based on the output you've produced.
***If you are working at times incompatible with your chronotype, you will feel exhausted, unmotivated, and resistant to working. Inversely, you will more easily get in the flow if you work within your chronotype’s optimal periods. So, you can do highly mentally demanding and creative tasks at your peak and less exhausting tasks during your downtime.

Minimalism encourages you to have as few possessions as possible, which makes it easier to keep track of everything, red...
03/29/2024

Minimalism encourages you to have as few possessions as possible, which makes it easier to keep track of everything, reduces the need to move around constantly, and makes cleaning duties less burdensome.
Furthermore, the significant reduction in items makes your living space less visibly overwhelming and reduces the anxiety and distractibility caused by crowded rooms.
Finally, de-cluttering under the principle of minimalism can give you significant momentum to throw away items you’ve been meaning to for a while. It allows you to re-frame purging possessions as a fresh start toward an entirely new aesthetic instead of throwing away items as a way of admitting you were wrong for buying them.

Minimalism isn’t an all-or-nothing approach to life. It goes without saying that parents of young children who need lots of items to nurture and keep them occupied are primary caregivers, and people under specific circumstances can’t reduce their possessions because they all serve a specific function. However, you can always give it a shot and take small steps toward a more minimalism-friendly environment.

Here are a few strategies you can try out to reduce clutter through minimalism:

1. Make each item go through a questionnaire - Items and possessions remain if they have a strong practical purpose or if they hold significant personal value.
The latter is highly subjective, but for the first criteria, you can ask yourself the following questions:
a) How is this item useful to me?
b) How often do I use this item?
c) Can this item’s function be replaced by anything else to a sufficient degree?

2. Re-assess emotional attachment to items - We cling to a lot of items because we feel guilt for buying them (clinging to them can mean it wasn’t a waste), don’t want to let go of the past, оr they hold personal value to us (awards for achievements, given to us by someone important, bought when visiting another country, etc). You don’t have to throw away anything that brings you immense joy but think twice just how much happiness each item brings you. Does the sentimental value of something justify the additional effort you have to put toward maintenance and cleaning and the potential overwhelm it can cause on top of everything else? If not, it may be time to go.

3. Set a quota for removal of items - A quota simply means the total amount of items you want to throw away. If you are dealing with significant clutter, junk, and other useless items, you can set it to as high as 50%. For most people, setting a 2:1 rule (throwing 1 item for every two 2 items you keep) should be enough to get a lot of items effectively removed without much doubt. You can keep a similar version of the rule even after you are done purging through your rooms. For example, some people have a 1:1 rule for new items, making it mandatory to throw away something if they want to get a new item. You don’t have to be as strict, but it’s useful to think long-term in a way that prevents clutter from accumulating after you deal with it.

4. Introduce waiting periods for current possessions - You won’t reach a clear answer for a lot of items you are evaluating. This is why you can take a few boxes and put all the items you are uncertain about. Give it 6 to 12 months, and check on the items again. If you haven’t used them once, it’s definitely time to throw them away unless they have a specific function for emergencies. If you used them in this timespan, ask yourself how often it happened.

5. Introduce waiting periods for items you want to buy - The point of minimalism isn’t to become a Zen monk with no possessions but to increase the requirements for functionality for each new item you get. If you want to buy something, it need to fight for its life to justify if it’s really needed. If you feel an impulse to buy something, make a compromise with your brain by promising yourself that you will save for it and get it in 3 months if you still feel very strongly about it then. More often than not, you will have completely forgotten about it, or it will not seem as essential as it seemed back then when you initially felt the impulse to make a purchase.

Struggling with keeping organized can be better handled (depending on the individual) with a minimalist approach. Think ...
03/23/2024

Struggling with keeping organized can be better handled (depending on the individual) with a minimalist approach.

Think of it as choosing the best over the most. Minimalism is about having just what you really need, which makes it so much easier to look after your things. You won't have to move stuff around much, and cleaning becomes a breeze. Plus, with fewer items, your space feels more open and relaxing, making you feel less stressed and more focused. It's all about making your home a peaceful, easy-to-manage place.

An example of using minimalism in your bedroom is transforming your clothing system with a capsule wardrobe. This is a system where you significantly reduce how many clothes you wear every day by relying on different combinations with the same clothes instead of endlessly buying new dresses.

Here are a few quick steps you can try to make your capsule wardrobe:

• Define the style that you want to have with your minimalist look. For instance, black, white, and red are commonly combined for a classy and elegant look, and pale green and blue, shades of gray, and white represent the modern minimalist look.
• Go through your current wardrobe and assess which clothes fit the criteria. Separate the clothes you picked out into tops, bottoms, outerwear, dresses, accessories, or any other relevant category.
• Choose the clothes that will be the foundation for your capsule wardrobe, like dark wash jeans, black dresses, white button-down shirts, and dark-tailored blazers you have. Foundational clothes are high-quality, durable, and fit in all or most dress combinations you can think of. Shopping for more if you don't have enough is perfectly okay because you won't be needing that many.
• Look over the clothes that you have prepared and start thinking of various combinations. To make it easier, you can take pictures of each combination and give it a label that creates context for when you want to be using it. You can create a folder with all the combinations and pick one based on the occasion. This way, you significantly reduce clutter and decision paralysis because you instantly have a couple of outfit options prepared when you are hanging out with friends, going on a date with someone, or dressing up for an official event at work.
• Consider throwing away, selling, donating, or giving away clothes that don't fit the capsule wardrobe's criteria. You don't have to go to the extreme when purging. If you have favorites that don't neatly fit into the concept, you should definitely keep them. The same goes for seasonal clothes. 80% of your combinations using the capsule wardrobe concept is more than enough.

Having a capsule wardrobe allows you to significantly reduce the amount of clothes you use, which reduces your laundry work and makes it easier to find what you are looking for in your dressers. Finally, the system makes you more mindful and careful with future purchases because you must consider how many combinations you can make from each piece of clothing you buy.

Are you constantly trying to find the energy to stay on top of the laundry, the dishes, the over a week old food in the ...
03/23/2024

Are you constantly trying to find the energy to stay on top of the laundry, the dishes, the over a week old food in the fridge yet no fresh food to cook, or the cluttered living room where you just want to sit down and watch tv but can't because of the disorganized house...yet no motivation?
You are not alone!

This page is going to provide very achievable tips to help get the tasks done without the feeling of shame or overwhelm!

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