Tips to Maximize Productivity When You Have ADHD
Having ADHD makes it difficult for a person to pay attention and control impulsive behaviors, but it does not kill productivity. Although it can be hard to concentrate, a study has proven that there are people with ADHD who became successful in their professions. If you have the same sentiments, worry less as there are various tips on maximizing productivity and reducing procrastination.
ADHD and Its Types
Attention Deficit Hyperactivity Disorder (ADHD), common in children, makes it difficult for a person to pay attention and control impulsive behaviors. Its symptoms include hyperactivity, impulsivity, inattention, and procrastination. As misdiagnosis often happens, it is essential to know what ADHD is by taking an ADHD test and seeking proper medical attention. Here are the different types of ADHD.
- Predominantly Inattentive Type: This type is prevalent among adults, where six or more symptoms from the inattention category and less than six symptoms from the hyperactive-impulsive category.
- Predominantly Hyperactive-Impulsive Type: Individuals diagnosed in this type shows six or more hyperactive-impulsive category symptoms and fewer than six inattention type symptoms.
- Combined Type: This type is typical in children, exhibiting both six or more symptoms of the inattentive and hyperactive-impulsive type.
Causes and Symptoms of ADHD
Causes of ADHD involve inherited genes, maternal environment, food additives, or brain injury. Its common symptoms concern the three main areas of behavior and thinking: inattention, impulsivity, and hyperactivity, consistently experienced for at least six months. If a person has ADHD, he/she must have at least six or more of the following:
- Makes careless mistakes due to lack of close attention to details
- Difficulty in paying attention
- Failing to follow instructions or meet deadlines
- Difficulty in organizing tasks
- Avoiding tasks requiring sustained attention
- Always loses things
- Can’t do things quietly
- Often on-the-go
- Blurts out answers
- Difficulty to wait for the turn
- Interrupts conversations
Existing Treatments for ADHD
ADHD has treatments using a combined approach of medications and psychotherapy (coaching). Medicines reduce the symptoms, while psychotherapy works to lead the person to a better living despite the disorder.
How to Maximize Productivity When You Have ADHD
As ADHD has become more widespread, people diagnosed with it must learn and cope with a world that adversely distracts them. Through the use of modern technologies, endless diversions for ADHD cases are just a few clicks away. For people with ADHD, here are some tips to limit distractions and increase your focus.
Low Information Diet
If obese and malnourished people need a diet, so do the people with ADHD. However, their diet is more on lessening distractions caused by external information they consume. Low information diet deals with maximizing output and minimizing input.
Inputs include watching the television or surfing the internet, while outputs are what you get done. Turning the phone on airplane mode, deleting apps, and downloading non-disruptive apps like Newsfeed Eradicator are a few ways to lessen exposure to concentrate on more significant matters. There also other applications made for better time management, which can be helpful for ADHD cases.
Move Now, Focus Later
Moving earlier than the scheduled time gives more time to release energy that causes fidgeting. ADHD people may find power in sequence and coordinated movements.
Use Organization Apps
As mentioned earlier, there are applications that ADHD people can use to manage their time better. From calendar tools to sleeping-aid apps, automated technology allows people to stay organized even with hectic schedules.
“Two-Minute” Rule for Procrastinators
James Clear, the author of Atomic Habits, wrote in a Lifehack post about the two-minute rule to overcome procrastination tendencies. It means that “if a task takes less than two minutes, do it right now.”
This mindset prevents short tasks from piling up that result in an overwhelming to-do list later on. For big projects, do one small component that you can finish immediately, then slowly get the concentration ball rolling.
Getting diagnosed with ADHD is not the end of life. It is a matter of a person’s willingness to use this condition to his advantage and cope with this world full of distractions. Utilize today’s technological advancements and pair them with your dedication to living better.
Clear, J. (2013, June 06). How to Stop Procrastinating by Using the “2-Minute Rule”. Retrieved November 26, 2020, from https://www.lifehack.org/articles/productivity/how-stop-procrastinating-and-stick-good-habits-using-the-2-minute-rule.html
Palmini, A. (2008, January). Professionally successful adults with attention-deficit/hyperactivity disorder (ADHD): Compensation strategies and subjective effects of pharmacological treatment. Retrieved November 26, 2020, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5619157/
Tartakovsky, M. (2020, July 01). Attention Deficit Hyperactivity Disorder Fact Sheet. Retrieved November 26, 2020, from https://psychcentral.com/adhd/attention-deficit-hyperactivity-disorder-fact-sheet/
Team, P. (n.d.). ADHD Test – Scientific 2 Minute Quiz for ADHD & ADD. Retrieved November 26, 2020, from https://psychcentral.com/quizzes/adhd-quiz/
Tivers, E., & Tivers, E. (2020, October 09). The Apps and Tools That Run My ADHD Life. Retrieved November 26, 2020, from https://www.additudemag.com/adhd-apps-tools-time-management-productivity/
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