Most of us have a variety of tasks we need to complete throughout the course of a day, week or even month. Some of us might even have to-do lists that top 20, 30 or 40 things at any given time. Adults with ADHD symptoms may find a large list makes them feel overwhelmed. It can lead to distractions and that’s where procrastination might creep in.
So, one of the best ways of fighting procrastination is to work with a much shorter list or what I call an ADHD time management tool. This technique is helpful for breaking up what must be done into smaller, more manageable chunks that are prioritized. This can aid in not only making sure the tasks are completed when they should be, but in taking some of the stress out of the prospect.
First, a couple of suggestions to make the long list more helpful. If an item has a deadline, like a bill with a due date, than put an earlier due date to give yourself more time to pay and send it. Another idea is if something you have to do includes several components than list them as separate items on the list.
So, try this: take three things from the long list of stuff that needs get done soon and write them on one mini sheet, below. Plus write down a reward for getting the short list done. (Please, consider a reward other than food.) Then after the three things are done and you have rewarded yourself, write down another list of three items plus a reward. You’re likely to find yourself feeling a great sense of accomplishment as items are crossed off and rewards are doled out. Getting your “to-do” list tackled may even become enjoyable as the three-item technique can enable easier focus with less distraction.
Try this strategy for a few weeks and see if it helps you get more work done either at work, home or in college. It's okay to print this sheet out. Please be sure to show this article to family and friends who may also benefit from using this tool.
Mini to do lists: (See 2nd sheet for more lines per page )
Cut here __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __ __
Ronald Mitchell, 2013
Also, Ron is offering Cogmed Working Memory training. This is a well-researched program for improving working memory and attention.