I exercise, i try and sleep, i eat and drink very well, i journal, meditate daily, plan and schedule my day, I take meds.
I mindfully sat at my desk this morning observing what was happening so i could make a note:
Ive set myself up for a good day via exercise last 2 days, mindfulness, and a 5 minute motivational video, ive planned my day and made notes of what will get in the way and how i will get round them amongst other things. I am optimistic and focussed, within 2 minutes i'm overwhelmed by thoughts of the second task (just the thought, not the details) then I need to sort the personal finances, andddd... At this point my mind fogs, i cant concentrate on anything especially the fist task, i feel hopeless, and if i was tired one of my vices would no doubt appear and make me feel even worse.
It's as if i can only do one task, but thats not real life, its impossible and un realistic.
My automatic thoughts are, 'break the tasks down in to chunks' get them written down, schedule them in, but i know this, i know sooo much about productivity and task management. ive been doing it for 20 years now in my job, im not consistent at the task management, but my main job is interesting and fun and ive worked hard for it to be fun.
Is it a consistency thing, and the fact I find a life of relentless task management and organisation so horribly boring that i cant do it? if so this is a depressing loop!
Is that im not single but married with kids that i cant have a life where im 100% in control of factors in my life. allthough before this, i wasnt any better.
Is it that i cant escape the fact that i crave neural transmitters like an addict? allthough the meds should have fixed this more
- im now feeling overwhelmed on this post!
This isnt a hopeless rant but, a starting point to invest some of my time in becoming better at this. And I presume, here, is a good place to start speaking to like minded folk.
So my question:
- apart from the obvious stuff you can find online or from a life couch etc. What unique things have you found that you regularly use to keep you 'on task'?
- And what does 'staying on task' look like?
Thanks!
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G7BK
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So, the fact that I’m replying to you now should tell you that your not alone 🤣. I even got distracted and started Brain storming conversion costs and what order they should go on in relation to my camper build. I think we are naturally drawn to the exciting shinny things that give us instant gratification.
So the picture below shows my monthly planner…red items personal and blue items work related tasks milestones that allow me to create a sense of urgency to encourage me to stay on track. Russel A Barkley has a good you tube video on creating a structure and making systems to ensure your held accountable to tasks. Currently listening to his audio book called taking charge of adult adhd.
The second board is a kanban board (idea from book called the factory of one). Idea of this is to put all tasks that come up in first box and then priories the most urgent four other (or lower) tasks that need to be done first into tasks wip (work in progress). When complete move across to the tasks completed. Likewise if another task becomes super urgent you move one back from the wip and out in place. You should always limit the number of tasks working on to lowest possible number.
Works great for me whilst I force myself to use it but I do end up coming away and storing tasks in work books and else where so it does take some discipline to get into the routine.
Monthly planner and kanban board (later to help reduce multi tasking).
I’ve used a whiteboard with magnetic stickies but post it notes on a piece of cardboard in columns works equally well or bit of wood. I’ve also on other wall got a whiteboard which is my brain storming board which I use to start myself off in the morning before commuting tasks to my to do list. I’ve also ordered a kitchen timer with the hope that I can set 20 mins on this for focused stuff on things I don’t like and then give myself a 5minute break. I want to build this work hard break more into my routine. Back to back meetings are a noooo
Thanks so much for the reply! Picture was a big help too.
I realised the white board was the only way, only last year, after trying soo many digital things for years. Digital things are 'perfect' bar one problem, there isn't a big enough screen to keep it all open, meaning tasks then vanish in tabs. Something i struggle with and maybe its classic adhd, i can manage a colossal project on my own, but ad one tiny simple task from another project and everything falls down, its weird. So having everything, if just a top level title in my face actually is a relief.
I have got two huge white boards, however, I only use them when I get overwhelmed, but i like your structure and think i will give it a try, Kanban was great in the app trello, but it was too limited for the heavy projects.
I think what im slowly learning is that projects require project management; and me as a guy with adhd also requires management! and having a white board for myself, maybe isn't so weird.
This procedure might actually help me! I love that you have your tasks that we all know we need to do. But if each task we had to do was on a seperate card or something, then that morning, as I'm looking at my calendar/schedule, I can start moving tasks that I can actually accomplish for that particular day, onto the board, then over to finished when done. I know, easier said than done huh? I have THE PERFECT SCHEDULE that I made up for myself about 2 years ago, and I'm still waiting to see how it goes. Because on paper, it looks so easy. I can even schedule in time for just about everything, including lunch and dinner Because I'll forget to eat. Time for family/homework, working AND clearing out clutter/cleaning. All while getting 7-8 hours of sleep. Right now, I get about 3-8 hours a night, depending on how productive I am that day. And when I say productive, I mean, if I'm in the middle of something or on a roll, whether it makes sense to you or not, let me roll with it. Because it's not that often that I'm actually productive anymore. I know exactly what I need to do, but sometimes I'll sit down and can't even think of where to start, then I feel like I'm putting things in order or where they go when in reality I'm just starting 5 different tasks without completeting any of them but instead making a bigger mess, then I'm overwhelmed, then I'll start crying out of nowhere, then before I know it, it's 8:30 and nobody has eaten dinner yet, it's getting too late to work on anything, and so you have to put away everything you've been working on all day without any progress, lol. It sure seems like it's one vicious circle! And what's up with procrastination? And absolutely no energy or motivation? Not even to do the things you used to love to do? And all of this is while I'm already on an antidepressant, anxiety and adhd meds, possible bi-polar as well. I know there is 100% something off in my body, I just don't know what because my bloodwork and urine tests are "like a baby's". I just would love some serious help! Thanks for the rant! Good luck!
Not sure if this was replying to Nicolai or myself or both, ahh were all in this together so all good!
Ive often thought about more 'mobile' units like cards or post its, i guess if we recycle its fine? 🤔
I asked a dr about the energy and how being tired all the time is hardly hyperactive... then i realised, I did have a lot of energy yesterday and i burnt through it like i was in a race! Also i relate with the sleep, sometimes i just think ive just got a sleep problem, but when i do sleep im hardly on it just have more energy! what makes me know i have adhd is being aware of dopemine and logically processing my relationship with it helps me. Like, I tend to do things that release the stuff in my brain and not sleeping will make my 'issues' 10x worse as thats when you make the stuff, sleep also makes my meds only work at 60% as the meds are on top of my natural supply. anyway im going off on subject sorry.
One think ive been using for a year now, which has truly helped is brendon buchards high performance planner. its very very good, although he’s gone full digital now so I’ll try it, and if not I’ll make one of my own. I like how it both relies on your tasks and prompts you to think about things like relationships etc. before each week and month you fill it in, Its main mega power is being able to go back and link it all up and you start to see where your repeatedly not doing so well, and things that have been learned.
ps Everyones body and mind is different of course, for me, often I feel life is a lot, on top of a lot, however im not 'sporty' but exercise just keeps my happiness out of the pit and in the content zone.
Thank you for sharing. I am still amazed to see how many people are like me. I have spent 40+ years feeling different, and now I able to see that I am not. Please read my bio for a little more info, it might help.
My friend, I call you friend because your bio reads my life, thank you for sharing and the honesty, I can identify with the joys and pain in every word.
I'm still amazed at how similar i am with many here on this forum. if i hadn't dealt with the shame of bad choices, i would cry, instead, i will say its good to meet you.
I feel your frustration and despite all of the graphics and white boards etc I still get overwhelmed and find myself off cutting the grass or some other chore which gives me immediate satisfaction rather than my paid work. Hang in there. Hope you find a doctor to prescribe wha works for (add). Meanwhile vent and vent some more with your new brain friends 🤗
I have found that setting alarms on my phone help a TON for me; I tend to start a task and hyper focus on that one thing for hours. I set alarms for however long I think the task should take and when it goes off I know it’s time to move on to the next thing.
Its good to hear real life, thanks, i'm finding the things i keep coming back to are maybe the things that work and not some streamlined, automated process/app.
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