You Can Transition Easier With These Steps
DESCRIPTION:
You will learn how to stop, start and task switch with greater ease.
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TRANSCRIPT:
(00:01):
Do you have a hard time moving from one task or activity to another? You can change that. You’ve tuned into scattered focused, done Re-Imagining Productivity with A DHD, A podcast for A DHD, adults like you who want to learn how to adopt the best strategies, tools, and skills to get your essential work done in a way that works with the way your brain is wired. I’m Marla Cummins, and I’m glad you’re joining me today on this journey to reimagining productivity with A DHD, so you can get what is important to you. Done without trying to do it like everyone else.
Transitions both large and small can be a challenge for adults. With A DHD, whether it’s starting or stopping, you might feel like you’re stuck in a gear that keeps grinding. It can feel overwhelming as you struggle to go from one activity to another, including starting work for the day, coming back from a trip switching task, being present for your family and friends, getting ready for a meeting or maybe a change of plans.
(01:15):
It can take a lot of energy and emotion to make these transitions and leave you feeling depleted. What transitions are most difficult for you Ready to make these transitions with greater ease? First, a little bit about the connection between A DHD and transitions. You already know adults with A DHD experience impaired executive functioning. Of course, this will have implications for transitions too, as you will have a more difficult time starting stopping and task switching.
Some of the connections may be more obvious than others. For example, if you lack clarity on your priorities or are unsure how to organize a task, it’ll be harder to start an activity. Similarly, of course, if you have a hard time shifting your attention, it will be difficult to stop focusing on an activity to attend to a new activity. But what may be less obvious, for example, is the impact of your challenges with managing your frustration and modulating your emotions.
(02:29):
If you are surprised by a change in plans, you may become frustrated and have a more difficult time getting on board with the new plans transitioning. Another less obvious example is how working memory challenges affects your ability to transition because of compromised working memory. When you’re overloaded, you may just forget to transition. I could go on, but you get the gist of it well. There are other reasons that can make transitions difficult.
Your ADHD is certainly a contributing factor. Knowing what makes transitions hard for you will help you craft better workarounds to make them easier. So let’s get on with looking at some of the strategies you can try. It can be easy to engage in activities that catch your attention, even if it wasn’t your intention. For example, well, you intended to just read a couple of articles from the front page with your coffee.
(03:32):
You don’t stop reading and then it’s 45 minutes later, or you meant to take a break from your work to play just one computer game of chess, and before you know it, it’s an hour that’s passed. Then there are other times when you are doing the work you intended to do and just can’t stop you tell yourself, I just need to finish this one last thing and then I’ll stop. One of the first steps you can take to make stopping easier is to have a clear plan for your date. This includes deciding what, when and for how long you’re going to engage in activity or task.
Unless you decide this in advance, you may go down one rabbit hole after another as you may just not have a reason to stop. As you know, even with a plan, you may not be able to stop if it’s going to be too hard to, sometimes the answer may be just not to start while taking a break. To read the paper or play a game in and of itself is not a bad thing. You may find sometimes it’s just not worth the immense willpower needed to stop. So you may decide to uninstall the Sudoku game from your phone or block the New York Times from your computer.
(04:56):
It can also be jarring to have to suddenly stop. To avoid this, set a timer for 10 minutes before it’s time to stop so you can begin transitioning and then set another alarm for the time that you actually want to stop A visual timer, like the time timer, either a phone app or a standalone timer is useful for this. As you can see time passing, but it can still be hard to stop even when the timer goes off. So in addition to a timer, get up and move when the timer goes off. This is especially useful if you’re hyper-focusing.
(05:37):
It may also be helpful to change your environment when the timer goes off. This could be a different room, a different table, or just a different chair. Whatever it is, it can serve. It’s a cue that you’re moving on to a new activity. If you know it may be hard to stop strategy, you can try is scheduling an appointment or meeting soon after the time you want to stop, so then you have to stop. So what about starting?
The first step to make starting easier is to have a plan so you know when you intend to start, but since you’re reading this, you know that may also not be enough because you may look at your calendar and decide, I’ll do that later. Though you don’t have an idea about when later is, it’s just not now. Not being interested in doing a task is one of the roadblocks you may encounter, and while not the whole reason, the first step is knowing the reason you would choose to do the task.
(06:43):
For example, I don’t know anyone who enjoys email, but you might value communicating well, and this might help you get closer to starting. Also, not knowing when your need to be ready to begin can make it hard to start. The answer to this, of course, is to make sure you are prepared to start. This might include making sure you have all the needed materials, know when to start and are an environment conducive to starting. What do you need to do to prepare for the next work project or home project that you’re going to do today or tomorrow?
(07:26):
You still may feel uncomfortable starting even if you’re prepared. One way to address the initial discomfort and resistance is to get started by having a warmup routine to get closer to initiating. For example, to work on a particularly hard report, you may get a cup of coffee, set the timer for 25 minutes, sit at a table or your desk, open the computer, read the related documents, and then sketch out any ideas for your report.
As you read, you just want to focus on getting closer and closer to touching the task. But because of your ADHD interest-based nervous system, you’ll be motivated when something is interesting when a task is not intrinsically interesting. You might want to try to make something about the task, either interesting, challenging, novel or creative or urgent. For example, could you play music? Do it in a different location. Play a game of beat the clock, ride an indoor bike, work with somebody else.
(08:41):
Sometimes, as you know though, personal accountability just doesn’t cut it, so either working with someone or checking in with someone may help you get started. You can do this by creating accountability partnerships. Alternatively, you could work with someone side by side body doubling either in real life or virtually. A service like focusmate can help you do this, whether it’s a vacation, a conference, or something else. That means you’ll be away for a long time. It’s also helpful to have a plan for your return, your transition home, so you know where to pick up. Have enough time between activities so you’re not feeling so stressed and overwhelmed. Having this time will also help you wind down from one activity and be prepared for the next.
For example, you could plan to have 15 minutes between meetings as a buffer so you can process your notes and put the information where it needs to be for your meetings before transitioning, and then you may need time to review your notes and get prepared for your next meeting. Don’t forget also about a little bit of downtime to get some water and go to the bathroom or just decompress. Having buffer time in your day also helps to account for the unexpected because unlike Legos, just because your calendar looks like it should work, it still might not. So consider experimenting with adding in a little buffer time to make the transitions easier.
(10:28):
Starting stopping and task switching is definitely a challenge for A DHD adults. Well, it won’t always be easy. Using some of the steps I mentioned can make it easier for you. Which of the above techniques do you want to try this week? That’s it for now. I am glad you joined me and stayed until the very end. If you’re interested in learning more about my work with adults with ADHD, please do check out my website, marlacummins.com.
Of course, if you’ve learned a thing or two from today’s podcast, please pass along the link to anyone else in your circles you think might also benefit. Until next time, this has been scattered focused, done, and I’m Marla Cummins. Wishing you all the very best on your journey to re-imagining productivity with ADHD.
