{"id":13531,"date":"2018-12-03T16:08:55","date_gmt":"2018-12-03T16:08:55","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=13531"},"modified":"2018-12-03T16:08:55","modified_gmt":"2018-12-03T16:08:55","slug":"being-productive-with-adhd","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/being-productive-with-adhd\/","title":{"rendered":"ADHD and the Question You Need to Answer to Be Productive"},"content":{"rendered":"\n<p class=\"has-text-align-left\">When I thought of writing this article I was surprised to discover I had not directly addressed this question before. After all, I thought, \u201cI\u2019ve been writing for a long time, and this is a core part of what I do. How is it possible I\u2019ve not tackled this question head-on, yet?\u201d Time to remedy this.<\/p>\n\n\n\n<p>Because I know this is something you think about all the time when you wonder:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Why can\u2019t I enjoy my time away from work and not think about everything I \u201cshould\u201d be doing?<\/li>\n\n\n\n<li>How can I manage my time and tasks better so I can follow through more consistently?<\/li>\n\n\n\n<li>What would help me focus better and not get so distracted?<\/li>\n\n\n\n<li>How can I do what I really want?<\/li>\n<\/ul>\n\n\n\n<p>What all these questions have in common is a <strong>desire to figure<\/strong> out how to <strong>do what\u2019s important to you \u2014 be productive. <\/strong>The strategy for doing that might surprise you, and, I\u2019m guessing, is not what automatically comes to mind.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Does It Look Like When You Are Being Productive?<\/h2>\n\n\n\n<p>If I were to ask you the above question right now, I bet I know what your response would be. The first words out of your mouth might be, \u201cI\u2019m getting all my work done.\u201d That is, like many other ADHD adults, you may instinctively define productivity according to how efficiently and effectively you do your work.<\/p>\n\n\n\n<p>But I also know it is important to you to live a full life that includes much more than checking tasks off your list. You want to participate in meaningful activities, whatever that means for you. Yet, defining productivity according to task completion may be getting in your way of doing this.<\/p>\n\n\n\n<p>Because, if productivity is important to you and you define it according to how much work you get done, you may be consumed by trying to reach this goal. You may even measure your self-worth according to how productive you think you are. (More on that in a bit.) If you want to change this, the first step is to <strong>define productivity differently<\/strong>.<\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>Productivity is doing what is essential to you \u2014 engaging in activities that bring meaning to your life. <\/em><\/p>\n\n\n\n<p>What would be different for you right now? Think of today. <strong>How would you be<\/strong> and <strong>what would you be doing today<\/strong>? Take a minute to visualize this. Maybe it would mean spending more time with friends and family or taking better care of yourself.<\/p>\n\n\n\n<p>I don\u2019t know what being productive would look like for you. But, before figuring out how to be more productive, you\u2019ll want to figure this out. Otherwise, you might be chasing the wrong goal. And, once you get on the train, you\u2019ll get someplace, no doubt. But maybe not where you really want to go.<\/p>\n\n\n\n<p>So, let\u2019s <strong>make sure you\u2019re going in the right direction<\/strong>, first.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why You May Feel Less Than When You Don\u2019t Get Stuff Done<\/h2>\n\n\n\n<p>I get why you may define your productivity according to the number of tasks you complete. You can see it and measure it \u2014 it\u2019s concrete. And it\u2019s rewarding to tick things off your list, right? You may even think having a goal \u2014 finish line \u2014 will help you be productive. Because then you know where you are heading. And you just need to get there, wherever there is.<\/p>\n\n\n\n<p>But using <strong>task completion<\/strong> to <strong>measure<\/strong> your <strong>productivity<\/strong> is <strong>problematic<\/strong>. Because what you are really doing is <strong>measuring your self-worth<\/strong> according to <strong>how much stuff you get done. <\/strong><\/p>\n\n\n\n<p>Think about it. How often do you say, \u201cI didn\u2019t do enough today.\u201d Maybe your go-to phrase is, \u201cI didn\u2019t get anything done.\u201d Then again, you might think, \u201cI wasted my day.\u201d Whatever the wording, you <strong>don\u2019t feel like<\/strong> <strong>you are enough<\/strong> because you didn\u2019t do enough.<\/p>\n\n\n\n<p>And, if you only feel like enough when you can reach the finish line, you might always feel as if you are lacking. Because the <strong>goalpost isn\u2019t static<\/strong>. There is no there to get to.<\/p>\n\n\n\n<p>Obviously, part of the reason for this is that <strong>tasks are constantly being added to your plate<\/strong>. The other reason is that the finish line is dependent on the expectations you and others have of what it would look like for you to be productive. And whenever those <strong>expectations change<\/strong>, which they will, you\u2019re back to feeling like you didn\u2019t do enough.<\/p>\n\n\n\n<p>So, because you only feel good enough when you\u2019re getting all your work done, you might feel you don\u2019t deserve to stop working. Instead, you might continue to strive toward an illusory goal. And this <strong>striving can actually make you less productive<\/strong>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Defining Yourself by Your Ability to Complete Task is Counterproductive<\/h2>\n\n\n\n<p>Because striving to get all your stuff done can leave you in a perpetual state of overwhelm. In part this is a byproduct of the <strong>Zeigarnik Effect <\/strong>whereby:<\/p>\n\n\n\n<p class=\"has-text-align-center\"><em>\u201cOur minds quickly forget finish tasks. However, they are programmed to continually interrupt us with reminders of unfinished tasks.\u201d<\/em><\/p>\n\n\n\n<p>And, if you <strong>don\u2019t feel like you are enough<\/strong> when you don\u2019t get enough done, your list of unfinished tasks will support this belief. You\u2019ll continue to collect evidence of this every time you don\u2019t follow through. Then, the more inadequate you feel, the more stressed and overwhelmed you become, right?<\/p>\n\n\n\n<p>As you become more overwhelmed you will likely <strong>default<\/strong> to any number of <strong>nonproductive behaviors<\/strong>.<\/p>\n\n\n\n<p>This may include <strong>avoiding work<\/strong> that makes you feel incompetent. Alternatively, you may <strong>hyperfocus<\/strong> on an easier task, whether it is important to you or not. And then again, unsure of what to do, you may <strong>jump from task to task<\/strong>, struggling to close the loop. In addition, the more overwhelmed you become, the more magnified your ADHD symptoms become.<\/p>\n\n\n\n<p>Sound familiar?<\/p>\n\n\n\n<p>The key reason you need to stop measuring your self-worth according to how much you get done is that it\u2019s just not true. There just isn\u2019t a metric that can tell you whether you\u2019re good enough. Because you are inherently worthy regardless of how much you get done. I know it may not feel like it sometimes, though.<\/p>\n\n\n\n<p>Besides, does beating yourself up help you be more productive? No, of course not. And I know you need to get your stuff done. So, learning how to follow through better on your essential work is a good thing. And, if you really want to do more of what is essential to you, the <strong>first step<\/strong> is to <strong>stop asking<\/strong>, \u201cHow do I know when I\u2019ve got enough done?\u201d<\/p>\n\n\n\n<p>Instead, there is a <strong>better question<\/strong> you can ask yourself.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Answer This Question To Do More of What Is Essential To You<\/h2>\n\n\n\n<p>The more useful <strong>question you need to answer<\/strong> is:<\/p>\n\n\n\n<p class=\"has-text-align-center\">\u201cHow can I be enough regardless of how much I\u2019ve accomplished?\u201d<\/p>\n\n\n\n<p>When considering how you can <strong>improve your productivity<\/strong> I think this is the <strong>most important question<\/strong> for adults with ADHD to start with. Because, when you can use what you discover, you\u2019ll be able to reach two related goals I know are important to you.<\/p>\n\n\n\n<p><strong>First<\/strong>, you\u2019ll be able to <strong>stop feeling<\/strong> like you are<strong> on a<\/strong> <strong>never-ending hamster wheel<\/strong>. Every unfinished task will stop being evidence of your lack of worthiness. And you\u2019ll stop feeling the need to accomplish everything. Because, remember, you can do anything. But you just can\u2019t do everything, right?<\/p>\n\n\n\n<p><strong>Second<\/strong>, you\u2019ll be in a better space to <strong>create an environment that is conducive<\/strong> to <a href=\"https:\/\/marlacummins.com\/stage2026\/adhd-adults-more-productive-by-doing-less\/\">doing what is essential to you \u2014 in sync with your values<\/a>. This will happen in part because you\u2019ll be in a better frame of mind \u2014 feel better about yourself. And then you will be able to be more intentional about where you focus your time and energy.<\/p>\n\n\n\n<p>I know that\u2019s what you want.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3 Steps ADHD Adults Can Take to Feel Like Enough<\/h2>\n\n\n\n<p>To start feeling like you are enough,&nbsp;<strong>pay attention<\/strong> to your <strong>thoughts<\/strong>. And <strong>notice<\/strong> when you say, \u201cI didn\u2019t do enough today\u201d or any other similar phrase. And notice how you feel. I bet, each time you have one of these thoughts, it is likely accompanied by the subconscious thought that, \u201cI\u2019m not enough.\u201d<\/p>\n\n\n\n<p>But it is so hardwired \u2014 automatic \u2014 you might not even notice you\u2019re thinking or feeling this way. Because it has just become your habitual way of responding. So, to unlearn this and start to respond differently,&nbsp;<strong>pause <\/strong>every time you<strong> think, <\/strong>\u201cI didn\u2019t do enough.\u201d<\/p>\n\n\n\n<p>Then <strong>list at least three things<\/strong> you did that day that were important to you. It could be taking time to talk to a family member or friend. Maybe it\u2019s responding to an old email you\u2019ve been sitting on. Whatever it is, start to <strong>give yourself credit<\/strong> for what you did do each day, instead of shaming yourself for what you didn\u2019t accomplish.<\/p>\n\n\n\n<p>And, as you <strong>reframe your thinking<\/strong>, you will slowly <strong>make the shift<\/strong> away from needing to do enough. Instead, you will start to <strong>feel as though you are enough<\/strong>, regardless of how much you get done.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Being Productive With ADHD<\/h2>\n\n\n\n<p>Here are the <strong>two key takeaways.<\/strong><\/p>\n\n\n\n<p>First, <strong>decide<\/strong> what productivity looks like for you by deciding what is essential to you.<\/p>\n\n\n\n<p>Second, <strong>practice<\/strong> developing a mindset of being enough no matter how much you accomplish on your journey to following through better.<\/p>\n\n\n\n<p>When you take these two steps you\u2019ll feel better and consequently be more productive. Really. Nice, right?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When I thought of writing this article I was surprised to discover I had not directly addressed this question before. After all, I thought, \u201cI\u2019ve been writing for a long time, and this is a core part of what I do. How is it possible I\u2019ve not tackled this question head-on, yet?\u201d Time to remedy this. Because I know this is something you think about all the time when you wonder: What all these questions have in common is a desire to figure out how to do what\u2019s important to you \u2014 be productive. The strategy for doing that might surprise you, and, I\u2019m guessing, is not what automatically comes to mind. What Does It Look Like When You Are Being Productive? If I were&#8230;<\/p>\n","protected":false},"author":1,"featured_media":19937,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_kad_blocks_custom_css":"","_kad_blocks_head_custom_js":"","_kad_blocks_body_custom_js":"","_kad_blocks_footer_custom_js":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[739,727],"tags":[],"class_list":["post-13531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-adhd-emotional-regulation","category-blog"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>ADHD and the Question You Need to Answer to Be Productive -<\/title>\n<meta name=\"description\" content=\"Maybe you wonder, \u201cHow much do I need to get done?\u201d There\u2019s a better question. 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