{"id":13992,"date":"2019-05-21T18:37:18","date_gmt":"2019-05-21T18:37:18","guid":{"rendered":"https:\/\/marlacummins.com\/stage2026\/?p=13992"},"modified":"2019-05-21T18:37:18","modified_gmt":"2019-05-21T18:37:18","slug":"easier-execution-for-adhd-adults","status":"publish","type":"post","link":"https:\/\/marlacummins.com\/stage2026\/easier-execution-for-adhd-adults\/","title":{"rendered":"Discover your why and follow through with greater ease"},"content":{"rendered":"

\n

Often well-known productivity methods assume everyone has the skills needed to use the strategies. For example, David Allen, creator of Getting Things Done, assumes you already know how to plan and get started. But, of course, that\u2019s not necessarily true for adults with ADHD.<\/p>\n

And these assumptions result in a lot of frustration for ADHD adults who try to use systems like GTD \u201cright out-of-the-box.\u201d It\u2019s not that GTD or other productivity systems are bad. There are a lot of good ones out there. It\u2019s just that you might first have to hone your foundational skills before you can implement them effectively.<\/p>\n

So, if you are having trouble implementing a system, consider whether you have the necessary foundational skills. And then think about whether you want to develop them. One of the foundational skills you need is the ability to know your \u201cwhy\u201d for doing a task.<\/p>\n

I often suggest strategies in my posts for remembering this. Of course, you have to know your why before you can remember it, right? But I recently realized I\u2019ve been assuming people know or can easily discover this on their own. I bet it won\u2019t surprise you that it\u2019s actually not all that easy.<\/p>\n

I guess this is just one of those \u201cduh moments\u201d for me. We all have them. To get up to speed I want to explore with you how you can find your why. Because right now you may over-rely on urgency to motivate you<\/strong>. This can lead to procrastination and doing work at the last minute.<\/p>\n

If you want to change this, it\u2019s important to diversify your motivators<\/strong>. Knowing and remembering the reward \u2014 your why \u2014 can provide some of the motivation<\/a> you need to get started.<\/p>\n

Ready to find out ways to find your why?<\/p>\n

Choosing to Do a Task to Achieve a Larger Goal<\/h2>\n

If there are many moving parts involved in achieving one of your goals, it is likely there are also tasks<\/strong> that are not in your wheelhouse<\/strong>. It might be because the task is not intrinsically interesting <\/strong>to you. Alternatively, it might be because the task is not in your area of expertise<\/strong>. And, even if you could muddle your way through, you would be better off spending your time and energy on those where you have more expertise.<\/p>\n

Ideally<\/strong>, in either of the above instances, you can offload them, fast<\/strong>! Either by delegating, hiring someone, bartering or simply deciding not to do them. In reality, though, there are tasks<\/strong> that don\u2019t come easily to you<\/strong>, whether because of lack of interest or competence, that still land on your plate, right?<\/strong><\/p>\n

In these instances, you might have an easier time executing if you remember the larger goal <\/strong>involved. Especially in the moments when your automatic thoughts, such as \u201cI don\u2019t feel like doing this right now\u201d kick in. So you can avoid going down the procrastination slide<\/a>.<\/p>\n

For example, you may find it a challenge to keep up with your email<\/a>. So, maybe you don\u2019t take the time you need to process it fully. But, you know, whether you work for someone else or have your own business, keeping up with this communication is an integral part of being successful. So, if you want to be successful, whatever that means to you, it would help to remember in the moment why you would choose to keep up with your email.<\/p>\n

Are there tasks you are avoiding, but you need to do \u2014 can\u2019t offload \u2014 to achieve an important goal?<\/p>\n

Honoring Your Values by Following Through<\/h2>\n

Another strategy to make execution easier is to uncover how following through is important because of an underlying value you hold. The example below<\/strong> illustrates how tapping into this can even help you follow through on low-interest tasks where the reward is certainly not obvious.<\/p>\n

Although Elijah told his spouse he would take out the recycling, time after time he would neglect to follow through. Even when it was overflowing. I know it doesn\u2019t surprise you to know that Elijah didn\u2019t notice that it was overflowing. So, day after day he passed it by.<\/p>\n

Part of the problem also was it wasn\u2019t that important to him. He wondered aloud to me, \u201cWhat\u2019s the big deal? After all, it\u2019s not like it\u2019s stinky garbage.\u201d But it was a flashpoint for him and his spouse, and Elijah finally decided he wanted to get off the merry-go-round of the continual arguments.<\/p>\n

He just didn\u2019t know how to do this.<\/p>\n

Eventually, he identified two values<\/strong> as reasons he would choose to follow through. They were honoring his spouse\u2019s needs<\/strong> and maintaining a peaceful household<\/strong>. With these in mind, he became more invested <\/strong>in figuring out how to honor his word. He decided<\/strong> to take it out every morning on his way out. No need to remember the day or assess whether there was enough to take out. He just took it out.<\/p>\n

And felt good about following through, too. Sure, he was glad they weren\u2019t arguing anymore about it. But he also felt good because it was the right thing to do \u2014 in alignment with his values.<\/p>\n

Check out What Are Values?<\/a> for a great overview of the importance of identifying your values, as well as a process for doing this.<\/p>\n

Executing to Avoid Negative Consequences<\/h2>\n

To be honest, avoiding negative consequences is the least effective means of motivation<\/a>. It\u2019s certainly doesn\u2019t work as well as using your values or goals to motivate you.<\/p>\n

Think about it.<\/p>\n

When you\u2019re afraid of a consequence your cortisol levels increase. Meaning your feelings of stress and overwhelm are also intensifying. And then you are likely not as productive as when you are moving toward something you want \u2014 a value you want to embody or goal you want to achieve. You are just running away from something.<\/p>\n

In many cases, like those below, you can reframe your reason, though:<\/p>\n