The 10 Tools Every ADHD Adult Needs to Be Successful.
DESCRIPTION:
Learn which tools are the most effective in helping you stay organized, manage your time, achieve your goals and work with your ADHD. Also, find out how your ADHD challenges might get in the way of using the tools. So you can address them as they come up.
KEY TAKEAWAYS:
- Knowing what ADHD challenges may get in the way of using a tool can help you address these challenges.
- There are certain tools that every ADHD adults should use to be productive and manage their ADHD.
- Finding the right tool is a matter of trial and error.
- You will also likely need to customize each tool to best suit your needs and preferences.
RESOURCES:
Articles:
ADHD Adults Who Want to Be Productive and Not Stressed Use These Calendar Tips
How Mindfullness Can Help You Manage Your ADHD
Tools
Task Managers:
Timers and Time Trackers
Document Storage:
Habits:
Website Blockers
Meditation/Mindfulness:
Password Manager:
TRANSCRIPT:
(00:01):
Finding the right tools to be productive and manage your ADHD doesn’t need to be so hard If you know what tools you need and you also know what ADHD challenges might get in the way of using the tool. So then you can address these challenges when they inevitably come up.
(00:20):
You’ve tuned into Scattered, Focused, Done – Reimagining productivity with ADHD, a podcast for ADHD, 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 re-imagining productivity with ADHD. So you can get what is important to you done without trying to do it like everyone else
(00:51):
To avoid wasting your time the first step before looking for a new tool is to identify the problem you’re trying to solve. Yes, I know this is probably obvious to you. But, if you’re not doing this now, you might impulsively start searching because you’re frustrated and want things to be better immediately. Sound familiar?
(01:11):
For example, if you want more routines, it makes sense you would look for tools to help you do this. And, if you’ve already searched for these, you know there are plenty. But when it comes to adopting habits, you also know there’s a lot more to it than just a tool. So you’ll first want to learn what it takes to adopt habits and what might get in the way. Using a tool to adopt habits or any other tool for that matter can be part of the solution. But it’s just not the whole solution.
(01:41):
Again, just like this example of routines, you’ll want to think carefully about what exactly is getting in the way of operating the way you want and how a tool might fit into the solution. Then with this understanding, you’ll be in a much better position to adopt the right tool. It might also be that you already have the solution you need. That is, you already have a tool that might work. But you’re just not able to use it effectively in part maybe because of your ADHD executive function challenges. But when you know what these challenges are, you can incorporate workarounds to address them, including customizing the tools that you already have.
(02:24):
For example, remember one of the hallmarks of ADHD is inconsistency. You might use a tool a few times and then have difficulty initiating consistently. Maybe it’s the right tool that is, it would work for you if you can just figure out how to use it when you need to.
(02:44):
Similarly, because of your A D H D, you might get easily distracted and not sustain your focus when using a tool. In these instances, you might want some accountability to follow through. Your ADHD might also make it hard to persist over the long run. Maybe because of boredom. In this case, sometimes the answer is actually to switch to a similar tool. For example, if you’re using a task manager and you stop using it, the novelty of learning how to use a different task manager might help you get engaged better. Also, because of your challenges with modulating your emotions, you may get frustrated easily when a tactic or a tool doesn’t work well or easily. So you’ll definitely want to be on the watch out for this.
(03:34):
Okay. The final challenge I want to share with you is that of just simply forgetting to use the tool because of your ADHD challenges with working memory and recall. Obviously, if this is the challenge you’re facing, you’ll want to figure out how to remember to use the tool when you need it. The main point I want to get across is that when a tool is not working, it may be because of your ADHD or perhaps other challenges and not the tool itself. So if a tool that you have right now is not working for you, take some time to think about what is getting in the way.
(04:13):
The next step is to evaluate how much time and energy you actually have right now to invest in adopting a tool. Because most tools and strategies will not work right out of the box for you, you’ll need to spend some time tinkering with it to make sure it’ll fit your needs and preferences, including the challenges related to your ADHD. And, if you don’t have the time, one option of course is to wait to adopt the tool. Alternatively, if you don’t want to wait, you might look for help from a friend, family member, colleague, or professional so that the process is as easy and effective as possible, especially when there’s a steep learning curve.
(04:58):
Alright, ready? Here are the tools you need in no particular order. First up is a task manager, which can act as an external brain to help compensate for your executive function challenges. One obvious feature is that it helps you remember what you need to do along with deadlines. You can also assign priorities in your task manager so that it’s easier to focus on what’s most important to you. And task managers allow you to organize your tasks in a structured way, which reduces the clutter. In addition, task managers can help you see your tasks broken down into manageable steps so it’s easier to get to your long-term goals.
(05:42):
Some of the more popular task managers include Todoist, Trello, and Notion. I’ve included a list of these and others with the podcast on my website. While I’m partial to electronic task managers, to be honest, because you’ll always have them with you, some people find that using a bullet journal which combines aspects of to-do list calendars and notes, provides a more flexible and customized ways to manage task and goals.
(06:13):
The key is that the best task manager, whether it’s an electronic app or a physical book, will be the one that works with your preferences and needs and is the one that you will use. Also, as I mentioned before, it’s not uncommon for ADHD adults to get bored with their task manager or any other tool for that matter and want to switch to a new one. Of course, it’s true that you’ll have to spend time learning how to use a new one. Maybe time that you don’t think you have. But I think if the alternative is not using one at all, I always recommend go ahead, switch over to new one if it’ll help you stay engaged and use one.
(06:56):
Of course, you need a calendar as one of the core challenges for many individuals with ADHD is time management. Calendar apps can help you in structuring your day, setting specific times for appointments, task and activities, which can help you improve overall time management skills. Calendar apps can also send notification and reminders for upcoming events and appointments. And these reminders can serve as external cues to prompt you to take action and avoid forgetting important task or commitments. Though you probably already use a digital app such as Google, Outlook or ical, you may be surprised to learn that a lot of people, yourself included, don’t use their calendars effectively. And, if you’re not sure if you fall in this camp, I’ve included a link to a video blog post to help you learn about how to use your calendar effectively.
(07:52):
The third must have tool is a note-taking app. Some popular ones are Evernote, OneNote, and Notions. I know right now you may have notes on random pieces of paper and maybe even stickies. But having an electronic note-taking app can be more helpful than these because they can provide a structured and organized way to capture and store information. And then you can find it later by topic, date, or project when you need to refer to it. In addition, you can access your notes wherever you are, including on your phone. And since they have a search functionality, you can more easily find what you need. Also, digital notes are way easier to review, edit, and revise, and last, you’re less likely to lose them since they automatically will sync and back up.
(08:46):
Fourth tool I recommend is a timer. You may struggle like many ADHD adults with time blindness. This means you have difficulty accurately estimating the passage of time and may lose track of time while you’re working. You may also struggle to transition between tasks as you hyperfocus and lose track of time. Timers can help you measure time and serve as prompts for when it’s time to move on to the next task, helping to reduce the mental effort required for task switching.
So, in addition to digital timers on your devices, I would recommend considering using physical timers and alarms for activities and routines. You may find vibrating timers or watches particularly helpful, especially if you need a discrete cue. A visual timer such as time timer that uses a red disc that gradually disappears as time elapses can be more intuitive for you as it shows time passing. And, if you are in a profession such as attorneys, you may need to track time because that’s how you charge for your services. In these cases a timer such as timuelar can do this for you.
(10:01)
I’ve included a link to the products I mentioned with the podcast on my website. In addition to timers, you may also consider using time tracking tools like Toggle or Rescue Time to just monitor how you spend your working hours and identify areas that you may want to change so you can improve your productivity.
(10:21):
Next up is using a consistent system for naming and organizing digital files on your computer to make it easier to find documents when you need them. Some popular options are Google Drive and Dropbox, or in some cases your organization’s own internal drive. The key though is as much as possible, save your documents on the cloud, please and avoid saving them on your computer’s hard drive. Because you know what could happen if you do that.
(10:50):
The next tool that I often suggest to clients who are looking to establish and maintain routines and habits are habit tracking apps, of course, which you’ve probably already looked at. Some of the more popular ones are Habitica, Beeminder and Routinery. And, hands down, I have seen the app Routinery be particularly useful for ADHD adults as shown in this quote. I have struggled with time my entire life, waking up late, getting to places late, going to bed late, et cetera. This app seems almost too good to be true and has changed my life by using it for my morning and night routine, allowing myself to realize how much time everything will actually take and giving me an eta of sorts that gets pushed back whenever I take longer on a task is just revolutionary for my severe lack of type concept.
(11:46):
If getting distracted by various websites and applications on the internet is a problem for you when you’re trying to do your work, this next one might be a must have tool for you. And that, of course, is a website and application blocker that lets you block individual websites and apps for a specified amount of time. While there are many, and if you’ve looked at them, you know this, some of the ones I’ve seen people use with great success are Freedom, Rescue Time, and StayFocused. And I encourage you to try one of these.
(12:20):
This next suggestion might surprise you. But since practicing mindfulness and meditation, a form of mindfulness, can help ADHD adults improve attention, modulate emotions, and reduce stress, you may want to try an app like Headspace Calm or Insight, which provide guided sessions and exercises to help you do this.
(12:43):
I don’t know if this next one is a must have tool. But if you’ve spent more time than you care to looking for your passwords, maybe it’s time to consider a password manager. My favorite, which also happens to be free, is Bitwarden. Of course, there are many others, such as Dashlane and 1Password, which come highly recommended and are paid apps, and they have added features that you might like.
(13:09):
Remember the effectiveness of all these tools that I mentioned and more, and also techniques can vary from person to person. It’s essential to experiment with these different approaches and find what works best for you. It’ll probably take some trial and error to determine which tools and techniques are the most effective in helping you stay organized, manage your time, and achieve your goals. You might also eventually find that you need help devising personalized strategies for using the tools effectively. The key to successful ADHD management is finding a combination of tools and strategies that works for you.
(13:52):
That’s it for now. I’m really glad you joined me and stayed until the very end. If you’re interested in learning more about my work with adults with ADHD, I hope you’ll check out my website, marlacummins.com. Of course, if you’ve learned a thing or two from today’s podcast, which I hope you have, please pass along the link to anyone else in your circles you think might benefit. And until next time, this has been Scattered, Focused, Done. And I’m Marla Cummins, wishing you all the very best on your journey to reimagining productivity with ADHD.
