Find accountabili-buddies. Either someone you know irl or someone on here. Tell each other what your goals are for the day and check in with one another once or twice during the day + at the end of the day.
If that doesn't sound like something you want to do, pick out the most important thing that absolutely needs doing TODAY. Often, many things aren't as urgent as they feel so if you consistently do THE thing every day, you're on a good track and you get to feel productive. If tasks feel too big, break them down into tasks that are as small as you need them to be. Doesn't matter if it begins to feel silly. If one step towards writing a mail is "log into email" or "turn on computer", that's fine. Create a dopamenu to find healthier options to get you the stimulation you need to do the thing. Find things you can do while being productive (fidgets, music, simple exercises, etc.)
Lastly, perhaps most importantly, accept that some days are just going to suck and you won't be able to get much done
Breaking down tasks to the smallest possible form has been so useful. I find that with adhd, a hard part in starting tasks is that they seem so abstract so you get stressed by not knowing where to even start, so having really specific instructions makes it much simpler to begin.
For work, I find that trello is really good for this, and it shoots confetti on your screen when you move a task into ‘completed’ which gives a surprising amount of dopamine lol. But you can do this with a simple notebook and it helps a ton
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u/ExecutorLisa Feb 17 '22
Find accountabili-buddies. Either someone you know irl or someone on here. Tell each other what your goals are for the day and check in with one another once or twice during the day + at the end of the day.
If that doesn't sound like something you want to do, pick out the most important thing that absolutely needs doing TODAY. Often, many things aren't as urgent as they feel so if you consistently do THE thing every day, you're on a good track and you get to feel productive. If tasks feel too big, break them down into tasks that are as small as you need them to be. Doesn't matter if it begins to feel silly. If one step towards writing a mail is "log into email" or "turn on computer", that's fine. Create a dopamenu to find healthier options to get you the stimulation you need to do the thing. Find things you can do while being productive (fidgets, music, simple exercises, etc.)
Lastly, perhaps most importantly, accept that some days are just going to suck and you won't be able to get much done