OK, so sticky notes don't have the power, but they may empower you! Stuck on a whiteboard, they can provide an effective organizational tool that can help you keep time and hold yourself accountable. With #coaching, you can evaluate how effective visual reminders like this may be through trial and error. They can be a small contributor to increased productivity. If you become an adult with #ADHD and without mastering a system for visualizing how you will complete a task, you may struggle with time-limited projects in the workplace.
The Triple T's
"Assistance with the time, timing, and timeliness of behavior is critical" (Russell Barkley, Ph. D). Externalizing compensatory strategies is where you can start to tackle deficits in this area of executive functioning. Quite a few of my entrepreneurial clients identify this skill as a priority problem because they are not able to give their clients accurate timelines for completion of promised work.
Medication: on and off considerations
If you have an ADHD diagnosis- with moderate to severe symptoms, but are undecided about medication, consider taking a continuous performance test before and after taking it. These tests are usually conducted by a Licensed Psychologist and show visual and auditory vigilance and other factors that may be relevant in deciding where to focus coaching. There can be significant variability between each administration and the effects of the medication can be apparent. The importance of taking the medication "arc" into account can't be understated. Extended release stimulants do not last all day and nor should they. However, when you are planning to get tasks completed, working before the effects taper off is critical.
If you and your coach identify deficits in #visualizing steps, you could trial breaking projects into small steps by using visual reminders. On each sticky note, a step could be described with a estimated completion time. Setting a reminder for each block of time ending and a built -in break before starting the next step provides a small reward and a reset. When you try this, troubleshoot if it does not work for you before discarding it.
Say the steps
Read the entire list of sticky notes to yourself to embed the process. Review how your day went and if there was improvement in the number of tasks you completed. If this strategy is effective, you could expand it and color code different types of projects. For now, keep things simple and next time you have to chunk a project, you can look back on your newfound success with this one and continue to impress yourself with your progress.
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