2w ago

What do you consider the bare essentials for a system for managing your Adhd?

What would be the parts

Tasks/Events/Appointments/Refill dates
Birthdates/Anniversaries (social)
Financial transactions/Subscription/Purchases

Is there anything missing between those?

10 comments

What is missing for me is context.
Those certainly are categories, but is have a hard time finding a practical system to differentiate so many “things i have to check”
How about routine?
Like, first thing every morning - brush your teeth, make your bed. Every thursday evening - clean your flat. Tuesday at 6pm - check with your closest friends if they have weekend plans.
etc
Kanban boards. And timers for everything.
- Reusable timers in a dedicated app is truly next level, I couldnt manage without it s
  
  My smart watch is essentially just a “preloaded with timers” watch.
  
  Isn't this just standard on android clock app. I have daily or weekly alarms for stuff I need to remember at curtain time of day/week. I just name them and set and forget. Use it for meds, taking trash out, order groceries etc. You can also create multiple count down timers and name them, but I don't use that so often because it's super quick to just type in any time duration I need. It's rare that I need to reuse countdown timers. Am I missing something here?
What got me functional is:
Writing things down. By hand every morning: i have an e-paper note book with a template for that. The template contains:
3 positive affirmations
a box for something important today
date
a checkbox for amount of water, one to limit coffee intake
Then it contains the 3/3/3 system (more online look for it)
3 hours of deep work on a major project
3 maintenance tasks (i keep separate lists for these and take 3 items)
3 administrative tasks
Smartwatch or browser with: Promodoro timing for keeping concentration up for the day. Forced breaks every 25 minutes.
Also absolutely essential and not optional if you suffer from ADHD: enough sleep. Nutrition is a big topic: I eat an 3-minute egg every day for the protein. Other than that diverse, fruits, nuts, whole grain etc. Exercise: keep up your steps everyday. do stretching, especially yoga, also balancing (like standing on one foot) have shown positive results for ADHD people.
Last and not least understanding that ADHD is largely an emotional problem:
in meditation you can edit your emotional responses, by imaging the statisfaction past the hurdle.
I won´t lie. Despite all this I still struggle. But at least its a framework that makes me feel somewhat more in control, rather than being only reactive.
If someone has techniques on how to expand the planning horizon to weeks and months, i'd be highly interested.
Folken
I use a calender for much of what you list there. Finance I can keep in my head. I avoid subscriptions and I'm pretty frugal.
A calendar app with tasks. I would be completely lost without this.

10 comments