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I use Brain.fm to help me get into deep focus, and every time I start a task, I set alarms for 20 minutes to remind myself to either A) take a break or B) assess how much time and effort I’ve already put in VS. The expectation set with team mates. This allows me to refactor my schedule if needed.
The over committing part is tougher. Just remember you don’t have to say yes to everything and that sometimes it’s okay in your managers eyes if you didn’t finish something on time - as long as you provide valid reasons.
Not sure what your relationship is like with your manager, but I was actually able to have a candid conversation with mine about my personal work style and how it relates to adhd. Didn’t result in them cutting me any more slack than other team members, but it did help them manage me more effectively.
Thank you! Great insights. I did try BrainFm but found the music distracting. Let me know if you have any recommendations.
Also used a Pomodoro timer for 25 mins. Your suggestions reminded me to get back to this habit of tracking time.
Break it down into smaller tasks or pieces of work. If possible/ applicable delegate some pieces of work to others so work will keep moving. I keep telling myself ‘done is better than perfect’ because I know I am capable of perfecting a simple email for hours and still not sending it.
thank you!
When you are assigned a project can you ask the person how long he/she thinks the project will take? And maybe if the person says an hour, you can assume it will take two hours. ADHD can make a project take longer. Also, you can meet with your manager and say I have X, Y, Z projects that I need to do and have them help you decide if it makes sense to take on another project. Additionally, like I said earlier, ADHD can make projects take longer to complete, can you try to pinpoint what part of the project is taking up the most time and then work on ways to try to decrease it? I also ask people on my team, even my direct reports to review my work to make sure I didn’t miss something. Lastly, maybe you need to take another look at your medication, maybe change the dose or switch meds?
I tend to do this also but I’ve been trying to take however long I think it will take and multiple by 1.5. It’s helped a lot.