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I tend to overwork myself and it’s really taking a toll on my mental well-being. I want to learn a lot and prove myself to my superiors so that they recognize me/see value. Now my work has a sense of dread to it. I watched my parents be workaholics growing up, so it’s all I know. I’m also goal-oriented and driven, so achieving a lot scratches that itch for me. But, it’s making me want to quit cause I’m burned out and depressed….im not sure what to do. Any suggestions would be helpful.
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Lately I’ve leaned into the distractions. I do this by using the Pomodoro method. It’s a work technique where you work for 25 minutes and take a five minute break - that’s one Pomodoro. After four Pomodoros you take a longer - generally 15-20 minute break.
I’ve seen a lot of people tweak these timings. The 25 felt too short for me. So I’m trying out 30 minutes with a five minute break and a 20 minute longer break. The key there is discipline (which is super hard for us with ADHD!), but it’s helping. I can tell myself to hold off for a little longer. Then I can get distracted all I want in that break time. Once that timer rings, I know I have to stop (I know, also hard for us).
I’m only two weeks in, but it’s helping me. I also use Todoist. So, any time a new thing I want to research or complete pops up, I log it as a task in Todoist as something to come back to. I’d say I go back to half and delete the other half. This also REALLY helps me with the short-term memory issues that come with ADHD. Now, I’m forgetting a lot less personal and work tasks.
I use pomodoro technique too. Focus-To-Do app. It helps me so much (when I can find it in me to open the app... 🥴). I'm also trying out listening to ADHD sounds on YouTube. Apparently we concentrate better listening to certain frequencies
Hope it works for you!
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We’ll, the answer for me is primarily medication.
Sometimes I can trick myself into hyper focus by telling myself I only have to make 15 minutes worth of progress on something, setting a timer, and then totally ignoring the timer when it goes off.