When it is not an urgent or time bound task, I tend to not finish tasks but my mind wanders to some other tasks. How do you stay on task ? Would love to hear your suggestions. Thank you!

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I make it a game. I like to time myself and see if I can beat my last time on a similar task. For everything. Chores, work projects, errands, beauty maintenance… any and everything. The timer goes on and now I’m playing a game in my head. This only works for immediate tasks though, and at that point I’m probably starting on it last minute anyway

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When I’m under lots of pressure, I’m the most effective person in the world. When a task isn’t urgent, it takes every fiber of my willpower to even start it. 😂

Sometimes I try to add time stamps to my to do list. So it’s like adding little deadlines vs a long to do list that you have all day to accomplish

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Same here! It took me longer hours to finish a task that should be done in a shorter time. I always tend to zone out and daydream. Recently, one of my colleagues gave me a stress ball and I should say somehow it helped me to concentrate on the tasks that I should do.

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make your own deadlines for things. set timers. have someone to check in with you (not a manager, but a friend, coworker, partner). set a reward for getting things done. eg: you get to see a friend after work if you finish by 6pm, or you can spend 10 minutes going for a walk if you finish your task before the meeting. some things are built in rewards too. if you finish a first draft sooner, you have more time to review it and make it better (hard not to get sucked into ADHD perfectionism here, but good to make sure there are no obvious errors)
some people use something called body doubling (you’re on camera while you work while other people work too)

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I have a time timer. It’s actually an ADHD tool, there’s also an app for it. And it helps you stay on task for an allotted amount of time.

I also have an entire drawer of ADHD toys and fidget toys that I typically have usually at least one at my desk/ in one of my hands at all times. I put at least one in my purse/bag, in my car for traffic, next to my bed, for adhd paralysis, and bring one with me to meetings (although I usually bring a small or inconspicuous one).

I also have my “adhd playlist”. That’s what my therapist and I made to help me in times exactly like this. My playlist isn’t music. It’s literally a list of things that I mentally will go down when I’m having trouble concentrating or procrastinating. If #1 or #2 aren’t working today I go to number #3.

My playlist
1. Music
2. Audiobook/Podcast
3. Take a 5 quick walk to either refill coffee, run to bathroom or whatever, but something to get blood flowing.
4. Time Timer
5. ADHD toys
6. Turn TV on in background when WFH

Repeat

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oh this rocks! what kind of therapist did you work with to develop this plan for yourself?

I'm definitely a procrastinator, so it's something I struggle with on the regular. When I really need to get something done, I set aside time, eliminate distractions (close office door, turn off notifications, place phone in desk drawer, etc.) and dig in. Sometimes playing white noise in the background helps me to focus and concentrate.

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I use notability and my calendar as well as to do lists. That helps me a ton. If its not on those things then they tend not to get done.

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Unless it’s new and different, i don’t.
Gotta create urgency. Or novelty.

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Thank you all so much! Great ideas and reminders. I need to try them

Honestly that's been really hard for me as well. Adderall helps a lot.

The one thing that helps me is taking breaks. I'll work on one task for 15 minutes, take a 2-5 minutes break to check my phone, then work for another 15 minutes. I can't work on the same thing for more than 15 minutes at a time.

I'll keep guiding myself back to the original task until I get it and can stay there.

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