Would anyone mind summarising the basics of succeeding in consulting with ADHD?

Context: Diagnosed with ADHD during college recently joined MBB. I've previously managed my ADHD (both before and after diagnosis) with lots and lots of exercise, but this is no longer possible with my new job. Would like to avoid the hard meds if possible.

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I make to do list differently. As soon as I’m given a task I write it down and then write subtasks for EVERY small step (email xyz, make meeting with xyz, summarize notes, send notes to xyz, etc). It has allowed me to not get overwhelmed and I can start tasks. It also ensures I don’t forget a single thing that I need to do and makes me feel accomplished when I finish a subtask. Also if I’m bored of one tasks I just tackle a subtask under a different one. I swear by this now.

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I find this really useful too. At first when I started doing this it felt a bit overwhelming with the size of my to-do list. I now find it really useful because some tasks can’t be done entirely in one day, but can still tick off the sub-tasks rather than just having one big open task moving from day-to-day. Helps with recognising how much I’ve actually done when I don’t feel that productive

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Routine… highly recommend to do your best keeping up with your exercise as much as possible even if you have to do it before work. I’ve had to adjust and wake up earlier. I gym everyday for 1-2 hours at 5 am then start my day.

The days I miss my workouts it tends to throw off my workday. This will also help you with mental toll of the long hours you’ll be facing.

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I know it’s super tough in consulting to work out in the middle of the day with all work ppl have but whenever possible, see if you can work out at like 4,5, or 6 and then go back to work. I found forcing myself to go into the office for even a little bit, going home around 4 and then working at home for an hour or so helps me a lot.

Keep your phone away from your desk, otherwise set up do not disturb mode to prevent constant notifications.

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Same. If my phone is near me I’m completely different. Can’t see my phone = no temptation to look at social media

Seek work that interests you. Grind out individual contribution and do what it takes to get promoted as once in leadership it’s 10x better. The sprint is worth the long term rewards and it’s only 2-4 years depending on your starting point so less than university which I disliked more.

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Optimize the few hours per day when feeling productive. Get three things done during those times. Give yourself slack for not being as productive during the other hours. Use that time to meet with colleagues or learn something new

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OneNote, effectively using my calendar, delegating what I struggle with, and routine. Can’t say I’m perfect at executing all of these all the time, but these all help.

Meditation works really well for me, and it's pretty easy to work into your daily routine. I start my mornings with a session, but I will also steal away throughout the day if I need to regain focus.

Forgive my ignorance, but what are the drawbacks/risks of taking ADHD medication?

Many many side effects, feeling glassed off from yourself, lack of sleep/balance, easy to abuse, etc etc. For some, it works great, but for many, the negative can outweigh the positive.

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