ADHD
A casual community for people with ADHD
Values:
Acceptance, Openness, Understanding, Equality, Reciprocity.
Rules:
- No abusive, derogatory, or offensive post/comments.
- No porn, gore, spam, or advertisements allowed.
- Do not request for donations.
- Do not link to other social media or paywalled content.
- Do not gatekeep or diagnose.
- Mark NSFW content accordingly.
- No racism, homophobia, sexism, ableism, or ageism.
- Respectful venting, including dealing with oppressive neurotypical culture, is okay.
- Discussing other neurological problems like autism, anxiety, ptsd, and brain injury are allowed.
- Discussions regarding medication are allowed as long as you are describing your own situation and not telling others what to do (only qualified medical practitioners can prescribe medication).
Encouraged:
- Funny memes.
- Welcoming and accepting attitudes.
- Questions on confusing situations.
- Seeking and sharing support.
- Engagement in our values.
Relevant Lemmy communities:
lemmy.world/c/adhd will happily promote other ND communities as long as said communities demonstrate that they share our values.
The Pomodoro method works for me. Set a timer for 25 minutes. Decide the task (or task list) you're going to do. Make it as specific as possible, for example "write 10 ideas of things to do at work next year and rate them by how desirable and achievable they are". Then start the timer and do the task. When the timer goes off, you have to take a 5 minute break. Whether you've been productove or distracted, doesn't matter. You HAVE to take a break. Drink something, go to the toilet, reply to a message whatever. Timer goes off after 5 minutes of break time. You've got a fresh start to try again.
For me, the first pomodoro is often wasted, sometimes even the first 2, but the forced break (I only have 25 minutes to a "deadline") and mental reset afterwards help to create that setting to be productive.
Great idea!
I'd consider breaking it down a little more - first go just make the list of ideas. Then a second time for prioritizing or developing pros/cons.
thank you! This sounds very useful, I will try it. And the actual real-life experience of wasting the first 2 tries is very helpful :)
At its core, my problem is that I tend to get angry and frustrated with myself, instead of being kind to myself. Self-kindness is easier said than done.
Pomodoro is just a structure that helps me to be kind to myself. Feel free to adapt it to your own needs, as long as it helps you to be kind to yourself and "reset" from distractions.
Things that I have found useful:
- MENDS as a routine, as often as I can remember (meditation, exercise, nature, diet, sleep)
- Mind mapping to take notes and reorganize / review it often (I use XMind)
- Keeping searchable notes (I use Joplin, but OneNote and Evernote work too)
- Using the above as part of an organization system (look up GTD and "building a second brain")
- Microdosing psilocybin
- Get your hormone levels checked - if they're outside the normal range, it can exacerbate ADHD
Good luck! It has been a multi-year journey for me, but a successful one.
This is probably not the answer you are looking for but I have found I am very focused when it is "other peoples time". When I have free time I struggle to do anything productive or otherwise because there is everything I need to do in that amount of free time. If I am late, procrastinating, or absent from something like work or school I get so much more done because then I feel compelled to do "that one last thing" before I go. I've cleaned my whole house because I was waiting for the right time to walk to the bus stop. The problem with this is that people tend to dislike flakyness or inconsistency when they expect you to show up on time. 🤷