Here’s a list of useful behaviours you can implement into your day to become more productive. These tips were designed for people with ADHD tendencies, but they work for everyone. Our advice is to pick three at a time and try them out. If they work, great, pick another one. If they do not work, that’s okay, also try another one. Have fun!
Organize your work-space. Ask yourself what you need on a daily basis and find storage bins for things you don’t. Designate specific areas for things like keys, phone and other items that can be easily misplaced. Throw away things you don’t use or need.
Minimize external distractions. Face your desk towards a wall and keep your workplace free of clutter. To discourage interruptions, you could even hang a “Do Not Disturb” sign. Turn off social media during certain times of the day. If noise distracts you, consider noise-cancelling headphones.
Get it in writing. If you are attending a meeting or lecture that requires close attention, ask for an advance copy of the relevant materials—such as a lecture outline. At the meeting, use the written notes to guide your active listening and note taking. Writing as you listen will help you stay focused on the speaker’s words.
Echo Diretions. After someone gives verbal instructions, say them aloud to make sure you got it right.
Daily Plans. Every day, make a plan of what prep will be doneand check when it has been achieved. Work on small tasks; break large ones into smaller units.
Prep and Coursework:
- Ask teachers for guidance on how much to write and how long you should spend on it.
- Break each task into smaller steps – if you are not sure about how to do this discuss it with your teacher. For example, an essay can be divided into a basic plan, detailed plan then paragraph by paragraph.
- Work for a fixed amount of time – use a timer (with an alarm to keep you productive and aware of how much time is going by), to work for short bursts (15-20 minutes), then take a break, then back to work and so on. Be strict with yourself.
Prioritize Tasks. Ask yourself what the most important task is that you need to accomplish, and then order your other priorities after that one.
Use lists. Make use of lists and notes to keep track of regularly scheduled tasks, projects, deadlines, and appointments. If you decide to use a daily planner, keep all lists and notes inside it. You also have many options for use on your smartphone or computer. Search for “to do” apps or task managers.
Take things one at a time. Don’t start a new task before you have finished the one you were working on. Stay on task. Avoid getting side-tracked by sticking to your schedule.
Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you? Jot them down on paper or phone for later consideration. Some people with ADHD like to schedule time at the end of the day to go through all the notes they’ve made.
Avoid procrastination. Be aware of the reasons you give yourself to put-off less welcome tasks, then use your awareness to stop yourself from being distracted from the task at hand.
Sleep well. Avoid caffeine late in the day. Exercise vigorously and regularly, but not within an hour of bedtime. Create a predictable and quiet “bedtime” routine, including a hot shower or bath just before bed.
Eat well. By making simple changes in what and how you eat, you may experience big reductions in distractibility and stress levels.
- Eat small meals throughout day.
- Avoid sugar and junk food as much as possible.
- Make sure you include healthy protein at every meal.
- Aim for several servings of fibre-rich whole grains each day.
Mindfulness. Regular mindfulness meditation reduces stress and can help you to better resist distractions, improve focus and provide more control over your emotions. Meditate for short periods and gradually increase your meditation time as you become more comfortable with the process—and are better able to maintain focus. The key is to then draw on these mindfulness techniques during your daily life to keep you on track. Experiment with smartphone apps or online guided meditations.
Thank you for reading!