👨‍💻 8 Tools I Use To Live A Productive Life With ADHD⁣
1️⃣ Daily Planning ⁣
Creating a time block schedule increases the likelihood that I will persevere. ⁣
Hundreds of studies have shown that implementation intentions (plans) are effective for sticking to our goals. ⁣
2️⃣ Micro Planning ⁣
This is all about breaking down a project into "bite-sized" chunks. ⁣
Having clear action steps makes the project more approachable.⁣
3️⃣ Monotasking ⁣
Studies have shown that by doing one thing at a time, we are 4 times more productive. ⁣
Thus, as an ADHDer, I use daily deep work sessions, which strengthen my concentration muscle.⁣
4️⃣ Task Batching⁣
I bundle related tasks into one time block (shallow work session).⁣
Emails, admin tasks, or chores are a great application area for me.⁣
5️⃣ Distraction Log ⁣
Whenever an idea, thought, or task pops into my mind during deep work, I write it down on a blank paper. ⁣
This helps me prevent sinking into spirals of thoughts and thus getting distracted by my ADHD brain. ⁣
6️⃣ Active Breaks⁣
When I feel overwhelmed, I do 51 push-ups and 51 squats. ⁣
Movement increases dopamine and, therefore, reduces stress in my ADHD brain. ⁣
7️⃣ Nature Walks ⁣
The nature calms my mind and supports me in solving complex business challenges. ⁣
I try once a week to go for a longer walk with a loved one or alone. ⁣
8️⃣ Reflection ⁣
I follow a simple reflection routine, where I identify 1 thing I could improve and 1 thing I'm proud of. ⁣
This prevents negative rumination by confronting myself once a day with my uncomfortable thoughts.
I hope that helps.
Nicola
1
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Nicola Flückiger
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👨‍💻 8 Tools I Use To Live A Productive Life With ADHD⁣
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