Time Management, Tips, ADHD

One of the most common struggles for people with ADHD of all ages is task and time management. Jobs or activities that could be done in an hour can easily grow to a three hour job for someone with ADHD if their symptoms get the best of them. To help combat this problem, people suffering need to take extra precautionary measures that ensure that focus is placed on the task at hand.

Luckily, Laurie Dupar, PMHNP, RN, PCC over at PsychCentral recently put together a list of 10 great tips that are designed to:

…help you build confidence, clarify and prioritize your goals, minimize your ADHD challenges, and get you past being stuck to actually following through with your plans.

So without further ado, the 10 great tips are as follows:

  1. Plan.
    • Start each day by taking time to think about what you want to accomplish that day with specific emphasis on one to five things.
  1. Check in periodically during the day.
    • Ask yourself frequently during the day if what you are doing at that moment is what you want to be doing and if it is helping you accomplish your goals.
  1. Use a planning system.
    • The more time we spend planning a project, the less time is required for it. Use a calendar, smart phone, or computer calendar to keep track of tasks and break them down into manageable parts.
  1. Concentrate.
    • The amount of time spent on a project is not what counts; it’s the amount of uninterrupted time. Make sure you are in the right environment for you.
  1. Take breaks.
    • Working for long periods of time can decrease energy, as well as increase stress, tension, and boredom. Switching from a mental task to a physical task and back can provide relief, increase your efficiency, reduce tension, and even benefit your health.
  1. Reduce clutter.
    • In most cases, clutter hinders concentration and causes frustration and tension. When you find your desk or work space becoming chaotic, take time to reorganize.
  1. Avoid perfectionism.
    • There is a difference between striving for excellence and striving for perfection. Getting something 85 percent perfect and handed in is better than 150 percent or more than perfect and not handed in.
  1. Learn to say no.
    • Learn to decline, tactfully, politely, yet firmly. Practice what you will say often.
  1. Don’t procrastinate.
    • Waiting until the end may feel like you have more energy to do the task, but more than likely you will end up rushed, out of time and with results less than what you would have done if you had started earlier. Decide to change habits immediately, but don’t take on too much too quickly.
  1. Delegate.
    • Decide to delegate the tasks that someone else can do, wants to do and take you too long to do.

All of these tips are great coping mechanisms and ways to work around ADHD and its symptoms, but they don’t truly combat the problem. To do that, treatment for ADHD itself needs to be undertaken.



Dupar, L. (2013, March 13). 10 time management tips for those with adhd. Retrieved from http://psychcentral.com/blog/archives/2013/03/30/10-time-management-tips-for-those-with-adhd/


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