ADHD habits and strategies for ADHD professionals

First off, for me, understanding how my brain works has been crucial. It's not just about knowing that I have ADHD, but really diving into what that means for me on a personal level. Everyone with ADHD experiences it differently, so it's important to develop tools and strategies that cater specifically to you as an individual.

One of the biggest challenges I've faced is breaking down tasks into manageable steps. When you look at a big project, it can feel overwhelming, and that's where ADHD can really throw a wrench into things. So, I’ve learned to break tasks down into smaller, more manageable steps. For instance, instead of thinking about completing an entire report, I focus on one section at a time. This makes the task seem less daunting and helps me stay on track.

Timers and reminders are another essential part of my toolkit. I use them constantly. Setting a timer for 25 minutes of focused work followed by a 5-minute break is a technique known as the Pomodoro Technique, and it works wonders for me. It keeps me from getting too distracted and ensures that I take regular breaks to avoid burnout. 

Speaking of tools, project management software has been a game-changer. Apps like Trello or Asana help me keep track of everything I need to work on. I can create boards for different projects, break them down into tasks, and set deadlines. It’s visually organised, which is perfect for someone like me who needs to see everything laid out clearly.

My daily routine is another critical aspect. I start my day early and give myself some time to wake up naturally. This helps me avoid the morning rush and sets a calm tone for the day. I also set alarms for important tasks and reminders for things I need to do throughout the day. This way, I don't forget any key responsibilities and can manage my time more effectively.

Time blocking is a technique I swear by. I schedule specific blocks of time for different tasks throughout my day. For instance, I'll dedicate the first hour of my workday to checking and responding to emails, then move on to a two-hour block for project work. This helps me stay focused and ensures that I allocate time to all my responsibilities.

Optimising my work environment to minimise distractions has been incredibly helpful too. I often play background music, especially instrumental or classical music, to help maintain focus. It creates a calming atmosphere and drowns out other potential distractions. I also make sure to take frequent breaks. Short, regular breaks help me recharge and maintain productivity throughout the day.

Support systems have been vital to my professional success. Having people around who understand my challenges makes a huge difference. It’s incredibly valuable to have a team member or colleague who I can confide in, someone who understands what I’m going through and can offer support. It’s also important that people around me recognise when I’m in a state of deep focus and know not to interrupt me.

Coaching has played a significant role in my journey. Working with a coach who understands ADHD has been instrumental in helping me understand myself better and develop effective strategies. It’s not just about managing symptoms but leveraging my strengths and finding ways to work that align with how my brain operates.

There are several misconceptions about ADHD in the workplace that I’d like to address. One major misconception is that individuals with ADHD are lazy or unmotivated. In reality, we often exert tremendous effort to stay organised and productive. ADHD isn't just about hyperactivity; many of us struggle with inattentiveness and executive function issues, which can impact our ability to plan, prioritise, and manage time effectively.

Another misconception is that people with ADHD just need to try harder or that it's something we can simply will ourselves out of. ADHD is a neurological condition, and managing it requires tailored strategies and often professional support. It's not about trying harder; it's about finding the right tools and techniques that work for us.

For other ADHD professionals, my advice is to really understand your unique strengths and challenges. Embrace tools and techniques that work for you. Don’t be afraid to seek support from coaches or mentors who can provide personalised guidance. Create a structured routine and optimise your work environment to minimise distractions.

Looking ahead, it's crucial to stay open to new approaches and be willing to adapt. The way we manage ADHD is not static; it evolves as we do. Explore new productivity apps or techniques, and regularly review and adjust your routines to align with your evolving needs.