Putting it off, avoiding the task, “I’ll do it later”. If you have ADHD or know someone who does, then you know this story. The sense of time for ADHD brains has been described as “now” and “not now”. If it’s something the person doesn’t want to do, they might try to put off doing it. If the person is doing something else already that they don’t want to interrupt, they might try to put off the interruption. This turns into a snowball effect of arguments, missed deadlines, forgetting things, etc.
There is accountability to be had. ADHD doesn’t have to be fought all the time, it can be worked with. If you don’t want to go full throttle and do the entire “thing” at one time, here’s what you can do to make things easier:
- Have a task list, paper, digital, or whatever- even if that means having the laundry separated into different piles to put away.
- In various moments, pick something from the list, or the laundry pile, to put away or do. Does it take longer for the entire “thing” to get done? Sure, but you’re still making progress.
- If you need to clean your room and there’s a dish that needs to go to the kitchen, take that one dish out the moment you notice it or when you go to leave your room. The whole room isn’t done, but it’s one part. One less thing to do.
ADHD is widely known to cause self-confidence and self-esteem problems. Healthline, CHADD, verywellmind, and ADDitude all explain how forgetfulness, distraction, and being prone to boredom lead those with ADHD to feel lazy, selfish, and incompetent. Things go without being done. Psychologist Sharon Saline, PsyD, emphasizes, “The goal is how can you accept the brain that you have and work with it.” By doing even small parts at a time, the tasks get done. As something gets done, that’s an accomplishment to embrace. You CAN do it! It just takes doing things differently. Also, don’t be afraid to ask for help.
These strategies take practice, and ADHD is something that must be coped with every day. Professional help can get you on track, help you stay on track, and work with you to create a plan for success. Reach out to Sound Health Counseling Solutions today to find out how we can help you manage your ADHD.