ADHD

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how to create the circumstances to think and make decisions (feddit.nl)

submitted 19 hours ago by [email protected] to c/adhd

4 comments fedilink hide all child comments

Hello, ADD-"enjoyer" here.

I think I am not alone when, typically, I am constantly overwhelmed. Too many thoughts and impulses. So I don't make a lot of decisions; I usually respond to other people's decisions or I let me guide by suggestions from the people around me.

Now I am in the situation that some things are changing at my work. I have actual influence this time, I could say "next year I want to work on X" and X might actually be my new job.

I have some ideas where to start thinking (start writing down random thoughts and see if I can make a list), but as I am always overwhelmed I am having trouble to "find the right mood". I always get distracted by other thoughts and I always end up doing things entirely unrelated (currently I am baking bread, collecting documents for my insurance, and I am almost ready to pick a new e-mail provider)

Does this feel familiar to anyone? Probably ;-)

I feel like I need the right circumstances. Should I start with some mindfulness-excercises? Walk for a bit? Find an empty room with no distractions? Find some good background music?

How do you deal with this? What works for you?

Thanks for your input :-)

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[–] [email protected] 8 points 17 hours ago (1 children)

The Pomodoro method works for me. Set a timer for 25 minutes. Decide the task (or task list) you're going to do. Make it as specific as possible, for example "write 10 ideas of things to do at work next year and rate them by how desirable and achievable they are". Then start the timer and do the task. When the timer goes off, you have to take a 5 minute break. Whether you've been productove or distracted, doesn't matter. You HAVE to take a break. Drink something, go to the toilet, reply to a message whatever. Timer goes off after 5 minutes of break time. You've got a fresh start to try again.

For me, the first pomodoro is often wasted, sometimes even the first 2, but the forced break (I only have 25 minutes to a "deadline") and mental reset afterwards help to create that setting to be productive.

[–] [email protected] 2 points 14 hours ago

Great idea!

I'd consider breaking it down a little more - first go just make the list of ideas. Then a second time for prioritizing or developing pros/cons.

[–] [email protected] 9 points 19 hours ago* (last edited 19 hours ago) (1 children)

I personally have issues concentrating when there is too much stimuli. It’s not possible for me to change the environment to suit my needs, so I change myself instead. I bring musicians ear plugs to work with me now which has helped tremendously.

I also have a journal, one for work and one personal. I like that you’re writing stuff down already. Keep it in one place.

Much love and support. Life is a learning experience.

[–] [email protected] 2 points 14 hours ago* (last edited 14 hours ago)

"It doesn't exist if it isn't written down". Someone said that to me long ago, and it really changed my perspective.

I recently came across the PARA concept - everything we deal with falls into one of these 4 categories: Projects, Area of Responsibility, Resource, Archive.

I restructured my OneNote notebooks to use it, and it's been a game changer. Now when an idea comes my way, I can immediately categorize it so I know what to do with it (even if just on my head). I added a final R to my notebooks - Reference, because I save a lot of info that I need access to.

It surprised me that at any one time I have about 30 ongoing personal projects. Seeing them laid out as tabs in my notebook makes them more apparent, instead of just floating around in the back of my head. I've even Archived a few after seeing them languish, and realizing they were fleeting ideas I really don't need or have time for.