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How To Master Time Management – ADHD Skills Part 1
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How To Master Time Management – ADHD Skills Part 1

Tips for Managing ADHD Symptoms: Time Management

In this section, Dr. Tracey Marks discusses the importance of time management for individuals with ADHD and provides tips on how to improve time management skills.

Importance of Constant Access to Timepieces

  • Individuals with ADHD have trouble estimating how long tasks take and adjusting their schedules accordingly.
  • It is important to have constant access to timepieces such as a watch or clocks in rooms where you spend the most time.
  • Having easy access to the time helps individuals with ADHD stay aware of the time without having to put in too much effort.

Estimating Time for Tasks

  • Knowing how long tasks take can help individuals with ADHD plan their day, leave home on time, and know how much they can complete.
  • Make a list of usual tasks and over a few days, time how long it takes to complete each task.
  • If a task takes more than an hour, break it down into sub-tasks to see what takes the longest.

Example: Doing Laundry

  • Use this exercise to break down different aspects of doing laundry and know how long each aspect takes.
  • Judy estimated that doing laundry took about two hours but could never find a two-and-a-half-hour block of time to do it all at once.
  • By breaking down the different aspects of doing laundry, Judy was able to plan better and avoid setting unrealistic expectations for herself.

Overall, managing time effectively is crucial for individuals with ADHD. Having constant access to timepieces and estimating the time it takes to complete tasks can help individuals with ADHD improve their time management skills.

Como melhorar a consciência do tempo

Visão geral da seção: Nesta seção, o palestrante discute como o TDAH pode afetar a capacidade de uma pessoa de gerenciar seu tempo e oferece três etapas para melhorar a consciência do tempo.

Quebrando tarefas em etapas menores

  • O TDAH pode causar problemas com funções executivas, incluindo planejamento, estimativa de tempo e organização.
  • É fácil perder o controle das etapas de uma tarefa que tem várias partes.
  • A solução é dividir as tarefas em etapas menores e cronometrar cada uma delas.
  • Isso ajuda a reduzir ineficiências no uso do tempo.

Exercício de Consciência do Tempo

  • O exercício envolve duas partes: estimar o tempo necessário para as tarefas usuais e cronometrá-las usando um registro de tempo.
  • Em seguida, identifique as tarefas que levam muito tempo ou são problemáticas e divida-as em etapas menores para cronometrar separadamente.
  • Use esses registros de tempo para planejar seu dia e solucionar problemas que estão consumindo muito do seu tempo.

Manter um Planejador

  • Mantenha um planejador diário para acompanhar suas atividades diárias e um calendário semanal ou mensal para ter uma visão geral do futuro.
  • Consulte o planejador duas vezes por dia - pela manhã para entender o escopo do dia e à noite para refletir sobre como foi o dia e revisar os compromissos do dia seguinte.
  • Inclua compromissos e tarefas no planejador para evitar conflitos de horário e reduzir a desorganização mental.

Conclusão

O palestrante oferece dicas práticas para melhorar a consciência do tempo, incluindo quebrar tarefas em etapas menores, cronometrar as tarefas e manter um planejador. Essas estratégias podem ajudar pessoas com TDAH a gerenciar melhor seu tempo e reduzir ineficiências.

Playlists: ADHD Success Strategies: Mastering Executive Function Skills
Video description

This video will show you what you can do to help your ADHD. This is a follow up to a video I did it on executive function. That video is What is Executive Function - How it Relates to ADHD https://youtu.be/GIOAwvmHYuY When it comes to non-medication ways to manage your ADHD symptoms, we can break it down into three domains: time management, organization and planning. People with ADHD typically have trouble estimating how long things will take and adjusting their schedules accordingly. As a result you may be frequently late to things or this can even affect your ability to finish things because you don’t take into account how long it should take. With ADHD, the loss of time is a cumulative effect. Step one to master this time management skill is to have constant access to timepieces. Start by getting a watch and having an adequate number of clocks visible to you in areas where you spend time. Then create your time log using your watch and your clocks. That may take you several days to do. And start with the big things you do like getting ready for work, chores, eating dinner, getting ready for bed. This list can also include things that you do at work so you can have a better understanding of how you use your time at work. This it’s to help you appreciate Time. Lastly you get a daily and a weekly or monthly planner. You’re going to use the daily planner to track your appointments, obligations and to do list. And you’re going to consult the planner twice a day. In the morning to appreciate the scope of your day and in the evening to reflect on how your day transpired and review what you've got going on tomorrow. It also gives you a chance to reschedule things you didn’t complete. Want to know more about mental health and self-improvement? On this channel I discuss topics such as bipolar disorder, major depression, anxiety disorders, attention deficit disorder (ADHD), relationships and personal development/self-improvement. I upload weekly. If you don’t want to miss a video, click here to subscribe. https://goo.gl/DFfT33 Disclaimer: All of the information on this channel is for educational purposes and not intended to be specific/personal medical advice from me to you. Watching the videos or getting answers to comments/question, does not establish a doctor-patient relationship. If you have your own doctor, perhaps these videos can help prepare you for your discussion with your doctor.