These strategies and life hacks can help anyone with ADHD | Opinion

, like alarms and visual reminders, to monitor time and make sure you’re sticking with your targeted priority.

Waiting to focus on a task until just before the deadline not only causes last-minute stress, but it also has a domino effect on other priorities and basic life necessities, like eating and sleeping. This can be remedied with the “,” a method of staying on task that’s especially useful for tasks you want to avoid. The first step is to designate a time period for which you can stay focused. For example, focus on work for 25 minutes, then take a five-minute break before repeating the cycle.

Set a timer and have your notebook nearby. When you begin doing the challenging task, you may discover that other unrelated activities suddenly seem urgent. Instead of acting on them, jot down those tasks in your notebook, remind yourself you can do them later and return to the work at hand. At the end of the focused period, look at what you jotted down and decide if any of those tasks actually require immediate action. If so, you can do them during your break or add them to your to-do list.

. So is avoiding tobacco, caffeine, large meals and alcohol within a couple of hours of sleep. Also try not to nap within eight hours of your regular bedtime. Develop ways to calmly unwind before bed. It is normal to take time to fall asleep, but if you’re unable to sleep after 45 minutes, get out of bed and do a relaxing activity until you’re sleepy again. It is not helpful toAs you incorporate these strategies, start with those that are most accessible to you. Though people with ADHD often chase novelty and chafe at routine, developing a routine is worth it.

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