a seagull flying through a blue sky with clouds

Where do I Start?

Whether it's procrastination, perfectionism, or being simply overwhelmed by the number of choices that you simply shut down and turn to social media. I know that these tasks on our to-do list can seem like a mountain that we can never climb! Well, that mountain is not going anywhere! Yet, you can look at it differently. Most of us don't see the tasks on our to-do list as really being multi-step projects. Below is a unique resource of fun, innovative solutions to help you tackle those mundane tasks with confidence and ease. Let's get going!

yellow and white buddha figurine
yellow and white buddha figurine
person in red jacket riding on mountain bike with white vehicle nearby during winter
person in red jacket riding on mountain bike with white vehicle nearby during winter
Do Something Great neon sign
Do Something Great neon sign

Overcoming Task Paralysis

A friendly reminder that these are only suggestions based upon my personal experience with ADHD. I would highly recommend speaking with a professional above anything else. I can personally attest to the incredible value that it has brought to my life on being able to navigate this world better. If you don't currently have one, there are some great ADHD coach's that I use at Shimmer.com.

That being said, another helpful tip is when applying this list do keep in mind that it is beneficial to try only one thing maybe two at one time until it becomes a routine. Trust me, I know how tempting it is to want to dive in and learn everything there is to know right away but that tends to be discouraging, and I want this to work for you too. Another thing is that this process is not going to be easy. Rearranging the way that you do things in your life is hard because you've never done this before. If you don't get this right away that's normal and you're not a failure! Just do your best and know that I am always rooting for you!

Important Disclosure: Please read this first!

I am a proud affiliate for many of these tools that have links provided. This basically means that if you do click the link and purchase one of these products listed below that I do in fact receive a commission at no extra cost for you. I would not recommend anything that I haven't tried myself and found that it worked out for me. I understand that not all of these are for everyone because we are all so unique, so please do not feel pressured to purchase anything that you feel won't help. And if you ever have any questions, please feel free to reach out to me and I will do my best to get the answer.

photo of white wall
black pug yawning on Casper pet bed inside room
black pug yawning on Casper pet bed inside room

Deep Sleep

Yeah, how is this going to help me with my procrastination? Research has shown the positive effects on focus, memory and cognitive function when it comes to getting the right amount of sleep (between 7 and 9 hours). When you are able to get into the deeper cycles of your cycadean rhythm it activates a process called the glymphatic system. This essentially rinses the brain with cerebrospinal fluid similar to a rinse cycle in a dishwasher and it washes away harmful protein called Beta-amybid. This also helps to transfer short-term memories to a safer more protected long-term database in your brain.

On the flip side of that, people who tend to get fewer than 6 hours of sleep are at a higher risk for diabetes, heart disease, stroke, Alzheimer's disease, cognitive decline and possible death from any cause. It has also been known to cause weight gain and higher levels of stress. In short, getting more sleep is a real-life saver.

I understand that getting more sleep can be difficult for some. With kids, school, work and life in general this can be very challenging especially when you want to get some me time. Try planning your day differently. It takes the typical person at least 45 minutes to wind down so try dimming the lights and slowing down your mind by doing tasks that don't take a lot of effort so as to cue your mind and body that it is time to start getting ready for bed. What has really helped me is limiting screen time before bed and replacing those activities with either reading or journaling. There are also a lot of helpful tips and guided sleeping exercises on the Headspace app if you are looking for a good resource.

photo of white wall
minifigure head lot
minifigure head lot

Just Have Fun!

Yeah, this one seems a bit counterintuitive but hear me out. The idea is that our ADHD brain only has a limited amount of bandwidth to dedicate to tasks that require a lot of focus and concentration and getting up in the morning can add to that. However, activities that we find fun can really charge up our battery, giving us that boost of motivation that we are missing. Try setting a timer for five to ten minutes and go get a cup of hot cocoa, read a book that you like or check out that juicy gossip on social media you've been dying to take a peek at!

This is the sign you've been looking for neon signage
This is the sign you've been looking for neon signage

This one is super important! Creating a pre-task ritual helps to remind your brain that it's time to get into work mode. What that looks like is up to you! So, whether that's grabbing a cup of coffee, turning on a playlist or organizing your desk make sure you get in the habit of doing this. One that I really like doing for myself, is turning on my wax warmer because it works along with my scent recall letting my brain know it's time to focus! Plus, it smells great! Some scents that I recommend are citrus, mint or rosemary because they add that extra element of focus, calm and attention. If you don't already have one click the link below to order yours today!

Set the Mood

a young girl holding up a pair of scissors
a young girl holding up a pair of scissors

Break it Down!

Now you got your workspace set-up and you're totally in the zone and boom! There it is again, that huge looming project that seems like climbing Mount Everest. What do you do? Break it down! Instead of saying "writing a blog or report" go ahead and take a couple of minutes to break it down into the smallest, actionable steps. Such as "create a document", then "create an outline" and so on... If you are having trouble with this part, there is a really helpful tool that is called todoist.

three cherry tomatoes
three cherry tomatoes

The Pomodoro Technique

This is a proven technique that is widely recommended for its effectiveness. Basically, you set a timer for about 25-30 minutes and work. After the timer goes off you take a 5 minute break. After four of these sessions take a longer break for about 15-30 minutes. The limited focus time makes starting less daunting, and the frequent breaks keep your mind fresh. There are lots of choices in how to do this including the Focus To-Do app yet the one that I prefer is The Rotating Pomodoro Clock because it is easy to see and adjust. Besides it's one less thing to remember! Click the button below to get yours today.

Taking regular breaks allows your brain to reset, reducing the amount of strain from prolonged periods of concentration. Try to incorporate movement such as taking a walk or doing quick stretches, this can help to re-energize your mind!

a man standing next to a husky dog
a man standing next to a husky dog

Reward Your Effort

Great work! You are really starting to develop some healthy productive habits. This by no means is easy. So, feel free to grab a snack do a little dance and pat yourself on the back! You deserve it!

people sitting on chair with brown wooden table
people sitting on chair with brown wooden table

Set

Visual Reminders

Sticky notes or visual task lists such as calendars or white boards can be utilized to remind yourself of tasks and to give yourself motivation. Oh and even better are the use of customizable stickers that can add a little fun to an otherwise mundane process. There is a great book of task stickers that I love to use called the Planner Sticker Pack. Place them in areas where you can’t ignore them, like on your computer screen or in your workspace. Just click the button below to get yours today. Also, say you wanted to practice more yoga after work to get you in a better head space. Try putting the yoga mat somewhere that you can't miss it, like right inside the front door or you can change into your yoga gear before you leave work!

two girls walking on street
two girls walking on street

Accountability Partner

This one has so many benefits! Letting someone know what you are up to can sometimes can be that little bit of extra motivation that you need to keep on task. Sharing updates with a coworker or friend also acts as a sounding board to voice any problems or frustrations that you might have. This is also a great way to develop deeper connections and foster a sense of belonging. I know that this was a scary part for me, however once I got past my initial fear (which was totally unfounded) I came to find that most people actually want to help out.

brown dried leaves on sand
brown dried leaves on sand

A Little Self-Compassion and Patience...

Do your best to avoid perfectionism such as telling yourself I can only be successful if I do this right, or why should I even try when I know that I'm going to screw this up? Instead, gently remind yourself that this is a journey and you've never done this before. And that is: actually, being concerned for your well-being perhaps for the first time in your whole life! And that in and of itself is a huge step!

Be kind to yourself and allow room for mistakes. The thing that I try to tell myself is that setbacks are really just opportunities to grow. I was told that over and over by people who cared until it finally stuck and guess what?! I'm still working on it! So be kind to yourself and really celebrate those little wins! If you were able to get in two minutes on that project that was two minutes that you didn't wait until the last minute. Just give yourself a break and go for five minutes next time. And remember that stress is a silent killer and prolonged it can lead to major health complications. So, it really does pay off to practice a little patience, especially with yourself!

brown metal train rail between bare trees during daytime
brown metal train rail between bare trees during daytime

Shut the Door on...

Decision Fatigue

Having too many options can be just as overwhelming as having none. Do your best to stick to only one or two tasks in the beginning and decide which one is the biggest priority. Then only focus on that one task until you get it done. With No Distractions!! Then move on. You'll be surprised at how much you can get done this way; I know I was. What I do now, is no more than three things on my to-do list a day. Any more than that I tend to get overwhelmed and distracted.

Another great tip would be to set up the task the night before. I particularly like to plan specific days for a certain task on my calendar the Sunday before work for what I would like to get done for the following week. This definitely has helped me map it out better and stay on task. I often get up in the morning and look at my to-do list and take a walk outside. This I found has many great benefits including getting out in nature and it helps me to figure out what is my biggest priority. And most times I find that it's me!