ADHD: The Strength of a Checklist
“Individuals with ADHD thrive when given a structured environment that keeps them engaged and on task, and something as simple as a checklist provides that framework and external impetus.
The first step in creating a checklist and a routine is to find a checklist app, and there are multiple options. Find the one that works best for you. If you don’t want to use an app, you can always write out the list on a whiteboard, a laminated piece of paper, or a notepad that fits in your pocket or bag.
Next, divide the day into sections that include the time immediately before bed and immediately upon waking, and then list the tasks that you feel need to be completed before you either go to sleep or start your day. For the former, you may want to lay out clothes for the following day or make sure your phone is plugged into its charger. For the latter, you may want to make sure your lunch is packed and that you’ve brushed your teeth. From there, you can begin to consider other periods of time, such as the period between dinner and bedtime or the period between breakfast and work or school.
One thing to remember is that the goal is initially to be consistent rather than ambitious. If you start by setting unreasonable expectations, like that you’re going to start jogging a mile every morning even though you are not a morning person and have never been much of a jogger, you may be setting yourself up for failure. Recognize your limitations and start small because you can always add to your checklist later.”
Read the whole article at Psychology Today
#ADHD #Check-list #Structure #Consistency
💬 Do you make use of checklists or do you use another strategy to stay organized?
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@globalBraid3744 Hello! I think this is a great post, especially about recognizing our current limitations. I feel that limitations are often shown in a bad light, when in fact it is very important and powerful to be aware of them.
I think it is also important to note that our limitations do change with time and experience, but being honest with yourself at any given time is crtical.
Thank you!
@AmintaBlack
I definitely agree with you! People should acknowledge their limitations and approach them with self-compassion. is not uncommon for people to set unrealistic goals for themselves and it can lead to feelings of helplessness. Although these limitations we have are completely normal and everyone has their own set based on their past and experiences. This is also the reason why we should not compare ourselves to other people. When someone else is able to do something that we cannot (or not so well) does not mean we are any worse.
I make lists mostly because I forget everything. Planners are my friend :)
One thing that I like to do is positive reinforcement, meaning before I even make a list (either the day before or that morning), I try to tell myself positive things to motivate myself for the day. It helps me gain interest and purpose to get things done.
@cafedaydreams
I have not thought of using positive reinforcement before making a list. I think it is a great idea! I believe that choosing to start a day by saying at least one thing we look forward to (even if it is only having a cup of coffee) can make a change!
