Accountability and staying disciplined with ADHD
Hi all! I wanted to ask you if you have any tricks for accountability for when you need to stay disciplined, for example if you need to consistently work towards a deadline.
For a little context, I am 30 and finally finishing my Master's thesis (which took a LOT of time!), and I need to be working consistently everyday because I will need to write a lot, but I'm 4 months in now and the novelty effect is disappearing for me and I'm finding it really hard to keep going.
One thing that really helped me in the past was having daily check-ins at my old workplace, where we would meet as a team and update each other on our progress. Therefore, I wanted to ask those of you who might have a bit more experience if you would have any tips for me. I tried writing journals, gamifying my progress, "rewarding" myself with distractions or other treats but it all feels fake unless I have external accountability, or leads me to feeling guilty when I can't "perform" well on some days.
I'm open for any suggestions!
when i can’t even start i am making a really minor steps. Like let’s say i am scrolling in my bed and i have to study. I am saying my mind you don’t have to study just colse the social media. I closed it and i made this minor acts step by step so it works for me. I hope it helps have a great day💗
I found that it was easier for me to focus on a task when there was at least one person in the room doing a similar task. Do you know anyone else who is working on a masters thesis?
I managed to take care of long tasks with the use of alarms for breaks, every 30 minutes I would check if I need a break (you can use the tomato app or something like that) so you allow yourself something you really enjoy for a short amount of time, than back to work and so on. If you don't manage to get the focus try to get physically active for a bit, then try again, or start a different chapter, I've found my focus recently listening non stop to the group LEAO, not sure why but manage to give me layers of sounds that put me under a thick layer of focus. Good luck