How To Master Time Management – ADHD Skills Part 1

Summary

Dr. Tracey Marks offers non-medication strategies for managing ADHD symptoms, focusing on time management. She suggests wearing a watch and placing clocks in visible areas to improve time awareness. Additionally, she advises creating a time log to estimate task durations and using planners to keep track of daily activities and future events. By breaking down tasks into smaller steps and scheduling them realistically, individuals with ADHD can enhance their executive functioning and reduce time-related stress.

Takeaways

• ⏰ Time management is crucial for individuals with ADHD, who often struggle with time estimation and scheduling.
• 📱 Constant access to timepieces, like wearing a watch and having clocks in key rooms, helps maintain a seamless awareness of time.
• 📝 Estimating the time required for routine tasks is essential for planning the day and avoiding procrastination or incomplete tasks.
• 📑 Breaking down larger tasks into smaller, manageable sub-tasks can help with focus and completion, particularly for complex activities.
• 👕 Practical examples, like timing a shower or laundry routine, illustrate how to apply time management strategies in daily life.
• 📈 Keeping a time log to record the start and end times of tasks helps in understanding time usage and identifying areas for improvement.
• 🗓️ Utilizing both a daily planner and a weekly or monthly calendar supports overall organization and keeps important events and tasks visible.
• 📱 Digital or paper planners can be used, depending on personal preference, but the key is to have a consistent system that's always accessible.
• 🔄 Regularly reviewing the planner at the start and end of the day helps in prioritizing tasks and adjusting plans as needed.
• 🔄 For tasks that consistently take longer than anticipated, consider further breaking them down into smaller, more manageable parts.

Q & A

What is the main focus of Dr. Tracey Marks' video?

The main focus of Dr. Tracey Marks' video is on time management strategies for individuals with ADHD to help manage their symptoms.

Why do people with ADHD often have trouble with time management?

People with ADHD often have trouble estimating how long tasks will take and adjusting their schedules accordingly, which can lead to being frequently late or not finishing tasks.

What is the first step Dr. Marks suggests to improve time management for ADHD?

The first step is to have constant access to timepieces, such as wearing a watch and having clocks in rooms where you spend the most time.

Why is it important for individuals with ADHD to estimate the time it takes for their usual tasks?

Estimating the time for usual tasks helps ADHD individuals plan their day, leave home in time, and understand how much of a task they can complete, which is essential for motivation and self-esteem.

How should one go about estimating the time for their usual tasks?

One should make a list of usual tasks and time how long each takes over a few days, noting the start and finish times on a time log.

What is an example of a task that might be broken down into subtasks for better time management?

An example is getting ready for school or work, which can be broken down into subtasks like showering, grooming, eating, preparing lunch, and getting out the door.

Why is it beneficial to break down complex tasks into smaller parts for individuals with ADHD?

Breaking down complex tasks helps individuals with ADHD to better manage their attention and avoid becoming overwhelmed, making it easier to complete tasks and avoid leaving them unfinished.

What is the significance of having a daily planner and a week-at-a-glance calendar for ADHD management?

A daily planner and a week-at-a-glance calendar help ADHD individuals keep track of appointments and tasks, providing an overview of current and upcoming commitments, which is crucial due to the tendency for 'out of sight, out of mind'.

How often should an ADHD individual review their planner according to Dr. Marks?

An ADHD individual should review their planner twice a day: in the morning to plan the day and in the evening to reflect on the day's activities and reschedule unfinished tasks.

What is the purpose of timing problematic tasks and breaking them into smaller tasks?

Timing problematic tasks and breaking them into smaller tasks helps ADHD individuals identify time inefficiencies, understand where time is spent, and plan more effectively to reduce the risk of being late or leaving tasks incomplete.

How can the time log be used for planning and troubleshooting time inefficiencies?

The time log can be used to plan the day by understanding how long tasks take and to troubleshoot by identifying tasks that consistently take longer than expected or are causing delays, allowing for adjustments in planning.