ADHD and Time-Blocking: How does it work?!

Summary

This video explores a unique ADHD-friendly time management technique, highlighting a flexible, personalized approach to time blocking that caters to neurodivergent brains. The method emphasizes visualizing tasks with to-do lists, using pen and paper to reduce distractions, and categorizing tasks by importance with color grading. It advocates for flexibility in scheduling, taking into account varying levels of cognitive energy throughout the day. This ADHD-specific approach empowers individuals to design their day intentionally, balancing productivity with self-care, while making it easier to stay engaged and motivated.

Takeaways

• 😀 ADHD time management requires flexibility and adaptation to individual needs, as traditional time blocking may not work for everyone.
• 😀 A to-do list is essential for ADHD people because it reduces ambiguity, making tasks clearer and more actionable.
• 😀 Relying on memory alone is ineffective for ADHD people, as the brain is not designed to store and recall too much information.
• 😀 Traditional time blocking is often too rigid for ADHD individuals, as it doesn't account for fluctuating dopamine levels and varying energy throughout the day.
• 😀 Time loocking, an ADHD-friendly approach, involves a flexible structure with four main components: a to-do list, color coding, daily planning, and task categorization.
• 😀 Writing tasks on paper (rather than digitally) is recommended because it increases ownership, focus, and commitment.
• 😀 Combining digital tools for long-term planning and pen and paper for daily planning creates a balanced approach to task management.
• 😀 Starting the day by planning it intentionally (instead of relying on hope or autopilot) is key for sustainable productivity.
• 😀 Color coding tasks into categories like 'responsibilities', 'chores', 'it would be nice if', and 'things that make me happy' helps prioritize and structure tasks visually.
• 😀 ADHD-friendly time management can be short-term focused and might need to be adjusted as goals are met, acknowledging that perfection is unrealistic for long-term use.
• 😀 It's crucial to recognize that not all activities need to be 'healthy'—some things that make you happy (e.g., social media or leisure activities) are fine as long as they don't harm you.

Q & A

What is the core difference between classical time blocking and ADHD-friendly time blocking?

Classical time blocking involves rigid scheduling, where tasks are assigned fixed time slots. This can be unsustainable for ADHD individuals due to fluctuating levels of dopamine, which affects focus and task execution. ADHD-friendly time blocking offers more flexibility, allowing tasks to be organized by categories (e.g., morning, afternoon, evening) but without strict time constraints.

Why does a to-do list help individuals with ADHD?

A to-do list helps ADHD individuals by making tasks more tangible and less abstract, reducing ambiguity. It also reduces the cognitive load on memory, as ADHD individuals often struggle with retaining information, especially in a world overloaded with stimuli.

What are the benefits of using pen and paper for creating a to-do list over a digital device?

Pen and paper create a stronger sense of ownership and commitment to tasks. Writing by hand requires more effort, which increases the value placed on the tasks. Additionally, it helps reduce distractions from digital devices, allowing for better focus on the task at hand.

What is the recommended method for planning tasks for someone with ADHD?

It is recommended to plan daily, rather than weekly, by taking 10-15 minutes in the morning to reflect on the day's goals and activities. This method offers greater accuracy and intentionality than planning far in advance and helps ADHD individuals avoid relying on hope for productivity.

How does color coding tasks help with ADHD time management?

Color coding tasks provides a visual cue that helps prioritize and categorize activities. For example, red signifies non-negotiable responsibilities, yellow represents flexible chores, green indicates optional tasks, and purple includes enjoyable activities. This system makes it easier to balance responsibilities while ensuring self-care.

What does the 'purple' category in color coding represent?

The 'purple' category represents activities that bring joy and relaxation, such as hobbies or breaks. These activities are essential for maintaining mental well-being and should be included in daily planning to ensure balance and avoid burnout.

Why is it important to avoid rigid structures in ADHD-friendly time blocking?

Rigid structures can be demotivating and unsustainable for ADHD individuals. Flexibility allows for greater autonomy and adaptability, which are crucial for maintaining productivity over time. The ability to move tasks around according to changing focus or energy levels makes the process more manageable.

What is the recommended approach to scheduling tasks based on the time of day?

It is recommended to categorize tasks by the time of day (morning, afternoon, evening) based on the cognitive load required. Tasks that require high mental focus should be scheduled for times when you are most alert. This helps optimize productivity by aligning tasks with energy and attention levels.

What role does dopamine play in time management for ADHD individuals?

Dopamine levels fluctuate throughout the day, affecting focus, motivation, and task execution. This makes it difficult for ADHD individuals to stick to a rigid schedule. Time management techniques should account for these fluctuations by offering flexibility and allowing for adjustments based on attention levels.

How should ADHD individuals approach tasks that are not inherently motivating?

ADHD individuals should approach less motivating tasks by incorporating elements that make the process more engaging, such as color coding or combining tasks with enjoyable activities. Additionally, setting realistic goals and adjusting the environment to minimize distractions can improve focus and task completion.