How to Get Stuff Done When You Have ADHD

Summary

The video script addresses the challenges of procrastination, particularly for those with ADHD, and introduces the 'magical pomodoro' technique as a solution. It explains the struggle of getting started, staying focused, and knowing when to stop, attributing these issues to the unique workings of the ADHD brain. The pomodoro technique is presented as a structured method to enhance productivity by breaking work into 25-minute intervals followed by a 5-minute break, thus combating distractions and hyperfocus. The script also touches on the importance of setting realistic expectations to avoid underestimating task durations.

Takeaways

• 🕒 The Pomodoro Technique is a time management method that can help with procrastination and productivity issues, particularly for those with ADHD.
• 🔄 People with ADHD often struggle with starting tasks due to the 'now and not now' mindset, which is easier to manage as children because adults set the urgency.
• 🧠 The prefrontal cortex, responsible for focus, behaves differently in individuals with ADHD, with decreased activity when trying to focus, except when deeply interested in a task.
• 🔍 Difficulty in knowing when to stop working is common with ADHD, leading to hyperfocus and perfectionism, which can extend work unnecessarily.
• ⏰ Procrastination can inadvertently solve the issues of starting, focusing, and knowing when to stop due to the pressure of imminent deadlines.
• ⚠️ Relying on last-minute work can be risky due to unforeseen obstacles like technical issues or personal needs that can disrupt the workflow.
• 🍕 The Pomodoro Technique involves setting a timer for 25 minutes of focused work followed by a 5-minute break, which helps create boundaries and manage time effectively.
• 📝 The method requires full dedication to the task at hand, with no distractions, and if interrupted, the timer is reset to maintain focus.
• 🎯 The Pomodoro Technique provides a clear start time, maintains focus through a self-imposed deadline, and offers a structured break to prevent burnout.
• 📈 Keeping track of the number of Pomodoros needed to complete tasks can help individuals with ADHD better estimate the time required for future tasks and improve planning.
• 📚 Further information on the Pomodoro Technique, including articles and the original book, is available for those interested in learning and implementing this method.

Q & A

What is the main challenge people with ADHD face when trying to get started on tasks?

People with ADHD often struggle to transition from 'not now' to 'now', as they require a trigger to start working on tasks, which they may not be able to initiate themselves as adults.

Why are individuals with ADHD considered great in a crisis?

A crisis represents an 'always now' situation, which naturally flips the switch for ADHD individuals to focus and act immediately, without the need for self-initiated motivation.

How does the prefrontal cortex's activity differ in individuals with ADHD when they try to focus?

In individuals with ADHD, the prefrontal cortex, responsible for focus, actually shows decreased activity when they try to focus, contrary to the neuro-typical brain where it lights up with activity.

What is the exception that causes the prefrontal cortex of someone with ADHD to light up with activity?

The exception is when an individual with ADHD is genuinely interested and engaged in the task, which can cause the prefrontal cortex to become active, similar to a neuro-typical brain.

What is the issue with hyperfocus in individuals with ADHD?

Hyperfocus can cause individuals with ADHD to become overly engrossed in a task, making it difficult for them to disengage and move on to other tasks or activities.

Why does perfectionism contribute to procrastination among individuals with ADHD?

Perfectionism leads to continuous tweaking and adjustments to a project, causing individuals with ADHD to work on it for longer periods, often until the deadline, which can result in procrastination.

What is the 'magical pomodoro' and how does it help with procrastination?

The 'magical pomodoro' is a kitchen timer used in the Pomodoro Technique, which helps with procrastination by setting specific work intervals (25 minutes) and breaks (5 minutes), providing structure and a sense of urgency to complete tasks.

What are the steps involved in using the Pomodoro Technique effectively?

The steps are: 1) Choose a task to work on, 2) Set the timer for 25 minutes, 3) Work on the task only for the set time without distractions, and 4) Take a 5-minute break after each interval.

How does the Pomodoro Technique help with knowing when to start and stop working on a task?

The timer sets a clear start time and provides a 25-minute focused interval, while the subsequent break signals when to stop, preventing overworking and hyperfocus.

What is the term used to describe the tendency to underestimate task duration in individuals with ADHD?

The term is 'magical thinking', which leads to unrealistic expectations about the time required to complete tasks.

How can keeping track of the number of Pomodoros help individuals with ADHD in planning their time?

By tracking the number of Pomodoros needed to complete tasks, individuals with ADHD can gain a better understanding of actual time requirements, aiding in more accurate time planning and task completion.

Outlines

00:00

🕒 Overcoming Procrastination with ADHD

The speaker addresses the struggle of individuals with ADHD to get started on tasks and stay on track, often due to the 'now and not now' mindset. They explain that as adults, the responsibility to initiate tasks falls on oneself, unlike in childhood where external cues were provided. The script also touches on the tendency of ADHD brains to get distracted easily and the challenge of knowing when to stop once started, often leading to hyperfocus or perfectionism. The speaker introduces the 'pomodoro technique' as a potential solution to these issues, suggesting that the technique can help in starting tasks, maintaining focus, and knowing when to pause, all while potentially completing tasks ahead of time.

Keywords

💡ADHD

ADHD stands for Attention Deficit Hyperactivity Disorder, a neurodevelopmental disorder characterized by difficulty with sustained attention, impulsivity, and hyperactivity. In the video, it's mentioned that individuals with ADHD often have a hard time getting started on tasks and staying focused, which is central to the theme of overcoming procrastination and improving productivity.

💡Procrastination

Procrastination is the act of delaying or postponing tasks or actions to a later time. The video discusses how procrastination is a common issue for people with ADHD and how it can be detrimental, leading to tasks being completed at the last minute or not at all.

💡Prefrontal Cortex

The prefrontal cortex is a region of the brain involved in decision-making, planning, and focusing attention. The script explains that in individuals with ADHD, the prefrontal cortex may show decreased activity when they attempt to focus, which is a key factor in their struggle with concentration and task initiation.

💡Hyperfocus

Hyperfocus is a state of intense concentration on a single task or object, often to the exclusion of other stimuli. The video mentions that people with ADHD can experience hyperfocus, which can be problematic if it leads to neglecting other important tasks or responsibilities.

💡Perfectionism

Perfectionism is the tendency to strive for flawlessness and set exceedingly high standards for oneself, often accompanied by overly critical self-evaluation. In the context of the video, perfectionism is identified as a factor that can lead to procrastination, as individuals may keep working on a project beyond the deadline in pursuit of an ideal result.

💡Pomodoro Technique

The Pomodoro Technique is a time management method that involves breaking work into intervals, traditionally 25 minutes in length, separated by short breaks. The video highlights this technique as a solution to the issues faced by individuals with ADHD, helping them to start tasks, maintain focus, and know when to stop.

💡Time Management

Time management refers to the organization and planning of time to increase efficiency and productivity. The video script discusses the challenges of time management for people with ADHD and introduces the Pomodoro Technique as a tool to improve this skill.

💡Crisis

A crisis is a time of intense difficulty, trouble, or danger. The script notes that individuals with ADHD may perform well in a crisis because the urgency of the situation flips their 'not now' mindset to 'now,' which is a key concept in understanding their time management challenges.

💡Distraction

Distraction refers to the state of being diverted from a task or activity due to external or internal stimuli. The video explains that people with ADHD are particularly prone to distractions, which hinders their ability to start and complete tasks on time.

💡Magical Thinking

Magical thinking is the belief that one's thoughts or actions can influence the course of events in ways that are not possible through natural means. The video script uses this term to describe the unrealistic expectations some people with ADHD have about how long tasks will take, which can lead to poor time management and procrastination.

💡Boundaries

Boundaries are limits or points beyond which someone should not go. In the context of the video, setting boundaries with the Pomodoro Technique helps individuals with ADHD to allocate specific time for tasks and breaks, preventing a single task from consuming all their time and attention.

Highlights

Individuals with ADHD often struggle with time management, having difficulty initiating tasks and being easily distracted.

ADHD brains have a 'now' and 'not now' mindset, with 'not now' being the default state, unlike when they are children where others dictate their 'now'.

Crises are times when ADHD individuals can focus because the urgency flips the 'not now' switch to 'now'.

ADHD brains differ in prefrontal cortex activity, which is key for focus, often decreasing when trying to concentrate.

Engagement and interest can counteract the typical decrease in prefrontal cortex activity in ADHD individuals.

Hyperfocus is a common issue where ADHD individuals can become overly engrossed in a task, losing track of time and other responsibilities.

Perfectionism can lead to procrastination, as individuals continue to revise work until the deadline approaches.

Procrastination can inadvertently solve issues of initiation, focus, and knowing when to stop due to the pressure of imminent deadlines.

The Pomodoro Technique is introduced as a method to combat procrastination and improve time management for ADHD individuals.

The Pomodoro Technique involves setting a timer for 25 minutes of focused work followed by a 5-minute break.

This technique helps create boundaries for work sessions and breaks, preventing tasks from consuming one's entire life.

The timer acts as a switch to transition from 'not now' to 'now', providing a clear start time for work.

The 25-minute work period creates a sense of urgency similar to the pressure felt when procrastinating, aiding focus.

The structured breaks prevent hyperfocus and allow for mental rest, which can be rewarding with a small treat like pizza.

Tracking the number of Pomodoros required to complete tasks can help with time estimation and future planning.

The Pomodoro Technique is likened to a game, where staying focused wins a 'prize' of a break, making work more enjoyable.

The video provides resources and encourages viewers to try the Pomodoro Technique and share their experiences.

The Pomodoro Technique is presented as a practical solution for ADHD-related time management and productivity issues.

Transcripts

Hello Brains! If you're anything like me you have a hard time getting stuff done. You especially

have a hard time getting stuff done on time.

[music intro]

There are so many things working against us. First of all we have trouble getting started.

As I've mentioned before, those of us with ADHD tend to have two timezones: now and not now

It's usually "not now".

To get going we need something to flip the switch in our brains from "not now" to "now". This isn't

such an issue when we're kids because other people flip that switch for us and everything is always now.

Now get in the car. Now do your homework. Put down your brother. Now. As adults it's

a lot harder because we have to flip that switch ourselves and it's not always clear when

to do it. That's one of the reasons we're great in a crisis. A crisis is always now.

Second: even if we do get started we get distracted. This actually isn't our fault

and anyone who told you to try harder was wrong. Our brains work a little differently than the average

brain. Especially the prefrontal cortex. The prefrontal cortex is the part of the brain responsible for

being able to focus for one thing. If someone with a neuro-typical brain

sits down to study the prefrontal cortex lights up with activity. If someone with an ADHD brain

sits down to study and they really try hard to focus the activity in their prefrontal cortex

actually decreases. There is one exception to this: if something really interests and

engages us we go the other direction. Which brings me to the third problem.

If we manage to get started and stay focused we don't know when to stop. We have a

tendency to hyperfocus. I experience this every time I read the YouTube comments. Perhaps

you've seen me. Perfectionism is another issue. If I know I still have time left before a deadline

I'll keep messing with the project until it's due. Or past due. So getting started early often translates to

"I'm working on it longer." That's one of the reasons we procrastinate. Putting things off til the very

last minute solves all of these problems. We know when to to get started at the very last minute.

We can stay focused because the pressure of the deadline keeps our brains engaged.

And we know when to stop. As soon as possible. Here's the problem: if something goes wrong,

we under estimated how long it would take - more on that in just a second - we get a flat tire.

We discover we're not robots and actually have to eat occasionally. Our computer crashes

and we forgot to save. We're screwed. Now we're late for class, late turning in homework,

late completing a project for work. So, while waiting til the last minute to get started might

be one solution, it's maybe not the best solution. But what if I told you there's a mystical fruit

from a faraway land that can make all of your dreams come true.

This is the magical pomodoro.

It's a kitchen timer.

But this kitchen timer can solve all of the issues your procrastination does. Plus

it can help us finish... early.

Here's how it works:

Step 1: choose the task to work on. Sept 2: Set the timer for 25 minutes. Step 3: Work on that task and

that task only for 25 minutes. You don't check your text messages. You don't check your email. You don't

check your Facebook, Instagram. You don't Snapchat anybody. Nothing. If you find yourself

doing something else - I'm looking at you video games - start the timer over and try again.

If someone interrupts you let them know you'll get back to them and keep going. Step 4:

Pizza!

You get a 5 minute break even when you're slammed. Work for 25 minutes straight and

you are rewarded with a delicious five minute break and possibly pizza. That's how it works

now here's why it works:

This is really good.

Right. The video.

You know when to get started. As soon as you set that timer not now becomes now.

You can stay focused. The 25 minute deadline allows us to feel the same kind of pressure

we normally only feel when we procrastinate. It also incentivizes us to work. It becomes

kind of like a game: you get the prize, "five minute break!" If you win by staying focused.

You know when to stop. The timer goes off, you're done. This can really help if you have a

tendency to hyperfocus. Plus, you can decide in advance how many pomodoros you want

to do. Which is great because it keeps whatever project you're working on from taking over your life.

Boundaries: they're important. OK Advanced level. Remember how I said: "We underestimated

how long it would take"? That's pretty common with ADHD. It's called magical thinking.

"It won't take that long. I'll have time to do this tomorrow." Unless you have a fairy godmother

this usually isn't realistic. Keeping track of how many pomodoros it takes you to finish things

will help you get a better sense of how long things actually take, which will help

you better plan your time and finish in time in future. That's it for this week. If you wanna

learn more about the pomodoro technique there's links in the description below to articles

and even the book. Check it out. Try it out for yourself. Leave a comment below telling

me how you like the technique. Hit me up on Facebook and Twitter and subscribe.

Bye brains!

[ringing noise]

Pizza!

[music outro]

My house is clean. For now.