Task Completion Tips for Individuals with ADHD
Image by David Nathan, PsyD LP and ChatGPT
Everyone has jobs they don’t like to do. And lots of people will put off doing those jobs until they have to. But for individuals with ADHD, it’s worse.
Individuals with ADHD can experience the “wall of awful”, a powerful psychological resistance to even starting a task. Once a difficult task has been started, it can still be difficult for anyone, and especially individuals with ADHD, to work through it all the way to the end.
So how can we get through those difficult tasks without making ourselves miserable? Here are some tips for anyone, and especially people with ADHD, to get through difficult jobs.
1. Understand your energy
We all have a limited amount of mental energy. Our energy levels can go up and down, and when we are out, we are out. People with ADHD tend to have energy levels that go up and down faster than people who do not have ADHD. When someone has lots of energy, starting or continuing work on big tasks is easy. When we are out of energy, even something as small as tying our shoes can feel impossible.
It can be hard to know how much energy you will have in the future. Dr. Brandi Bolling calls ADHD “unpredictable unpredictable.” That means our energy needs to be actively managed. Everyone has tasks they enjoy and tasks they do not. Your preferred and non-preferred tasks will differ from everyone else’s. Think about the things you like doing (they are the ones that give you energy) and the tasks you don’t like doing (those are the ones that take it away). It’s ok to have tasks that you like to do that other people don’t enjoy and tasks you hate and that other people love. It’s also important to be honest with yourself about how much energy you have. When you are out of energy, even if you feel like you MUST keep going, it’s probably better to take a break.
2. Take the first step
As anyone with ADHD knows, the phrase “well begun is half done” is not accurate. If only those cruddy jobs actually were half done the moment we started! I wish. Part of ADHD is feeling overwhelmed when there is a lot to do. Pushing past that initial resistance can be hard, no question. But just starting a task pops the bubble, and things look a lot more possible once it's started. There are a bunch of things to do, and you don’t know where to start? Start with anything on your list. Just start folding laundry. You don’t have to finish right now. Just get it started. Or open that book you need to read for class. Or start shoveling. Once we begin, our minds generally switch settings from ‘oh man, I will never be able to get all this done’ to ‘ok, here we go. I’m doing this.’ This is kind of a leap of faith, because before we actually start a task, we can feel deeply overwhelmed, uncomfortable with the idea of doing anything, and want to hide under our covers. But this is one of those brain hacks. If we start something, our brains often shift perspective and quickly feel less overwhelmed.
3. Take breaks
One of the most important aspects of completing tasks with ADHD is taking breaks. Expecting yourself to study for a test for three hours straight or do yard work for an entire afternoon is setting yourself up for problems. American mainstream, middle-class culture, especially in the Midwest, values a Protestant work ethic, equating the ability to work hard and long with good character and willpower. But being able to work non-stop is not a function of willpower any more than being able to eat birthday cake and ice cream for someone who has diabetes or being able tell the differences between blue and green for someone who is color blind. People with ADHD run out of energy faster. That’s just the biological, neurological reality. So they will need to recharge more often.
This means taking breaks. Maybe someone works for 20-30 minutes, and then does something to relax and recover for 10-20 minutes. And then back to work for 20-30 minutes, break for another 10-20 minutes, and so on. If our car were out of gas, stomping hard on the accelerator isn’t going to make the car move. Our minds, just like our muscles, can get tired and need a break after we have been using them long enough.
It's important to make sure that breaks actually help us recharge. Depending on the person, using screens may or may not actually help us recharge. People can numb out when on screens, and when that happens, we are not actually recharging. If that happens to you or a child, try using a different activity to relax. Some activities that tend to be helpful are things that can help take care of other needs. People with ADHD, even those who do not have full hyperactivity, often build up tension when they are working on complex tasks, and moving around helps relieve that tension. Taking a break and moving around, such as taking a walk, doing jumping jacks, pushups, stretches, etc., can be very helpful. Maybe we are hungry. Then get a snack. Get a drink of water. Use the restroom. Text or talk to a friend. Do a brief task like straightening up a workspace that gives your mind and body a different task to do and gives you some accomplishment points in the process—splashing water on your face. Or do anything else that helps you feel a little more restored.
4. Start with a big, non-preferred task when you have several things to do
When we have a decently long to-do list, think about the jobs you have that you don’t want to do and the ones that aren’t a big deal. Try to get a bigger task at least started right away. Having big tasks we do not want to do go undone is, in itself, draining. Having those tasks started or completed takes away that energy suck.
5. Engage in positive self-talk
It is very easy for people with ADHD to be very hard on themselves. It seems like most other people are able to get more done faster than we can. This is frustrating. Life is not a race. You don’t need to be the best or fastest to deserve giving yourself lots of credit. When you start a task you do not like doing, give yourself credit. Tell yourself ‘good job!/This is hard and I are doing it anyway!/I are tough!/I am doing something hard!/I do hard things!/etc.’ Giving yourself positive attention and praise for doing those difficult tasks is important and well-deserved. It is hard to do hard things. Just because something is easy for someone else does not mean it is easy for us. Everyone has things that are easy, medium, and hard for them. It is ok to have things that are hard for you that other people do not find difficult. I am confident there are things you are good at that other people find difficult. Give yourself credit when you do hard things. Giving yourself praise can give you a small energy boost and is also good for your self-esteem, and a good sense of self-esteem is important for having an enjoyable life.
6. Seek social support
In a similar vein, check in with friends and family about difficult tasks. Getting support from other people can help keep is motivated in that if we know someone else is expecting us to do something, we will feel more urgency to get the task done. Urgency is something that a mind with ADHD can have difficulty experiencing when it comes to task completion. It can also help to have someone else give you recognition and praise when you make progress on your tasks.
Conclusion
In conclusion, navigating the challenges of demanding tasks, especially for individuals with ADHD, requires a thoughtful approach that acknowledges both the unique struggles and the strengths associated with this condition. By understanding and managing energy levels, incorporating regular breaks, and practicing positive self-talk, etc., individuals can create a more supportive environment for themselves. Engaging social support further enhances motivation and accountability. Ultimately, it is crucial to remember that completing challenging tasks is not merely about willpower or character; it's about building a skillset that also fosters resilience, builds self-esteem, and helps us grow as people. With the right strategies and mindset, it's possible to transform daunting tasks into opportunities for growth and achievement, allowing individuals with ADHD to thrive in their personal and professional lives.
David Nathan, MBA, PsyD, LP
I offer ADHD and ASD testing in St. Paul, MN. I would love to help you or a loved one if you are seeking an ADHD or ASD evaluation. For more information, please call me at (651) 337-3944 or fill out my contact form.
Disclaimer:
This site is for information only. It is not therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local emergency number or the mental health crisis hotline listed in your local phone book. Use of this blog establishes your consent to the provisions of this disclaimer.
