As someone with ADHD, I wanted to talk a bit about how hard it is to navigate ADHD during this pandemic. I thrive on routine, and everything about my daily routines is different now.
I’m not sure about my other ADHD folks, or parents who might notice this in their youth with ADHD, but when I am missing structure, I almost immediately notice my mood drop. This makes it harder to complete the things I need to do, and makes me question my drive to do anything at all.
I wanted to share some tips that have helped me make my days easier, I hope they help you too!
- Write down (on paper) the tasks that you/your youth need to do, breaking down into small detail. Put that list somewhere highly visible and physically check off tasks as they are completed.
- Set a timer for yourself (even if it’s 5 or 10 minutes) and do as much as you can in that time. When the timer goes off, you can stop working. However much you (or your youth) get done during that time is perfect, it is a great step towards completing the tasks! No judgement needed 😊. I set timers all day long when doing tasks that I don’t find stimulating.
- For me, getting started is the most overwhelming part. I repeat a mantra in my head (e.g. “This is the hardest part, this is the hardest part”) and go from there.
- Enlist a buddy and gently set deadlines. I might get my partner to give me gentle reminders about tasks if it’s been a few days without me moving on them (for example, it took me two weeks of daily reminders to send him my tax documents). I also find deadlines are helpful to make tasks feel tangible (e.g. “I’m doing the laundry at 7pm tonight so I need your clothes by then”)
- Treat yourself/your youth gently! There are some things that won’t get done… that’s ok! There will be other things that get done at the last minute, and that’s ok too! You are not wrong, broken, lazy, or inadequate for struggling. Our brains are so fabulous, and they work so well in so many different areas. This area is simply one that is really, really hard.
Main takeaway: if you’re struggling with ADHD right now, you’re not alone… I am too! Feel free to add other tips, or email me at ciara@vicyfcs.com with specific questions.