Let’s talk about Attention Deficit Hyperactivity Disorder.
Living with undiagnosed Attention Deficit Hyperactivity Disorder (ADHD) has been a journey filled with challenges, triumphs, and countless lessons. I often wrestled with procrastination and a lack of focus, but I didn’t know why. By sharing my story, I hope to shed light on these struggles and offer practical strategies that have made a real difference in my life.
Understanding Attention Deficit Hyperactivity Disorder
ADHD is often characterised by difficulties in maintaining attention and organising tasks. It can feel like my thoughts are constantly bouncing around, making prioritising tasks daunting. This not only disrupts daily life but can also lead to procrastination—a behaviour particularly common among women experiencing ADHD.
Research suggests that women are frequently underdiagnosed and face unique challenges. Studies indicate that men are diagnosed with ADHD three to four times more often than women. Many women go unnoticed due to their ability to mask symptoms and the absence of the hyperactivity element. I certainly didn’t realise ADHD could exist without visible hyperactivity. Social expectations to appear organised and focused only amplify feelings of self-doubt and procrastination.
Procrastination and ADHD
For years, procrastination shadowed me like a constant companion. My to-do list grew longer while I got distracted by endless scrolling on social media. Actually, who am I kidding? I didn’t even manage to write to-do lists!
It’s often not until later in life that people begin to question whether they might be living with ADHD. Perhaps a child’s diagnosis prompts parents to notice patterns in themselves. In my case, I started researching ADHD to better support people in my work and private practice.
When I discovered Sari Solden’s books, I was dumbfounded. Although I haven’t received a formal diagnosis, it felt like she was talking about me!
I get so frustrated with my tendency to procrastinate. Even when I know that starting tasks would make them easier, I still put them off until the last minute. I even procrastinate about going to bed—determined to have an early night, yet somehow still delaying it. It’s ridiculous!
Identifying Triggers
The first step in overcoming procrastination was pinpointing my triggers. I learnt that certain tasks or environments left me feeling particularly overwhelmed. Large projects often seemed insurmountable, prompting me to avoid them altogether.
Through self-reflection, I discovered that breaking tasks into smaller, manageable parts helped significantly. For example, rather than attempting to clear an entire room, I now focus on just one drawer or corner. This small change created a sense of accomplishment and gradually diminished my tendency to procrastinate.
There are many other symptoms people with ADHD experience, and many resonate with me. Forgetting to eat or drink is a common one—I’ve just realised my tea has gone cold!
I call this my “object permanence issue.” Anything or anyone not front and centre of my focus tends to get overlooked. For example, if I put something away in a “safe place,” I’ll struggle to find it again—or even forget I have it.
Creating a Supportive Environment
I soon realised that my environment played a crucial role in my focus. Initially, I dismissed the idea that surroundings could impact productivity, but my experience proved otherwise.
My part-time job has taught me to be more organised, although my home life is still a work in progress. Decluttering my workspace and removing unnecessary distractions helped me feel more centred. I’ve also added bright lighting and calming colours to create a tranquil atmosphere. A tidy, inviting space makes it easier to tackle tasks head-on
Implementing Practical Strategies
Practical strategies have been essential in managing my ADHD and overcoming procrastination. Here are two approaches that have worked wonders for me:
Time Blocking: Allocating specific time blocks for focused work has been a game changer. Using reminder apps helps me stay on track, and dedicating defined timeframes to tasks minimises distractions while boosting my concentration.
Pomodoro Technique: Working in short bursts of around 25 minutes, followed by five-minute breaks, prevents burnout and keeps my mind refreshed.
These techniques have empowered me to regain control and tackle tasks that once felt impossible. While I’ve mastered this approach at work, I’m still learning how to implement it more consistently at home.
The Role of Self-Compassion
Throughout this journey, I’ve learned the importance of self-compassion. It’s okay to have off days. Adopting a gentler mindset has eased the harsh self-critique that used to plague me and helped me appreciate even small progress.
When I feel overwhelmed or procrastinate, I pause, breathe, and remind myself that setbacks are part of the process. Embracing ADHD is not a weakness; it’s simply a part of my life that requires patience and understanding.
Reaching Out for Help
There were times when the weight of ADHD felt overwhelming, but getting support from my team leader and colleagues has been transformative. Opening up about my experiences helped me feel less alone, and their understanding and encouragement have been invaluable.
In addition, connecting with support groups and online communities has provided comfort and practical advice. Hearing others share similar struggles reminded me that I am not alone in this journey. Together, we can learn, grow, and support each other in finding strategies that work for our unique experiences.
Moving Forward with Purpose
Overcoming procrastination with Attention Deficit Hyperactivity Disorder has been a continuous journey of understanding, strategy, and self-acceptance. By identifying my triggers, creating supportive surroundings, and implementing practical strategies, I am finding my focus.
It’s crucial for women with ADHD to recognise that their journey is unique and to approach it with kindness. By challenging societal expectations, we can build lives filled with purpose and fulfilment, one step at a time. I hope that by sharing my story, I can inspire others facing similar challenges to take charge and find their own paths to success.
With dedication, perseverance, and self-compassion, it is entirely possible to overcome procrastination and nurture the focus we all desire.
Share your thoughts: How do you manage procrastination with ADHD? Let’s discuss in the comments
#AttentionDeficitDisorder #ADHD #women #procrastination #inattention #disorganised #clumsy #forgetful #LosingThings
Comentarios