1. Establish routines. Routines help you learn to be proactive instead of reactive which is difficult for most people who have ADD/ADHD.
2. Schedule down time for yourself but use a timer as a reminder to get back to work.
3. Schedule plenty of transition time between appointments, tasks, etc.
4. Set goals by time spent instead of by tasks completed.
5. When scheduling tasks, give yourself twice as much time as you think you’ll need to account for distractions and the unexpected.
6. Break tasks into small 15-30 minute steps and use a timer. Make sure the time is short enough that you don’t get frustrated or overwhelmed. If you feel able to continue, set the timer again and continue. If you can’t, stop and continue at a later time.
7. Try talking out loud to yourself to keep on task. For example, chant “I’m looking for my keys” softly to yourself as you search for your keys to keep yourself focused.
8. Remember that a task is not complete until it has been cleaned up and put away.
9. Reward yourself for each completed task.
10. Make sure each item in your house and office has a “home”. Use labels whenever/wherever you can.
11. Try to clean as you go through the day. If you are finished with a piece of paper, file it. If you open a drawer, shut it. If you fill a trash can, empty it. Etc, etc, etc….
12. Spend 10 minutes at the end of each day doing a quick pick up.
13. Keep a list of things to-do so that you don’t have to worry about forgetting something and to prevent yourself from jumping from task to task throughout the day.
14. Keep a success journal. Every day, write down what went right with your day to switch the focus from what you’re doing wrong to what you’re doing right.
 

ADD/ADHD Coaching is an effective way to make sustainable changes in your life. The coach provides the accountability and support necessary to establish and achieve your goals at home and in business.

Anne Busse is an ADHD coach who works with adults and college students to challenge them and provide support as they reach their goals. She is also associated with the Chesapeake ADHD Center in Silver Spring, MD. We work on time management issues, self-care, communication skills, and any other areas that area challenging you.

While Anne is located in the Washington, DC Metro area, her clients are located around the U.S. Most ADHD coaching occurs over the phone for one hour a week. If you are in the DC area and prefer to meet with a coach in person, that is easily arranged either at our offices or in your home or office.