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29 Ways To Manage Your ADHD At Work

11. Make yourself mini-deadlines for a project that isn’t due for a long time.

Make yourself mini-deadlines for a project that isn't due for a long time.

Deadlines are difficult for people with ADHD, especially since their ability to plan ahead effectively can be impaired. Start by estimating how long each part of the project will take, and blocking out time throughout the weeks and weekends up until it’s due. “It’s not reminding you that the whole project is due, it’s reminding you what you need to work on at that moment,” says Goodman.

12. Maybe even create arbitrary deadlines, like finishing one task by the end of a playlist or album.

“I create arbitrary deadlines for myself (like: “I’m gonna finish this by the time Song XY comes up on my playlist” or “I’m gonna write X amount of words by…”) and try to stick to them.”

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13. Set a timer for when you need to finish a task and move on.

Task-shifting can be very difficult for people with ADHD, says Goodman, especially because they can get hyper-focused on finishing something and it swallows the whole day. One option is to set a timer for when you should be halfway done and finished with a task, and force yourself to move on regardless of where you are in your work.

“When I start working on a task, I set an interval timer on my phone usually every 30 – 45 minutes. When the timer goes off, I self-evaluate how much progress I’ve made and ask myself if I still think I can make the deadline I made.”

 

14. Set calendar alerts for EVERYTHING. Make them aggressive if necessary.

Set calendar alerts for EVERYTHING. Make them aggressive if necessary.

You also need the discipline of trusting your plan and actually devoting the time to a task when it rolls around. This is where aggressive calendar alerts come in handy.

“Set calendar alerts on your phone (I have to do that for EVERYTHING, but it’s a huge relief not having to worry about forgetting something).”

 

15. Use a stress ball or grip-strengthener when you feel fidgety.

“People often have trouble sitting still during long meetings and become so fidgety, it distracts other people,” says Ramsay. Try something like this so you can move around without disrupting the meeting.

16. And if you sit at a desk all day, get a chair that allows you to move around.

And if you sit at a desk all day, get a chair that allows you to move around.

If you have a desk job with ADHD, restlessness can become a huge issue. “Balance ball and other modified chairs allow you to bounce and fidget but it’s absorbed into the chair so you aren’t physically moving around as much and distracting desk neighbors,” says Goodman.

17. Block any non-work related websites.

Block any non-work related websites.

“Blocking certain websites (i.e. Instagram, Twitter, online shopping etc.) off my computer for a stretch of time helps me to stay off of sites that tend to take my attention away.”

 

18. Take frequent stretch breaks or light exercise breaks.

Take frequent stretch breaks or light exercise breaks.

“I take a break on the hour every hour for water/restroom/walk around building.”

 

19. Keep something to chew on.

Keep something to chew on.

“Gum. Chewing gum has helped me a lot.”

 

20. If you can, turn your phone on silent and keep it out of sight from your workspace.

If you can, turn your phone on silent and keep it out of sight from your workspace.

Enough said.

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