Top 10 Try and Why’s for Overcoming ADHD Challenges

What’s missing in many recommendations for ADHD is the Why? Knowing “the why” can help motivate you to actually do it!

1. Try This: Writing Out Two-Minute Actions

• Why? Disorganization can lead to frustration and hinder productivity. Breaking tasks into manageable two-minute actions can help you stay organized and focused. 

2. Try This: Seeking Help from Others

• Why? Seeking help from others can provide fresh perspectives and practical solutions, empowering you to overcome obstacles and move forward with confidence.

3. Try This: Exposure Therapy to Technology

• Why? Technology can be a powerful tool for productivity, but if not used effectively, it can become a source of frustration and distraction. By gradually familiarizing yourself with technology resources, you can harness its potential to enhance your productivity and efficiency. 

4. Try This: Listing Necessary Materials

• Why? Delaying tasks because you lack necessary materials can hinder progress and perpetuate procrastination. By identifying and listing the materials you need upfront, you remove barriers to getting started and create a clear path towards completing the task.

5. Try This: Creating a First Step

• Why? Procrastination often stems from uncertainty about deadlines, time estimates, and project outcomes. By clarifying these aspects and creating a first step to review the project, you can overcome procrastination and approach tasks with confidence and purpose.

6. Try This: Setting Specific Goals

• Why? Clear and specific goals provide direction and motivation, making it easier to focus and track progress. Setting goals can be a powerful way to regulate your emotions. Imagine this scenario, you have a difficult time socializing because just getting your work and daily household chores done is a full time job that you let your friendships fall to the wayside. You feel guilty for not reaching out to others or not accepting invitations. You realize that you can’t turn this around overnight and you set a goal to text two friends each week. You start to feel more hopeful that you can attain more balance and that socializing will also boost your mood. 

7. Try This: Using Timers and Alarms

• Why? Timers and alarms can help you stay on track by providing regular reminders and breaking work into manageable intervals.

8. Try This: Use Time Blocking

• Why? Time blocking means using your calendar to schedule a specific time for a specific task. Instead of a “to do” list you put an item in as an appointment on your calendar and can receive a reminder. It can also be helpful to have specific colors for time blocks that are not appointments. For example, if you need to return a call that you know will not be short, you can set a time block with the person’s name and phone number. You can also use this to increase likelihood of meeting your goals. You can create a short “bite” or a 15 minute block to organize your desk or other daily maintenance activities. 

9. Try This: Practicing Mindfulness and Relaxation Techniques

• Why? Mindfulness and relaxation techniques can help you manage stress and improve focus, making it easier to stay calm and centered.

10. Try This: Keeping a Journal or Planner

• Why? A journal or planner can help you keep track of tasks, appointments, and goals, providing a visual aid to stay organized and on top of responsibilities.