Coping at work
We have a booklet that outlines strategies that may help you with your ADHD. You can find this on our website or contact us to request this. We will not go into strategies in detail here, just give you an overview of those which may be particularly helpful at work.
Tips to prevent boredom:
- Set a timer to stay on task, use the Pomodoro technique. There is a lot of information out there about the Pomodoro technique so search this, or see our strategies book. The Pomodoro technique can be really useful when you have large pieces of work to do that are difficult to focus on, or that you find yourself putting off. It introduces small breaks to increase your motivation to do a task. - Think about ‘chunking’; can you break down tasks into smaller chunks? If you manage to do this then you will find that your motivation to do these tasks will increase, because they will feel more manageable. Can you break your day down into chunks of time where you complete certain activities? - Give yourself rewards and breaks; this is important. Many people with ADHD struggle with feeling a sense of achievement when they finish a task so rewards can be a way to make it more likely that they will do the task, and do more tasks in the future. It can be hard to reward yourself, but it is really important.
- Use momentum by using interesting tasks to spur you to complete tasks you are less interested in
Tips to manage distraction
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Choose where you sit carefully to reduce distractions
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Use noise-cancelling headphones
- Try white (brown, pink… etc.) noise apps- whatever works for you!
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Put your mobile phone out of reach
- Keep a list of ideas that come to your head so that you can write things down and continue with the task you are doing
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Limit notification messages on your screen
DEVON ADULT AUTISM AND ADHD SERVICE 17
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