• Time management: some people with AuDHD struggle with time perception. This can make it tricky to estimate how long something will take or how much time is passing. This can make it more difficult to plan the day. Timing yourself to get a rough idea of how long a task takes you can help provide enough space in the day for each activity, making daily planning a lot easier.
• Planning tasks: planning can sometimes feel difficult for AuDHDers, jumping between ideas and struggling to know where to start. The following strategies can help planning feel more do-able and less pressured: o Set aside time to plan in a way that suits you – whether it’s a visual schedule, a voice note, or a quick list on a sticky note o Prioritise tasks – decide what’s most important or time-sensitive and start there o Focus on one task at a time – multi-tasking can feel scattered. Doing one task at a time can help reduce overwhelm, build momentum and aid in finishing tasks
5) Technology/ Apps
• Listonic and Remember the Milk – multiple to-do / shopping lists, can share with others • Brain Focus Productivity Timer – set up task time, silences mobile notifications when you’re working • Asana – project management tool, break tasks down into manageable chunks • Canva, and Mind node – mind mapping • Focus Dog and Forest – managing distractions • Smart speakers – helpful for to-do lists, task management and reminders for example
DEVON ADULT AUTISM AND ADHD SERVICE 26
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