Tips For Dealing With Your ADHD While Tackling A Large Project At Work

Posted on: 25 April 2016

If you have ADHD and are faced with a large project at work, you may wonder if there is anything you can do to help you deal with your illness while successfully completing your work. If so, use the tips below to help you tackle your work project without letting your disorder overwhelm you.

Break The Project Down Into A Prioritized List

Once you know the details of your large project, you may feel overwhelmed at the amount of work involved. You may also worry that you may not be able to concentrate long enough to complete it. Instead of looking at the project as a whole, break it down into smaller steps, then prioritize the steps into a numbered list.

For example, if your project involves several phases, such as research, writing an article, drawing graphs and making a PowerPoint presentation, take each phase and write them on the top of a piece of paper. This act already breaks the project down into four steps, each step needing the previous one to proceed.

Then, for each step, break it down further into what you need to do in order for each one. For example, for the power point presentation, you will probably need to complete the first three steps. Then, you can use the research to fill out the presentation, the article to make an outline, and the graphs to provide visuals. 

Anticipate Distractions And Formulate A Plan To Deal With Them

As part of your disorder, you may find yourself easily distracted, either by tangible things like the internet or intangible ones like your thoughts and fears. When you give in to these distractions, you may find yourself taking longer to complete your work, or you may procrastinate until you have exceeded your deadline.

Before you begin your project, think about everything that could possibly distract you, as well as ways you can deal with every distraction. Make a list so you have a concrete record of the situations and your plans of action.

For example, if your project involves researching information on the internet, you may become distracted by checking your emails or getting lost while looking at cat videos. If you know you are prone to do this, set up a plan where you only check your email or entertain yourself at set times, such as twice a day. When you do, set a timer for five to 10 minutes to remind yourself to go back to researching.

Using the tips above can help you deal with a large project at work while overcoming your ADHD. However, if you find your illness severely interferes with your ability to do your job, you may want to speak with your doctor about your options for changing your ADHD management through both coping skills and medication. Contact a company like Carolina Attention Specialists for more info.