Latest News

Time management tips for adults with ADHD

Time management tips for adults with ADHD

If you’re an adult with ADHD, one of your biggest challenges might be feeling restless, impulsive and struggling to pay attention – which makes time management seemingly impossible. Time passes quickly, tasks take longer than expected and you’re constantly rushing from one task to the next.

Remember, life doesn’t have to be a chaotic rush. The right treatment plan, together with small changes can mean a more balanced, productive day. Use these strategies to better manage your time and get more done.

Create a daily do-to-list
A list of daily tasks sets achievable goals for the day. Keep it small and break down tasks into manageable chunks. Don’t overwhelm and demotivate yourself with an endless list. Itemise what needs to be done in order of importance or urgency. Colour-code and cross tasks off as you complete them – you’ll soon appreciate the satisfaction of this simple action.

Eliminate distractions
Your colleague calling for attention, traffic outside the window and your phone beeping non-stop – it’s easy to become surrounded with endless distractions (which sound far more interesting than what you’re doing).

Establish a working environment that supports productivity. Step into a break-away room or wear headphones to eliminate noise when you’re working to a deadline. Clutter can hinder concentration and lead to frustration and tension. Before you start the task at hand, organise your desk and keep it tidy. Just make sure you don’t become so engrossed in cleaning that the task itself becomes secondary – limit yourself to a five-minute tidy-up and stick to it.

Purge procrastination
Procrastination is not a simple thing to overcome. It’s an immensely complicated habit and one that is common in individuals with ADHD. A good place to start? Just start. If you have to type a document, open the document, create a folder, save the file, and at least type the title.

Bullet point what you know. Bullet what you don’t. Even if you start small, it’s the hardest part done. You’ll find once you start at all, it doesn’t seem so insurmountable. The key to tackling procrastination is to recognise when you’re procrastinating, acknowledge it and then find a routine to combat it. A common coping mechanism is to isolate – move away from colleagues, friends and other distractions. Put your phone on aeroplane mode or turn it off completely. Set your mails to ‘offline’. Then start with what you can.

Leverage tech
Rely on external markers of time – not your own clock. Set alarms and timers as reminders. Use calendars offline and online – as many as you need – to keep track of approaching deadlines.

Time out to recharge
Switch from mental to physical tasks for a break, increase efficiency and reduce tension. Whether it’s a short walk or using your lunchbreak to hit the gym, keep it to a regulated amount of time – this is just as important as the exercise itself. When you approach the task at hand afterwards, you’ll find more focus.

Managed medications
Without a comprehensive treatment plan for ADHD, even attempting to manage time will be immensely difficult. Work with your healthcare professional to come up with a treatment plan that works for you, with medication that controls the symptoms of ADHD throughout the day.

Then look forward to showing up on time and feeling more peaceful and productive as you tick important tasks off your list.

For more information around the symptoms, impact and treatment of ADHD, visit or My ADHD on Facebook.


Get It Magazine (Ballito/Umhlanga) October 2017

View magazine

WIN tickets to Nitro Circus Live

We have four tickets to Nitro Circus Live in Durban on 25 October to giveaway to one lucky reader…


WIN an Escape Hunt game for two

We have a game for two people valued at R440 to giveaway to one lucky Get It Magazine (Ballito/Umhlanga) reader.


WIN a Consol glass hamper

A first for KZN, Consol glass are opening a boutique store at the new Cornubia Mall and to celebrate, Consol are offering five readers the chance to win a hamper valued at R200 each.


October Spoil

This month we’re getting our smoothie on!


WIN a voucher for a battery at your nearest Battery Centre

We’re giving one lucky reader a voucher for a battery up to the value of R2 500, with free installation at your nearest Battery Centre…


Win dinner for two people at The Beverly Hills Hotel

To celebrate the Tsogo Sun Amashova Durban Classic cycle race, taking place on 22 October, Tsogo Sun are offering a lucky Get It reader the chance to win dinner for two people at The Beverly Hills Hotel Sugar Club restaurant, valued at R600.


WIN a one-hour Colour & Style Consultation with Wendy Hind

One lucky reader will win a one-hour Colour & Style Consultation with Ballito-based Chata Romano senior image consultant Wendy Hind valued at R1,350…


WIN an Alive Again date bar hamper

We have 20 50g date bars & 20 25g Mr.O’s date bars valued at R500 to giveaway to one lucky Get It Magazine (Ballito/Umhlanga) reader…


September Spoil

Beauty dreams come true

is a national brand of premium free magazines available in centres across the country.

Click here

to see other Get It magazines in the network.