So, I decided to go back to college. I already have a BS in Global Business and an MBA, both from Arizona State University. This time, I’m trying to get a Master’s in Accounting and Data Analytics. I’m still working full-time as a CFO for a medical device manufacturer. This additional Master’s degree would allow me to sit for the CPA exam in Arizona.
I worked full-time while earning my first two degrees back in the early 2000s. So, working a day job while I return to school is not a new experience for me. However, what is new, or rather old, is my age. I can’t pull all-nighters studying for exams like I could when I was younger.
My day job is also significantly more complex than delivering pizzas, which was my day job back then. That said, delivering pizzas back in the 1990s was challenging without GPS-enabled phones. We had to look at the map on the wall and memorize how to get to the customer’s house. However, to our advantage, the 1990s had better music to listen to while working. Grunge and Ska, what could be better?
So, my day job is mentally exhausting, and now I’m stacking up more responsibilities. This is all on top of my ADHD and OCD. However, in the last 20 years, I have found several productivity hacks that work well with ADHD.
I wish I had many of these productivity hacks back when I was working on my first two degrees. If I did, then I would have probably spent the additional time partying. It is college, and partying is a fundamental aspect of higher education…right?
That was my attitude 20 years ago, when I first went to college. Now, my idea of fun is writing about ADHD while reconciling spreadsheets.
Anyways, the first ADHD productivity hack that I’ll mention relates to time management. This type of time management doesn’t involve scheduling or planning. It involves limiting my study time to 20 – 25 minute sessions, followed by a 20-minute break. This concept relates to ADHD and its effect on short-term memory. If I attempted to study for any amount of time past 20 – 25 minutes, I would begin to forget what I was reading and lose track of my studies.
Re-reading pages because of distraction is something that I imagine many with ADHD can relate to. To avoid this scenario, I limit my study sessions, and I make sure to take breaks.
The break is necessary because it allows your brain to process information without being overloaded. Once refreshed, I can go back and study for another 20 – 25 minutes. The key here is that I can repeat this process several times. This means I can study for hours, as long as I break up the study time into 20 – 25 minute chunks followed by 20-minute breaks.
Another productivity hack for ADHD is taking a lot of notes. The notes effectively augment my short-term memory and executive functions. As long as I have updated and accurate notes, I can pick up my studies exactly where I left off.
Of course, an obvious advantage that I have is my twenty-year career in finance and systems development. It always helps to have prior experience in your area of study.
I have already found that taking exams with time limits is challenging. I had forgotten how hard it was to maintain focus long enough to complete an exam. For many people with ADHD, including myself, the exam time limit itself becomes a distraction. Exam time limits also create anxiety.
To combat the exam time limits, I am trying to complete the exam faster. The faster I complete the exam, the more I can maximize my limited focus. Of course, to complete an exam faster, I need to be more prepared. To be more prepared, I need to study harder and smarter. Of course, to study smarter with ADHD, I need to study in time blocks with breaks to really get the most out of my limited study time.
Another ADHD skill that is very beneficial for studying is the concept of hyperfocus. Many people with ADHD think of hyperfocus as a super skill. The ability to focus for extended periods of time without distraction can be powerful. However, hyperfocus also has a component of time-blindness.
Time blindness can cause disastrous results. If I get stuck on a single task or exam question, I may not notice the passing of time. This time-blindness is a characteristic of ADHD that relates to our sense of time, and the passing of time.
This is where my Apple Watch comes in to assist. I can set custom timers for several ADHD traits, such as study sessions, hyperfocus sessions, and exam time limits. These timers can be set for audible alarms as well as quiet haptic alarms. There are also dedicated focus-timer apps such as Focus Keeper.
The next hack is not really a hack, but rather a habit. Meditation. The calmer you become, the better you will perform. Meditation can be very effective in reducing anxiety.
Really, these ADHD productivity tips can work for anyone, but they are especially useful for those with ADHD.
Work journals can be highly beneficial for individuals with ADHD. They offer a way to keep track of progress, increase motivation, and manage and control symptoms. Work journals may also help determine the most effective strategies for managing challenges in the workplace. Individuals with ADHD may find it difficult to stay focused or free from distractions, but writing down tasks and goals can provide structure and prevent them from feeling overwhelmed.
The latest research recommends that work journals be used regularly, not just when there is a problem to solve. It’s worth taking the time to start and maintain a journal because they allow you to look back and see how far you’ve come, which can be an excellent source of motivation. In addition, experts recommend covering accomplishments as well as areas where improvement may be needed. This prevents cheating yourself out of recognizing all the hard work you have done.
Along with the general benefits of work journals, they provide unique utility for those of us with ADHD. The key is how they help our short-term memory and our organization. When our short-term ADHD memory is momentarily exhausted, we can take a break knowing that we have the necessary notes to re-engage in the task after a short break.
The work journals help our organization and executive functions by providing a readily available list of all tasks. With this list of tasks, we can add structure and timelines for completing the tasks. In addition, this assists our executive functions by providing a visual aid for task prioritization.
A work journal doesn’t have to be complicated or fancy – it can be as simple as jotting down notes on a piece of paper or using a bullet planner to keep track of tasks. The important thing is that you start somewhere and make it a habit. Then, by logging your progress and accomplishments each day, you’ll begin to see patterns emerge and be able to determine what works best for you.
Though the work journals don’t need to be fancy, they should be centralized. This means keeping our notes in the same place, whether digital or paper. The key to remember is that the notes can be taken on any media, such as paper or iPad. However, the notes should always be transferred to the same location.
Using the same storage location can mean taking notes on your iPad and paper but later consolidating the notes into a single mobile notetaking app.
I use this technique frequently. First, I take notes on whatever is near me. Then, later in the day, I transfer my notes to my paper planner. The inverse is also just as valid. You can take notes on whatever paper is near you, then scan the document into your phone and add the notes to a central note app.
An excellent app for this technique is Notability. This fantastic app can be highly beneficial, especially for those with ADHD who struggle to manage their work journals. It provides the ability to draw and take notes on whatever paper or surface is near you, which can then be scanned into your phone and added to a central note app.
For those ADHD’ers who love paper, I recommend Discbound notebooks such as TUL Notebook from Office Depot. The paper is designed to be easily removed and re-inserted into the notebook via special hole punches. This makes the TUL notebook incredibly customizable.
In addition, the TUL Notebook system includes a special hole puncher that can produce the same unique holes as regular TUL pages. This means that any random paper or printed page can be inserted easily into the TUL Discbound Notebook system.
Some other features of the TUL Discbound notebook system include a wide range of cover options, from leather to plastic, and even customizable covers. This allows people with ADHD to pick a notebook that suits their personal style and motivates them to use it regularly.
Bullet journaling is another notetaking method that has become very trendy in journaling. It may be particularly helpful for those with ADHD who crave creativity and flexibility in organizing their thoughts and projects.
A bullet journal combines elements of a planner, calendar, to-do list, diary, and more into one customizable system. The idea is to create a simple yet effective way to keep track of daily, weekly, and monthly tasks as well as progress toward bigger goals or projects. People with ADHD benefit from the system’s simplicity while still having the freedom to make it their own.
No matter which format works best for you, make sure to follow some bullet journaling techniques, such as outlining your priorities at the beginning of each week and scheduling time blocks for certain tasks to increase productivity. Sharing your progress with someone else also benefits you because sharing holds you accountable for accomplishing tasks and meeting goals.
Beyond ADHD productivity, another benefit of using a work journal is that it can increase motivation. When you’re feeling overwhelmed or stuck, looking back at how far you’ve come can boost your confidence and remind you of all the things you’ve accomplished. Additionally, by covering areas where improvement may be needed, you can set goals for yourself and track your progress over time.
Finally, work journals are a great way to increase communication with others. If you need help with communication or need to remember important details, having a written record of your thoughts and plans can be invaluable when working with colleagues.
In conclusion, a work journal is an easy way to manage one’s progress, challenges, and achievements throughout the day, week, month, or year. Tracking all this information in one place allows individuals with ADHD to determine areas where they need improvement and set goals for themselves. Work journals can provide an excellent motivation boost as well since you can see how far you have come by recording both successes and challenges.
Whether using digital tools like Notability or traditional paper notebooks like TUL Discbound, finding a system that works for individual needs and preferences is key. Incorporating bullet journaling techniques, including recording both successes and challenges and sharing progress with others, can increase motivation and hold oneself accountable for accomplishing tasks and meeting goals. With dedication and persistence, work journaling can be an effective tool in the lives of people with ADHD.
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Neurodiversity is a good thing for many reasons. For one, an increase in neurodiversity correlates with an increase in mental health awareness. As mental health awareness increases, more people will seek mental health diagnoses. Consequently, as more people seek mental health diagnoses, more people will be diagnosed. This is an especially positive trend for ADHD because getting an ADHD diagnosis is the first step in properly managing the condition.
Furthermore, neurodiversity can promote creativity and innovation. People with mental health conditions often have unique perspectives that they can contribute to creative endeavors such as art, writing, or problem-solving.
Another benefit of neurodiversity and mental health awareness relates to how we interact with each other. As more people become aware of different mental health conditions, they can better understand each other’s differences and provide the necessary support. This improved understanding will lead to more meaningful relationships and a greater sense of acceptance in the community.
In contrast, neurotypical individuals tend to be viewed as “normal” or “average.” However, can anyone truly be considered a “neurotypical”? What if two people were taking a timed written test, one person has ADHD, while the other is neurotypical. It might seem like a person with ADHD is at a natural disadvantage. However, what if the person with ADHD had a higher IQ than the neurotypical? Then, the outcome might be comparable between the two test takers.
This comparison highlights the importance of recognizing individuality. Everyone has strengths and weaknesses, and it’s essential to take into consideration different individual abilities rather than just the labels given by society. For example, it is possible for two people who are labeled “neurodivergent” or “neurotypical” to have strikingly similar abilities and achievements.
I believe that we must recognize and embrace each individual’s uniqueness rather than viewing everyone as either “neurotypical” or “neurodivergent.” Furthermore, I don’t believe that anyone is genuinely “neurotypical.” Instead, as doctors learn and refine our mental health knowledge, we can all be increasingly classified as neurodiverse.
While I recognize the medically diagnostic rationale for using these labels, I believe that society is increasingly using the term “neurotypical” as a negative description of people. I don’t think pitting neurodiversity and neurotypicality against each other is a good practice. Instead, I think that pitting us against each other is destructive.
Instead, we should focus on celebrating our differences and promoting understanding through mental health awareness. Only then can we fully realize the potential of neurodiversity. In doing so, we can move closer to a society where everyone is accepted for who they are and not judged by labels.
We need to champion neurodiversity as a goal for everyone, non-exclusively. But, at the same time, we need to recognize that “normal” and “neurotypical” are unrealistic labels for anyone. No one is truly “normal.” Instead, we all fall somewhere in between.
Ultimately, embracing neurodiversity will lead to greater acceptance of mental health conditions in our society and potentially more creative solutions that come through recognizing different perspectives.
Neurodiversity vs. Neurotypical
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Focus Timer apps are incredibly useful for ADHD. These apps provide a convenient method for monitoring the time spent focusing, as well as taking breaks. Without breaks, our ADHD brains will increasingly become less productive. It is essential to give our minds and short-term memory a chance to refresh.
Taking appropriately timed breaks between focus sessions is critical. Without breaks, we will inevitably exhaust our short-term memory. If we take short breaks of 5 – 10 minutes in between 25 – 30 minute focus sessions, we can remain productive and avoid losing track of our work for longer stretches.
One of the core criteria for an ADHD Focus Timer App is whether they offer an accompanying Apple Watch app. My full post on why the Apple Watch is a golden tool for ADHD is available
here.
Having an Apple Watch significantly improves the usability of a Focus Timer App. In addition, accompanying Apple Watch apps increase the accessibility of any app.
Also, the Focus Timer app user interfaces should be well-designed and free of clutter to be effective. An ADHD app that is cluttered is far less likely to be used regularly, defeating the goal of using these apps. On the other hand, apps with clean user interfaces that offer Apple Watch versions tend to create more value for their users.
Power Focus is a well-designed app with a clean interface. The non-cluttered design keeps the app simple, clean, and easy to use.
The app’s goal is to set a time limit for focus, followed by a time limit to make sure you take a break. With ADHD’s distractability and decreased short-term memory, keeping your focus limited to a manageable time goal can significantly increase productivity.
As one of the best ADHD apps, this app is available for iPhone and Apple Watch.
Time Doctor is an innovative time management app that helps you stay productive and focused on your work, while reducing distractions. The powerful time-tracking features of the app allow you to track your time usage, set reminders for important tasks, and conquer your ADHD.
This app has several key features that make it a perfect ADHD Focus Timer app. The first feature is the time-tracking capabilities, which enable users to track exactly how they spend their time each day. This helps ADHD users identify areas of distraction and assess the performance of Hyperfocus sessions. The second key feature is the ability to set custom reminders for important tasks so that users never miss an important deadline or goal.
Time Doctor is a bit more robust than the other ADHD Focus Timer apps. However, this is where Time Doctor stands out from the others. One of these stand-out features is their “Focus Time” tool. This tool allows users to block out distracting websites or applications when the additional focus is essential.
Another helpful feature is the “Inbox” tool, which allows users to quickly capture and organize any thoughts or ideas that come up during the day. This feature is especially useful for assisting our short-term memory by providing a convenient place to deposit random notes or tasks. The “Inbox” feature is even more powerful when used with Time Doctor’s custom reminders and task lists.
Time Doctor starts at $7 per month with the basic plan. However, considering all the additional features included in a single app, such as task lists, custom reminders, and the “Focus Time” tool, this app is well-designed for ADHD purposes.
The Focus – Time Management app is well-designed and includes several stand-out features. The design and accessibility of the app is superb. The app includes widgets, 3D Touch Home-screen Quick Actions, and a very comprehensive dashboard.
The dashboard includes statistics showing monthly and daily focus session performance, an integrated to-do list feature, and the current focus timer.
Like other similar pomodoro timer apps, the goal of this app is to encourage the user to break down large focus sessions into shorter sessions with frequent breaks. The name comes from the Italian word for tomato, which was the shape of the timer used by the founder of this method, Francesco Cirillo.
The Focus – Time Management app is priced at $8.49 per month, and includes apps for iPhone, iPad, Apple Watch, and Mac.
The Just Timers app is another simple and effective app for timing manageable focus goals. This app’s primary function is timers, and you can create as many timers as you want. In addition, the timers can be preset for different goals, like a timer for work, breaks, meditation, and lunch. This app is available for iPad, iPhone, and Apple Watch.
This is another straightforward and well-designed app for creating multiple times for different goals. Each timer can be labeled, and the app adds the ability to add additional minutes to a running timer with a dedicated app button.
The app also includes the ability to show the timers as a widget. This app is available for iPad, iPhone, and Apple Watch.
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Apple’s new feature with iOS 15 can significantly increase focus with ADHD. With the iOS 15 release, Apple added Focus Modes. Focus Modes are collections of settings that you can use to customize your iPhone or iPad for specific tasks or activities.
Five focus modes are automatically included with iOS 15: Work, Personal, Sleep, Driving, and Do Not Disturb. You can customize each mode to fit your needs. For example, in Work Mode, you can turn off notifications for certain apps or limit phone and text notifications for certain contacts.
Custom Mode settings include the ability to set specific home screens for each mode, meaning you can have a work home screen with only the apps you need for work and a personal home screen with your favorite games and social media apps. You can also schedule Focus Modes so that your phone automatically goes into Do Not Disturb mode at bedtime or Work Mode when you arrive at the office.
Focus Modes also include the ability to switch between different modes based on location, time, or activity. So, if you had your phone in Work Mode to limit calls and texts, you can switch back to Home Mode when you want to allow all notifications to be seen and heard.
Another feature of Focus Modes is the ability to create your own Focus Modes. For example, you could create a Focus Mode for studying. This focus mode could include a custom home screen with only the apps you need for studying, such as focus timers, to ensure you take adequate breaks to avoid overloading your short-term ADHD memory.
Another example specific to ADHD relates to Hyperfocus. When you plan to start a hyperfocus session, you could create a custom Focus Mode with crucial apps on the home screen, such as a focus timer or a Pomodoro timer to control the length of your hyperfocus session. This way, you can minimize distractions and maximize your hyperfocus time.
The other key to controlling your ADHD hyperfocus session is limiting the notifications to only the most important contacts and apps. This will help to ensure that while hyperfocusing, you don’t miss any important meetings or appointments. Here is another article that dives much deeper into the art of Hyperfocus.
This is important because Hyperfocus can cause time-blindness, where large blocks of time lapse without noticing anything outside of the hyperfocus session. So, you want the notifications from your focus timer but not from your habit tracking app. This way, you can keep track of the time while hyperfocusing without getting distracted by other notifications.
If you have ADHD, Focus Modes could be a game changer. They provide a way to customize your iPhone or iPad to fit your specific needs while helping you stay focused on the correct task. This ultimately has the potential to increase your focus with ADHD.
One of the features of Focus Modes that can really benefit those with ADHD is custom notification settings for each Focus Mode. For example, when you go into the Work Focus mode, you can customize the mode to only allow calls and notifications from specific contacts. In the previous example of a study focus mode, you could limit app notifications to only the focus timer app. This would help reduce distractions and allow you to focus on the task at hand.
Setting up a Focus Mode
The first step in setting up a Focus Mode is to go to Settings > Focus. From there, you can enable or disable each of the five automatically included modes. You can also create your own custom mode by tapping the “Create New Mode” button.
When customizing a mode, you have the option to give the mode a name and icon. You can also choose which apps are included on the home screen and customize notification settings. Once you’ve created a custom mode, you can tap the “Done” button to save your changes.
If you want to schedule a Focus Mode, tap the “Schedule” button at the bottom of the screen. From there, you can choose how often you want the Focus Mode activated and at what time of day you want it to start and end. You can also choose to have the Focus Mode activated based on location or when connecting to specific Bluetooth devices.
Once you’ve finished setting up your Focus Modes, tap the “Done” button to save your changes. Your Focus Modes will now be activated according to your schedule or whenever you manually activate them.
When you want to exit a Focus Mode, swipe down from the top of the screen to access the Control Center, and tap the Focus Mode icon. You can also exit a Focus Mode by tapping the “Exit Focus Mode” button in the Settings app.
Overall, Apple’s new Focus Modes feature has the potential to be a game-changer for people with ADHD. It allows you to customize your iPhone or iPad to fit your specific needs and ensure that you’re using your device in the most productive way possible.
The potential uses for Focus Modes are endless, but for people with ADHD, they offer a way to reduce distractions and customize your iPhone or iPad to suit your needs better.
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On the surface, the flow state and hyperfocus may seem very similar. This is because both states involve intense concentration with increased productivity. However, for those with ADHD, flow state and hyperfocus have several key differences.
First, hyperfocus is usually associated with a particular task or stimulus, while flow state is more general. A flow state can occur during any activity, while hyperfocus is typically triggered by something that captures our attention. This is especially true for ADHD. For example, a person with ADHD may be able to focus intensely on a video game, but struggle to maintain that same level of concentration on schoolwork.
Second, a flow state is usually considered a positive experience, while hyperfocus can have positive and negative consequences. The positive outcomes are related to increased productivity. With ADHD, the negative aspects of hyperfocus relate to time blindness and the inability to switch focus away from the current task.
The inability to switch focus during hyperfocus relates to ADHD’s struggle with distractability. On one side of the focus spectrum, ADHD symptoms make focusing on a single task difficult. On the other side of the spectrum, the same ADHD trait creates the inability to switch away from the hyperfocused task.
This struggle with focus can have serious consequences. For example, a student with ADHD may be able to hyperfocus on studying for a test, but then not be able to switch gears and focus on taking the test. The time blindness associated with hyperfocus can also lead to problems. A person in a state of hyperfocus may not realize how much time has passed and may miss a deadline or appointment.
Another difference relates to whether the person has ADHD or not. With ADHD, the sustained and locked focus becomes hyperfocus. For those without ADHD, this intense concentration usually manifests as a flow state.
In this sense, a flow state can be differentiated by the ability to exit the intense focus session. For those without ADHD, exiting the flow state when needed is generally possible without much effort. In this sense, it can be frustrating when someone distracts us and causes us to lose our focus state. With ADHD’s symptom of distractability, a flow state can morph into a hyperfocus session where we cannot exit hyperfocus when needed.
Flow state and hyperfocus are two different states that can be experienced during intense concentration. For those with ADHD, hyperfocus is much more typical. Even while in a flow state, ADHD symptoms will change the flow state into hyperfocus. The main difference between the two states is that a flow state can be exited when needed, while hyperfocus related to ADHD can make it very difficult to leave the focused task.
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Traveling with ADHD can be a headache. All it takes is one forgotten item, and the trip could be in jeopardy. Imagine arriving at the airport and realizing that you forgot your wallet. Even worse, imagine that you don’t remember where you last had your wallet. Did you leave your wallet in the Uber ride or at home? What about your ADHD medications? The trip can’t go on without them.
At my day job in finance, I travel occasionally. Over the years, I’ve developed several hacks that have saved my trips countless times. However, the most important hack to remember is that you have hacks. In other words, tips and tricks are only helpful if they are remembered and used when they are needed.
Imagine an organized packing list that is never used when packing, or luggage tracking tags sitting on your dresser. So, find useful hacks for traveling with ADHD, and then make sure to use them.
5 Hacks for Traveling with ADHD.
1. Use tracking tags on your luggage.
This is an excellent hack for ADHD travelers. Luggage tracking tags help you keep track of your luggage, so you never have to worry about lost or forgotten bags. Simply attach the tag to your luggage, and then use the app to track your bag’s location.
The apps that track your luggage can also serve as a quick reference list for double-checking. To assist, many tracking apps have features for setting location reminders. For example, before I leave the hotel parking lot, I open my Tiles app and visually scan the list of tagged items to make sure they are all near me.
I started with Tile luggage trackers. They have several Tile sizes to accommodate everything from a wallet to luggage bags and laptop travel backpacks. Their “Thin” tracker fits easily in my wallet, while the larger tiles can be attached to my laptop backpack and luggage. They also have a “sticker” tracker that is small enough to be put on my travel pill case.
I opted for the premium subscription with the Tile app to access the app’s location reminders. The location reminders are helpful for setting up locations that don’t require notifications. For example, I’m not concerned about leaving my tablet at work, but I definitely want to be notified if I leave my tablet at the airport.
I also started using Apple’s AirTag, which works with the iPhone’s “Find my” app. With the “Find my” app, all Apple devices, including the AirTag, are shown on the map. This app also includes the ability to add location-specific reminders and notifications.
2. Use packing cubes.
Packing cubes are a great way to organize your belongings when traveling. Simply place all of your clothes in the cubes, then pack the cubes in your suitcase. Packing cubes come in various sizes, so you can find one that fits your needs.
I like to use packing cubes because they help me stay organized. I can easily find what I’m looking for, and I don’t have to worry about losing anything in my suitcase. Packing cubes are also great for ADHD travelers because they can help you keep track of your belongings. Simply label each cube with the contents, and then you’ll always know what’s inside.
Besides saving space, packing cubes can help organize your packing routine. If you are consistent with using packing cubes, you’ll probably notice if you are missing a cube. This is just another way to reinforce your memory and to help avoid forgetting something when packing.
I usually pack one packing cube for each day of travel. I’ll put all my clothes and necessary toiletries in the cube for that day. This way, I won’t forget anything important like my toothbrush or ADHD medication.
3. Keep a separate set of charging cables at your office, home, and luggage.
This also applies to other essential electronics such as portable USB charging batteries.
The key to this hack is redundancy. If you have a separate charging cable for your phone at home, work, and in your luggage, then the cable will be one less item to remember.
ADHD can make it difficult to keep track of your belongings. This is especially true when traveling. Keeping a separate set of charging cables at your office, home, and luggage reduces the likelihood of forgetting your cable and being stranded without a phone.
4. Keep a separate ATM or credit card in your luggage for backup.
This one is a life-saver. When I travel, banks will often freeze my card when they see transactions originating from out-of-state. It’s a safety feature of most cards to help stop identity theft. However, it may also mean that your primary bank card can be declined at the cash register at any moment. Having a separate backup card means I can avoid embarrassment at the register.
The other key to this hack is that the backup card needs to be packed in a separate bag, away from your wallet. So, in the unfortunate event that you lose your wallet, you have a backup card that can be used for expenses.
5. Organize and count your medications before leaving.
This is an important hack that will save you time and help ensure that you don’t forget to pack your medications. For me, this involves counting out each pill prescribed and placing them in a daily pill organizer marked for each day.
Counting and organizing your pills will reinforce your need to ensure they are packed. This hack will also save you time when you need to take your meds because each day will be pre-counted and separated by day.
Counting and organizing your pills also allows you to quickly check that you have all your medications for the day.
Conclusion:
ADHD and Traveling can be a challenge, but it can be made easier with these hacks. ADHD affects individuals differently, so what works for one person might not work for another. However, these are general tips that can be helpful.
As always, be sure to consult with a physician if you have any questions regarding ADHD medication and travel. You’ll want to be prepared in the unfortunate case that you arrive at your destination without your medication.
Traveling with ADHD can be daunting, but these hacks have helped me immensely. By being prepared and organized, I can relax and enjoy my travels without worry.
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The idea of human multitasking is a bit of a misconception. A computer with multi-core processors can multitask, but can a human really multitask? Even more to the point, can there be ADHD multitasking?
Multitasking has been a business and productivity buzzword for at least a decade. It’s mentioned in job descriptions and job postings. It’s listed as a top skill in resumes and cover letters. However, is it a real skill that can be obtained or an exaggerated myth?
In reality, multitasking is not a practical or possible skill for humans. Our brains don’t have multiple processors with multiple cores. In essence, we are not computers. We cannot truly process multiple streams of data and tasks simultaneously. This doesn’t just apply to ADHD multitasking but to anybody attempting to multitask.
ADHD Task-Switching
More accurately, humans can switch their attention between different tasks. This skill is generally called task-switching. If we could see our brains process information, we would see our brains switch between competing tasks. These competing tasks are a lot like how economics describes scarce resources.
Economics describes the study of how we allocate scarce or limited resources. We can use a similar method to describe how our brains allocate their limited resources to an infinite amount of potential tasks. Our brains have limited resources, and we need to allocate those resources to the most critical tasks.
Beyond just allocating our brain’s resources, we need to include a variable for task-switching. The task-switching variable is the amount of resources necessary to keep track of an increasing amount of tasks.
A Practical Example of ADHD Task-Switching
For example, let’s imagine that we are only working on a single task. That task is data entry. Our brain can dedicate all resources to this single task without using any resources for task-switching.
Now, let’s imagine that we added another task to our scenario. This second task is adding a graph to a spreadsheet. To handle both tasks, we will need to employ our task-switching skills. In our example, we will need to allocate at least some of our brain’s resources to remembering our current place with both tasks.
Essentially, we’ll need to remember where we left off with data entry and what steps we have remaining in creating the spreadsheet graph. For example, we could finish the data entry, then move on to making a spreadsheet graph. However, if we want to task-switch, we’ll need to keep track of our place for both tasks.
Going back to our computer analogy, the resources used to remember the current location in both tasks are like cache memory. Cache memory in our ADHD brain is like our short-term memory. The more tasks we attempt to complete simultaneously, the more additional short-term memory is needed to handle the task-switching.
If we use our economics analogy, we have a limited amount of short-term memory resources. This is especially true for ADHD brains. If each additional task requires additional resources to remember our place in each task, we will eventually run out of short-term memory. Once we run out of short-term memory resources, we lose track of the progress in each task while task-switching.
Limited short-term memory resources are the core issue with task-switching. As we add more tasks to our simultaneous plate, we run out of short-term memory. For example, if it takes 5 minutes to complete the data entry task and another 5 minutes to finish the spreadsheet task, we need to add the task-switching variable. So, 5 minutes each for two tasks, and another 3 minutes to keep track of our place in completing both tasks.
In this example, if we finish the first task entirely before starting the next task, the total time spent is ten minutes. However, if we attempt to task-switch with both tasks, the time increases by three minutes for a new total of thirteen minutes.
This is not just a theoretical idea. Try it out for yourself. Try completing two tasks in order, completing the first task before starting the second task. Now, try to complete two similar tasks simultaneously while switching back and forth between the two tasks. In most cases, it will take longer to complete both tasks when task-switching.
ADHD Task-Switching at work
So, we’ve determined that our brains are not MacBooks, and we have a limited amount of short-term memory for completing tasks. For those of us with ADHD, our brain’s short-term memory is even shorter than neurotypical brains. Also, many jobs require multitasking skills, even though we have determined that true multitasking is impossible. So, instead of ADHD multitasking, we are task-switching.
We need to maximize our task-switching skills to accomplish what many jobs require. A primary method of increasing our task-switching skills involves decreasing the time required to switch tasks. As referenced above, this means reducing the task-switching variable. Essentially, we need to become efficient at returning to a task at precisely the same spot that we switched away from that task.
Taking frequent notes of my tasks allows me to return to a task with less time wasted. So, when I leave a task to work on another task, I make notations of exactly where I left off with each task. Then, when I return to the previous task, I have notes that guide me to the correct place with the task.
Let’s return to our previous example of data entry and making spreadsheet graphs. Let’s say I start my day working on data entry and am then asked to switch to making spreadsheet graphs. Before leaving the data entry task, I make a notation in my work journal of the page and line number of my current place. Then, I switch to making spreadsheet graphs. If I need to switch back to data entry, I make another notation in my work journal of what steps I have completed with making spreadsheet graphs. Then, I use the data entry notation in my work journal to tell me exactly where to pick up with the data entry task.
ADHD Productivity Tools
I always have my work journal next to me at my desk. If I need to quit working on a task to attend a meeting, my work journal helps me efficiently return to my task after the meeting. I use the work journal to note my progress on all the tasks I am working on completing. If I step away or start a new task, my work journal has a notation to tell me exactly where to pick up when I return to any task.
It doesn’t have to be a work journal. It could be a task management app or a detailed to-do list. The key is to keep your notes detailed and organized so that you can find relevant information quickly.
If I use a task manager app, I add additional steps to my tasks to break them down into smaller tasks. This becomes a quick way of finding my place with any task. I would simply glance at a task and see what steps have already been marked complete. A good task management app is Todoist. Within Todoist, I would create a task for data entry. I would create nested steps for each page that needed to be completed within the task. I would also create a task with steps for completing the spreadsheet graph.
If I use a note-taking app like Microsoft OneNote, I make periodic notations of what task I am currently completing and what steps I have completed. The beauty of OneNote is its ability to allow notes of almost any format. So, in OneNote, I could take basic notes as well as insert a checklist of tasks and steps. For example, with basic notes, I might type or write a line that says, “I am working on my data entry task. There are a total of 8 pages, and I have just finished 2 pages. I am currently on the second line of the third page.”
Everybody’s short-term working memory has a finite capacity. With ADHD, our short-term working memory is notably decreased compared to neurotypical brains. So, it’s essential to maximize the available short-term memory we do have. This is true for anybody, but especially true for those with ADHD.
ADHD and Multitasking and Task-Switching
There isn’t an ADHD multitasking skill, but there is the potential for maximized short-term memory that can be enhanced. Our short-term memory can be enhanced with productivity tools and apps such as work journals, task management apps, and note-taking apps.
As with any productivity tool, the goal is to use the tool to augment our natural abilities. In the case of ADHD task-switching, apps like Todoist and OneNote can augment our short-term working memory efficiency.
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For the best ADHD Calendar apps, one of the main areas of criteria for making this list is integration. Utility-focused Calendar Apps for ADHD should integrate with other apps or platform ecosystems like Zapier and IFTTT or the Microsoft Office 365 platform. For an in-depth article and tutorial on Zapier, read here.
Additionally, all of the best ADHD Calendar Apps should integrate with Microsoft Exchange, Microsoft Office 365, Outlook.com, Yahoo, Google, and iCloud. Another vital criterion is sharing tasks and calendar events between both categories of the best ADHD apps.
Fantastical is a calendar app that is available for iOS, macOS, iPad, and Apple watchOS. It made Apple’s list of top apps for 2020 and has earned an App Store Editor’s Choice Award. Fantastical has been a favorite for iPhone users since 2012. However, its latest version, 3.3.9, is by far its best yet.
As one of the best ADHD apps, it has Weather, Time Zones, Conference call detection, widgets, and a natural language input engine. They integrate with Zapier and IFTTT, but their most exciting integration is with the top task app, Todoist.
This app is easily the best ADHD app for Calendars. One of the main cons with Fantastical is their lack of a web app, Microsoft Windows app, or Android App. Otherwise, this is easily the best ADHD app for the Apple ecosystem.
For this app category, Fantastical takes the top position for Best ADHD Calendar Apps.
Timepage, by Moleskine, is another great calendar app, but only available on iPhone, iPad, and Apple Watch. Their app interface is unique and thoughtfully designed for both aesthetics and accessibility while avoiding clutter.
Its main view is a daily scrolling list of events. A swipe to the right brings a monthly view, while one more swipe to the right gives a yearly view. Tapping on a single day on the daily scrolling view provides a detailed view of a single day.
Although it integrates with all calendars, Timepage only integrates tasks with its other iOS Moleskine Actions app for task management.
Although a beautifully designed app with different color themes, Timepage lacks support for Windows, Android, macOS and lacks a web app. It also lacks support for Zapier or IFTTT.
However, it is still one of the best ADHD Calendar apps based on its well-designed user interface.
Google Calendar is another great calendar app, available on iOS, iPad, Android, Web, Google Chrome browser extension, and Google Chromebook. That is one of the main pros, its cross-platform reach.
Needless to say, as a Google app, it integrates with all Google’s other apps such as Gmail, Google Tasks, Google contacts and intelligently integrates event location with Google Maps. It can even automatically add events from your Gmail account directly into Google Calendar.
This ADHD calendar app also integrates with IFTTT and Zapier for automation. Its user interface is pleasantly colorful and includes the typical agenda, daily, monthly, and event views.
It shouldn’t surprise anyone that Microsoft Outlook would be on this list of the best Calendar apps for ADHD. It’s one of the oldest and most trusted office Calendar applications.
First released in 1990 to just Windows, Microsoft Outlook is now found on iOS, iPadOS, MacOS, Apple watchOS, Android, and a web app. It has also matured and has been central to the Microsoft Office 365 platform.
Outlook has replaced its original built-in tasks with the much more capable Microsoft To Do app integration. Along with solid cross integration within the Office 365 platform, Microsoft Outlook’s website boasts integrations with Zapier, Todoist, IFTTT, Google Calendar, Trello, and 35 other apps.
So if you’re using a Windows PC, and are in the Microsoft Office ecosystem of apps, then Outlook can easily be your choice for the best ADHD apps for Calendars.
Apple Calendar is the default calendar built into everything Apple: macOS, iOS, iPad, Apple watchOS, and has a web app on the iCloud platform.
As the default app on Apple devices, it almost always gets overlooked. However, with iCloud sync options, your Apple Calendar has the same data across all your Apple Products.
However, if you’re not heavily vested in the Apple ecosystem, this may not be a solid choice for your primary calendar app.
Apple’s iCloud can sync events between your apple device’s calendar and other Microsoft Outlook and Fantastical apps. iCloud also integrates with IFTTT. Inversely, all major online calendars services, such as Google Calendar, can be added to the Apple Calendar app.
Overall, the Apple Calendar and the iCloud event sync are an excellent combination, but they don’t work as universally as Microsoft’s Outlook for the best ADHD apps.
In the end, the best ADHD Calendar App is the one that fits your productivity style. It should also integrate well with the other apps that you already use. If you can fit the calendar app into your routine, or build a routine around the ADHD Calendar App, you will get the most benefit from the app.
Article updated 12/10/2022.
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To be truly useful, ADHD Productivity Tools should enhance the brain functions that are hindered by ADHD. Specifically, these brain functions relate to short-term memory, concentration, and executive functions. These are the core areas that are impacted by ADHD, and originate from similar areas of the brain.
ADHD is a neurodevelopment disorder that starts during childhood. During the early development of our brains, ADHD prevents certain areas of the brain from fully developing. The core areas impacted are the prefrontal cortex and the basal ganglia. MRI brain scans have shown that the prefrontal cortex is structurally different, and is smaller than typical brains.
The prefrontal cortex is responsible for executive functioning, which is the brain’s top-down cognitive functions. These functions include deciding which stimuli is important at specific times. Along with deciding the relevant stimuli, this brain function is also related to the ability to ignore the less important stimuli. So, issues in the prefrontal cortex can lead to being easily distracted, and the inverse inability to shift concentration away from a single task.
Working memory is also related to the prefrontal cortex area of our brains. Working memory is a form of short term memory that allows us to remember task specific items that are needed to complete an immediate task. An example of working and short term memory is our ability to mentally plan a paragraph before writing the paragraph as part of a school paper.
Before we write a paragraph, our brains generally produce an outline that guides our writing. This guidance helps produce a school paper with organized logic and arguments. With impaired working and short-term memory, school papers can be a challenge.
The basal ganglia area of our brain also poses a problem with ADHD brains. The basal ganglia is generally involved with the transmittance of neurotransmitters. Neurotransmitters carry signals between the basal ganglia and the prefrontal cortex. With ADHD brains, there is a lack of dopamine transmitted between the basal ganglia and the prefrontal cortex. This inhibited transmittance of dopamine further decreases the functioning of the prefrontal cortex.
The end result of the underdevelopment of ADHD brains is the decreased ability to concentrate and to switch concentration between tasks, as well as a decreased working memory. This is where ADHD productivity tools come in to provide assistance.
Here’s an article that goes into more detail about specific ADHD Productivity tools and apps.
How Productivity Tools Assist our ADHD Brain.
ADHD Task Management Apps.
ADHD Productivity tools such as planners can help us keep track of tasks and the prioritization of those tasks. Good planners essentially augment our brain’s executive functioning by recording all tasks and providing a visual tool to organize those tasks. This saves us from forgetting a task, or forgetting which task has a higher priority.
As an example of an ADHD productivity tool, we can illustrate the benefits by using the Todoist Task Management app.
Our example starts with our boss stopping by our desk and going over several tasks that they would like us to complete. After listing the tasks, they briefly mention that a few of the tasks relate to very important company goals. Some of these goals are more important than others. We ask our boss which goals are the most important, to which we get a brief summary of the importance level of each goal.
Our first step is to record all of the tasks mentioned by our boss. As he spoke, we either jotted them down on a piece of paper, or typed them into some sort of digital media. If we jotted down the items, then our next task is to type each task into Todoist. If we had typed them, Todoist integrates with several apps, which could allow us to import the tasks directly into the Todoist app.
In our first task of importing or creating tasks in Todoist, we would put all the tasks into the Inbox task group first. The Inbox task group is like a starting place to begin the next step of prioritization.
In the next step, we’ll create a task group for each of the goals our boss had mentioned. In the Todoist app, task groups can be created as a Project or a Label. Each method, Labels or Projects, has differences, but we’ll use Projects for this example.
In this next step, we’ll assign each task to a Project that represents the different company goals given by our boss.
Once we have all tasks assigned to a Goal Project, we’ll begin to prioritize each of the tasks. When editing or creating a task, there is an icon with a flag that represents the task’s importance. Along with the task importance, we can also add a Due date.
At this point, we have all our tasks inputed into the Todoist app, organized by Project and Prioritization. The next step is to choose a task to work on. The Todoist app can show us our tasks by prioritization, due date, and project. This ensures that we get the correct tasks completed on time, while also remembering which tasks are the most important and which groups of tasks are the most important.
To begin our day, we can first take a look at the list, ordered by due date. If we have multiple items with the same due date or time frame, we can then view our tasks by Project. We can also order the tasks within a Project by due date and priority.
Once we are working on a task, we may find that we have several steps needed to complete the task. The Todoist app can also add subtasks to any task. Now we have the task further organized.
Now, at the end of the day, we know exactly where we are with the task by marking off which subtasks have been completed. We can use this organization to ensure we start the next day with the correct tasks, and at the correct part of each task.
Of course, as we all have encountered, numerous coworkers stop by our desk to add additional tasks. This is where the Inbox task group is useful by creating a temporary holding area for new tasks that have not been organized yet.
The Inbox gives us a quick place to put tasks until later, when we have time to organize. This allows us to record the task quickly, without being distracted, or having to stop what we are doing.
Todoist also can transcribe emails into a task simply by emailing the task to our Todoist account. This is another way we can easily enter tasks into Todoist with minimal effort or distraction.
Even further, we can add custom reminders to remind us of a task based on time or location. For example, if a task has a far-off due date, we can set custom reminders for one week before the due date, followed by another reminder for two days before the due date.
By doing this, we have essentially augmented our brain’s Executive Functions. We no longer need to worry about working on the wrong task at the wrong time. We also don’t need to worry about forgetting anything. The Todoist app has essentially given us a top-down prioritization of all our tasks, just like our brain’s top-down cognitive executive functioning.
A point worth mentioning is the price of Todoist. At a monthly subscription price of $4, the Todoist app provides, by far, the most utility and benefit for succeeding with ADHD.
ADHD Focus Timer Apps.
ADHD Productivity Tools such as Focus Timer Apps can assist and augment the performance of our short-term working memory. These apps can achieve this by limiting our time concentrating to avoid over-loading our short-term working memory. Because of our ADHD brain, our short-term working memory has a limited capacity.
Our short-term memory is also directly related to our limited capacity to concentrate. Our ADHD brains do have the capacity for concentration and short-term memory. The key is how long can our ADHD brain’s maintain short-term memory and concentration.
If we create rational time limits to our concentration, we can avoid overloading our short-term memory and losing focus. This is where timer apps can be tremendously useful. These timer apps can ensure that we break our work and study time into manageable time chunks, with sufficient breaks to absorb the information without overload.
Another valuable use for timer apps is in controlling how long we are engaged in hyperfocus. Hyperfocus can be a tremendous productivity tool and benefit to ADHD. However, it can also lead to a complete loss of time that results in missed appointments and poor time management.
Focus Timer Apps can be set for rational time limits that can allow us to benefit from hyperfocus without the downside related to losing track of time. The timer apps can give us auditory and visual reminders that allow us to exit a Hyperfocus session when needed.
ADHD Productivity Tools Apps such as Drafts create a productive area for notes where the risk of losing data is minimized. The notes app also makes notes retrieval much easier.
Notes apps like Drafts minimize the risk of losing notes by automatically saving work. I use the Drafts app whenever I write anything longer than a paragraph. The Notes app always opens with a new sheet, and allows me to paste whatever content I am working on. This way, whatever happens, I always have an immediate backup of my typed text.
A good example is copying and pasting an article from one app to my website. If the website doesn’t properly save the text, I have a backup of the text in my Drafts app.
Just like the other ADHD productivity apps, the Drafts app extends my short-term memory by providing a quick and easy place to temporarily store typed text. So, whenever I need to save text, and have no obvious app open to save the content, I can quickly paste the test to an open sheet on the Drafts app.
As a neurodevelopment disorder that impacts our brain’s prefrontal cortex, ADHD impairs our brain’s executive and short-term memory functions. ADHD productivity tools and apps can help tremendously with compensating for our executive and short-term brain functions.
Apps such as Todoist, Focus Timer, and Drafts can effectively augment our productivity performance by assisting our ADHD brains.
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