Why bother managing interruptions?
It takes time to refocus at work whether or not you have ADHD. That time can lead to lost productivity and general chaos in your day. Add ADHD to the mix and that time to refocus just increased. If you even manage a few of your typical interruptions in a given day, you can literally add productive minutes and even hours to your day.
Convinced? Yes? Your next question is certainly…
But how do I manage them?
- Notify Others: Use a sign outside of your cubicle or office to let co-workers know that you are doing focused work and cannot be interrupted. It can simply state, “Focused Work In Progress, Please Don’t Interrupt!”
- Go Somewhere: Use a conference room or go to the library to keep interruptions down. Put a sign outside of the conference room for added benefit.
- Silence the Noise: Turn off the ringer and vibration on your phone, the email notification beep on your computer and use a noise cancellation machine to keep conversations from interrupting you.
- Set Timers: When you know ahead of time that you need to manage your interruptions, set a timer for 20 – 30 minutes. During this time, commit to work on this one task or project that needs your attention. This one can really help with those troublesome self-interruptions!
- Close Email: Incoming email is a source of ongoing interruptions. All. Day. Long. To manage your email, you need to periodically close it. Try checking it just a few times during the day. This will allow you to focus on your priorities in between checking your email. You will get through your email faster as an added benefit.
Pick just one of these tips to implement and leave a comment below to let me know which one! Good luck!
If trying to maintain balance in your life makes you feel like a tightrope walker, you’re not alone. Most of us have so many demands on our time and energy, life can feel like a three-ring circus. Add Attention Deficit Hyperactivity Disorder to the mix and it the circus can feel even bigger. Take this quiz to see how well you are meeting responsibilities, while also recognizing and fulfilling personal needs and wants.
True or False?
- The only way I can successfully manage my life is to take care of myself physically and emotionally.
- Nurturing myself enlarges my capacity to help others.
- I eat healthfully and exercise regularly.
- I get physicals, go to the dentist, and take preventative precautions.
- I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.
- I experience the gifts of each season: ice skating, sledding, bundled-up beach walks; gardening, hiking, more time outside; camping, swimming, barbeques; harvesting the bounty, gathering wood, spending more time inside.
- Creativity nurtures me, too. I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit.
- Reaching out to others enriches my life. I spend quality time with family and friends.
- Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful.
- I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment.
- If I feel that I’m catching a cold, I realize I may have stressed my immune system with overactivity, so I stop and take care of myself.
- When I need or want to, I say no to requests for my time.
- I listen to and honor the requests my body makes for such things as a nap, a walk, green vegetables, hot soup.
- If I have something planned for myself, I don’t just toss that aside when someone makes a request of me.
- I’m busy, but I find time to do the things I want to do.
- I’m happy. I regularly experience well-being, contentment, even joy.
If you answered false more often than true, look at the questions to which you answered false. How can you incorporate something of its message into your life?
I would love to have you share it below!
Author’s content used with permission, © Claire Communications