• Why take breaks?
• What types of breaks help, instead of hinder, productivity.
• How to refocus after a break.

Why?

It can sometimes feel like you need to work non-stop to be productive.  This is especially true when you have procrastinated on a certain project or significant task.  In reality, breaks can help recharge you when you are getting tired and refocus you when you are losing focus for the task at hand.  When planning your day, I recommend making time for breaks.

What types?

Some breaks are counterproductive and keep you from your task at hand.  I do not recommend breaks that involve TV, video games, Facebook, Twitter or reading a book.  Anything that can absorb your focus and keep you away from your work is not helpful in the long run.

Breaks that are helpful involve giving your mind a break, moving your body and getting some nourishment.  Ideas include…

• Take a brisk walk
• Get a glass of water
• Do some jumping jacks
• Go through a few yoga poses
• Stand up, stretch and take 10 deep breaths
• Run in place

Refocus

Set a timer when you start your break as a reminder that you need to get back to work.  Also before your break, write or type a reminder note so you know where to start when the break is over.  When you sit down to work again, take a couple of deep breaths and get ready to work again.  You’ll be refreshed and ready to go!

Take a minute and share your favorite ways to take breaks in the comments below.  Have any questions?  Let me know!

Once the basics are in place, three apps that he recommends are:

• Priority Matrix
• Calendars 5
• Simple Minds

Listen to this episode of Practical ADHD strategies below:

In addition to these apps, I highly recommend using the banking app from your bank.  You can save time by depositing checks, transferring money and checking balances.

What are your favorite apps for managing productivity?  Share them below.

Just in case the player above doesn’t work in your internet browser, you listen here as well:  Practical ADHD Strategies.

Time management is frequently a challenge with ADHD.  Implement the following strategies to help you get places on time:

Set 2 Timers

Set one timer to sound at the time you need to leave your house, office or other location.  This is the time when you must leave.  Set the other timer for 10 minutes before you need to leave.  The first timer to sound is your reminder to transition to leaving for your meeting or appointment.  When that first timer sounds, you need to stop whatever you are doing and prepare to leave.

Double the Time

Estimate how long it will take you to walk or drive to your appointment or meeting.  Double that estimate to determine when you need to leave.  (Take a book with you in case you get there early!)

Use Technology

Set reminders for important meetings and appointments on your smart phone or computer calendar.  I use Cozi calendar which allows me to set up to three reminders for each appointment.

Use Low Tech Reminders

In addition to setting electronic reminders, you can also use sticky notes or other notes on your wall to remind you about important appointments.  When using low tech options, make sure you only use a few.  More than three will crowd the wall and all of the reminders are likely to get lost in the shuffle.

If you apply these four time management strategies, you’ll have more success getting to those appointments and meetings on time.

Register on their site:  ADDclasses.com

Class Description:  ADD / ADHD and time management are a difficult combination and can often come along with missed deadlines, lost focus during meetings or lectures, and working late into the night. Join us for this Teleseminar to learn tools and strategies to manage time and accomplish more during your day.

Participants will be able to identify strategies for reducing interruptions and increasing available time, ways to overcome procrastination and how to increase efficiency by planning ahead and using planners that work for them individually.

Have questions you would like me to address during class?  Just leave me a message in the comments below!

Quick Tips

Apply these 4 quick time management tips to start getting your time under control.

Set a goal

Grab a piece of paper and write down one goal you have for yourself regarding your time.   Don’t over think the goal, but do make it specific enough to know when you have achieved it.  An example is, “Arrive at all of my meetings prepared and 5 minutes early”.  The more specific the better!

To do list

It can be very tempting to jump into your work every day and start fighting fires.  Instead, take 5 minutes at the beginning of your day to write a to do list.  This will help you stay focused on what is important today and feel less chaos.

Use 2 timers

Use 2 timers to help yourself get to meetings and appointments on time.  Set one to signal when you need to start preparing  to leave your office/house.  Next, set the second one to sound when you need to leave the house or your office.  This transition time can be really helpful in getting places on time.

Image: Graeme Weatherston / FreeDigitalPhotos.net

Limit interruptions

Being interrupted by co-workers, friends or  family members can make it difficult, or even impossible, to get work done.  Counteract this by  working to limit your interruptions.  You can put a sign outside your cubicle, turn off your phone (okay, at least turn the ringer to silent!) and close your email program to limit those troublesome interruptions.

That’s it – I promised they would be quick!  Give them a try and let me know how it goes!

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.

Just One

Pick just one of these tips to implement and leave a comment below to let me know which one!  Good luck!

True or False?

1. The only way I can successfully manage my life is to take care of myself physically and emotionally.
2. Nurturing myself enlarges my capacity to help others.
3. I eat healthfully and exercise regularly.
4. I get physicals, go to the dentist, and take preventative precautions.
5. I set aside personal, quiet time for myself, whether I’m meditating or simply letting my thoughts drift.
6. 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.
7. Creativity nurtures me, too. I do what I love, whether that’s cooking, drawing, painting, writing, dancing, singing or another creative pursuit.
8. Reaching out to others enriches my life. I spend quality time with family and friends.
9. Contributing to the world provides connection and purpose, so I give my time, energy and experience where it is most useful.
10. I notice and heed the emotional signals that tell me I’m out of balance: irritability, overwhelm, resentment.
11. 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.
12. When I need or want to, I say no to requests for my time.
13. I listen to and honor the requests my body makes for such things as a nap, a walk, green vegetables, hot soup.
14. If I have something planned for myself, I don’t just toss that aside when someone makes a request of me.
15. I’m busy, but I find time to do the things I want to do.
16. 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

But there is a problem…

If you don’t actually remember to use your planner, it will do no good.  It will provide no value whatsoever!  Today I want to provide some tips for remembering to use your planner.

Consistent Location

Keep your planner in the same place every single day.  It might be the uncluttered corner of your desk at the office and the table in your hallway at home.  Especially if your planner is small and/or you keep everything on your phone, make sure that you use a consistent pocket of your briefcase, purse or backpack.

Schedule It

Set an appointment for yourself every day to remind you to look at your planner.  Even better if you open it up and review it!  You could either set the appointment for the same time or change the times to keep things more engaging for you.

Visual Reminder

Creative?  Draw a picture that represents your planner and post it both at home and at work.

Not so creative?  Find a picture online, print it and post it, again both at home and at work.

Symbol

Identify some type of symbol that will act as a reminder to use your planner.  For example, you could tie a red ribbon around your favorite pen, buy a special picture for your office, or purchase a small plant.  When you do something like this, set the intention by saying aloud, “whenever I see the __________, I will remember to use my planner.”  Repeat this positive statement at least 5 times initially.  Then say it once whenever you think of it.

Just in case the player above isn’t working correctly, you can always listen in at Blog Talk Radio.