ADHD’ers often find using ‘urgency’ as a strategy can help get things done
Here are some quick tips:
- Set Deadlines: Create specific deadlines for tasks, even if they are self-imposed. This adds a sense of urgency that can motivate action.
- Use Timers: The ticking clock can create a sense of urgency. You can get simple little kitchen timers online or in many discount stores. These can be especially good for motivating children and adults alike who aren’t keen for the task!
- Break Tasks into Smaller Steps: Large tasks can feel overwhelming. Break them down into smaller, more manageable steps, and assign deadlines to each step.
- Create a Sense of Competition: If possible, turn tasks into a game or competition. For example, challenge yourself/child to complete a task before a timer goes off or perhaps against another family member (this one comes with a warning: depending on the child/ren!).
- Visual Reminders: Use visual aids like sticky notes or calendars that highlight deadlines. Seeing these reminders can create a sense of urgency.
- Prioritize Tasks: Use a priority list to determine which tasks are urgent and important. Focus on these first to create momentum, again using timers may help with this!
- Leverage External Accountability: Share your goals with someone else or find an accountability partner. Knowing someone else is aware of your deadlines can increase your sense of urgency.
And last but not least, reward yourself or your child when you tick off that job that you were putting off. Show yourself that same compassion and kindness you would as a child!