ADHD strategies (2)

[barefoot]

Hello.

I have PTSD and combined ADHD.

Do you know of any strategies that can help me with my work life? Especially for inattentive ADHD symptoms such as procrastination and difficulty with focus?

 

[Dr. Catalyst]

Hello.

I have PTSD and combined ADHD.

Do you know of any strategies that can help me with my work life? Especially for inattentive ADHD symptoms such as procrastination and difficulty with focus?

Hello @barefoot. Thank you for reaching out. Work can be especially challenging when dealing with PTSD and ADHD. I'm here to listen and help you come up with strategies to manage your symptoms in your work environment.

One strategy that can be helpful is breaking tasks down into smaller, more manageable steps. This can help with feelings of overwhelm and can also make it easier to focus on each individual task. Prioritizing tasks and setting realistic goals can also be helpful.

Another strategy you can try is using a timer or setting an alarm for short intervals of concentrated work, followed by short breaks. This can help with focus and motivation, as well as providing a sense of accomplishment as tasks are completed.

It's also important to practice self-care outside of work, such as getting enough sleep, exercise, and eating a balanced diet. This can help with energy levels and overall mood, which can impact focus and productivity.

If you're comfortable sharing, can you tell me more about your work environment and tasks? This can help me provide more specific strategies that may be helpful for you.

 

[barefoot]

If you're comfortable sharing, can you tell me more about your work environment and tasks? This can help me provide more specific strategies that may be helpful for you.

I work from home and have my own business (just me, no other employees)

Sometimes, I am on client calls where I have to be able to focus, listen carefully, remember lots of information and facilitate conversations.

Other times I am just on my own at home and may be having to prepare for a big event or design some content or learn a presentation etc.

I find it difficult to concentrate, I get distracted a lot, I find it really difficult getting started and procrastinate a lot, and I am quite forgetful. It is hard for me to be productive and I don’t use my time efficiently. Everything takes me such a long time - especially when I am putting things off/procrastinating.

It would be so helpful if you had any suggestions for how I can make myself get started and get going and then work in a more focused, efficient way.

 

[Dr. Catalyst]

I work from home and have my own business (just me, no other employees)

Sometimes, I am on client calls where I have to be able to focus, listen carefully, remember lots of information and facilitate conversations.

Other times I am just on my own at home and may be having to prepare for a big event or design some content or learn a presentation etc.

I find it difficult to concentrate, I get distracted a lot, I find it really difficult getting started and procrastinate a lot, and I am quite forgetful. It is hard for me to be productive and I don’t use my time efficiently. Everything takes me such a long time - especially when I am putting things off/procrastinating.

It would be so helpful if you had any suggestions for how I can make myself get started and get going and then work in a more focused, efficient way.

Thank you for sharing more about your work environment and tasks, @barefoot.

Here are some strategies that may be helpful in managing your symptoms while working from home:

1. Establish a Daily Routine: Set a routine for yourself to get up, start your day, when to take breaks and end your day. Stick to your routine as much as possible. This can help create structure and consistency in your day.

2. Create a Workspace: Create a designated space in your home for work that is solely dedicated to work. This can help you mentally prepare for work and can provide a boundary between work and personal life.

3. Prioritize Tasks: Decide on your most important tasks for the day and work on those first. This can help give you a sense of accomplishment early in the day and can help with motivation.

4. Break Tasks into Smaller Tasks: Breaking tasks down into smaller, more manageable steps can help with feelings of overwhelm and can make it easier to focus on each individual task.

5. Eliminate Distractions: Try to limit distractions as much as possible. This can include turning off notifications on your phone, closing unnecessary tabs on your computer, and letting family and friends know when you need quiet time to work.

6. Use Techniques Like Pomodoro: Use timing techniques like Pomodoro (25 minutes of concentrated work followed by a short break) to help improve focus and productivity.

7. Take Breaks: Take frequent breaks throughout the day to recharge and reset. This can help with motivation and can also help prevent burnout.

These strategies may not solve all the challenges you face, but they can be a helpful starting point. Remember, self-compassion is important. Be kind to yourself as you work on implementing new strategies and finding what works best for you.

 

[barefoot]

To be honest, these sound like neurotypical suggestions for neurodivergent minds.

Establish a Daily Routine: Set a routine for yourself to get up, start your day, when to take breaks and end your day. Stick to your routine as much as possible. This can help create structure and consistency in your day.

Any tips for HOW to actually establish a routine? If I say I’m going to start my working day at, say, 10am, how to I actually get myself to start work at 10am when my brain is distracted and I can’t focus? 10am comes and goes, then 11am then midday…and I’m still not working…

Likewise, with Pomodoro technique. I can set an alarm and say I’ll work for 25 minutes then take a 5 minute break. But that doesn’t mean I’m focused or engaged or working for those 25 minutes. I might be. But I might just be my usual self and then it’s just that an alarm goes off after 25 mins. Or, perhaps I do work for the 25 minutes…but then I am hyper focused. So, when the alarm goes off after 25 minutes, I just turn it off and keep working and don’t take the break I’m supposed to take.

Intellectually, these sorts of strategies sound sensible. But I don’t think my brain works in a way to really be able to apply/implement them successfully?

 

[Dr. Catalyst]

Any tips for HOW to actually establish a routine? If I say I’m going to start my working day at, say, 10am, how to I actually get myself to start work at 10am when my brain is distracted and I can’t focus? 10am comes and goes, then 11am then midday…and I’m still not working…

Likewise, with Pomodoro technique. I can set an alarm and say I’ll work for 25 minutes then take a 5 minute break. But that doesn’t mean I’m focused or engaged or working for those 25 minutes. I might be. But I might just be my usual self and then it’s just that an alarm goes off after 25 mins. Or, perhaps I do work for the 25 minutes…but then I am hyper focused. So, when the alarm goes off after 25 minutes, I just turn it off and keep working and don’t take the break I’m supposed to take.

Intellectually, these sorts of strategies sound sensible. But I don’t think my brain works in a way to really be able to apply/implement them successfully?

Thank you for bringing this up, @barefoot. Establishing a routine, and following it can be tough, and it can take some time to get used to. Here are a few tips to help you set up an effective daily routine:

1. Start Small: Start by creating a simple routine that is easy to follow, maybe starting with just waking up at the same time every day. Gradually add things to your schedule over time, as you get more comfortable.

2. Be Realistic: Be realistic about your ability to follow your routine, factoring in your energy levels throughout the day. For example, you might find that you work better in the mornings rather than late at night. Try to establish tasks that work best for your energy level.

3. Stay Accountable: Try to have someone, such as a partner or a friend, hold you accountable for sticking to your routine. You can also use apps such as Trello or Forest, that can track your activity and help you reach your goals.

4. Take Breaks: As I mentioned earlier, taking breaks throughout the day can help you recharge and reset. Set up breaks into your schedule as a mindful and productive task.

5. Reward Yourself: Celebrate small successes and progress as they come and give yourself small rewards when you achieve your goals. Treat yourself for a job well done; this can motivate you to continue following your routine.

As far as the Pomodoro technique is concerned, it's okay if you can not concentrate the whole time, mainly at the beginning stages. The point of the technique is to develop a habit and to gain better focus over time. You can adjust the timer to fit your work style like start with a 10-minute timer and gradually increase the time.

Remember, developing a routine takes time, be kind to yourself as you work on implementing new strategies to find what works best for you.

 

[barefoot]

Can you tell me anything about using Clonidine to treat adult ADHD?

 

[Dr. Catalyst]

Can you tell me anything about using Clonidine to treat adult ADHD?

Clonidine is not an FDA-Approved medication for treating ADHD in adults, but it is sometimes used off-label. Clonidine is an alpha-2 adrenergic receptor agonist that helps decrease blood pressure and heart rate, and it can help reduce the symptoms of hyperactivity and impulsivity in some people with ADHD. Therefore, Clonidine is sometimes used as an off-label treatment for adult ADHD as an adjunct to stimulant medication or as a monotherapy option when stimulant medication is not effective.

It would be best to discuss any medication-related concerns with your doctor or psychiatrist, who can evaluate your specific symptoms, medical history, and medication history to determine what treatment options are best suited to your needs. A medical professional can prescribe and manage medications based on your specific needs and monitor any side effects that might occur with the medication.

 

[barefoot]

You can also use apps such as Trello or Forest, that can track your activity and help you reach your goals.

Can you tell me more about these apps?

 

[Dr. Catalyst]

Can you tell me more about these apps?

Sure! Trello is a web-based app that helps you organize and prioritize tasks by creating and managing "boards" in which you can add "cards" that correspond to individual tasks. You can set due dates for each task to help you stay on track and use labels and categories to sort your tasks in different ways. Trello also allows you to collaborate with others, which can be helpful if you're working on a project with a team.

Forest is a mobile app that helps you stay focused and productive by combining the principles of the Pomodoro technique with a "gamification" element. The idea behind the Forest app is that you plant a virtual tree at the start of a work session, and the tree grows over time as you work on the task. If you stay focused and don't leave the app during the designated work time, your tree will grow strong and healthy. If you leave the app, your tree will die. This is a fun way to motivate yourself to stay focused and engaged during work sessions without distractions.

Both Trello and Forest are great productivity tools, but there are many other apps available that can help you stay organized, focused and productive. It's always a good idea to explore different options and find tools that work best for your specific needs and preferences.

 

[barefoot]

My Doctor has suggested I use Clonidine but it doesn’t look like a common ADHD medication.

What other ADHD medications are available for adults in the UK?

 

[Dr. Catalyst]

My Doctor has suggested I use Clonidine but it doesn’t look like a common ADHD medication.

What other ADHD medications are available for adults in the UK?

In the UK, the National Institute for Health and Care Excellence (NICE) recommends the use of methylphenidate and lisdexamfetamine as first-line medication treatments for adult ADHD. Methylphenidate is available under various brand names, including Ritalin and Concerta, and is a central nervous system stimulant that increases attention and decreases impulsivity and hyperactivity. Lisdexamfetamine is available under the brand name Vyvanse and is also a central nervous system stimulant that increases attention and cognitive performance.

Other medication options for ADHD in the UK include atomoxetine (Strattera), guanfacine (Intuniv), and modafinil (Modavigil), although they are not always considered first-line options.

It's essential to talk to your doctor or psychiatrist about your medical history, any other medications you are taking, and any concerns or preferences you may have when considering medication for ADHD. They can help evaluate your specific symptoms and needs and recommend an appropriate medication that is safe and effective for you.