There can be many obstacles to planning when you have ADHD. Maybe it's hard to sit still long enough. Or you might not be able to find a planner that you like. It all seems so tedious! We've always wanted to be organized, we just don't know how!
Planning ahead lets you mentally rehearse the day before it even happens. It is important to have a way to both capture information (writing it down) and a way to review it, either in the morning or evening.
Did you know that anytime you write something down it impacts your memory? Here's how to leverage the power of writing things down to get on top of the day, the week, the month and year(s).
Try this
Routinize it. Having routines helps you to get on top of the day. You already made a great start with a morning routine in last week's post. Using the same strategy create an evening routine. Remember to allow downtime each day, as well as time to eat and sleep.
Map it. Map out your upcoming week before it even starts. A planner with a vertical week can be very helpful in looking ahead. This can help enormously with pacing because you can see what is coming. If you have a party on a Friday, it allows you time to buy a gift. Working ahead takes off a lot of stress.
Predict it. There are predictable events that can happen at the same time each year. For example, vacations, holidays, etc. If you are working on long term projects, it would be best not to schedule them during those months. Looking at a planner page that has all 12 months on one page can be helpful.
Intend it. What would you like to say about your life one year from now? You might have chosen a word that reflects the areas you would like to move forward in.
Find it. Shop around for a planner that appeals to you. You can even use a notebook as long as you're keeping everything in one place.
Note it. Some people get their best ideas in the shower! Did you know that there are actually pads made for the shower called aqua notes? It comes with a pen that has indelible ink. Try looking it up!
Stand it. You can plan out your week on a white board while standing.
Color it. Use different color pens or markers when writing down various activities or classes.
Flex it. Planning out your week doesn't have to be on a Sunday night, it can be anytime for the upcoming week.
Juice it. Interest equals focus. You might want to plan your week in a coffee shop, away from home and any distractions.
Reward it. After you have planned your week, give yourself a reward. This honors the fact that planning is hard to do! Something enjoyable connected to a challenging task ensures that we will continue to do it going forward.
Review it. Review your day in the AM if you are a morning person or in the PM if you are a night person. Leave your planner out where you can see it.
Take it. Put your schedule in your phone. This way it goes everywhere you do. You can also set alerts and reminders for upcoming events.
Ask yourself
What is the best time for me to plan?
When is the best time of day for me to do a difficult task?
How can I add interest to the planning process?
What planner works best for me?
How will I reward myself?
Need help putting together your game plan? Schedule a free consultation with an ADHD coach today!
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