There are so many ways to process information and my experience at U of T in the Information Studies Masters program has shown me that people deal with information in many different ways. One area that has particularly interested me, especially with my teaching background, is how ADD or ADHD affects the learning and working of adults and teens.
ADD is not longer solely linked to hyperactive boys and increasingly it is being recognized that growing up does not mean the ADD will disappear. Everyone has varying levels of attention deficit in their lives whether it is triggered by lack of sleep, sugar, etc. but there are many individuals who need to figure out strategies that incoporate their ADD tendencies rather than the generic guidelines that were set up some time ago for the "status quo". Rather than feeling guilty that these strategies don't work for them, people can take the time to recognize where they need help and do something about it.
In my program, I have the good fortune to know a fair number of people who are trying out different ways and since we're choosing to be Info. professionals they tend to like to share their ideas! This blog is a place where ideas can be stored for later reference. After receiving an amazing email of advice from a friend (THANK YOU THANK YOU !!!!) who battles with procrastination and ADD too, I realized that there could be a chance that other people might benefit too.
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Thanks to M. for the following advice!
" You asked me the other day about procrastinating. I find the best way to avoid procrastinating is:
A. Break your tasks down into small, manageable pieces if you can. If you can't: DON'T PANIC! Proceed to the next step.
**If you can do this, it will help you get started, be motivated, and stay on track 'cause your work will be less intimidating.
B. Pick 1-3 things to do per day that are top priority - the things that will keep you awake if you don't work on them. It doesn't mean you have to finish them in one day, just that you need to work on them today - even if it is just for 20 minutes or an hour.
**If you do this you'll be doing mind-intensive, instead of time-intensive work - which means you'll be doing 20% work for 80% results (things that directly improve your life), rather than 80% work for 20% results (unnecessary tasks like email, make-work activities out of procrastination, tasks that aren't a priority - i.e. nothing really bad will happen in your life if you don't do them)
C. Even if you , the next key is to work for 1 hour max, take an enjoyable (and preferably physical and/or social break) 5-10 minute break (walk around the block, call a friend that you can talk to for a short period of time etc.)
D. Schedule when you are going to start your work day & when you are going to stop if you can. That way you won't feel bad/anxious when you aren't working on your homework - 'cause you have a plan & 'cause then your non-homework time is really non-homework time.
E. Schedule at least a 1/2 hour per day to do something you enjoy. It could be social time and/or time doing something by yourself. I need a 1/2 hour of fun reading or chatting with Sarah before I go to bed or I have trouble shutting my brain off.
**If you do this, you'll be less likely to procrastinate b/c you'll trust yourself that you have some downtime (and won't resent yourself/school for never having any fun time, you'll also be less likely to get frustrated, discouraged, super irrevocably tired, down on yourself), something enjoyable in your life that is just for you/that isn't school/that doesn't make you anxious & instead gives you energy/happiness.
F. No matter how much you have to do, especially if you have lots to do - try to get 7 hours sleep min. Your brain needs quality sleep, your body needs good & regular food, and your mood/soul needs stimulating and social activity to stay healthy & motivated & happy.
I find these tips hard to follow when I'm stressed (i.e. in school), but when I do them they help immensely. It is amazing how making myself eat every day at noon gives me energy and improves my mood, how going to bed & waking up at roughly the same time every day affects my mood & motivation, and how talking to someone - even a stranger on the street for a couple of minutes makes me feel connected & happy & whole & fulfilled.
School sucks, but you don't! PS - My "recipe for success" & my "recipe for disaster" are below in case you find it helpful. My ADD coach also recommended coming up with a list of accomplishments & posting it somewhere that I'll see it all the time so that my brain doesn't succumb to stress and play tricks on me and forget how awesome my life is/I am." ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Personalized one-of-a-kind Recipe for Success. The first 3 actions are your "trigger actions"- the things that will be easier for you to do immediately if/when you ever begin to feel stressed.
Recipe for Success
Take a walk to clear the slate of your brain.
Schedule friend / fun time and stick to it, whether it be face to face or just a call.
Work on 1 to 3 things that are most important for me First. ONE thing at a time.
Work in 15- 50 min chunks.
Take BREAKS!!!!
Stop Work at 5:00pm and help Sarah with dinner and dishes.
Get ready for bed by 10pm and be in bed by 11pm.
Get 7-8 hours sleep Minimum.
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You can also create your own 'one-of-a-kind' “Recipe for Disaster” to keep you Conscious and Aware of the things that Don't serve or support you.
-Not taking breaks “Let me just do one more thing…”
-Saying “I don’t have enough time”
-Hyperfocusing on work-load... etc.
Post and keep these lists going to bring even More clarity into your life
"It is a process of diverting one's scattered forces into one powerful channel".
-James Allen
-James Allen
- do the priority items (the harder stuff
- usually the assignments) first
- break down these tasks into manageable steps
- take breaks & give yourself time off for fun behaviour
- going for a walk helps give my brain a rest & your body some oxygen + gives my stress some release & gives you energy in return
- eat and sleep lots & regularly, schedule calls/time with activities/people that make you happy/laugh.
Once you find something/someone can that get you a little on track right away & quickly, make that your first stop next time you get stuck - like an emergency procrastination fixer.
Procrastination rears it head when assignments feel intimidating or complex or when one doesn't know how to start them. The best thing to do is to start writing right away - before I've researched a ton ('cause at that point it is too intimidating & I feel like other writers have already said it so much better than I can).
I have trouble with outlines so my tutor has had me start an "Idea List." This is where you jot your ideas/rough text down under headings. This framework helps me get over my perfectionist tendency to edit so much that I have trouble getting much writing done. Plus it gives my ideas/writing some structure. It is a non-intimidating way to get started/get writing.
I procrastinate when the deadline feels tight. Then I kick into fight or flight mode: I either avoid (which makes me anxious) or I overdo my research/writing (which is when I stop taking breaks & then I exhausted & down on myself). The ole All or Nothing approach. The best thing to do is to start with the bare minimum (go for the B!) and adding more if I have time.
I also procrastinate/work too hard/get negative when I'm exhausted/bitter that I never have any fun time/when I feel like school is never ending. But this semester is ending! Plus the Spring weather is coming! Woo!
To remind yourself you can have a Fun Folder with pictures of things that make you laugh/feel good (things you like to do, people you love, and pictures of you feeling/looking your best). I've never done this one but I'm thinking it would be a good way to counter my brain when it tries to convince me things that aren't true (work w/o breaks, negative stuff etc.).
Something else that works for me is if I tell myself (or someone tells me) I'll just work on (this one thing) for an hour. Just an hour. Usually an hour sounds not intimidating & is do-able even when I'm really tired.
I often end up working longer than an hour b/c my fear of getting started is gone b/c I've made some progress. You can also make a Distraction List of things that pop into your head & tell yourself that these are things to be done later, after working on your priority activity for one hour at a time. It can help quiet down the ADD/make-work procrastinator.
I also downloaded some free software recently called Stretchware that reminds me to stretch on the hour.
Really my friend M. is amazing... I cannot thank her enough for sharing all of these ideas.
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