How to Create Plans That Work for People With ADHD
Planning is a core executive functioning skill that is often not at its optimal level of performance for people with ADHD (Attention Deficit and Hyperactivity Disorder). The ability to plan affects our daily existence. It encompasses everything from remembering scheduled appointments and where they are recorded (amongst your multiple lists of planners - the most recent of which you may have bought just three days ago), to deciding on when to start getting ready to be able to be on time for the meeting, as well as what to wear, and where to find that chosen shirt amidst the pile of laundry from last week’s washing that still hasn't been sorted due to other pressing tasks like doing the dishes and grocery shopping before the workweek began. I should stop for fear of knocking my mind as well as yours into overwhelm, as I believe you get the point I am trying to make here.
So, how can people with ADHD plan better? How can they make plans and take steps to actually initiate and complete those plans? The issue is often not a failure to recognize the need for planning; but as you read above, the thought of planning itself can send their brains into overdrive and paralysis, leading to procrastination, procrastivity, and unmet goals, among other things.
You need to make a plan, to plan!
Here are 10 steps that can help the ADHD brain with planning -
Decide on an external memory system that supports your learning style and get it, so it’s always handy. Our memory often fails us, so we need a reliable system to record things - whether it's a notebook, digital planner, or another method that suits your learning style.
Decide on a time that you will allocate to planning - you need to make a plan, to plan - monthly, weekly, and daily - and remove any distractions that will get in the way of you doing this. Designate specific times for planning and create a distraction-free environment to focus on this task.
Plan using your external memory system -
Monthly - Look at your overall goals and tasks for the month, considering all aspects of your life and responsibilities.
Weekly - Review and adjust your monthly plan to create a detailed weekly plan with specific tasks and deadlines.
Daily - Start and end each day by reviewing your daily plan, prioritizing tasks, and adjusting as needed.
When undertaking Step 3, state clear goals - Clearly define what you need to do and why it's important. Tap into your motivation to add significance to the task at hand.
Break the tasks down into smaller sub-tasks that are easier to manage. This will make it less overwhelming for you and may give you the motivation to get started. The result of getting that small task done may further motivate you to begin the next task, inching you closer towards your goal.
Create a timeline for each task, including sub-tasks - Set deadlines for each task and sub-task. Regularly revisit your plan to track your progress and stay on schedule.
Identify any potential roadblocks or challenges - Anticipate potential obstacles and develop strategies to overcome them. Use visual or auditory cues or reminders if needed to keep you on track, or solicit the help of others.
Gather the resources that you need - Before starting a task, ensure you have all the necessary resources - people, items, equipment, etc. - to complete it successfully.
Be flexible and adapt to change - Things don't always go according to plan, so be prepared to make changes as needed, on a daily, weekly, and monthly basis, remaining flexible and adaptable to unexpected changes.
Celebrate your successes - Take the time to acknowledge your accomplishments and celebrate your progress along the way.
Sometimes, despite our best efforts, we still struggle with planning. You may find that you do a great job at getting the big picture tasks done, but lack the extra steam needed to finish off the final bits. It could be that you are managing multiple projects which are all happening concurrently, and you are struggling to keep it all working in sync. Or it may be that you effectively get your work tasks done, but your responsibilities at home, which are equally important, are falling apart.
These are times when you may benefit from someone coming alongside you to support you in understanding your own unique ADHD challenges and co-creating a plan to move you forward towards your goal.
Book a complimentary session to see how we can help, and when you book, don’t forget to mark the date in your calendar!
Ps - sign up for your complimentary copy of the 10 Steps.