From the moment the day starts, you're already feeling stressed out. You know you have a long to-do list, but getting started on any task seems nearly impossible. You're easily distracted, and social media is far more appealing than the work at hand. Before you notice it, the morning has passed.
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You attempt to manage your work with a schedule, but even then you struggle to stick to it. Your focus seems to gravitate towards less important things. Time slips through your fingers like fine sand and never returns.
As you push yourself to be more productive, you become even more anxious because it seems unattainable.
As the day goes by and the work remains unfinished, you wonder where the time went. Your mind is full of plans, goals, and dreams, but progress feels elusive. You promise to do better tomorrow, make a plan and stick to it! But deep down, you know it's not going to be easy. The more tasks you accumulate, the more you avoid them, leading to a vicious cycle of inaction and frustration. This cycle repeats itself daily, and when deadlines arrive, you're left scrambling to complete the task.
Some people might call this procrastination, but it is also a characteristic of ADHD (Attention Deficit Hyperactivity Disorder).
Time is an abstract concept for individuals with ADHD. They struggle to understand the passage of time and its implications. When faced with demanding tasks and deadlines, they often feel stressed and anxious, fearing they don't have enough time.
People with ADHD are also prone to time-wasting dilemmas. They can be easily distracted and delayed in completing tasks, leading to wasted time. As they realize they're running out of time, anxiety can make them prone to self-doubt, preventing them from starting or completing tasks.
Time management difficulties in people with ADHD are often due to challenges with executive functioning, the cognitive process that enables individuals to plan, organize, and complete tasks.
People with ADHD might have difficulty with time perception, accurately estimating how long a task will take, or not anticipating losing time due to potential obstacles in their work. This can lead to overcommitment or underestimation of the time needed for a task.
Additionally, external stimuli can distract those with ADHD, making it difficult to maintain attention and stay on task. Distractions such as phone applications, emails, or social media notifications can be extremely disruptive to concentration and lead to procrastination.
The ADHD brain faces unique challenges in time management due to factors related to executive functioning, hyperactivity/impulsivity, time perception, and distractibility.
To address these challenges, start by ceasing the avoidance of work you need to do. Set reasonable expectations for each task and estimate the time required appropriately.
For instance, if you think you can finish paperwork in half an hour, but it actually takes two or three hours, allocate three hours as a reasonable time for the task.
By practicing this approach, the habit of procrastination will gradually subside.
Reasonable estimation of time will also enable your spirit and strength to recover as soon as possible, and no longer drown in endless self-doubt.