ADHD is like having a racecar brain with bicycle brakes. In order for ADHD adults to stay on task, activities must be stimulating and most of all—fun. This is due to weakened dopamine transmitters, pathways that control the brain’s pleasure center. But between folding sheets and filling spreadsheets, there are daily duties that must get done.
Here are 5 ways to take tasks from mundane to merry.
1. Start with fun.
As an adult with ADHD, you know starting is the hardest part. Continuing and completing the activity proves far less daunting. Whether it’s drawing or dancing, start with your strength. You’ll boost self-confidence and lead your list with a success.
2. Change the setting.
Shifting your screen to your backyard can be just the break your brain needs. A change in environment improves your directed attention. And who says you can’t pay bills while enjoying your backyard patio?
3. Make it a game.
Individuals with ADHD thrive under pressure. Can you finish your PowerPoint in 2 hours? Challenge yourself with a timer!
4. Turn 3 tasks into 1.
Think through the multiple tasks involved in a single activity. For example, in one study, participants were able to prepare dinner, set the table, and make dessert at the same time without distraction. Even though they were doing one activity (cooking), the tasks created enough variety to keep participants engaged.
5. Bring a friend.
Doing a similar activity with other people, a brainstorming session, for example, can increase performance. When adults with ADHD feel a sense of teamwork, they’re more likely to finish a task.
Keep it interesting, make it fun and your focus will flourish.