ADHD COPING STRATEGIES: CREATING YOUR UNIQUE RULES

 

The answer is "no" you are not the only person who follows their own set of rules professionally or personally. This is an ADHD trait that isn't so common. I have always followed my own set of rules throughout my life. I couldn't explain to anyone else why I felt some rules applied to me while others didn't. A large part of this was knowing what I could and could not get away it.

The reason you started doing this is that people often find themselves creating their own set of rules to follow as a way to navigate a world that doesn’t always align with their unique cognitive processes. This behavior can be understood through several key factors: the need for structure, the desire for control, the requirement for personalization, and the pursuit of self-efficacy.

This is normal for you to do.

To explain further this isn't a written-out manual or something someone with ADHD can easily recite to anyone. The rules we follow seem to come up only when we need them. 

Please refrain from asking a lot of questions about the rules they follow to someone with ADHD. At first they will have no idea what you are talking about, especially because this topic came out of nowhere. 

Here I explained the need for structure, the desire for control, the requirement for personalization, and the pursuit of self-efficacy in greater detail with examples. 

Desire for Control

Autonomy: Many people with ADHD struggle with feeling out of control due to their symptoms. By establishing their own rules, they gain a sense of autonomy over their environment and daily routines. This control is empowering and helps mitigate feelings of helplessness or frustration.

Examples:

• Customized Workflows: At work or school, instead of adhering strictly to conventional methods, an individual might create a personalized workflow that allows them to utilize their strengths and manage their weaknesses effectively.
• Personal Boundaries: They might set personal boundaries and rules around social interactions or commitments to avoid overstimulation or burnout, which are common challenges for people with ADHD.

ADHD Coping Strategies

Creating customized workflows is a common strategy for individuals with ADHD to maximize their productivity and manage their symptoms effectively. Here are some specific examples of how someone with ADHD might create and implement these personalized workflows at work or school.

 

Boundaries

 Task Prioritization and Time Management

Prioritization Grids: An individual might use a prioritization grid (like the Eisenhower Matrix) to categorize tasks based on urgency and importance. This helps them focus on high-priority tasks and avoid getting sidetracked by less critical activities.

Example:

• Work Scenario: A project manager with ADHD might use a prioritization grid to categorize tasks into four quadrants: important and urgent, important but not urgent, urgent but not important, and neither. By doing so, they ensure that they allocate their energy to tasks that have the most significant impact on project outcomes, rather than getting lost in less important details.

Time Blocking: Instead of working on tasks whenever they come up, an individual might allocate specific blocks of time to different types of activities. This technique helps manage time more effectively and provides a clear structure for the day.

Example:

• School Scenario: A student with ADHD might block out time in their schedule for specific activities, such as studying for a particular subject, attending classes, and taking breaks. For instance, they could set aside 9:00 AM to 11:00 AM for mathematics, followed by a 30-minute break, and then another block from 11:30 AM to 1:00 PM for language arts. This structured approach helps maintain focus and ensures that all subjects receive adequate attention.

 Use of Technology and Tools

Digital Tools: Leveraging apps and software designed to enhance productivity can be particularly beneficial. Tools like Trello, Asana, or Notion can help manage tasks, set reminders, and track progress.

Example:

• Work Scenario: An employee with ADHD working in a marketing department might use Trello to create a visual workflow for their tasks. Each task is represented by a card, which can be moved through different stages (e.g., to-do, in-progress, completed). This visual representation makes it easier to manage multiple projects and see progress at a glance.

Pomodoro Technique: The Pomodoro Technique, which involves working for a set period (usually 25 minutes) followed by a short break, can help maintain focus and prevent burnout.

Example:

• School Scenario: A college student with ADHD might use a Pomodoro timer app to break down their study sessions. They study for 25 minutes, take a 5-minute break, and repeat the cycle. This method helps maintain concentration and provides regular intervals to rest and recharge.

 Physical Environment Adjustments

Tailored Workspaces: Adjusting the physical workspace to minimize distractions and enhance focus can be crucial. This might involve using noise-canceling headphones, organizing the desk to reduce clutter, or choosing a location with minimal interruptions.

Example:

• Work Scenario: A software developer with ADHD might set up their workspace in a quiet corner of the office, use noise-canceling headphones to block out background noise, and keep their desk organized with only the essential tools and documents. This setup reduces sensory overload and helps maintain concentration on coding tasks.

Dedicated Study Areas: Similarly, creating a dedicated study area at home or in a library can help reinforce the habit of studying and make it easier to transition into a focused state.

Example:

• School Scenario: A high school student with ADHD might designate a specific corner of their bedroom or a spot in the local library as their study area. They keep all their study materials there, and use a comfortable chair and adequate lighting to create an environment conducive to learning.

Task Chunking and Breaks

Task Chunking: Breaking larger tasks into smaller, more manageable chunks can prevent feelings of overwhelm and make it easier to start and complete tasks.

Example:

• Work Scenario: A graphic designer with ADHD might break down a large project, like creating a website, into smaller tasks such as sketching initial designs, selecting color schemes, and developing individual pages. Each of these smaller tasks can be tackled one at a time, making the project seem less daunting.

Frequent Breaks: Incorporating frequent, short breaks helps maintain energy levels and prevents burnout. These breaks can be used to stretch, grab a snack, or engage in a brief physical activity.

Example:

• School Scenario: A middle school student with ADHD might set a timer to remind them to take a 5-minute break every 20 minutes while doing homework. During these breaks, they can stretch or do a quick physical activity to reset their focus before returning to their work.

 

 

Personalized Learning and Work Styles

Active Learning Techniques: Individuals might employ active learning techniques, such as teaching the material to someone else, using flashcards, or engaging in group discussions.

Example:

• School Scenario: A college student with ADHD might join or form a study group where they take turns explaining concepts to each other. This active engagement helps reinforce learning and keeps the study sessions dynamic and interactive.

Flexible Work Hours: When possible, individuals might negotiate flexible work hours to align with their most productive times of the day.

Example:

• Work Scenario: An employee with ADHD might find that they are most productive in the early morning and late evening. They could negotiate with their employer to start their workday earlier and take a longer break in the middle of the day, returning to work in the late afternoon or evening when they are more focused.

Setting personal boundaries is essential for individuals with ADHD to manage their symptoms effectively and maintain their well-being. Personal boundaries help create a structured environment, reduce stress, and ensure that their unique needs are met. Here are some examples of how individuals with ADHD might establish personal boundaries in various aspects of their lives:

Social Boundaries

Limiting Social Interactions: To avoid social overwhelm and overstimulation, individuals with ADHD might limit the number of social interactions they engage in, especially during times when they need to focus on work or personal projects.

Example:

• Work Scenario: An employee with ADHD might set a boundary of attending only one social event per week, such as a team lunch or after-work gathering, to prevent social fatigue and ensure they have enough energy for their professional responsibilities.

Scheduled Social Time: Designating specific times for social activities can help manage energy levels and maintain focus during work or study periods.

Example:

• School Scenario: A college student with ADHD might set aside Friday evenings for socializing with friends. By scheduling social time, they can enjoy social interactions without compromising their study schedule during the week.

Communication Boundaries

Response Time: Establishing boundaries around response times for emails, messages, and calls can help manage distractions and maintain focus on tasks.

Example:

• Work Scenario: A manager with ADHD might set a boundary that they will only check and respond to emails at specific times of the day, such as 10:00 AM and 4:00 PM. This helps prevent constant interruptions and allows for focused work periods.

Setting Expectations: Clearly communicating availability and preferred methods of communication can help others understand and respect these boundaries.

Example:

• Work Scenario: An employee with ADHD might inform their colleagues that they prefer to be contacted via email for non-urgent matters and that they are available for phone calls only during certain hours. This clarity helps manage interruptions and ensures that communication is effective.

 Work and Study Boundaries

Work Hours: Establishing clear work hours and sticking to them can help maintain a healthy work-life balance and prevent burnout.

Example:

• Work Scenario: A freelance graphic designer with ADHD might set a boundary of working from 9:00 AM to 5:00 PM, with a strict cut-off time. This prevents work from spilling into personal time and helps maintain a balanced routine.

Study Sessions: Setting specific study times and adhering to them can create a consistent routine that supports focus and productivity.

Example:

• School Scenario: A high school student with ADHD might create a study schedule that includes studying from 4:00 PM to 6:00 PM every weekday. By sticking to this schedule, they develop a habit that helps them stay on track with their schoolwork.

 Environmental Boundaries

Designated Workspaces: Creating specific areas for work or study helps separate these activities from leisure, reducing distractions and improving focus.

Example:

• Work Scenario: An employee with ADHD working from home might designate a specific room or corner of their home as their office space. This boundary helps them mentally separate work from relaxation areas, making it easier to concentrate.

Noise Control: Implementing boundaries around noise levels and using tools like noise-canceling headphones can help create a more conducive environment for focus.

Example:

• Work Scenario: An individual with ADHD might set a boundary that they will work in a quiet room with the door closed and use noise-canceling headphones to block out household noises. This reduces auditory distractions and enhances concentration.

 Personal Care Boundaries

Self-Care Time: Prioritizing self-care activities and setting boundaries around this time ensures that individuals with ADHD take care of their mental and physical health.

Example:

• Personal Scenario: An adult with ADHD might set a boundary of spending 30 minutes each morning on self-care activities, such as meditation, exercise, or journaling. This routine helps them start the day with a clear mind and balanced energy.

Sleep Routine: Establishing a consistent sleep routine and sticking to it is crucial for managing ADHD symptoms and overall well-being.

Example:

• Personal Scenario: An individual with ADHD might set a boundary of going to bed by 10:30 PM every night and waking up at 6:30 AM. This consistent sleep schedule helps regulate their energy levels and improve cognitive functioning.

Task Management Boundaries

Limiting Multitasking: To enhance focus and productivity, individuals with ADHD might set boundaries around multitasking and instead prioritize single-tasking.

Example:

• Work Scenario: A project manager with ADHD might set a boundary of working on one project at a time, dedicating specific blocks of time to each task. This helps prevent overwhelm and ensures that each project receives the necessary attention.

Break Times: Taking regular breaks is essential for maintaining focus and preventing burnout. Setting boundaries around break times ensures that these breaks are honored.

Example:

• Work Scenario: An employee with ADHD might set a boundary of taking a 5-minute break every hour to stretch, walk around, or relax. This practice helps maintain energy levels and improve overall productivity.

 

Establishing personal boundaries is a vital strategy for individuals with ADHD to create a supportive and manageable environment. By setting and adhering to these boundaries, they can effectively navigate their daily challenges, enhance their focus and productivity, and maintain their overall well-being. These boundaries are personalized to meet their unique needs and help them thrive in various aspects of their lives. 

Part 2

Chaos Management: People with ADHD frequently experience a sense of chaos in their daily lives due to difficulties with attention regulation, impulsivity, and hyperactivity. Creating their own set of rules provides a framework that can help bring order to this chaos. This structure is crucial for managing time, tasks, and responsibilities in a way that is comprehensible and manageable for them.

Examples:

• Personalized To-Do Lists: Instead of following conventional to-do lists, someone with ADHD might develop a color-coded system or use specific apps designed to hold their attention and keep them engaged.
• Unique Schedules: Traditional schedules might be too rigid or not account for their natural ebbs and flows in energy and focus. Therefore, they might create flexible schedules that allow for short bursts of activity followed by breaks.

Examples

Creating unique schedules is a common and effective strategy for individuals with ADHD to manage their time and tasks more efficiently. These schedules are tailored to fit their specific needs, energy levels, and cognitive patterns, helping them maintain focus, reduce stress, and increase productivity. Here are some detailed examples of unique schedules for different scenarios:

Flexible Work Schedules

Customized Work Hours: Traditional 9-to-5 work hours may not be ideal for someone with ADHD, as their peak productivity times might differ from the norm. A flexible work schedule allows them to work during their most productive hours.

Example:

• Work Scenario: A software developer with ADHD might find that they are most productive in the early morning and late evening. Their schedule could be 6:00 AM to 10:00 AM and then 6:00 PM to 10:00 PM, allowing them to take a long midday break. This flexibility helps them capitalize on their high-energy periods and avoid the typical afternoon slump.

Non-Traditional Study Schedules

Study Intervals: Instead of long, uninterrupted study sessions, individuals with ADHD might benefit from shorter, more frequent study intervals with breaks in between.

Example:

• School Scenario: A college student with ADHD could use the Pomodoro Technique, studying for 25 minutes followed by a 5-minute break. After four such intervals, they take a longer 20-minute break. Their study schedule might look like this: 9:00 AM to 9:25 AM (study), 9:25 AM to 9:30 AM (break), and repeat until noon, followed by a longer break.

Energy-Based Task Scheduling

High and Low Energy Tasks: Individuals with ADHD often have fluctuating energy levels throughout the day. Scheduling high-energy tasks during peak periods and low-energy tasks during slower periods can optimize productivity.

Example:

• Work Scenario: A marketing professional with ADHD might schedule brainstorming sessions and creative tasks in the morning when their energy is highest (8:00 AM to 10:00 AM). Administrative tasks, like responding to emails and organizing files, could be scheduled for the early afternoon when their energy levels typically dip (1:00 PM to 3:00 PM).

 Integrating Physical Activity

Movement Breaks: Incorporating regular physical activity into the schedule can help manage hyperactivity and improve focus.

Example:

• Work Scenario: An office worker with ADHD might schedule short exercise breaks throughout the day. Their schedule could include a 10-minute walk at 10:00 AM, a quick stretching session at 2:00 PM, and a 15-minute yoga break at 4:00 PM. These breaks help release pent-up energy and enhance concentration.

 Chunking Tasks and Downtime

Task Chunking: Breaking down larger tasks into smaller, more manageable chunks can prevent overwhelm and maintain focus.

Example:

• School Scenario: A high school student with ADHD might break down their homework assignments into smaller parts. Instead of doing all their math homework in one go, they might work on it for 30 minutes, take a 10-minute break, and then switch to another subject. This approach keeps their brain engaged and prevents burnout.

 Personalized Routine Adjustments

Adjusting Routine Based on Needs: Sometimes, routines need to be adjusted to fit specific needs or events. Being flexible and adaptive can help manage ADHD symptoms better.

Example:

• Work Scenario: An entrepreneur with ADHD might have a variable schedule based on daily priorities. They might spend Monday mornings planning their week, Tuesday afternoons meeting with clients, and Wednesday evenings working on creative projects. By adjusting their routine as needed, they can stay engaged and productive.

 Incorporating Hobbies and Interests

Scheduled Hobby Time: Including time for hobbies and interests in the schedule can provide a mental break and a reward system, enhancing overall motivation and well-being.

Example:

• Personal Scenario: An adult with ADHD who enjoys painting might schedule time for this activity every evening from 7:00 PM to 8:00 PM. This time serves as a relaxing end to the day and a motivating reward for completing daily tasks.

 Buffer Time for Transitions

Transition Periods: Individuals with ADHD might need extra time to transition between tasks or activities to avoid feeling rushed or overwhelmed.

Example:

• Work Scenario: A teacher with ADHD might schedule 10-minute buffer periods between classes to organize their materials, reset their focus, and prepare for the next group of students. This transition time helps them stay on top of their responsibilities and reduces stress.

Evening and Morning Routines

Structured Routines: Having a structured evening and morning routine can help individuals with ADHD start and end their day smoothly, setting the tone for a productive day ahead.

Example:

• Personal Scenario: An individual with ADHD might have a morning routine that includes 15 minutes of meditation, a healthy breakfast, and reviewing their to-do list for the day. Their evening routine might include 30 minutes of reading, preparing for the next day, and winding down with a calming activity like listening to music or taking a warm bath.

Requirement for Personalization

Individual Differences: ADHD manifests differently in each person, meaning there is no one-size-fits-all approach to managing it. The strategies that work for one person may not work for another. Therefore, individuals often develop rules that cater specifically to their needs, preferences, and triggers.

Examples:

• Tailored Study Techniques: A student with ADHD might adopt unconventional study methods, such as using movement (like walking while reading) to help maintain focus, or employing mnemonic devices that make sense to them but might seem odd to others.
• Environmental Adjustments: Creating an environment that minimizes distractions, such as using noise-canceling headphones or working in a quiet room, is a rule someone with ADHD might follow to improve concentration.

 

Pursuit of Self-Efficacy

Building Competence: Developing and following their own rules can enhance a person's sense of competence and self-efficacy. When they discover what works for them and implement it successfully, it boosts their confidence and reinforces their ability to manage their symptoms effectively.

Examples:

• Task Chunking: Breaking tasks into smaller, more manageable chunks is a rule many with ADHD adopt to avoid feeling overwhelmed and to track progress more effectively.
• Reward Systems: Creating a system of rewards for completing tasks can provide the necessary motivation and positive reinforcement, turning potentially mundane or challenging activities into more engaging ones.

 

Whether individuals with ADHD follow the standard set of rules at work can vary significantly based on their personal strategies, workplace environment, and the nature of their job responsibilities. Here are some insights into how individuals with ADHD might approach and navigate workplace rules:

 Adherence to Formal Policies and Procedures

Compliance with Basic Rules: In most workplaces, there are essential policies and procedures that all employees are expected to follow, such as safety protocols, confidentiality agreements, and legal requirements. Individuals with ADHD typically understand the importance of these rules and make efforts to comply with them.

Example:

• Safety Procedures: An employee with ADHD working in a manufacturing plant will adhere strictly to safety protocols, including wearing protective gear and following established procedures for operating machinery. They recognize the critical importance of these rules for their own safety and the safety of others.

 Personalized Approaches to Task Management

Customized Task Management: While they might adhere to formal policies, individuals with ADHD often develop personalized strategies for managing tasks and projects. These strategies are designed to accommodate their cognitive strengths and challenges, which may differ from conventional methods.

Example:

• Task Prioritization: Instead of following a linear approach to task prioritization, an employee with ADHD might use color-coded systems or digital tools to visually organize and prioritize tasks based on urgency and importance. This approach helps them manage their workload effectively while ensuring critical tasks receive appropriate attention.

 Flexibility in Work Methods

Adaptation to Work Styles: Individuals with ADHD may find traditional work methods challenging and may need to adapt or modify their approach to tasks to enhance productivity and focus.

Example:

• Work Environment: A creative professional with ADHD might request flexibility in their workspace, such as having a quieter area or using noise-canceling headphones to minimize distractions. This adjustment allows them to maintain focus on creative tasks that require deep concentration.

Communication and Collaboration

Effective Communication: Clear and open communication is crucial for individuals with ADHD to navigate workplace expectations and collaborate effectively with colleagues.

Example:

• Meeting Participation: In meetings, an employee with ADHD might actively participate by taking notes or asking clarifying questions to stay engaged and contribute meaningfully to discussions. They may also use strategies like summarizing key points to ensure they grasp the information discussed.

Managing Time and Deadlines

Time Management Strategies: Time management can be challenging for individuals with ADHD due to difficulties with planning and prioritization. They often rely on structured schedules, reminders, and break times to stay organized and meet deadlines.

Example:

• Deadline Management: An employee with ADHD might set personal deadlines ahead of official deadlines to allow for additional time to review and revise their work. They may also use tools like task lists or project management software to track progress and ensure tasks are completed on time.. Seeking Accommodations and Support

Advocating for Needs: Some individuals with ADHD may seek accommodations or support from their employer to optimize their performance and well-being at work.

Example:

• Accommodations: An employee with ADHD might request accommodations such as flexible work hours, a quieter workspace, or additional training in time management techniques. These accommodations help mitigate challenges associated with ADHD and enable them to perform their job duties effectively.

Professional Development and Growth

Continuous Improvement: Individuals with ADHD are often motivated to pursue professional development opportunities to enhance their skills and knowledge in their field.

Example:

• Skill Enhancement: A professional with ADHD might enroll in workshops or online courses to improve specific skills related to their job role, such as communication, project management, or organization. This proactive approach demonstrates their commitment to professional growth and development.