Finding Your Rhythm
04 of 08When you feel overloaded, rushed or close to snapping, pause and notice what's happening in your body. You might need to step outside, move, take a few slower breaths or spend a moment somewhere quieter. Notice what helps you feel steady enough to decide what to do next. Make room for regular meals, sleep and physical activity in your wider ADHD support. [4]
Practical approaches to managing, focus and organisation
- Try working on one task for 30 minutes, then take a short break. Start with a shorter block if that feels more manageable.
- Use visible reminders: sticky notes, lists in your phone that have weekly or daily reminders, whiteboards, alarms and calendars
- Break tasks down into the smallest possible steps
- Work alongside someone, in person or online (sometimes called body doubling) keeps you motivated to stay focused, like a trainer at the gym.
- Make space to focus. Set up somewhere with fewer distractions. If working from home distracts you, block out a few hours elsewhere or book a short staycation to give a bigger project your full attention.
- Plan your breaks before you get absorbed. Set a reminder to eat, take a break or finish for the day.
- Outsource what overwhelms you, if you have the means. Getting help with cleaning, laundry or other household tasks can free up time and energy for the things that matter most to you.
