Do you find yourself procrastinating, getting distracted, and unable to start a task? Many people with ADHD say they feel paralysed when faced with a job that is simple, boring or mundane.
I came across this acronym – ICNU – and it was a light bulb moment. Next time you feel unable to start a task, ask yourself – is it…
Interesting, Challenging, Novel or Urgent?
If the the answer is no, you might be avoiding the task, and getting stressed about it at the same time.
I have come across some tips that might help. Make the task more interesting or challenging by adding adding an element of fun or turning it into a game. Give yourself rewards for completing it – TV show, chocolate, going for a walk – this works for some people. Or try the Pomodoro technique. You can download a free app that times you for 25 minutes of work and 5 minutes of rest. It plays a choice of relaxing sounds in the background, and then tells you to ‘stop working’ or ‘get back to work.’
You can add an element of novelty into the task by using new and exciting stationery – who doesn’t love a new notebook – rearranging your workspace, or doing the task in a different way using new tools or techniques. Obviously this could lead to further procrastination, but also getting the job done.
Many of us leave the task until the last possible moment, when it becomes urgent. This can be great for some people who thrive on the adrenaline or live to deadlines, but for many the stress is too much. And sometimes the last moment is too late. There is no easy answer, but some people create their own pre-deadlines, rely on scheduling, live by their calendar or work to lists.
Whatever the task, it’s helpful to know why you are stuck and that you can try some different ways to get the thing done.
For an in depth look at this issue and great ideas to help, have a look at Professor Amanda Kirby’s news letter on LinkedIn.
