Work on your goals and productivity with coaching to support ADHD

Coaching can be super supportive for people with an ADHD diagnosis to be more productive. If you think about how frustrating procrastinating is and how your anxiety increases when you think about deadlines, then coaching can be helpful for this process. I have six tips in this article that might be of help.

1. Identify the ways that work for you

If you have a really active brain, for example, then trying to fit into an established pattern that works for others may not work for you. A way to ensure engagement, interest and focus is all about a person-centred approach and focusing on what is already working. Then we can work on getting more of that. Apply a strengths-based approach, to work on what works for you.

2. Manage your environment

Distractions can be an issue, not just if you have an ADHD diagnosis, but for everyone when we are wanting to work on our goals and stick to a task. What does your environment look like when you are at your most productive?

Can you adapt what is around you to be conducive to the way you work best? It is helpful to set up your work or creative space the day before or have your gym bag packed and ready. Set the scene of what you would like your day to accomplish!

3. Trick yourself with time

The five-minute start is a really great place to get started on a task. Tell yourself that you are going to start something for five minutes. Then check back with the time after you have been going for a while, I bet you will actually be way past the five minutes!

Bring your deadlines forward, give yourself a week or so less than is the actual case. Effective time management works when 60% is planned and 40% is left over for unforeseen eventualities. You can play around with what works best for you. Too much extra time can lead to distractions so work out what gives you a false deadline but also provides a bit of the pressure of 'cutting it close'.

4. Chunk it down

Often, people with ADHD have really awesome ideas with big vision. This is good news as you are probably truly visionary and inspirational to others. However, achieving what you set out to do can feel overwhelming.

So, like a bar of your favourite chocolate... chunk it down! Give yourself a reward each time you have achieved a subtask so you can keep track of and incentivise yourself with your progress.

5. Connect to your values and interest

A good way to get your stuff done is to remind yourself what you or other people are going to get out of you doing it. What is the purpose of the goal you set out to achieve and then what is the deeper purpose of that? What will it look like when you are there? How will you feel?

I could say I am writing a dance choreography as I like to keep fit, however, the deeper reason for this might be so I can perform in front of my favourite dance family and feel good. Plus it might also mean that I can teach it and make other people feel good. If I see their smiling faces I am going to get on and get productive!

Ask yourself why are you doing what you are doing. What is it going to look like and feel like when you achieve your goal? Visualise this to 'keep on keeping on'.

6. Enlist support

Ask those you are close to for support. It can be helpful to explain what is going on for you so you can increase understanding and feel heard. To get things done help from others can be a key factor. I have been told by coachees that being held accountable is really helpful, it increases motivation to get things done. 

I hope this has helped you to think about some strategies to be more productive. I would love to hear from you!