Get Stuff Done--- Without Constant Stress and Criticism

Written by Cynthia Hammer, MSW

Is it really possible for someone with ADHD to “get stuff done” when one of our biggest challenges is procrastination?

I have known about my inattentive ADHD for 30 years and think I know “best practices” for becoming all you can be as someone with ADHD, so I am surprised when I come across new, effective information.  Here’s a nutshell explanation of what I learned yesterday.

The three elements to getting stuff done have to be done together—a package plan. 

1.        I always knew that accountability-- telling someone you were going to do something or having someone actually be nearby while you work on a task, (often called “a body double’) -- was an effective tool.  This was not new information, but learning that accountability alone is not enough was new.

 2.       We need to have a practice mindset—to realize that we are undertaking tasks that are new—that we lack experience doing them—that, in essence, we need to practice in order to improve.  We can’t compare ourselves with people who gotten stuff done their whole lives.  They are experts; and we are beginners.

 When practicing a new skill, don’t expect to be good at it right away. Give yourself leeway.   Withhold judgment.  If you feel discouraged, tell yourself, “This is hard, but I made a commitment to get it done. (see #1) Tell yourself, “I am practicing a new skill.  I can’t expect to be good at it on the first, or the first several tries: but I will stick with it until it becomes a habit.” 

  3.       Students beginning piano lessons usually start by learning the names and location of the keys.  Then they practice scales to learn how to depress the keys and transition smoothly from one key to another, building up muscle memory in their fingers and hands. If a piano teacher immediately expected a new student to play, “Don’t Stop Believin,’” we would think, “What a terrible instructor. She’s expecting way too much.”

 For us to learn a new skill, we must start with easy, baby steps.  Take one baby step. Only take a second step when you conquered the first step.  Build your new skill, step by easy step.

 As a child, do you remember playing, “Mother, May I?” where you ask, “Mother, may I take one giant step forward, and Mother replies, ‘No, but you may take one baby step forward.’ “ Remember that game as you start on your journey to get stuff done