this post was submitted on 17 Dec 2024
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ADHD
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My husband deals with that, and one thing that has helped him quite a bit is setting alarms. If he knows he is taking on an extended task, he will set an alarm on his phone for every hour or so. When it goes off, it distracts him from whatever he was doing and interrupts anything he is watching, so he is reminded to get back on task.
Another tool is accountability to another person. If he is having a bad focus day, he will sometimes ask me to bug him if I notice he is distracted for too long. Use this sparingly. I have been this person for a few people with ADHD, and using this too often has resulted in me being responded to like a parent asking their kid to stop playing games and eat their dinner. You don't want to end up viewing your friends and partners as though they are an authority figure.
As someone with ADHD and who also works from home 4 days a week, alarms are your friend. I have specific alarms set for tasks i need to get done every day aside from my main duties.
Depending on your job, setting up automations can also help. Anything to make your life easier will give your brain more bandwidth which ive found helps me focus better. For me, i have a script that automatically refreshes a webpage that i need to monitor all the time. I always keep this tab separate so that when it does refresh, i almost always notice.
I'm an automation engineer so this is literally my job. I've automated everything I can but since it's my job it literally never ends.
As another eng, let me suggest two things:
I find that helps me a ton.
2. Consider looking at getting a "Time Timer". They are a little pricey for what they are but they a) move the alarm from digital -- which is a mental space for me -- to physical, and that seems to matter for my noticing it; and b) seems to be the only commonly available timer that ticks in a way that matches an analog clock, which allows you to align it with the current clock and see the hour burn down in front of you.
If you find something that helps you avoid "well... What's 15 minutes more? This would feel good to be done...", let me know. I'm now very aware of how much time I'm spending on shits and giggles.
Awesome idea. There is actually one of those time timers at work that noone uses. I'll steal that for my WFH days. I used to use it at work myself before I was medicated and it helped me a lot but I forgot about it completely because while at work I don't really need it anymore now I have my meds.
TIME TIMER. that’s my alpha and omega. Game changer.👍🤟💪
https://play.google.com/store/apps/details?id=at.cwiesner.android.visualtimer&hl=en-US is a free android version of a TimeTimer that looks to be privacy respecting, and doesn't have ads, as far as I can tell... (Although I run an android variant that let's me turn off an app's access to the internet, so YMMV)
Dude that's awesome thanks!
Yeah, but: (source https://xkcd.com/1319/)
🤣😂🥲
It's just the truth 😂 and they are paying me for it 😎
Ah yea i see how that would be an issue. Someone else in this post made a comment about switching meds. Might be worth talking to your doc about it.
That said, its not uncommon for those of us with adhd to try to find dopamine when doing things we dont wanna do. Sometimes having a video on in the background can help and distract your brain a bit. The key is finding something that doesnt distract you too much.
Stuff you watched before can be good.
Alarms actually does work. I use it for taking my meds and it's working really well. I should maybe use it more for work as well. Thanks