Tips on managing transitions (for adults)

[MrsBennetsPoorNerves]

I have concluded that my biggest struggle is managing the transitions from one activity to another - getting started on tasks, stopping tasks etc. I even delay simple things like going to the loo when I need it, getting to bed when I'm exhausted etc. The more tired/stressed I am, the harder it is to shift from one activity to another.

Does anyone have any tips on strategies that I can use to manage this more effectively?

Are you medicated? This is one of the issues I mentioned to my doctor and she said stimulant meditation is helpful. I'm trialling it now but not sure of the right dosage yet.

In terms of unmedicated tips, external deadlines help - inviting people over so I HAVE to clean, things like that.

Also, having "pre made decisions" which is a way to trick myself I'm not talking about a routine - but things like when I start tidying up, I do the dishes first. Always dishes first. This is from A Slob Comes Clean, which I've found really helpful in terms of habit-building advice, especially in relation to cleaning.

Common productivity advice is to "do the hard thing first" but with ADHD it's kind of the opposite. It's better to do the easiest/smallest thing first because that helps build momentum which makes it easier to do the harder things.

Lastly I've been asking ChatGPT to help me plan my day, I don't always stick to the suggestion but it's a starting point. I also used to do this with putting items in google calendar and shifting them forwards when I had to rearrange.

For bedtime I used to have a little bedtime routine set up and the first step was to tell myself "I'm going to get a drink and I can come right back" then when I'm away from the computer, it's easier to make a real choice rather than the ONLY option being of course I want to stay here and keep doing exactly this.

Thanks @BertieBotts. I cannot take medication at the moment, unfortunately, due to other medical conditions. It is a struggle to be honest.

External deadlines definitely work for me, but I have fewer at work now due to the position that I'm in. At my level, I am supposed to be able to set my own deadlines. 🙄

I'll have a look at A Slob Comes Clean, thank you. I can see why habits are helpful but I haven't found an effective way of cementing good habits yet.

Good tip about building momentum by doing easy stuff first. Your bedtime strategy also sounds like it might work for me... the notion of having a choice would help!

Can I ask how you're using ChatGPT to plan your day. What information do you give it, exactly?

Lol, just realised that I'm actually procrastinating about bedtime right now.