Jan 03, 2022 20:00:00

Tips for adult ADHD parties to play an active role in society

Attention deficit / hyperactivity disorder (ADHD) is one of the developmental disorders characterized by inattention and impulsivity, but it is also known to have high creativity, and if there is ingenuity and appropriate follow-up, it will be in society. It is also possible to play an active part in. The Attention Deficit Disorder Association (ADDA) , a non-profit organization that aims to help adults with ADHD lead a better life, has put together ideas to help people with ADHD work. I am.

ADHD Accommodations Guide | ADHD At Work
https://adhdatwork.add.org/adhd-accommodation-guide/

According to ADDA, there are no 'correct' or 'incorrect' approaches required for people with ADHD to work smoothly with colleagues in the workplace, so try various ideas and continue if you feel 'just right'. However, if you feel that something is different, you should look for another method. The following is an example of how to do this, for each problem that people with ADHD tend to have in the workplace.

◆ Carelessness and distraction
People with ADHD are less good at eliminating noise and distractions than others. Therefore, if you are distracted by something, it will be difficult to concentrate on the story. The following methods can be considered as countermeasures.
・ Listen to music and white noise with earphones.
-Use an empty space when doing small tasks or tasks that require special concentration.
・ Calls will be recorded by an answering machine and processed later.
・ Put a notebook on your desk to write down your ideas and thoughts so that your work flow is not interrupted.
・ List ideas that come up during the meeting before you say them so that they do not interfere with people's stories.
・ Avoid multitasking and try to do one job at a time.
・ Request a private room, take work home, or work when no one is there.
・ Ask a colleague to make time for the day to be undisturbed by anyone.

◆ Impulsivity
・ Prepare a script and practice with someone so that you can deal with difficult situations that often occur.
・ Control impulsive behavior by using 'self-talk' to tell yourself.
・ Get regular constructive feedback from people around you.
・ Try relaxation and meditation.
・ Predict the factors that lead to impulsive reactions and think in advance how to deal with them.

◆ Time management
・ Manage meeting and work time using a notebook or smartphone app.
-Draw a chart on the wall or desk to break down a large project into smaller tasks.
-Set a deadline for each task.
・ Use alarms from PCs and smartphones.
・ For meetings and visits with appointments, make a plan based on the travel time and set the travel start time as an alarm.
・ For other meetings and work, set the alarm to sound 10 to 15 minutes in advance.
・ Make a schedule with plenty of time, assuming that the schedule will disappear due to postponement or cancellation, or conversely the schedule will be prolonged.

◆ Insufficient working memory
-Record the meeting with a tape recorder or smartphone recording app instead of making a pile of notes at the meeting.
・ Make a checklist or make a procedure table for complicated work.
・ Use a method that can visually store information such as bulletin boards and sticky notes.
-Use a method that aurally reminds you of your memory, such as the notification function of your PC.
・ Keep a record of meetings and work using a notebook or smartphone app.

◆ Complex and long-term project management
-Split long-term projects into short-term goals and short-term goals into tasks.
・ Efforts will be made to finish in the shortest possible time so that the 'instantaneous power' can be utilized.
・ Ask your boss or senior to determine the priority of your work.
・ Cooperate with colleagues who are good at organizing.
・ Choose a job that does not involve long-term projects.

◆ Document work
・ Ask the person in charge of clerical work to process detailed documents and double-check the documents you created.
・ Keep only the documents you use and dispose of the ones you do not use.
・ Do not use multiple documents.
-Efficiently file using color-coded folders and easy-to-identify labels.
・ Do detailed office work when you are not tired.

◆ Monotonous work
Many adults with ADHD are in trouble when faced with long, tedious and tedious tasks. This is because such work is less irritating to the brain and does not lead to concentration. Therefore, it is good to be able to work with interest in the following ways.
・ Use a timer to take on challenges such as 'how far can you do in 30 minutes?'
・ Divide long work into short work.
・ Take breaks many times and walk to change your mood.
・ Have a colleague who is good at repetitive work exchange work.
・ Choose a job that interests you.

◆ Interpersonal relationships
According to ADDA, people with ADHD sometimes block other people's stories, don't listen to others, or talk steadily. Such behavior leads to the evaluation of being rude and uncaring, so you need to prevent it in the following ways.
• Get constructive feedback from a trusted colleague about how you treat others.
• Have a trusted colleague signal you when you overdo it. Ultimately, it's ideal to be aware of overdoing yourself.
・ Collaborate with trusted people to identify situations that are likely to lead to problems in interpersonal relationships and make plans to deal with them.
・ Choose a job that does not require interaction with other people.

◆ Procrastination
・ Ask your boss to set a deadline for your work.
・ Form a team with a colleague who manages time.
・ Divide the work into smaller pieces so that you can achieve your goals in small steps.

◆ Hyperactivity
・ Choose a short-term, physical activity job, or walk a little between jobs to avoid doing the same job for a long time.
・ When you have a meeting or read a long sentence, take notes positively and move your hands to avoid fidgeting.
・ If you feel uncomfortable, take a walk and move around.