Apr 29
Tracy Otsuka welcomes you to Episode 104 of ADHD for Smart Ass Women where she talks about goal setting, planners and planning, the perfect subject for the last podcast of 2020.
Tracy talks about why goals and planning can be hard for our ADHD brains, The truth about multitasking, Other episodes of this podcast that might be helpful when it comes to time and planning and ADHD.
Ep. 8: Why Am I Always Late? ADHD and Time
Ep. 9: Practical Strategies for Being on Time and Better Planning
Why ADHD brains may need to externalize time What it means to have a short time horizon What time is actually linked to What it means to develop an awareness around time and how that can help you Why focusing on the actions rather than the goal might work better for you How to choose the right goal Why looking inside yourself rather than outside of yourself works better for us in choosing a goal Why knowing your values and what’s important to you helps makes goal setting so much easier Why having goals is even important The thing that most of us with ADHD share in common When a practice of gratitude may make goal setting easier Creative themes/mottos to help you reach goals and generate positive emotion What to look for in a planner for the ADHD brain Her A-OK! Brain Download and how she uses it to get everything out of her brain Her Goal Decode process that allows her to break down her goals into much smaller tasks Why Saturday morning planning sessions are the best thing that Tracy does If you’re procrastinating what the problem may be.
APPLE
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YOUTUBE
"Awareness is going to help you be more productive next time, we need to stop and pay attention."
- Tracy Otsuka
"The more successful you can be at planning and goal setting the first time and then the second time and then the third time that ensures that you have put together a plan a way to plan have a way to goals set that works for you."
- Tracy Otsuka
"If you remember nothing else, it's all about positive emotion. So ask yourself, are there some tasks that are easier to complete when you can? I don't know listen to music or listen to podcasts or an audio book."
- Tracy Otsuka
- Tracy struggles with planning and time management due to ADHD, including forgetting to use a planner, getting distracted, and having a short time horizon.
- Tracy believes that setting goals helps ADHD individuals structure their learning and focus their ideas, leading to personal growth and development.
- Tracy notes that ADHD brains have many ideas, but goals help commit to one idea and generate actions that lead to results.
[22:58 - 39:15] Planners for ADHD Individuals
- Tracy emphasizes the importance of setting goals that align with one's values and priorities.
- Tracy discusses the importance of creativity and fun in productivity, suggesting that individuals with ADHD brains should focus on ideation and creative problem-solving rather than traditional productivity techniques.
- Tracy uses a planner to break down larger goals into smaller, more manageable tasks, and to identify areas where she tends to expect too much of herself.
[39:15 - 57:34] Goal-Setting and Task Management
- Tracy emphasizes the importance of simplicity and breaking down large tasks into smaller, manageable goals.
- Tracy introduces the concept of "backward planning" to help individuals overcome feelings of overwhelm and increase productivity.
- Tracy identifies specific materials and tasks needed to complete each step of the goal, such as confirming a color palette and writing homepage copy.
