Jan 14
Those of us with ADHD often struggle with time. We like to do things when we feel like it. We cannot see or feel time, and we’re easily distracted. Often, hyperfocus can get in our way as well. We start, can’t stop, and have to finish. We also struggle with working memory issues. What was I doing again? And I don’t know who doesn’t struggle with emotional regulation/dis-regulation – or the “I just don’t feel like it!” feeling. We must understand why we are the way we are in order to create hacks to be better. We must learn to pause, even though it’s against our nature because we are time optimists and often underestimate how long something will take.
Hear Tracy’s tips for developing time management skills and planning more effectively for the future. See how Tracy uses the positive emotion of success to motivate her through the planning process. See how Backward Planning can teach you how to see and feel time, as well as set reasonable goals. Listen as Tracy shares some hacks for developing Executive Function Skills. How can we create practical methods to get through day-to-day tasks? Listen as Tracy explains how she taught herself to understand how long things take. You won’t want to miss the helpful tool she uses! Starting the day off right is important. Hear how Tracy sets herself up for success so she doesn’t run late every day- even if it means doing makeup in the car. Maybe playing a game of “beat the clock” is just what we need! You’ll definitely want to learn how to play this game that can change the way you get things done. Hear all of Tracy’s hacks and try them out on your own. Is the Apple Watch Worth It? Hear how Tracy uses it as her “manager.” What calendar may be best for you? Simple may be better! Could it be possible to manage your week on just one page? What is the and how can you use it in your daily life? Can working near others help you access your hyperfocus? Find out how Tracy can help you do this with a Body Double Meetup. What kind of person do you want to be? Hear how asking yourself this question can help you prioritize. You won’t want to miss Tracy’s humorous story with her creative approach to time management.
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"We have to use something that is simple, something that we know we are going to always use."
- Tracy Otsuka
"Working half the time is better than not working all of the time, right? And so if you just continue to do it, you will get better and better at it."
- Tracy Otsuka
"We need to learn how to pause to estimate and then we need to learn how to pause and debrief."
- Tracy Otsuka
- Tracy explains why people with ADHD struggle with time management, including difficulties with pausing, underestimating time, and emotional regulation.
- Tracy explains how backward planning can help students like her son overcome procrastination and achieve success by visualizing the end goal and breaking it down into manageable steps.
- Tracy discusses the importance of backward planning for individuals with ADHD, starting with the end result and working backwards to determine the time needed for a task.
[12:19 - 26:50] Managing ADHD with Technology
- Tracy shares ADHD productivity hacks, emphasizing simplicity and personalization.
- Tracy struggles with using calendars and to-do lists due to ADHD, finding them ineffective for her creative brain.
- Tracy emphasizes the importance of breaking down to-do lists into manageable pieces to stay motivated and avoid feeling overwhelmed.
[26:50 - 36:13] ADHD Time Management Strategies and Productivity
- Tracy uses a "date x cube" timer to stay focused and motivated, committing to 25 minutes of work without stopping.
- Tracy shares tips for managing time and attention with ADHD, including using a body double and testing what works for individual brains.
- Tracy struggles to start her "aliases" ( tasks) before 11am unless under a deadline, but realizes she can be more creative with time management as a creative.
