#I'm sure this is full of typoes sorry folks

[batbirdies]

ADHD and being your own zookeeper

So, I was diagnosed with mixed ADHD in my late 20′s. It’s been a couple years since then and I was recently lamenting to a close friend about the difficult process of working out alternative methods of doing things once you’ve (finally) realized the standard ways don’t work.

With that in mind I thought I would just volunteer some advice I have gathered over the last couple years of attempting to be my own zookeeper.

This will mainly be with an ADHD focus since that’s me but hopefully it will be helpful to lots of ND people.

to start, you’ve probably heard of inviting people over to force yourself to clean. This is.... a method. And it works! until it doesn’t (ie burnout). Basically this is a way to trigger a stress response in yourself that forces motivation. You can do this. I have done this. But I would say this is an absolute last resort and not something you should ever be doing on a regular basis. It is not the healthy way to go about this. So here are my tips on hopefully maintaining your life without needing to resort to this stressful method.

(also I know this is long ADHD peeps, I’m sorry I’m just longwinded it can’t be helped.)

So, to get started

1. Time yourself. 

Sometimes a whole task is overwhelming to think about and starting it feels impossible because the idea of finishing it feels impossible. So what I often do instead is just choose a specificed amount of time (a SHORT amount). I usually do 15 minutes, but you can do whatever you choose, and tell myself I will spend that amount of time on a task (usually cleaning but can be anything). This feels much more managable to me, it’s a definite length of time and I know I am capable of 15 minutes (or whatever amount of time you can manage) of sustained activity. 

also DO NOT keep going after the time is up. Stop. Because if you keep going your brain will then remember this and know that 15 minutes isn’t actually just 15 minutes and then you’re back to the initial problem of being overwhelmed. Pick a time and stick to that time. 

2. Do things the easy way.

When I say this what I mean is “do things the way that sounds easiest to YOU”. Sometimes that is actually, objectively, the harder way to do something. It’s less efficient, takes longer etc, but it feels more doable for whatever reason. Just do it the way you are capable of doing it. 

As an example I needed to clean the litter box really bad but I just kept putting off and then feeling guilty and also gross and instead of just cleaning it I dumped the whole thing and started fresh because it felt like less work. Alternatively on other days I have been planning to dump the whole thing and start fresh but THAT sounds like heavy lifting and being outside but I can manage to just scoop the box like normal. So I do that instead. 

3. Do things part way

This is more something to learn to be ok with rather than a method in and of itself. But along with the first suggestion, 15 minutes sometimes isn’t long enough to complete a task. And sometimes you don’t have another 15 minutes later in the day to finish it etc. But doing part of a task is SO MUCH better than doing none of it. I have started using the mantra “If it’s worth doing, it’s worth doing what you can.” 

4. Make a list

This is a suggestion I see on tons of (bad, unhelpful) articles online about ADHD and accomplishing tasks. I find that it can be sometimes helpful and sometimes not, depending on what it is I need to get done. For my actual office job, it can be really helpful because I sometimes get frozen because there’s too many things to do and I can’t seem to just pick a place to start. Making a list in this case helps me to just start moving in a specific direction and keep going. This can also be the case with cleaning if you just don’t know where to begin. But do not feel like you have to do this either, because sometimes a list just feels like pressure to accomplish things and that’s not helpful at all.

An alternativey way I have found to make lists in relation to #1 is to make a list of things I will spend X amount of time doing, because as someone whose brain flits between tasks rapidly when I’m not in hyperfocus mode it’s sometimes easier to keep swapping back and forth, however if you do it TOO quickly you don’t accomplish anything. So I try to time things. Ten minutes here, ten minutes there, etc. or whatever amount of time you choose. 

5. Do things the minute they occur to you if at all possible

I’m sure I don’t even need to say this and people will know immediately why, but just literally. You won’t remember. Do not tell yourself you’ll do it later when it’s more convenient you are GOING To forget until you are laying in bed trying to sleep and then go “oh shit I didn’t do the thing”. And for the record it is totally ok to get up and out of bed and go do the thing if it feels managable and won’t keep you up all night. If it will, put an alarm in your phone to remind you the next day at a convenient time. 

6. Get a body double

This is something I’ve always sort of known about but didn’t understand until recently, and it’s actually a thing you can even look up articles about it now. Basically for some unknown reason it will feel easier to stay on task if there is another person with you. I have invited my sister over to hang out with me while I clean my apartment before. The difficult aspect of having someone in person, especially if its for cleaning, is that you have to be ok with them seeing the dirty version. However I have also found this can work almost equally as well over the phone! So totally get on the phone with a friend while you task!

I do advise that you tell whoever you are asking for help this way that that’s what you’re doing. at least for me, depending on the task, if can take up enough attention that it’s hard to maintain conversation. But if they person knows that they can either carry the convo or be chill with silence while they also continue their things on the other end. 

7. use a crock pot

This is obviously cooking specific, but I recently bought myself a slow cooker and it’s been a game changer for making myself cook. For whatever reason it is so much easier to make myself get meals going midday than it is in the evenings. And I’m also much more likely to clean up the mess when I can do it before the food is ready. There are ALSO CROCKPOT BAGS YOU CAN BUY!! SO YOU DON’T EVEN HAVE TO WASH THE CROCKPOT BETWEEN USES, JUST THE LID! But if the bag leaks or something you can wash the pot part in the disahwasher (and the lid)

8. buy frozen meals

tbh frozen meals are way too small they do not equal an actual meal in my mind, however when you are full on into hyperfocused mode and the idea of stopping to eat is laughable, these will be your rescue. Pop it in the microwave and go back to your thing, eat it while you continue your thing. It’s at least a more healthy and well rounded snack than potato chips, or alternatively, not eating.

9. Make your next appointment before you leave

If you’re anything like me, sometimes making that phone call and scheduling something is like some incomprehensibly unmanagable task even though it will literally take 1 minute. (But then if you have phone anxiety then that complication is thrown in.)

So when possible, after a dentist or doctor appt, make your next one before you leave. Most dentists want you on a 6 month rotation, doctors on a yearly one (chiro monthly etc). I know that is like a crazy long time away to think about having something on your schedule but they’ll call you a day or two before the appt to remind you and if you MUST you can reschedule, but that will at least force you into making the phone call if you end up being unable to keep the appt. (however be aware of cancellation fees etc. this is ALWAYS a good idea because of such things) 

Also ask if you can schedule online, a lot of places have that ability now!!

10. Try new methods and be flexible

As I’m sure is the case for a lot of peope with ADHD, things that work really well one day will not be an ounce of help the next. This can be particularly frustrating because you will think you have found the holy grail method. FINALLY, SOMETHING THAT WORKS!!! I WILL BE ABLE TO ACCOMPLISH ALL OF THE THINGS I HAVE STRUGGLED WITH MY WHOLE LIF-- WTF this doesn’t help anymore. 

I have found that when something is a NEW strategy, it helps a lot! and then after a week or two it loses effectiveness. This is fine though, because if you have enough methods you can cycle through them and they are like new again!! It’s like hiding a toy from your cat after it gets bored and then giving it to them again in a month and oh wow! new toy!!

This is where I’m at currently and all of the helpful things I could come up with. I may add things as they occur to me<3