#can the ADHD stop giving me a false sense of time management??? please??

[flying-elliska]

Hi Ellie!! I hope u dont mind this ask ❤Do u have any advice on how to do stuff on your checklist and not get overwhelmed? I can hardly do one thing out of my to do list and then i get severely depressed for not being able to do anything. i dont think i can function like a human being sometimes. anyway youre so cool ellie!!! i admire you loads!!! - help asked from one adhd struggling teen

HI anon ! I’m sorry for not answering sooner i had a beautiful answer ready and then Tumblr just ate it T_T anyway i don’t mind at all i think it’s awesome that you’re asking me ! this is honestly still something I’ve struggled a lot with. here are a few things that helped me (keep in mind i’m not a professional and this is only my personal, limited point of view) :

- ofc the first thing is to get as much help as you can, there are lots of people out there who can help. Generally talk to people around you about your problems ; often they want to help and just don’t know how : i know the tendency to feel ashamed and keep it in but that’s not good. Some people might be a bit ignorant so maybe keep a few ressources on hand you can send to people to educate them if that’s an issue ; and educate yourself so you feel more secure and legitimate in your opinions. 

- one thing that’s helped me lots is to go on #ADHDtwitter and #Neurodiversesquad because a lot of people on there are actual adults who are sharing both their struggles but also tips on how to actually manage the symptoms and have full and happy, if messy, lives. It’s very inspiring. It helped me a lot to feel understood, less alone and gave me a ton of ideas. Some accounts to start with : @ danidonovan - @ blkgrllostkeys @ ADHD_Alien (her comics are so cute) @ dustyexner plus lots of others

- regarding having trouble doing things, this is definitely a Big Damn Problem for adhd folks. the concept of the emotional Wall of Awful really helped me with this, you can find more about it in this Youtube video by the awesome How To ADHD channel (all her videos are so helpful !! have a look!) basically the idea is that we accumulate emotions linked to certain tasks based on unhappy past emotions that make it a lot harder for us to do things and that building it down takes a lot of time and effort but there are ways to work with/around that. learning to process, connect to and be more mindful of our emotions is a huge task, but it’s often a central one. 

- don’t try too hard to be neurotypical aka ‘normal’. find the solutions that work for YOU. If they’re a bit weird ? Whatever. The point is that it works. You will probably end up having weird routines that make no sense to others but it doesn’t matter as long as it helps you. Be creative and don’t be afraid to think outside the box. I’ll give you an example :  one of the reasons i hate going to bed early is because late at night is when i feel the most free of outside obligations and therefore i don’t want to give that up. So instead what i’ve been trying to do from time to time is a ‘clown hour’ where i basically give myself permission to do whatever the fuck i want (within reason lmao) but in an active way ; basically indulge my rebellious inner 8 yr old. Last time I ended up watching martial arts videos on youtube and practicing kickboxing kicks on the Mulan soundtrack and then put on funeral music and improvised my own eulogy by thinking about what i would like people to say about me after my death. Lmao that sounds completely wack when explained to other people but the point is - stuff like that really helped me reconnect to the idea that my time is mine to do with as i please, not just late at night. Anyway my point is : make it fun, make it a game, try things, experiment. Our brains crave novelty and if they don’t have it and feel burdened by shame, pressure and expectations of course they get depressed and stuck. Give your brain the fuel it needs to work. 

- just accept that sometimes you’re going to be a mess. it’s okay. you can be a bit of a mess and also live a fully, happy, joyous life. our society puts so much pressure on us to have this Perfect Instagram Life where everything is polished to unrealistic standards and gives us the idea that your morals are linked to productivity and if you are not constantly striving to be a Model Consumer Pretty Picture you are a Bad Person and a slob/lazy/unworthy/etc and all of that is...toxic garbage of the highest order that everyone should unlearn but especially us. related to that i would be careful with use of social media, tailor it to only give you content that makes you feel good/intellectually engaged/creative because it’s so easy for us to go into bad comparative spirals.

- tied to that be careful of your own perfectionist drives. it’s veeeeery common for adhd people to want to overcompensate their perceived shortcomings by wanting to be perfect. aka you haven’t done anything in weeks and all of a sudden you have this insane to do list where you expect yourself to turn your entire life around in a week. well, not going to happen. i’ve found it so important to limit myself. for instance what i do now is i forbid myself to put more than 5 items on any todo list. once i’ve cleared items i can add more, but not before. it’s a lot less scary that way. also prioritizing is very important so you don’t get bogged down in details.

- try to be mindful of your own energy. a big tendency of adhd people is to overpromise and underdeliver because we are enthusiastic and we want to please people but we are bad at estimating time/energy it will need. learn more about your own boundaries, what things are hard for you to do (for me, it’s socializing in groups) and what gives you energy (for me it’s writing, reading and walking in the woods) and try to balance that. learn to say no, it’s tough but necessary. So that you have enough left for the tasks you need to do. 

- create an environment that is benevolent and helpful for you in which to work/do things and that generates positive emotions. Get yourself a cute notebook. Put on happy music. Don’t forget to feed yourself. Don’t give into the urge of punishing yourself. You deserve happy good things - not overindulgence as escape - but our brains thrive on short term rewards. Bundle the unpleasant tasks with more stimulating stuff (for instance i always listen to podcasts while cleaning/grocery shopping etc). Create pleasant little routines for yourself (for instance one of the first things i try to do in the morning is do a little drawing of my emotions, it makes me happy, then i have tea and i plan my day.). Put on alarms constantly so you don’t lose track of time, but with a cool song. Find yourself cheerleaders who can encourage you in a positive way. Stuff like the pomodoro technique, timing yourself while doing a task, etc, can really help. Or telling yourself you will do a thing for ten minutes and stop when it’s unbearable, etc. Prioritize joy, pride, affection, desire to help, altruism, love, curiosity, interest and passion as motivators, instead of anxiety, guilt and shame. 

- find ways to build self esteem and confidence in your own skills. it’s often a lack of that that can block you from doing what you need to because you might be afraid of screwing it up. what I did for a while, for instance, is to keep a record of the stuff i did everyday and then extrapolated the skills i displayed from that. another thing you can do is make a list of simple skills you want to learn and find ways to do that, like youtube tutorials, etc. especially when it’s practical stuff and quick to learn, it can really feel so good, and make you more familiar with a sensation of success (and if you fail it can be a fun experiment gone wrong, and self discovery, you don’t have to be good at everything.)

- find ways to challenge yourself. depression happens for adhd people when we let ourself stagnate, isolate ourselves because of shame, and get into this idea that we are subhuman and we don’t deserve good things. that is false. you deserve a happy life. and our brains crave novelty. find your passion and indulge in it, find the things that make your brain come alive (as long as they’re healthy ofc). if you’re not sure what that is, just keep trying. you will find it. but resist the temptation to make your life smaller and smaller. you might mess up but that’s okay. it’s human and it will make for interesting stories later. instead of trying too hard to ‘fix’ yourself, focus on developping your positive sides. it will give you energy, self-respect and draw you forwards like a rocketship. we thrive on passion, not reprimand. 

- anyways : i know how tough it can be. depression is really something i struggle with, too. and doing things remains Hard. but my point is, you are not alone, and you are not broken. chances are you too, like most adhd people i know, are a fun, creative, compassionate person with a heart of gold and so much to give. our main enemy is most often the shame that comes with living in a world that is not adapted to us. but the truth is we are just playing the game of life on a much harder setting than a lot of people, and we don’t even have the manual. of course it’s going to create struggle ! so i think the best thing to do for yourself is cultivate a sense of compassion towards yourself, self acceptance, and humor. 

- as a teen you probably have a limited margin of autonomy to make your lifestyle fit your needs but - there is so much potential for it to get better ! as you grow in self knowledge and ability to make your own choices, you will find the right solutions and your life will get so much better. i have heard so many stories like this. since i got diagnosed, too, my life got a lot better. i won’t lie, it’s a lifelong process. but there is so much possible. give yourself time. you are so young, and you are definitely a human being. being human is struggling with being flawed and vulnerable and imperfect. i know the world can be shit sometimes, you probably got some negative messages - especially from your own brain bc depression definitely lies to you ! but don’t let yourself be guided by ignorance and fear. you deserve better. i bet you’re also super cool. the happier you are, the better off the world will be. so invest in yourself. educate yourself, develop your self knowledge, be kind to yourself, and keep making little steps. you’ll get there. <3