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    ADHD and Time Management

    If you have Attention Deficit Hyperactivity Disorder (ADHD), you know that "getting it together" can be challenging. But, "getting it together" can help you reach your goals – like finishing a degree or getting a promotion. Luckily, making small changes to the way you manage the day can bring big improvements to your life.

    Adults – both those living with ADHD and those who aren't – sometimes need help with time management. For example, adults with ADHD may have a difficult time predicting how long a task will take.

    Need help improving your time management skills? Use these tips to help you stay on track.

    Create a daily to-do list.
    This is a great way to set goals for the day, but it's important to keep the list small – don't overdo it. Arrange tasks in order of importance, putting the most important ones first. Assign each task a specific time of day.

    Break it down.
    When given a large project or task, break it down into smaller, more manageable steps. Think about what needs to be done each step along the way in order to finish the project on time. Set realistic goals and deadlines for each step and mark them off as you complete them. Don't worry about any steps other than the one you are currently working on.

    Use visual and audio reminders.
    Set up your computer or smartphone to send you electronic reminders for meetings and deadlines. Allot yourself limited amounts of time for each task and use a timer or alarm to alert you when your time is up. For longer tasks, set an alarm to go off at regular intervals (i.e., every 20 minutes) and focus on only one step until the timer sounds. This will remind you that time is passing and allow you to evaluate where you are and what still needs to get done. Put a clock in your workspace so you can always see the time.

    Clear your space.
    Keep your desk and workspace clutter-free. Keep only what you're working on at the moment in front of you. Put away anything you don't need for the task at hand.

    Use these simple steps to organize your life – and take control of your schedule.

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