215 - What Not to Do with ADHD

In this episode, we explore what not to do when managing ADHD—whether it’s your own or that of someone you love. From handling distractions to avoiding harmful self-talk, this conversation is packed with practical strategies and insights. Learn how to set realistic expectations, build ADHD-friendly routines, and foster healthier relationships through understanding and collaboration.

The Scottie Method for Time Management
Inspired by Star Trek, the Scottie Method encourages you to overestimate the time a task might take. This approach helps reframe successes as wins rather than failures, especially when projects take longer than expected.

Eat the Frog or Eat the Cake?
We break down the difference between tackling hard tasks first (“eating the frog”) versus starting with easier wins (“eating the cake”). The best strategy depends on your energy levels and when you’re most focused during the day.

Managing Distractions
ADHD and distractions go hand in hand. Learn how to block time-wasting websites, create a focused workspace, and find stimulating yet non-distracting ways to stay engaged.

Building ADHD-Friendly Routines
Routines may feel stifling, but they reduce decision fatigue and free up mental energy for more important tasks. We discuss how setting small daily habits can lead to greater productivity and stability.

Supporting Someone With ADHD
We delve into the importance of understanding and patience when supporting someone with ADHD. Criticism, unrealistic expectations, or piling on tasks often backfires. Instead, focus on collaboration and leveraging strengths.

Takeaways
—Set Yourself Up for Success: Use tools like timers, focus apps, and checklists to combat forgetfulness and stay organized.
—Avoid Perfectionism: Aim to complete tasks rather than striving for perfection every time—it’s about progress, not flawless results.
—Ask for Help: Don’t be afraid to lean on others for tasks that don’t align with your strengths. Collaboration can improve both productivity and relationships.
—Limit Overcommitment: Learn to say “no” when needed to avoid burnout and spread yourself too thin.
—Understand ADHD Strengths: ADHD brains bring creativity, problem-solving, and energy. Embrace these qualities while finding systems to manage weaknesses.

A Note for Caregivers and Loved Ones
If you’re supporting someone with ADHD, take the time to ask questions, offer help in areas they struggle with, and celebrate their strengths. Building a supportive relationship creates a foundation for growth and mutual understanding.

https://startwithsmallsteps.com/adhd-survival-guide-what-not-to-do/

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