Those of us in affected areas are acting on advice to reduce the spread of the COVID-19 virus. We are washing our hands, avoiding touching our faces, and practice social distancing. Okay, done! Now, how do I get work done at home? If you or someone you know struggles with productivity, working from home may be the hardest part of the list of protective measures. There are less guidance and more distractions at home, and this can affect anyone’s productivity. Those who have a diagnosis of (or think they have) ADHD, learning disabilities, brain trauma (concussion), autism, and other brain-based disorders will suffer at a higher rate. These disorders impact your executive functions or your ability to self-regulate attention, emotions, and behavior. You might find that you…

Only complete tasks at the very last minute
Can feel overwhelmed by tasks and avoid them
Don’t remember what tasks to do
Neglect tasks believing that there will be enough time later
Use time unwisely--spend hours on social media, video games, binge-watching TV, cleaning, etc

A common reason for seeking coaching is some version of “I can’t get anything done. I need structure!” In this article, I have reduced many of the productivity techniques I use to the five most challenging areas my clients encounter. Read through each and determine if one or more of them are challenge areas for you. Take note of the relevant strategies, write them somewhere visible, and get to work with them.

Task Awareness

For some individuals, knowing what tasks to do is the first challenge. You rely on your memory, pieces of paper scattered around your desk, or in different digital folders. The idea is to be aware of what tasks you have to do and when to do them. The first step is to pick one way to record your tasks. This one source can be digital or paper-based but stick to one. Make a habit of having it with you in your work area when checking emails, on calls, or for when you remember something you have to do. This will increase your ability to remember to write down tasks.

Goal: Find one place to record your tasks and notes. Here are some suggestions:

Paper: A good old Steno pad, Professional Calendar, or Weekly Planning Calendar
Digital: Google Calendar & Tasks; Apple iCal & Reminders; MS Outlook Calendar & Tasks

Task Prioritization

Those who find it easier to clean the bathroom than getting started on the report of their monthly sales find it difficult to get started on tasks even with a reminder. They are struggling with balancing different priorities. Typically, we are making decisions about what we should do and how we spend our energy every minute of the day. You are more likely to deprioritize a task if you believe that the outcome of completing it will be negative, that you have failed in the past, or want to avoid judgment or criticism.

Goal: Your goal is to prioritize the tasks you want to complete and get started promptly.

Set a specific time to work on your tasks each day and set calendar alarms; plan what you will work on in advance. Don’t decide at the moment.
Tasks can create emotional vulnerability: feelings of failure, judgment, etc., write down what you are feeling or saying to yourself—this is a good use of the steno pad! Reflect on how real or imagined the thoughts are. Then, get started!

Task Planning

Because they start the task at the last minute, procrastinators often begin work without a plan or “blueprint” for what the completed task should look like. Imagine deciding to build a house with one bedroom and one bathroom. In the middle of construction, you decide to add a second bedroom. After starting that, you add a half-bath. At this point, you begin to realize that the house will be a mess, but you are too far into it, and you don’t have enough time to start over. Doing quality work requires task and time management.

Goal: Your goal is to create a repeatable routine for completing tasks:

Think about what the completed task should look like and write down your thoughts as a reminder.
Divide the task into sub-tasks and create a start date/time for all tasks.
Put these on your calendar/reminders/task list.

Task Energy

Let’s say that the strategies mentioned above are easy-peasy for you. But, 10 minutes into the work, you are distracted. You have an idea to search online. You just want to check that social media post or news app. Two-hours later, you realize that you haven’t done anything. Your brain may be bored and is seeking novel stimulation. You may find it difficult to filter out external sounds and objects and internal thoughts and feelings. Or, you may be just tired, hungry, or otherwise low energy.

Goal: Your goal is to leverage and manage your mental energy to maintain focus.

Stay healthy: Eat healthy fats, protein, and complex carbs; get sufficient exercise and sleep Choose a work environment that has reduced distractions
Employ web and app blockers: the Cold Turkey app for example
Balance your work and break time with the Pomodoro Technique

Task Problem-Solving

It is frustrating for everyone when we run into a problem while trying to complete a task; however, do you find that you become overwhelmed and are unable to continue working? Do thoughts of failure, future and past, wash over you? Do you feel that you won’t ever complete the project? Don’t slow your momentum by letting negative thoughts about failure bog you down. You can continue to move forward if you have a plan for problem-solving.

Goal: Your goal is to plan in advance for potential problems.

Strategies include knowing who you can contact for help, what resources are available in books or online, bring to mind your training and ability to problem solve the task.
Post your problem-solving strategy where you can see it and remember to use it.

Ways to Success

To improve your chances of using these strategies consistently and successfully, transfer them to a place that is very visible in your work area. Working with an executive function coach is another way of ensuring consistency and success. You will have the advantage of accountability, further customization of the strategies, and support as you develop work at home productivity skills. To inquire about executive function or ADHD coaching, submit a contact form or call me for a free consultation at (818) 239-6182.