There is often a preconceived notion that people with ADHD are like buzzing bees, flying from one task to another. However, that is not necessarily the case, and often a misconception associated with ADHD. For many, switching between tasks can be a struggle. Today, we want to chat more about the roadblocks individuals may face when changing tasks and offer some practical solutions to help.
What is task switching?
Healthline describes task switching as “cognitive flexibility or cognitive set-shifting” which describes the process of naturally changing your focus from one task to another. Since ADHD is a neurodevelopmental condition that impacts key aspects such as planning, organization, and goal orientated behaviours, bouncing from one task to another, is quite difficult for some.
“If you have ADHD, you have probably noticed that you have had difficulty with task switching at some point…While a common perception of ADHD is that it causes one’s attention to bounce around all over the place, and this can be true, ADHD can also result in hyperfocus.” –Healthline
As with any type of condition, this will vary depending on the individual. Therefore, some people may struggle with task switching, others might be challenged with hyperfocus, and for some it might depend on the day or the situation.
Tips to help with task switching
Create a schedule
One way to help with task switching is to create a schedule, which will help you visualize what your priorities are and what your day might look like. Identify the essential tasks, such as deadlines or meetings, and reward yourself with other tasks that you are looking more forward to later in the day to help stay motivated.
It is also important to time block breaks throughout your day to help stay on task and make navigating from one task to another easier. For example, you can plan to work for one hour, then take a 10–15-minute break before moving on to something else.
Using a timer, whether on your phone (Be careful! That phone might be more of a distraction than a tool!) or a physical device on your desk, will help remind you that your time is complete for that specific task. Remember, you can always go back if you need!
Break down tasks
When we look at our to-do lists, it can feel overwhelming, making it a struggle to even know where to start. Breaking down larger tasks into smaller, more manageable steps can help you get started and allow you to visualize each step along the way. It is also helpful to group similar items together, which makes transitioning easier.
We love to use Goblin Tools or Magic ToDo, which breaks things down, so you don’t have to!
Change your surroundings
Not only can a change in your environment spark productivity and creativity, but it can also help when you need to shift gears to something else. This might mean going to a different area of your office of home, working from a coffee shop or simply turning on some music, background noise, or lighting your favourite scented candle.
These slight adjustments can help trigger your brain that something has changed, making switching tasks more manageable.
Keep a list
Being able to check items off a list is rewarding and can help keep you motivated. For some, using a white board is helpful, while others might prefer a list in a journal or a note in their phone. Whatever works for you, is the best option!
Adding a check mark next to an item you might have been dreading, can help you feel accomplished and proud.
If you find that you are struggling with task shifting, and have tried different methods, it might be a good idea to seek the help of a medical professional.
Navigating task shifting with ADHD presents a unique set of challenges that can impact productivity and daily functioning. However, acknowledging these roadblocks, and developing effective strategies can help make it a bit easier.
Next week, we will dive deeper into task paralysis, so be sure to check back in!
