Routines, habits, and structures are the supports that help ADHDers, and other neurodivergent folks, operate in our neurotypical world. Once we recognize that ADHD doesn’t mean you can’t pay attention (there’s that annoying name thing again), it means you have difficulty regulating focus, it’s just a few steps to “Aha! I CAN do things, I just find it hard to remember them, or stop doing interesting things to complete boring stuff. I just need some help with that piece!” And from there, reminders occur, body doubling ensues, and hopefully, productivity and self esteem rises.
But what about those cases where, despite having great systems, you just cannot get it together? What then??
First of all, don’t panic. Life is not just a linear journey. Things will happen that will upend our structures like a house of cards in a stiff wind.
And second – have an emergency system at the ready.
You’ve heard those announcements – “This is a test of the Emergency Broadcast System. This is only a test. If this had been an actual emergency, you would have been instructed where to tune in your area for news and official information.” In other words, if the you-know-what has hit the fan, we can, hopefully calmly, use what we already have in our possession to address it.
My personal emergency system consists of putting specific tasks on my calendar at specific days and times, rather than just carrying them on a to-do list. I need to know that at 2pm I will be reminded to drop off a package, and at 3pm I will be vacuuming. The time aspect forces me to act.
I also know that when in emergency mode, telling myself “oh I’ll remember that” when thinking of something I need to address is a BIG FAT LIE. So, when this happens, I will note it any way I can. If I can’t get to my task management app, that’s okay – I can write on my arms, slap a Post It note onto my computer screen, or instruct Siri to text me about it. Anything that gives Working Memory a break.
In other words, my emergency system super sizes my everyday routines and structures. Nothing fancy, nothing that requires me to learn how to use a new app in the midst of chaos.
So, when is an emergency system put into play? Here are some scenarios.
1 – When you are feeling overwhelmed by everything you need to do. This can be planning a presentation, throwing a party, moving…anything where the number of steps is too high to count.
2 – When you are not 100%. Whether you are not feeling well physically, or are dealing with emotional fall out, having some extra oomph in your task management can help you to stay on track, even under difficult circumstances.
3 – When deadlines are short, and tempers are shorter. Tasks that need to be “completed yesterday” come with their own special brand of stress. This, in turn, can have you and everyone else involved grinding their teeth and ready to pounce on the next person who looks at them wrong. Heightening our task management in easy but effective ways can help us make progress despite the pressure.
Having your own emergency system gives you a structure to lean on when you feel as if the world is on fire. So give it some thought – you want to be ready when it’s not a test, but rather, an actual emergency.