I am a software engineer, and I also happen to have ADHD. This is an interesting, and surprisingly common pairing. For me, the main draw is that each day I get to solve a new logic puzzle. I’ll be talking about what ADHD looks like, and I’ll be giving some tips on how to stay on task.
ADHD, or Attention Deficit, Hyperactivity Disorder is the diagnosis given to people with a significant impairment in their ability to focus, or high energy and impulsivity, or both. One aspect that isn’t well-understood is executive dysfunction in folks with ADHD. That’s how people organize daily tasks. An analogy that illustrates this concept for me is that of a traffic light intersection: cars at an intersection represent tasks, the traffic light represents a person’s regulation of those tasks. A neurotypical person is able to keep things going smoothly in a first-in-first-out pattern. A person with ADHD is like that, but with no traffic light. Instead, priority is given to the vehicle with the greatest momentum. Momentum is determined by a few things, but the big two are interest and emotion. That’s why procrastination is such a problem for ADHD; if a task doesn’t capture the interest of someone with ADHD, then it doesn’t get done until fear of failure makes them do it. I have done many last-minute all-nighters in my day.
The tricky thing about ADHD is that no one knows how it works. With medical conditions like broken bones, a doctor can take an X-Ray of your insides, and say “oh look, your foot bone is broken”. With ADHD, the primary way to assess a person’s alignment is through questionnaires of both the individual, and people who know them. I wasn’t diagnosed until well into adulthood, but the diagnosis goes a long way in explaining my behavior when I was young, like extreme procrastination, and difficulty maintaining a routine. I’ve tried a bunch of medication, from stimulants to Strattera, a drug that works for reasons no one is certain about. Whatever your medication regimen looks like, coping skills are vital. I’ve put together a list of techniques that have helped me and friends of mine get their shit together.
Body Doubling
Body Doubling is when you create social pressure to work on a task. This has been one of the most effective techniques to get me working on projects. My friend Matt and I have a video conference where we do work at the same time, occasionally chatting. The understanding is that we both work at our comfort level, and it creates a pleasant environment where we can get work done.
Pomodoros
Pomodoro is the Italian word for tomato! It is also the shape of the kitchen timer that Francesco Cirillo used to develop the technique. The traditional setup is 25 minutes of work, 5 minutes of break, then repeat. This has worked well for me, especially paired with body doubling.
All-Nighters
This one is less about actually doing all-nighters, and more about continuing to work when you find your groove. I get derailed easily, so it can be really frustrating when I feel like I hit my stride, and then the workday ends five minutes later. Don’t be afraid to work on projects after the sun goes down.
Habit Stacking
Habit stacking is when you develop small habits that lead to bigger habits. An example: put on your running shoes at the same time every day leads to taking the dog for a walk leads to going for a run. One thing leads to another.
Write Everything Down
OMG LISTS. “Make lists” is what every therapist who doesn’t have ADHD has told me. They’re not wrong though. I could never write things down in a daytimer, but in college I could carry around a small notebook with me everywhere, and I filled it with assigned reading, homework, phone numbers, ideas, beer recipes, everything. Saved my life.
Make A Calendar Work
Google Calendar has changed the game as far as scheduling goes. If I have a doctor’s appointment, I will schedule it in my google calendar, and it syncs to everything. Just find a system that works.
Focus Mode
Focus Mode is the name brand of the Android OS function that lets you limit screen time for apps you choose. For me it’s Instagram and TikTok. It’s amazing, and using it sucks all the allure out of my phone.
https://gadgetstouse.com/blog/2020/10/22/what-is-focus-mode-android-how-to-use/
Exercise
Exercise helps with routine, sleep, emotional regulation, blah blah blah. You’ve probably heard this before.
Make Activities Fun
I set a goal last year to read 50 books. That’s one book a week, and I hit that goal by listening to audiobooks. I also made it a point to listen while doing tasks that weren’t very fun, like washing dishes, cleaning my house, etc. I also love a good, funny podcast. If you like music, listen to music while doing something that’s less fun.
Get Accommodations
I mean this in an administrative, constitutional sort of way. Students with ADHD get classroom accommodations to help them access the information in the lessons. Adults get these too! The hurdle for most people is that they have to own the fact that they have a disability. I don’t know a single adult with ADHD who hasn’t struggled with that, but once you do, you can take advantage of all the services put in place to help people thrive!
Parking Lot
Anxiety, depression, and emotional dysregulation often appear alongside ADHD. For me, I tend to perseverate on things that make me anxious, and that interferes with me doing stuff. One solution is a parking lot. I open a google doc and if I notice that I can’t focus on the task at hand because I’m worried about something, I write it down in that document, and save it for later. It serves as a way to unload the thoughts that are interfering with my executive function. This also works when you’re leading a meeting, and people keep asking stupid, off-topic questions. Put their questions in the parking lot and stay on topic.
Multitask
Disclaimer: humans can’t actually multitask. We can rapidly switch from one activity to another, but the more we do it, the worse we are at it. That being said, there are some activities that require passive participation. If you have an online class that requires minimal participation, find a mindless chore that you can do at the same time. Do the dishes, fold laundry, clean up your workspace, all while listening to the teacher do their thing.
I hope these help!
Corbett Winningham 