Build a Better Relationship with Time and Planning
Being Autistic and/or ADHD typically involves differences in our executive functioning. Two of these executive functions involve our ability to understand the passing of time and planning that time accordingly for the goals we wish to accomplish.
There are a ton of strategies and resources to help support these executive functions specifically, like external aids and the Pomodoro method of work. But how can we improve our overall mental health and view of ourselves surrounding these differences in our functioning? Especially when society views punctuality and organization with such importance!
Hint: it involves less “shoulding” on yourself and more communicating with others!
“I should ____” or “I shouldn’t need ___” thoughts/statements derive from internalized ableism.
Identify and accept that these areas may be struggles for you. Once self awareness occurs, it can be easier to accept these factors about our brain and support them!
Release guilt, shame, judgment, or other emotions about needing support or accommodations. It’s okay to need help!
Allow for a slower pace. Begin to accept that it may take longer to accomplish tasks and that is okay!
Schedule in transition time. It can take us a longer time for our brains to “shift gears” to other tasks.
Utilize routines to improve awareness and understanding of the specific amount of time tasks may take for you personally. Better understanding can help to improve your own expectations of time planning.
Communicate your needs and limitations when timed tasks impact others.
Identify and state what your limitations of contribution may be
When the timeline goes longer than originally expected, inform people!
Take accountability of your challenges regarding time management, but also self-advocate for support and accommodations needed
Strategies, accommodations, and self awareness/acceptance of our differences takes time and practice. Give yourself compassion and grace during this journey.
Books recommended:
“Laziness Does Not Exist” by Dr Devon Price
“Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones” by James Clear
Resources mentioned:
Goblin Tools (Magic ToDo, Time Estimator, Brain Dump Compiler, etc)
What is a Pomodoro and How Can it Help with ADHD?
The Habitica App: gamify timed tasks
Contributors: Kaitlyn, Kathaniel, Nik