如何克服“成人多动症”

　　You’re late to work again, behind on a project, or can’t remember the action points from the last meeting. If you’re one of the adults with attention deficit¹ hyperactivity disorder² (ADHD), it can be a constant challenge to stay on task.

　　You can get distracted by external stimuli³ like noise or internal stimuli like daydreaming⁴. These different distractions⁵ require different coping strategies.

　　Here’s how to pinpoint⁶ your weaknesses and 10 strategies for getting the job done.

　　Write it down 写下来

　　If you want to raise an important point in a conference call, but don’t want to butt⁷ in, you may not absorb what the others are saying while you wait to bring it up.

　　Better to jot⁸ down a keyword to remind yourself what you want to say, says Linda Richmand, a certified⁹ professional coach with a specialty¹⁰ in adult ADHD. “Now you’re ready to fully¹¹ attend.”

　　She recommends keeping a “random-thought pad” on hand, whether you are at your computer or folding laundry. Enter important reminders¹² and any brilliant ideas that pop into your head so that you are less distracted by them as you work on the present task.

　　Map it out 画个图

　　In a day chock-full of appointments, odds¹³ are good you’ll forget to pick up the dry cleaning on the way home.

　　A study found that the human brain can handle two complicated tasks simultaneously¹⁴. Add a third, though, and the brain can’t keep up. People lose track of one of the original tasks and begin making errors, the study found.

　　No need to keep it all in your head. In the morning, map out your day, including errands, and refer to your “road map” throughout the day, Richmand suggests. It helps to visualize¹⁵ your plan like athletes do before a big game, she adds.

　　Create the right environment 创造环境

　　Make your environment work for you. If noisy colleagues are rattling¹⁶ your concentration, request a quieter work space.

　　However, it’s not uncommon¹⁷ for people with ADHD to find dead silence even more distracting. If you focus better when listening to music or with ambient noise in the background, then try to make it happen.

　　Prioritize tasks 合理排序

　　Paying the bills: Could there be a more boring task? You procrastinate¹⁸ and the late fees pile up. The trick is to make it a priority, Richmand says.

　　Schedule time for plowing¹⁹ through the thicket²⁰ of envelopes, and don’t do anything else until the job gets done. Elicit²¹ your spouse’s or partner’s help. Have him or her bring you coffee and cookies—anything to ease the monotony.

　　Take a quick break 快速休息

　　If boredom²² is ruining your productivity, take short breaks. Just getting up to walk around, have a yoga stretch, or take a quick sip²³ from the water fountain may be all you need. When you’ve completed a task, give yourself time to regroup.

　　Be careful, though, not to move into procrastination²⁴ mode and let a quick break morph into an hour-long Facebook chat with friends.

　　Set a timer 设定时间

　　If your on-time arrival is suffering, it may be because you’re squeezing in last-minute tasks before heading out the door or failing to set a realistic departure time.

　　Figure out how much time it really takes to get where you’re going and let technology work for you. Program your phone to alert you when it’s time to get going. Or, when you go to sleep the night before, set a timer that’s more than arm’s distance from you so that you’ll be forced to get up.

　　Plan some joy 奖励自己

　　It’s OK to reward yourself for sticking with a task until it’s completed. “Make sure you plan into your day something that’s enjoyable, something you look forward to doing,” Richmand suggests.

　　Have coffee with a friend, watch something great, or just take a walk at a local park, she says. Not only is it an incentive²⁵ to finish the job, but it will also help you recognize “that it’s not all drudgery²⁶.”

　　Delegate 分配任务

　　A job well done doesn’t mean doing everything yourself.

　　Know when to delegate; know what you do well and what you don’t. Focus on your strengths and ask for help when you need it.

　　“Chunk” it 分步进行

　　If you have trouble estimating time or shifting gears from one activity to another, approach tasks for limited periods of time. For example, give yourself two 15-minute periods to work on something with a break in between. Psychologists call it “chunking” or breaking work into manageable pieces.

　　If you’re in the middle of a larger task, stop at a specific time and assess the situation. It may be time to switch gears and move on to something else.

　　Record it 备忘记录

　　Some people find gadgets²⁷ work better than paper and pen for keeping lists and reminders.

　　“Do what works for you,” says Richmand. “Electronic organizers can be wonderful.” Smartphones are a great option, as are digital sound recorders. Input²⁸ your to-do list, appointments, and upcoming events.

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