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ADHD Productivity Hack: The Pomodoro Method

Written by Ted Russo on November 4, 2023. Posted in Tips for ADHD. Leave a Comment

This article may contain affiliate links. If you make a purchase through these links, we may earn a commission at no extra cost to you. Thanks!

For those of us with ADHD, managing our productivity can be… challenging. And frustrating. And it can lead to feelings of shame, too. We’re often operating within systems (and expectations) that were built when society didn’t know much about neurodivergent brains.. So first things first, don’t forget to have compassion for yourself in this situation!

Back to productivity. Maintaining focus and completing tasks within a set timeline is a skill that is crucial for most of our day-to-day lives, and it’s one that doesn’t always come naturally. Distractions, forgetfulness, executive dysfunction, and procrastination can easily throw a wrench into well-made plans of “doing all the things today.” We recommend trying a simple, yet highly effective, ADHD productivity hack that we keep in our toolbox – the Pomodoro Method.

When Your World is So Much More Interesting Than This Lame Report

People with ADHD have the strengths of curiosity and imagination. These traits drive innovation and make our world much more interesting to live in! But, when you’ll face significant consequences if you don’t finish a project on time, you may need to find a way to focus on the boring thing. This can be a challenge for a few reasons.

ADHD Paralysis: When you have 12 things on your to-do list, deciding where to start can be so overwhelming that you avoid starting at all.
Procrastination: Starting tasks can be incredibly challenging for those with ADHD. The brain often prefers immediate gratification, leading to procrastination.
Difficulty with Focus: Maintaining concentration for extended periods is difficult, which can result in incomplete projects and missed deadlines.
Impulsivity: Impulsive behaviors can lead to shifting priorities frequently, making it tough to stay on track.
Forgetfulness: Forgetfulness and disorganization can lead to important tasks slipping through the cracks.
Pathological Demand Avoidance (PDA): While pathological demand avoidance is more commonly associated with autism than ADHD, the co-occurrence of ADHD and autism is pretty high. So, PDA could still be a contributing factor.

Managing these challenges can seem like an uphill battle, but there’s a powerful technique that can help: the Pomodoro Method.

The Pomodoro Method: A Game-Changer for ADHD Productivity

The Pomodoro Method is a time management technique developed by Francesco Cirillo in the late 1980s. It’s designed to improve focus and productivity by breaking work into short, focused intervals followed by brief breaks. Here’s how it works.

Choose a Task

Select a task you want to work on. Or, select the task you have to work on. Or, select the task with the worst consequences if you don’t work on it.

Set a Timer

Set a timer for 25 minutes (this is one Pomodoro). During this time, focus exclusively on your task. It can help to set yourself up in an environment without too many distractions. Noise canceling headphones are helpful, too.

Work Intensely

Work with laser-like focus until the timer rings. This brief period minimizes distractions and capitalizes on the ability of individuals with ADHD to hyperfocus on a single task.

Take a Short Break

After one Pomodoro, take a 5-minute break. Use this time to recharge, stretch, use the bathroom, get a glass of water, or do a quick mindfulness exercise.

Repeat

Repeat steps 1-4 for three more Pomodoros. After completing four, take a longer break of 15-30 minutes.

The beauty of the Pomodoro Method for ADHD-ers lies in its structured approach and frequent breaks. While ADHD is often associated with difficulty in sustaining attention, it’s essential to recognize that the ability to hyperfocus is a huge strength. With the Pomodoro Method, you harness that hyperfocus for short bursts, ensuring you make substantial progress on your tasks without feeling overwhelmed or exhausted.

The Power of Pomodoro Timers for ADHD

Now that you understand the Pomodoro Method, you might wonder how to implement it effectively. Enter Pomodoro timers, which are essential tools for anyone looking to maximize their productivity using this technique.

Pomodoro timers are specialized timers designed to help you track your work and break intervals precisely. They come in a variety of formats, including physical devices and smartphone apps, making it easy to integrate them into your daily routine.

Here’s why owning a Pomodoro timer can be especially beneficial for individuals with ADHD.

Structure and Accountability

The timer provides a structured framework for your work. Knowing that a timer is ticking down can help create a sense of urgency and accountability.

Visual and Auditory Cues

Many Pomodoro timers offer visual and auditory cues, such as a ticking sound or a flashing light, to signal the start and end of each Pomodoro. These cues help individuals with ADHD transition between work and break periods.

Incremental Progress

Breaking your work into manageable, 25-minute intervals allows you to measure your progress more effectively. This incremental approach can boost your confidence and motivation.

Time Awareness

For people with ADHD, time can sometimes feel elusive. Pomodoro timers help you stay aware of the passage of time, preventing you from losing track and spending too much time on a single task.

Give the Pomodoro Method a Try

If you have ADHD and struggle with productivity, the Pomodoro Method and Pomodoro timers can be game-changers. This technique harnesses your hyperfocus and provides a structured approach to work, helping you tackle tasks efficiently while managing ADHD-related challenges. Consider investing in a Pomodoro timer and giving this method a try. You’ll be amazed at how it can transform your productivity and help you achieve your goals more effectively. Get a Pomodoro timer for yourself on Amazon.

adhd, adhd at work, adults, children

Mastering the Art of Remembrance: Object Permanence ADHD Strategies

Written by Ted Russo on November 4, 2023. Posted in ADHD Signs & Symptoms, Tips for ADHD. Leave a Comment

Being stressed because you can’t find your car keys and you’re late for work is a relatable human experience. But when it happens weekly, or even daily, the frustration can build up to have a negative impact on your life. Then, when the missing keys are later found to be in your hand or pocket, you might end up getting angry at yourself. If you relate to this story, you might be suffering from ADHD object permanence issues.

For ADHDers, “out of sight, out of mind” isn’t just a saying, it’s a very real struggle. Lets peel back the layers on this concept that is simple but profound in its everyday impact. Object permanence and its effect on ADHD brains can make “here today, gone tomorrow” a recurring theme – and problem – in our lives.

The Puzzle of Object Permanence in ADHD

Object permanence is the understanding that things continue to exist even when they can’t be seen, heard, or sensed. This concept is typically associated with infants, but its implications run deep for adults, especially those with ADHD. For the neurodivergent, the absence of visual cues can turn tasks and objects into distant memories. Why does this happen?

Imagine your brain as a juggler, each ball representing a thought, a task, a to-do item. For the ADHD brain, the balls are often translucent. If they aren’t actively being juggled, they can vanish. This isn’t a deficiency; it’s a different neural wiring. When objects or tasks move out of the direct line of sight or immediate attention, the ADHD quickly shifts focus to the things that are more concrete, sometimes forgetting they exist at all.

Harnessing Visibility: Tools & Methods to Remember

Luckily for us neurodivergent people, there are methods and tools available to help us keep the most important things from vanishing from our consciousness. Try a few of these out to keep object permanence from getting in your way:

Time-Specific Commitments

Instead of saying you’ll do the dishes “later,” specify a time. “I’ll do the dishes at 7:15 PM,” followed by setting an alarm, cements the task in your time-space continuum.

Example: “I’ll respond to that email after lunch.” Fast-forward past lunch, and the email is a distant memory, just like the hoagie you ate.. Solution? Set a specific time and use a task manager app to remind you.

Visual Aids

Clear organizer bins can be a godsend. Instead of tucking your bills into a drawer, you can keep them in a transparent file on your desk to keep them on your visual radar. Clear refrigerator bins can help you to keep fresh foods top-of-mind, so you can eat more of your produce before it goes bad.

Example: We’ve all placed something in a drawer for ‘safekeeping’ only to forget its existence. Often this is because we just locked the item completely out of our field of vision. A transparent storage solution can help maintain awareness of your hidden treasures.

Tactile Reminders

Ever tied a string around your finger as a child to remember something? This tactile approach can be modernized — wearable tech, like smartwatches, can nudge you with vibrations for tasks.

Location-Based Triggers

Use sticky notes in strategic places. A note on the bathroom mirror to remind you to email your colleague or a post-it on the door to take out the trash as you leave for work can work wonders. There are even location-based reminders you can set on your phone.

Example: A whiteboard right by the door to the garage with reminders of what you need to get when you go out can be a lifesaver.

No Two Neurodivergent Minds are the Same

The journey to efficient organization and task management is highly personal, especially in the neurodivergent community. It’s essential to experiment with different methods to find what resonates with your mind!

Whether it’s sticky notes, clear bins, digital nudges, or even that good old-fashioned string around your finger, the goal is to make the invisible, visible. Play with different methods and discover the joy in the act of remembering. The Neurospicy Shop is here to help you through this exploration with tools, support, and a community that gets it. Because in the brilliant mosaic of the neurodiverse mind, every piece deserves to be seen and celebrated.

adhd, adults, children, parenting tips

Sanity Savers: 4 Times My Loop Earplugs Became My Best Friend

Written by Kelly on September 29, 2023. Posted in Living with Autism, Tips for ADHD. Leave a Comment

This article may contain affiliate links. If you make a purchase through these links, we may earn a commission at no extra cost to you. Thanks!

With the overwhelming range of earplugs available today, Loop earplugs stand out. Their unique design, centered around a circular acoustic channel, has given people with autism, ADHD, and other sensory challenges a new world of options for noise reduction. Instead of blocking out all sounds, they reduce how much unwanted background noise the wearer hears. They still preserve the clarity of the more important sounds that you still want to hear, like conversation or a live performer. Loops also come in a variety of models, each of which blocks out different levels of noise.

My First Purchase: The Loop Engage Plus Earplugs

After researching, and reading reviews, and comparing the available models, I chose to try out the Engage Plus Loops. I also selected the clear color because I liked the idea of very few people knowing I was wearing them. Beyond the aesthetic appeal, these earplugs promised to reduce background and preserve my ability to hear the person next to me speaking. True to their word, my experience has been that I’m not entirely isolated from my environment when wearing them! They enable me to enjoy events and activities in loud, chaotic environments without shutting out the world around me.

I like to keep my Loops on me, in the nice convenient little case I got with them on my keychain. This way, I don’t need to anticipate when I might get overwhelmed, and instead can just whip them out when I notice I start to struggle with noise. The following are some of my favorite times I’ve used my Loops, and some of the times I’ve been most grateful that I had them on me.

The Reverberating Mayhem of Indoor Sports Games

Anyone who’s attended a kids’ indoor sports game knows the intensity of the noise. I guess that this doesn’t just apply to kids’ games, now that I think about it… But, since it’s probably been a decade since I went to an indoor game that wasn’t for kids, I’m going to stick to what I know.

The high-pitched cheers of parents, constant dribbling of the ball, and echoing referee whistles can be a sensory nightmare. The closed environment of indoor gyms amplifies every sound, making it resonate throughout the space. With my Loop earplugs in place, the echoing chaos faded to a comfortable hum. I found myself enjoying the match, cheering on the players, and genuinely soaking in the exhilarating atmosphere, all without the usual sensory assault.

Live Concerts and Shows

I love live music. I love being a part of the crowd, drinking in the artists’ energy, and even singing along when I’m positive that no one will be able to hear me over the band. The thrill of live music is undeniable, but the sheer volume can leave your ears ringing for days. During my first concert with the Loop Engage Plus, I was skeptical – I didn’t want to miss out on the music. But as the beats began to drop and the crowd roared, I quickly appreciated their worth. I was lost in the melodies, singing my heart out, without the fear of potential hearing damage (or the desire to run to the bathroom where things might be a little quieter).

Karaoke Night

I self-identify as a terrible singer. So, when my friends insisted on wanting to celebrate an event in their lives with a karaoke night, it was incredibly kind of them to book us a private room. With no audience except people who already knew me and presumably wouldn’t throw things at me, singing was much more comfortable.

BUT, the smaller room also meant that sound did the bouncing-around thing, and the music and mic were quickly very loud for my sensory challenges. My Loops were a lifesaver, toning down the cacophony, allowing me to appreciate my friends’ spirited performances, and even join in the fun.

Bachelorette Party Drag Brunch

It was a day of flamboyance, laughter, and high-energy performances. The drag brunch was a riot of colors, music, and cheering. Every announcement, every performance, and every toast was louder than the last. But with my trusty Loops, I danced, laughed, and celebrated without once feeling the need to escape the noise.

Try Them for Yourself

In reflection, the Loop Engage Plus earplugs have been nothing short of transformative. Their unique design and unparalleled performance have made them an essential part of my life. Whether it’s an adrenaline-packed game, a soulful concert, or a day of celebration, my Loops have ensured that I’m present, engaged, and comfortable. If you’re on the hunt for the perfect balance between immersion and protection, look no further. Buy your Loop earplugs today, and dive into experiences like never before.

Check Out Loop Earplugs for Yourself

adhd, adults, autism, children, sensory stuff

Autism and Sleep: 12 Tips for a Restful Night

Written by Kelly on August 19, 2023. Posted in Living with Autism. Leave a Comment

In the world of autism and sleep, there’s a rhythm – a sometimes elusive rhythm. Whether you’re rocking the spectrum or you’re guiding an autistic superstar (maybe your kiddo), there’s a dance between sleep and autism that’s intriguing to understand and essential to master. Together, we’re taking a deep dive into the world of dreams and the spectrum.

Sleep and Autism: More than Meets the Eye

Autism is a spectrum, and so are the sleep challenges that come with it. Many autistic people find themselves either too sleepy or, more commonly, dealing with insomnia. Some also experience poor sleep quality when they do get to rest. Neurological differences, anxiety, sensory sensitivities, or even gastrointestinal issues linked with autism can impact sleep. It’s not just about being a “night owl”; there’s a whole behind-the-scenes play going on.

A question that often pops up is whether the severity of autism has a direct link with sleep disturbances. These challenges might manifest themselves in general insomnia While it’s not a one-size-fits-all answer, research indicates that those with more severe symptoms might experience greater sleep challenges. However, individual experiences can differ based on a cocktail of factors – environment, co-existing health conditions, daily routines, and more.

Tips for the Little Spicies: Helping Autistic Kids Sleep Better

Routine Rules All: Kids thrive on routine, and for autistic children, a predictable bedtime can make all the difference. This includes consistent sleep and wake times and a series of calming pre-bed activities.
Sensory Paradise: Everyone loves a comfy bed, but for kids on the spectrum, sensory considerations are crucial. Soft sheets, room-darkening curtains, or even a special stuffed toy can help. Make the bedroom a haven, not a sensory minefield.
Limit the Excitables: Beware of those sneaky stimulants! Limiting screen time an hour before bed and watching out for sneaky caffeine in chocolates or some meds can be game-changers.
Try out a Sensory Sleep Sack: This comforting sleep pod provides the the pressure of a weighted blanket but without the night sweats that can come with it. The breathable fabric helps kids sleep and stay cool at the same time.

Advice for the Grown-Ups: Catching Those Zzz’s

Autistic adults, we see you! Sleep challenges don’t magically disappear after the teenage years (if only!).

Chill Mode Activated: From guided meditation apps to a simple breathing exercise, finding a way to calm that buzzing brain can make bedtime less of a battleground.
Environment Matters: Think cool, dark, and quiet. Sometimes, it’s the basics that get overlooked. A comfy mattress, blackout curtains, or a fan for white noise can be simple yet effective solutions.
Screen-Awareness: The blue light in your phone’s screen can trick your brain into thinking that it’s the middle of the day. As tempting as it can be to scroll until sleep takes hold, you may have more success setting your phone on your nightstand.
Move Every Day: A regular routine of physical activity can help your body feel more tired when it’s time to feel tired. Some people have a hard time heading straight to bed after exercise, so even working out in the morning can be a great help.
Gadgets to the Rescue: Ever tried a weighted blanket? For some, it’s like a warm, reassuring hug. For others, a white noise machine muffling external sounds is the ticket to dreamland.

Parents in the Mix: How to Support Your Autistic Child’s Sleep

When a child has trouble sleeping, the effects can wear on the whole family. Keep trying different ideas to see what works for your child, and eventually something is bound to work.

Routine and Flexibility: Sounds contradictory, right? While maintaining a bedtime routine is golden, sometimes being flexible based on the day’s events can be beneficial. Maybe after a particularly sensory-overloading day, bedtime needs to be a bit earlier.
Seek the Experts: If sleep remains elusive, it might be time to tap into professional resources. Sleep therapists, occupational therapists, or even certain apps can provide strategies tailored to your child.
Parental Self-Care: While supporting your child’s sleep, don’t forget about yours! Ensure you’re getting rest, seeking support when needed, and perhaps even trying some of those relaxation techniques you’ve learned for your child.

Goodnight and Good Luck!

Swaying to the rhythm of autism and sleep is a dance of patience, understanding, and trial-and-error. But as with any dance, once you get the steps down, the motion becomes more fluid and graceful. Whether you’re on the spectrum or guiding someone who is, remember: every challenge has its solutions, every problem its steps.

Select your sleep strategy, find your groove, and glide into better sleep tonight. Sweet dreams!

adults, autism, autism parenting tips, children, parenting tips, sleep