ADHD person engaged in tasks on a laptop
November 30, 2023

Effective tools and methods for adults with ADHD

Understanding neurodiversity is essential in our diverse world. It includes conditions like ADHD and Autism, each with unique challenges and strengths. In this blog, we explore tools and methods for people with ADHD to combat those challenges.

Team Tiimo

Summary

  • Introduction
  • The Eisenhower Matrix
  • The Pomodoro Technique
  • To Do List
  • Calendar
  • Smartwatch
  • Brown Noise
  • Noise-cancelling headphones

Introduction

In today's fast-paced and diverse world, grasping the essence of neurodiversity has become crucial. Neurodiversity encompasses a spectrum of neurological differences, including ADHD and Autism. These conditions bring along a unique set of challenges and strengths. Empowering adults with tools and methods can enhance productivity for individuals with ADHD. Time management techniques, specifically designed for those with ADHD, offer practical solutions for daily challenges.


In this blog, we'll explore various tools and strategies for managing these conditions and fostering a supportive community.

The Eisenhower Matrix

The Eisenhower Matrix is a task management tool, aiding in the arrangement and prioritization of tasks according to their urgency and significance. This tool involves categorizing your tasks into four boxes:

  • Do
  • Schedule
  • Delegate
  • Delete
The Eisenhower Matrix, visualised with an adhd friendly design.
The Eisenhower Matrix and its four quadrants: Do, Schedule, Delegate, Delete

Here's how to use the Eisenhower Matrix in four steps:

1. Make a list of your tasks
Start by making a list of all the tasks and responsibilities you need to address. These could be work-related, personal, or a mix of both. Write down everything that's on your mind.

2. Categorize Tasks into Quadrants

  - Quadrant 1 (Do - Urgent & Important):
In this quadrant, place tasks that are both urgent and important. These are tasks that require immediate attention and have a significant impact on your goals or well-being. Prioritize these tasks and tackle them as soon as possible. These are things you need to do yourself.

  - Quadrant 2 (Schedule - Not Urgent but Important):
In this quadrant, put tasks that are important but not urgent. These are tasks that contribute to your long-term goals and well-being. Schedule specific times to work on these tasks and make sure you allocate enough time for them in your calendar.

  - Quadrant 3 (Delegate - Urgent but Not Important)
In this quadrant, place tasks that are urgent but not necessarily important for you to do personally. These tasks can often be delegated to others if possible. Identify people or resources that can handle these tasks effectively and delegate them.

  - Quadrant 4 (Delete - Not Urgent & Not Important)
In this quadrant, list tasks that are neither urgent nor important. These are often time-wasting activities or distractions that don't contribute to your goals. Consider eliminating these tasks or minimizing the time you spend on them

3. Take Action
Once you've categorized your tasks into the four quadrants, start taking action:
  - Quadrant 1: Immediately address and complete tasks in this quadrant.
  - Quadrant 2: Schedule time in your calendar to work on tasks in this quadrant.
  - Quadrant 3: Delegate tasks to appropriate individuals or resources.
  - Quadrant 4: Evaluate whether you can eliminate or reduce time spent on tasks in this quadrant.

4. Regularly Review and Adjust:
The Eisenhower Matrix is a dynamic tool, and your priorities may change over time. Regularly review and update your task list, moving items between the quadrants as needed. By consistently using this matrix, you can improve your productivity, focus on what matters most, and reduce the stress of juggling urgent and important tasks.


For more about this tool, see our more in-depth article on what the Eisenhower Matrix is and how you can use it to prioritize tasks

The Pomodoro Technique

The Pomodoro Technique is an effective time management method that boosts productivity with 25-minute focused work intervals (pomodoros) followed by 5-minute breaks. After four pomodoros, take a 15-30 minute break. This method enhances concentration and prevents burnout, using a timer (pomodoro is Italian for tomato).


While this summarizes it in short, you can find a more in-depth explanation of the pomodoro technique in our article here.

Tiimo widgets with Pomodoro activities

To Do List

A to-do list is more than just a random collection of tasks. While it can include anything, making it useful involves tracking deadlines. Prioritize effectively by noting when tasks are due - it's the key to getting quality work done.

If you’re someone who likes to manage their to-do list digitally, our app lets you do so, with an added visual timer and features that make your digital planning tool more personal through customization.


Calendar

Whether it's a paper or electronic calendar, it provides guidance and aids in time management. Opt for calendars featuring extra to-do list sections on each page. This integration of tasks with specific dates and times simplifies scheduling, making time feel more tangible—a helpful approach for adults dealing with ADHD.

Daily planning designed to change your life.

Visualize time. Build focus. Make life happen. Tiimo is designed for people with ADHD, Autism, and everyone who thinks, works, and plans differently.

Get started with our free trial. Cancel anytime.

Smartwatch

While they can be costly, smartwatches are a great solution for managing forgetfulness linked to ADHD. Set reminders for meetings, events, and tasks. Moreover, many smartwatches enable you to convert spoken words into text notes. Just say what you need to remember, and your watch will jot it down. This feature helps prevent forgetting important things like doctor's appointments, birthdays, or client meetings. There are also daily planning apps out there (such as Tiimo), that work splendidly on a smartwatch, letting you manage your day-to-day tasks. 

Brown noise

Now this one is more of a practice or musical tool, and not a physical object or digital application.

Brown noise, also known as binaural beats, offers lower frequencies that align with your brain's relaxed state. It aids relaxation at work, enhancing focus and minimizing distractions. The sound of brown noise effectively drowns out other disturbances, emphasizing lower frequencies over higher ones. This promotes relaxation, mirroring the brain's restful state and improving concentration. 

It’s particularly beneficial for individuals with ADHD who often struggle with alertness and focus, as brown noise stimulates their brains into a more attentive state, facilitating better concentration on tasks and meeting deadlines.

Noise-canceling headphones

More noise related stuff..

Noise-canceling headphones are a valuable tool for aiding focus and minimizing distractions, especially for individuals with ADHD working in bustling environments. The prevalence of noise in shared workplaces can be overwhelming. These headphones reduce external sensory stimulation, allowing for improved concentration. 

Instead of navigating through multiple stimuli, you can focus on one task at a time without being disrupted by surrounding noise. Various options, including headphones, earbuds, or white noise, cater to individual preferences for an enhanced and distraction-free work experience.

And yes, noise-canceling headphones would be a fitting choice for listening to brown noise.

And no, we don’t have a sponsored list of “favourite” headphones, but you may find some recommendations in Tiimo Town (our community space).

November 30, 2023

Effective tools and methods for adults with ADHD

Understanding neurodiversity is essential in our diverse world. It includes conditions like ADHD and Autism, each with unique challenges and strengths. In this blog, we explore tools and methods for people with ADHD to combat those challenges.

Team Tiimo

Summary

  • Introduction
  • The Eisenhower Matrix
  • The Pomodoro Technique
  • To Do List
  • Calendar
  • Smartwatch
  • Brown Noise
  • Noise-cancelling headphones

Introduction

In today's fast-paced and diverse world, grasping the essence of neurodiversity has become crucial. Neurodiversity encompasses a spectrum of neurological differences, including ADHD and Autism. These conditions bring along a unique set of challenges and strengths. Empowering adults with tools and methods can enhance productivity for individuals with ADHD. Time management techniques, specifically designed for those with ADHD, offer practical solutions for daily challenges.


In this blog, we'll explore various tools and strategies for managing these conditions and fostering a supportive community.

The Eisenhower Matrix

The Eisenhower Matrix is a task management tool, aiding in the arrangement and prioritization of tasks according to their urgency and significance. This tool involves categorizing your tasks into four boxes:

  • Do
  • Schedule
  • Delegate
  • Delete
The Eisenhower Matrix, visualised with an adhd friendly design.
The Eisenhower Matrix and its four quadrants: Do, Schedule, Delegate, Delete

Here's how to use the Eisenhower Matrix in four steps:

1. Make a list of your tasks
Start by making a list of all the tasks and responsibilities you need to address. These could be work-related, personal, or a mix of both. Write down everything that's on your mind.

2. Categorize Tasks into Quadrants

  - Quadrant 1 (Do - Urgent & Important):
In this quadrant, place tasks that are both urgent and important. These are tasks that require immediate attention and have a significant impact on your goals or well-being. Prioritize these tasks and tackle them as soon as possible. These are things you need to do yourself.

  - Quadrant 2 (Schedule - Not Urgent but Important):
In this quadrant, put tasks that are important but not urgent. These are tasks that contribute to your long-term goals and well-being. Schedule specific times to work on these tasks and make sure you allocate enough time for them in your calendar.

  - Quadrant 3 (Delegate - Urgent but Not Important)
In this quadrant, place tasks that are urgent but not necessarily important for you to do personally. These tasks can often be delegated to others if possible. Identify people or resources that can handle these tasks effectively and delegate them.

  - Quadrant 4 (Delete - Not Urgent & Not Important)
In this quadrant, list tasks that are neither urgent nor important. These are often time-wasting activities or distractions that don't contribute to your goals. Consider eliminating these tasks or minimizing the time you spend on them

3. Take Action
Once you've categorized your tasks into the four quadrants, start taking action:
  - Quadrant 1: Immediately address and complete tasks in this quadrant.
  - Quadrant 2: Schedule time in your calendar to work on tasks in this quadrant.
  - Quadrant 3: Delegate tasks to appropriate individuals or resources.
  - Quadrant 4: Evaluate whether you can eliminate or reduce time spent on tasks in this quadrant.

4. Regularly Review and Adjust:
The Eisenhower Matrix is a dynamic tool, and your priorities may change over time. Regularly review and update your task list, moving items between the quadrants as needed. By consistently using this matrix, you can improve your productivity, focus on what matters most, and reduce the stress of juggling urgent and important tasks.


For more about this tool, see our more in-depth article on what the Eisenhower Matrix is and how you can use it to prioritize tasks

The Pomodoro Technique

The Pomodoro Technique is an effective time management method that boosts productivity with 25-minute focused work intervals (pomodoros) followed by 5-minute breaks. After four pomodoros, take a 15-30 minute break. This method enhances concentration and prevents burnout, using a timer (pomodoro is Italian for tomato).


While this summarizes it in short, you can find a more in-depth explanation of the pomodoro technique in our article here.

Tiimo widgets with Pomodoro activities

To Do List

A to-do list is more than just a random collection of tasks. While it can include anything, making it useful involves tracking deadlines. Prioritize effectively by noting when tasks are due - it's the key to getting quality work done.

If you’re someone who likes to manage their to-do list digitally, our app lets you do so, with an added visual timer and features that make your digital planning tool more personal through customization.


Calendar

Whether it's a paper or electronic calendar, it provides guidance and aids in time management. Opt for calendars featuring extra to-do list sections on each page. This integration of tasks with specific dates and times simplifies scheduling, making time feel more tangible—a helpful approach for adults dealing with ADHD.

Daily planning designed to change your life.

Visualize time. Build focus. Make life happen. Tiimo is designed for people with ADHD, Autism, and everyone who thinks, works, and plans differently.

Get started with our free trial. Cancel anytime.

Smartwatch

While they can be costly, smartwatches are a great solution for managing forgetfulness linked to ADHD. Set reminders for meetings, events, and tasks. Moreover, many smartwatches enable you to convert spoken words into text notes. Just say what you need to remember, and your watch will jot it down. This feature helps prevent forgetting important things like doctor's appointments, birthdays, or client meetings. There are also daily planning apps out there (such as Tiimo), that work splendidly on a smartwatch, letting you manage your day-to-day tasks. 

Brown noise

Now this one is more of a practice or musical tool, and not a physical object or digital application.

Brown noise, also known as binaural beats, offers lower frequencies that align with your brain's relaxed state. It aids relaxation at work, enhancing focus and minimizing distractions. The sound of brown noise effectively drowns out other disturbances, emphasizing lower frequencies over higher ones. This promotes relaxation, mirroring the brain's restful state and improving concentration. 

It’s particularly beneficial for individuals with ADHD who often struggle with alertness and focus, as brown noise stimulates their brains into a more attentive state, facilitating better concentration on tasks and meeting deadlines.

Noise-canceling headphones

More noise related stuff..

Noise-canceling headphones are a valuable tool for aiding focus and minimizing distractions, especially for individuals with ADHD working in bustling environments. The prevalence of noise in shared workplaces can be overwhelming. These headphones reduce external sensory stimulation, allowing for improved concentration. 

Instead of navigating through multiple stimuli, you can focus on one task at a time without being disrupted by surrounding noise. Various options, including headphones, earbuds, or white noise, cater to individual preferences for an enhanced and distraction-free work experience.

And yes, noise-canceling headphones would be a fitting choice for listening to brown noise.

And no, we don’t have a sponsored list of “favourite” headphones, but you may find some recommendations in Tiimo Town (our community space).

Effective tools and methods for adults with ADHD
November 30, 2023

Effective tools and methods for adults with ADHD

Understanding neurodiversity is essential in our diverse world. It includes conditions like ADHD and Autism, each with unique challenges and strengths. In this blog, we explore tools and methods for people with ADHD to combat those challenges.

Georgina Shute

Georgina is an ADHD coach and digital leader. She set up KindTwo to empower as many people as possible to work with Neurodiversity - not against it.

Summary

  • Introduction
  • The Eisenhower Matrix
  • The Pomodoro Technique
  • To Do List
  • Calendar
  • Smartwatch
  • Brown Noise
  • Noise-cancelling headphones

Introduction

In today's fast-paced and diverse world, grasping the essence of neurodiversity has become crucial. Neurodiversity encompasses a spectrum of neurological differences, including ADHD and Autism. These conditions bring along a unique set of challenges and strengths. Empowering adults with tools and methods can enhance productivity for individuals with ADHD. Time management techniques, specifically designed for those with ADHD, offer practical solutions for daily challenges.


In this blog, we'll explore various tools and strategies for managing these conditions and fostering a supportive community.

The Eisenhower Matrix

The Eisenhower Matrix is a task management tool, aiding in the arrangement and prioritization of tasks according to their urgency and significance. This tool involves categorizing your tasks into four boxes:

  • Do
  • Schedule
  • Delegate
  • Delete
The Eisenhower Matrix, visualised with an adhd friendly design.
The Eisenhower Matrix and its four quadrants: Do, Schedule, Delegate, Delete

Here's how to use the Eisenhower Matrix in four steps:

1. Make a list of your tasks
Start by making a list of all the tasks and responsibilities you need to address. These could be work-related, personal, or a mix of both. Write down everything that's on your mind.

2. Categorize Tasks into Quadrants

  - Quadrant 1 (Do - Urgent & Important):
In this quadrant, place tasks that are both urgent and important. These are tasks that require immediate attention and have a significant impact on your goals or well-being. Prioritize these tasks and tackle them as soon as possible. These are things you need to do yourself.

  - Quadrant 2 (Schedule - Not Urgent but Important):
In this quadrant, put tasks that are important but not urgent. These are tasks that contribute to your long-term goals and well-being. Schedule specific times to work on these tasks and make sure you allocate enough time for them in your calendar.

  - Quadrant 3 (Delegate - Urgent but Not Important)
In this quadrant, place tasks that are urgent but not necessarily important for you to do personally. These tasks can often be delegated to others if possible. Identify people or resources that can handle these tasks effectively and delegate them.

  - Quadrant 4 (Delete - Not Urgent & Not Important)
In this quadrant, list tasks that are neither urgent nor important. These are often time-wasting activities or distractions that don't contribute to your goals. Consider eliminating these tasks or minimizing the time you spend on them

3. Take Action
Once you've categorized your tasks into the four quadrants, start taking action:
  - Quadrant 1: Immediately address and complete tasks in this quadrant.
  - Quadrant 2: Schedule time in your calendar to work on tasks in this quadrant.
  - Quadrant 3: Delegate tasks to appropriate individuals or resources.
  - Quadrant 4: Evaluate whether you can eliminate or reduce time spent on tasks in this quadrant.

4. Regularly Review and Adjust:
The Eisenhower Matrix is a dynamic tool, and your priorities may change over time. Regularly review and update your task list, moving items between the quadrants as needed. By consistently using this matrix, you can improve your productivity, focus on what matters most, and reduce the stress of juggling urgent and important tasks.


For more about this tool, see our more in-depth article on what the Eisenhower Matrix is and how you can use it to prioritize tasks

The Pomodoro Technique

The Pomodoro Technique is an effective time management method that boosts productivity with 25-minute focused work intervals (pomodoros) followed by 5-minute breaks. After four pomodoros, take a 15-30 minute break. This method enhances concentration and prevents burnout, using a timer (pomodoro is Italian for tomato).


While this summarizes it in short, you can find a more in-depth explanation of the pomodoro technique in our article here.

Tiimo widgets with Pomodoro activities

To Do List

A to-do list is more than just a random collection of tasks. While it can include anything, making it useful involves tracking deadlines. Prioritize effectively by noting when tasks are due - it's the key to getting quality work done.

If you’re someone who likes to manage their to-do list digitally, our app lets you do so, with an added visual timer and features that make your digital planning tool more personal through customization.


Calendar

Whether it's a paper or electronic calendar, it provides guidance and aids in time management. Opt for calendars featuring extra to-do list sections on each page. This integration of tasks with specific dates and times simplifies scheduling, making time feel more tangible—a helpful approach for adults dealing with ADHD.

Smartwatch

While they can be costly, smartwatches are a great solution for managing forgetfulness linked to ADHD. Set reminders for meetings, events, and tasks. Moreover, many smartwatches enable you to convert spoken words into text notes. Just say what you need to remember, and your watch will jot it down. This feature helps prevent forgetting important things like doctor's appointments, birthdays, or client meetings. There are also daily planning apps out there (such as Tiimo), that work splendidly on a smartwatch, letting you manage your day-to-day tasks. 

Brown noise

Now this one is more of a practice or musical tool, and not a physical object or digital application.

Brown noise, also known as binaural beats, offers lower frequencies that align with your brain's relaxed state. It aids relaxation at work, enhancing focus and minimizing distractions. The sound of brown noise effectively drowns out other disturbances, emphasizing lower frequencies over higher ones. This promotes relaxation, mirroring the brain's restful state and improving concentration. 

It’s particularly beneficial for individuals with ADHD who often struggle with alertness and focus, as brown noise stimulates their brains into a more attentive state, facilitating better concentration on tasks and meeting deadlines.

Noise-canceling headphones

More noise related stuff..

Noise-canceling headphones are a valuable tool for aiding focus and minimizing distractions, especially for individuals with ADHD working in bustling environments. The prevalence of noise in shared workplaces can be overwhelming. These headphones reduce external sensory stimulation, allowing for improved concentration. 

Instead of navigating through multiple stimuli, you can focus on one task at a time without being disrupted by surrounding noise. Various options, including headphones, earbuds, or white noise, cater to individual preferences for an enhanced and distraction-free work experience.

And yes, noise-canceling headphones would be a fitting choice for listening to brown noise.

And no, we don’t have a sponsored list of “favourite” headphones, but you may find some recommendations in Tiimo Town (our community space).

Read more

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ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.

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ADHD folks can enhance their executive function—key for focus, memory, and emotional regulation—through strategies like writing down key information, using planners, practicing mindful reactions, breaking tasks into smaller steps, and engaging in cognitive-boosting activities. These approaches help manage daily challenges more effectively, improving both personal and professional aspects of life for those with ADHD.

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