How Effectively Are Your Managing ADHD at Work?

Quiz Questions

• 1.
  How do you usually approach your to-do list at the beginning of the day?

  • A.
    I don’t—I often avoid looking at it until I absolutely have to.
  • B.
    I start strong, but then I get pulled in a million different directions.
  • C.
    I’m overly optimistic about what I can do, then the time just... I don't know where it goes.
  • D.
    I struggle to figure out what to start with and where everything is.
• 2.
  You’ve been assigned a project with a deadline in two weeks. What’s your initial reaction?

  • A.
    I’ll get to it later. I got plenty of time!
  • B.
    I’ll start, but I might jump between different tasks and lose focus.
  • C.
    I’ll plan to work on it soon, but I’ll lose track of time and rush at the end.
  • D.
    I can’t find the documents I need to get started because my workspace is a mess.
• 3.
  What’s your typical experience during a meeting or conference call?

  • A.
    I hate it! I always zone out because I feel like it is normally just a waste of time.
  • B.
    I get distracted by emails or my phone and miss key parts of the conversation.
  • C.
    I simply lose track of how much time has passed and before I know it it's over.
  • D.
    I’m constantly shuffling papers or looking for notes I took but I never can find until I don't need it anymore.
• 4.
  How do you handle long-term goals or big projects?

  • A.
    I feel paralyzed and end up delaying until the last minute.
  • B.
    I’ll work on them sporadically, but my attention often drifts to other more interesting or fun things.
  • C.
    I’ll plan to work on them early but somehow, the deadline just sneaks up on me.
  • D.
    I forget details or misplace important files, and that really slows me down.
• 5.
  Which of these scenarios sounds most like you when it comes to tasks?

  • A.
    I keep telling myself I’ll start, but somehow, I never do.
  • B.
    I start with enthusiasm, but then comes the distractions.
  • C.
    I think I have plenty of time, then suddenly it’s crunch time!
  • D.
    I start, but I can’t find what I need, so things quickly get out of hand!
• 6.
  When you're working, how often do you lose track of time?

  • A.
    I don’t even realize I’ve wasted hours before I even begin a task.
  • B.
    Constantly—Everything is a distraction to me.
  • C.
    All the time—I start late and end up working in a rush.
  • D.
    I lose so much time just trying to organize my desk or get the right materials.
• 7.
  What’s your biggest challenge in staying productive?

  • A.
    Just getting started—sometimes it feels impossible to take that first step.
  • B.
    Staying focused, period! Distractions are my downfall.
  • C.
    Managing my time—I just can't seem to gauge how long tasks will take.
  • D.
    Keeping my workspace organized—I’m constantly forgetting where I put things.
• 8.
  How does your workspace usually look?

  • A.
    Hey, it's working (for the most part). So why bother?
  • B.
    I set it up rather nicely, but then, of course, distractions pull me away from it.
  • C.
    I lose track of time while trying to organize it.
  • D.
    It’s cluttered and chaotic, and I struggle to find what I need.

Quiz Outcomes

• 1.
  Your Challenge is Task Initiation

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  Your challenged most with just getting started. Whether it's the idea that you work better under pressure or you lack the motivation to or desire to perform these mind-numbing tasks don't worry you are not alone. Here's a simple way for you to get a quick win:Have Fun!Those of us with ADHD have a limited bandwidth of focus and energy to devote to those kinds of tasks. Try to harness this creative energy by setting a quick 5-to-10-minute timer and do something that you enjoy. Such as getting a cup of hot cocoa, reading a book, or even talking to a co-worker about the latest show you like.
• 2.
  Your Challenge is Focus

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  Our brain is extremely sensitive to everything around us. Distractions, both internal and external, are your biggest challenge. It’s tough to maintain focus on a task with these racing thoughts, sensory overload and extreme emotions such as stress and anxiety not to mention boredom. Don't these people understand? Well, here is a way to get a quick win!Focus To-Do app: This cool little app has a pomodoro timer with an alarm and a place where you can schedule tasks including how long that you think it will take! A real one stop shop and you can download it at the Apple Store or the Google Play Store.
• 3.
  Your Challenge is Time Blindness

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  Time blindness can show up in many different forms. From poor judgement on how long a task will actually take, to the inability to feel the passage of time and even chronic lateness. However it manifests for you this can have a detrimental effect on your quality of life. Here's a way for you to get a quick win!Set up a Two Alarm System.First Alarm: Set the initial alarm 10-15 minutes before you want to switch tasks or start something important. This acts as a warning to start wrapping up your current activity and mentally prepare for the next.Second Alarm: Set a second alarm for the actual start time of your next task or deadline. This serves as a final nudge to transition and begin the new task immediately. This is a great way to break up transitions, which can be an area of difficulty. It creates a sense of urgency while reducing stress about suddenly needing to switch gears. A great tool that I have found is the MultiTimer App which has multiple timers that you can set at once. Download it at either the Apple Store or Google Play.
• 4.
  Your Challenge is Organization

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  Finding things can be extremely challenging for you at the best of times. Forgetting where you put things have cost you in relationships at work and at home and can cause a lot of shame and guilt because of other people's misunderstandings. Let's break this cycle with a quick win!One Touch Rule:This rule means that when you pick up an item (physical or digital), you deal with it immediately rather than putting it down to handle later. For example:E-mails: When you open an email, respond, file, or delete it right away instead of letting it sit in your inbox.Physical Items: When you pick something up (like paperwork, clothes, or other clutter), put it in its proper place right then.This approach is a simple way to start removing some of the clutter and create space to focus on the real priorities. Great work on getting that quick win!