When you suffer from ADHD, mastering the art of using the daily time planner is a simple and powerful skill. This is the key to managing your life and ADHD. Your planner becomes your memory reminder, time manager and organization assistant. In addition, it can also help reduce typical ADHD symptoms such as impulsivity, distraction, and procrastination.
The daily schedule is a calendar, which is divided into several days, and each day is divided into several parts according to the time. You can write down your appointment at an appropriate time. There are many names for planners, such as agenda, diary, or day planner. However, the function is always the same. They help you record your promises to yourself and others so you can remember them.
When you use the daily planner, you need to consider the following 5 points.
Paper or electronic
There may be fierce debate about which is the best paper or electronic planner. Both are good, so the key to success is to choose the one you feel most comfortable to use every day.
If you like paper and pen and find that writing on paper helps to consolidate the things in your mind, then a paper planner would be a good choice.
On the other hand, if you like gadgets and all electronics, then a digital planner is good for you. The benefit of digital planners is that they can usually be accessed from multiple devices such as mobile phones, tablets, and computers. This is a useful feature when you have ADHD, because if you misplace it, you can still access your schedule.
How many planners should you have
Some people have a work plan and another has a family plan. However, when you have ADHD, it is best to use only one. Having two planners may sound logical, but it quickly becomes confusing and overwhelming. Keep it simple, just make a planner for your life.
What to write on your schedule
Dating with other people. These may be personal appointments such as work meetings, visits to the dentist, and time spent with family and friends. Before confirming the appointment, please contact your planner and check if you are free on the day before confirming. Next, write it down immediately before you forget.
Date yourself. These times are the times you set in your agenda so that you can perform specific tasks. For example, it might be an item in your “to-do list.” Dating with yourself means you will become more efficient, and time will not pass by in a flash. These appointments also provide mental relief, because even if you can’t complete a task right away, you can know exactly when you have time to do it.
Including transition time
When you write an appointment in the planner, write down the time of the appointment and the time you need to travel there. This helps you reach all appointment locations on time. The more you use the planner, the better your estimate of travel time.
In addition, arrange the transition time between appointments you book yourself. This is important when you have ADHD, because you need time to disconnect from one task before starting the next one. When you do this, you will avoid feeling irritable, anxious or angry.
How often do you check the schedule?
In order for planners to be effective, you need to use them regularly! The first thing you do when you wake up in the morning is to look at your planner to have a clear and up-to-date image of your day. In addition, during the day, check your schedule to remind you of your activities and update it when you schedule a new appointment.