How I Plan My Workweek – ADHD Coach Explains

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As someone with ADHD, who is also an ADHD Coach and entrepreneur, planning my workweek has been a game-changer for me. It has helped me stay focused, prioritize tasks, and boost my productivity. In this blog post, I will share my step-by-step process of how I plan my workweek, tailored specifically for individuals with ADHD. By following this method, you can optimize your time, energy, and overall workflow. So let’s dive in!

Creating a Ritual for Planning

The first step in planning my workweek is to create a ritual around it. I prefer to do this on Sundays when I have some extra time. Having a consistent routine for planning helps me stay organized and ensures that I start the week on the right foot. Find a day and time that works best for you and make it a recurring habit.

Prioritizing Big Rocks

Once I sit down to plan my week, I begin by identifying my top priorities, or what I like to call “big rocks.” These are the most important tasks or projects that need to be accomplished during the week. I divide my priorities into three categories:

1. Content Creation Workflow: As a content creator, this category includes planning, recording, editing, and publishing my content across various platforms.
2. Appointments: This category comprises coaching calls, doctor’s appointments, or any other scheduled commitments.
3. Other Projects: Here, I list additional projects or business admin tasks that require attention during the week.

By categorizing my priorities, I can allocate dedicated time and focus to each area, ensuring that nothing falls through the cracks.

Breaking Projects Down into Smaller Tasks

One of the challenges individuals with ADHD often face is getting overwhelmed by large projects or tasks. To overcome this, I break down big projects into smaller, more manageable tasks.

For example, when working on a YouTube video, I divide the broader project into smaller, bite-sized tasks, such as scripting, recording, editing, creating thumbnails, and writing descriptions. Breaking tasks down enables me to approach them one step at a time, reducing feelings of overwhelm and increasing productivity.

Task Blocking vs. Time Blocking

When it comes to planning my workweek, I found that task blocking works better for me than time blocking. Time blocking involves scheduling specific tasks at specific times on your calendar.

However, as someone with ADHD, constantly checking my calendar and adhering to strict time slots can be challenging. Instead, I rely on task blocking, which involves organizing tasks based on categories and prioritization. This flexible approach allows me to focus on completing tasks according to their importance and urgency rather than adhering to rigid time constraints.

Being Realistic About Time

One common struggle for individuals with ADHD is accurately estimating how long tasks will take. To avoid feeling overwhelmed or falling into the trap of procrastination, it’s essential to be realistic about time. I recommend doubling the time you think a task will take, especially if it’s a new or unfamiliar task. This buffer allows for unexpected challenges or distractions, ensuring that you have enough time to complete your tasks without feeling rushed.

Reflecting and Reviewing

At the end of each week, I take the time to reflect and review my accomplishments, challenges, and lessons learned. This reflective practice helps me identify areas for improvement and celebrate my successes. It also allows me to fine-tune my planning process and make adjustments for the upcoming week. By regularly reflecting and reviewing, you can continuously optimize your workflow and stay aligned with your goals.

Optimizing Your Workweek with ADHD

Now that you have a clear understanding of my workweek planning process, let’s summarize the key takeaways:

1. Create a Planning Ritual: Establish a consistent routine for planning your workweek.
2. Prioritize Big Rocks: Identify your top priorities and categorize them for focused attention.
3. Break Projects Down: Divide large projects into smaller, more manageable tasks.
4. Task Blocking: Organize tasks based on categories and importance rather than strict time blocks.
5. Be Realistic About Time: Double the estimated time for tasks to accommodate unforeseen challenges.
6. Reflect and Review: Regularly assess your progress, challenges, and lessons learned to optimize your workflow.

By implementing these strategies, individuals with ADHD can harness their unique strengths and overcome potential challenges. Remember, finding a planning system that works for you is key. Experiment, adapt, and tailor the process to your specific needs. With a well-planned workweek, you can enhance your productivity, reduce stress, and achieve your goals with ADHD magic.

I hope you found this blog post helpful and insightful. If you have any questions or additional tips, feel free to leave a comment below. Here’s to planning your workweek with confidence and success!