This info was designed to help people with ADHD complete tasks that feel boring, stressful, or overwhelming.
Part 1: ADHD Assignment Checklist
Have I
☐ clarified exactly what the assignment is asking?
☐ broken the task down into small, specific steps?
☐ scheduled short work sessions with breaks? (e.g., Pomodoro: 25 min work / 5 min break)
☐ scheduled my work sessions to work for me (e.g., “don’t leave uni until…;” “can’t eat/talk/toilet until I have…”)
☐ created a comfortable, distraction-limited workspace for longer working sessions?
☐ set a mini-goal for this session (e.g., write one paragraph)?
☐ set a reward myself after working (even small rewards – toilet, food, go home, watch show, scroll)?
Have I tried
☐ using a body double or study partner?
☐ not using a blank page? (format your page headers/footers, page numbers, student number, title page and reference page; would it be useful to create it once and save it as a template in word?)
☐ telling someone I’m working on this (for accountability)?
☐ to give myself permission to write a very rough first draft, or just dot points?
☐ to use a timer to get started, even if I didn’t want to?
☐ being kind to my now and future self, even if progress is slow?
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