Day 2 – Decluttering the Mind

Welcome to Day 2 of our journey towards mastering ADHD! Today, we focus on decluttering the mind, an essential step in managing ADHD effectively.

The Impact of Completing Tasks

Yesterday, you tackled tasks using the 5-4-3-2-1 and the 5-minute techniques. Did you notice a change in how you felt? Often, completing tasks, especially those we’ve been putting off, can surprisingly free up mental space. Instead of draining energy, completing tasks can become a source of energy and satisfaction.

Today’s Focus: Decluttering Through Action

Clutter isn’t just physical; our minds can be cluttered too, with all the tasks and responsibilities we carry around. Today, we’ll start clearing some of that mental clutter.

Activity:

  1. List Tasks: Write down tasks you’ve been delaying. Include both small tasks and larger projects.
  2. Choose One: Select one task from your list. If it’s a big task, don’t worry about completing it entirely; commit to spending just 15 minutes on it.
  3. Acknowledge Completion: If you finish the task, take a moment to really soak in the feeling of completion. If it’s an ongoing task, acknowledge the progress made in those 15 minutes.

Reflective Journaling

  • Completed Task: Note the task you worked on and whether you completed it or made progress.
  • Emotional Response: Pay attention to how you feel after working on the task. Did you experience a sense of relief, energy, or satisfaction?
  • Adding to the List: As other tasks come to mind, add them to your list. This is your go-to resource when you feel lost about what to do next.
  • Acknowledging Boldness: Even if you didn’t complete a task, congratulate yourself for being brave enough to tackle it. Recognise that acknowledging and starting a task is a step forward.

20 examples of tasks that people commonly procrastinate on:

  1. Booking a Doctor’s Appointment: Delaying scheduling necessary health check-ups or consultations.
  2. Paying Bills: Putting off paying bills, leading to last-minute rushes or late fees.
  3. Clearing Out a Cupboard: Avoiding decluttering a cluttered or disorganised cupboard.
  4. Making a Phone Call to a Friend: Hesitating to make social calls, even when intending to catch up.
  5. Filing Taxes: Postponing tax filing until the deadline approaches.
  6. Doing Laundry: Letting laundry pile up until running out of clean clothes.
  7. Replying to Emails: Accumulating unread or unresponded-to emails in the inbox.
  8. Grocery Shopping: Waiting until the fridge and pantry are nearly empty before going shopping.
  9. Changing Light Bulbs or Batteries: Not replacing them until absolutely necessary.
  10. Returning Library Books: Waiting until the due date or incurring late fees.
  11. Starting a Workout Routine: Planning to start exercising but continually delaying the start.
  12. Making a Dentist Appointment: Avoiding regular dental check-ups.
  13. Updating a Resume: Putting off updating a CV or resume for job applications.
  14. Cleaning the Car: Delaying washing or cleaning out the car.
  15. Scheduling Home Repairs: Procrastinating on fixing minor home issues until they become bigger problems.
  16. Planning a Vacation: Continuously postponing travel planning.
  17. Starting a New Hobby or Course: Waiting for the ‘right time’ to begin a new activity or learning a new skill.
  18. Organising Digital Files: Not sorting through and organising digital clutter on devices.
  19. Renewing Subscriptions or Memberships: Waiting until the last minute to renew important subscriptions.
  20. Writing Thank You Notes or Greetings: Delaying writing and sending out thank you notes, holiday cards, or other greetings.

These examples reflect common areas where procrastination takes hold, often due to perceived effort, lack of time, or simply overlooking their importance. Addressing these tasks promptly can significantly reduce stress and improve overall productivity and well-being.

Conclusion

Decluttering the mind is about taking control of the tasks that loom over us. By systematically addressing these tasks, we not only create a sense of order in our physical world but also clear up space in our mental world. Remember, the objective is progress, not perfection. Each step you take, no matter how small, is a stride towards mastering your ADHD. Keep this momentum, and let’s see what Day 3 has in store for us!

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