Planning and ADHD: Tips for Better Planning for People with ADHD

Planning and ADHD often don't go well together. Sound familiar? The impulsiveness and difficulty concentrating that come with ADHD make structured work a real challenge.

Good planning requires setting goals and estimating time. For many people with ADHD, this isn't an easy task. Without a clear plan, chaos and uncertainty often arise, both at school, at work, and at home.

But don't be discouraged! You can learn to plan, even with ADHD. It starts with acknowledging your challenges. Then you can develop strategies to work around them.

In this blog post, I'll explain why ADHD makes planning difficult and what the consequences are. I'll also offer practical and smart tips to help you learn how to plan. Ready to get started?

The fact that people with ADHD cannot plan well is due to a combination of different causes.

These factors all play a role in time management in ADHD:

As someone with ADHD, your reward system works differently (due to the abnormal effects of dopamine). As a result, your brain is constantly seeking immediate rewards.

This means you often focus on immediate rewards and are less likely to think about what needs to be done in the future.

The further away a reward is, the less valuable it seems to you. You often prefer short-term rewards, which affects your ability to make plans and set goals.

It's important to be aware of the benefits of long-term rewards so you stay focused not only on what you want now, but also on what can help you in the long run.

If you have ADHD, it can be difficult to form a clear vision of the future. You're often so focused on short-term goals that the long term feels vague and unclear.

When something needs to be planned for the future, it seems like it always has to happen "someday," but you have no idea when that will be. You know now isn't the right time, but it remains elusive, making it difficult to make plans and track your progress.

Many people with ADHD have difficulty estimating time. Often, they're so focused on the "now" that they have trouble detaching from the present moment. This can lead to procrastination or overestimating the time it takes to complete tasks, making it difficult to stick to your schedule.(1)

Motivation can be challenging for someone with ADHD. When a task doesn't automatically pique your interest, a strong external reward is often needed to get you into action. This lack of intrinsic motivation can distract you from your responsibilities, making you focus more on short-term rewards that encourage you to perform.

With a shorter attention span, it's difficult to stay focused on your schedule. This can result in forgetting tasks or not following a schedule properly.

The abundance of information and stimuli around you can be overwhelming. This makes it harder to prioritize and make effective plans.

For good planning, it's important to focus on the details. This helps you estimate the time you need for a task. You often don't take the time to pay close attention to these details.

Poor planning skills can lead to a vicious cycle. When a task runs late, you have to rush to finish it, making it difficult to plan for the next one. This leaves you constantly playing catch-up.

So, planning and ADHD aren't a good combination. And that's not only frustrating for you, but it can also lead to frustration and disappointment for those around you. By becoming aware of the consequences of poor planning with ADHD, you're taking the first step toward improvement!

First, let's look at some of the consequences of poor planning in ADHD sufferers:

• Problems at work - At work, it's important to be on time and complete tasks on time. Poor planning skills can lead to dissatisfaction with your employer and stress for you.
• Poor grades at school - Even at school, you have to plan well. You have to submit assignments and study for tests and exams. If you don't succeed, you could get into trouble.
• Lack of understanding from those around you - Many people don't understand why you have trouble planning. This can lead to them having little patience with you.
• Financial consequences - Poor planning can also lead to financial problems. Think of missed payments or fines. This can worsen your financial situation.
• Being seen as untrustworthy - Missing appointments or frequently being late can make people see you as untrustworthy. This can lead to problems in both your work and personal relationships.

I have good news: yes, even with ADHD, you can learn to plan! It's definitely possible to plan better if you use the right strategies. Try different methods that help you plan effectively, set priorities, manage your time efficiently, and improve your concentration.

The tips below will help you learn how to plan, whether it's a big project or a fun get-together with friends.

Make a plan every day, even on days you have off. Start by scheduling the essential tasks and then the "bonus" activities.

At the end of the day, review your schedule and evaluate what went well and what didn't. Did you miss something? Consider why and reschedule the activity immediately. This way, you'll avoid forgetting it!

To maintain an overview, it's helpful to use a central location for your planning. This could be Google Calendar or the Calendar app on your Mac, for example. This way, you always have your appointments at hand, wherever you are.

For planning with ADHD, a visual, paper planner often works even better. This is because ADHD often leads to visual thinking. There are special ADHD planners that focus on priority lists, tracking daily routines, and providing extra writing space.

Keep in mind that a paper planner can be a challenge as you have to remember to take it with you.

Routines help you create structure. This is important if you have ADHD, as it can make you easily distracted and overstimulated. Write down your routine and post it somewhere visible so you can see it often throughout the day.

Build up your routine gradually. Only add a new element once the previous one is completely ingrained and you no longer have to actively think about it.

Large tasks or goals can be overwhelming and take a long time to complete. For someone with ADHD, getting started can be challenging. Therefore, break a large task down into smaller, manageable steps.

This gives you more overview and allows you to regularly complete a subtask, which gives you the opportunity to reward yourself.

During the day, you often have multiple tasks to complete, and it can be difficult to know which one to start with. People with ADHD often start with the most enjoyable task, but that's usually not the best choice.

List your tasks and decide which ones need to be done first or are most important. There are several ways to prioritize, so choose what works for you.

For example: if you have a report, a laundry list, and a presentation to complete, prioritize the presentation if it's due tomorrow. Note the consequences of delaying it, such as a lower grade. This way, you'll see which tasks are truly important.

It's not the easiest thing to do, but let those around you know that your planning and ADHD can sometimes be a challenge. This will create more understanding and give others the opportunity to help you. It will also make you feel less pressured, knowing that if something goes wrong, people will understand why.

Create some free time in your schedule so you have some buffer space. An appointment might run late, you might miss the bus, or you might spend a little too long searching for your keys. But an extra 15 or 20 minutes can also be a great way to unwind or blow off some steam between activities.

See it as a 'de-stimulation moment' so that you arrive at your next appointment feeling recharged.

Because you're impulsive, you're likely to make quick promises, like helping a friend or attending an appointment. But first, check your calendar to see if it's actually possible. This way, you avoid getting tangled up in other commitments and you'll be sure you can make it.

Use the reminders in your calendar. Digital calendars are particularly useful because they help you remember upcoming tasks and appointments. You can set them to alert you 1 day, 1 hour, or even 10 minutes in advance. This way, you stay better informed about what needs to be done in the coming period and can anticipate it.

It's helpful to keep track of the time it takes the first time you do a task. This way, you can easily see if it matches the time you had planned for it. And that will help you plan better next time, despite your ADHD.

Planning and ADHD are closely related, and keeping track of time is an effective way to improve your skills.

Have you gotten the hang of it and want to learn how to deal with ADHD symptoms in other areas as well? Then I recommend ordering our ADHD Step-by-Step Plan. This e-book is packed with scientifically proven tips!