One and Done!: Templates to quiet ADHD minds
What type of task is the most annoying to us ADHDers? I bet behind the scene detail oriented tasks would be very high on each of our lists. Right? I mean who wants to be stuck in one spot calculating some stupid numbers together or trying to remember what specific items to pack for a camping trip versus a holiday at a resort or even a weekly grocery list, for that matter? What about those emails that involve reviewing the request, considering options you want to give people, and writing up a response? So exhausting, right? What if I told you there is a way of doing these types of tasks where you only have to do the task once and from that point on, all you have to do is cut and paste. Read on for more!
Template Tips toward One and Done
Know your warning signs: List the signs that most often clue you in that you’re feeling arrested by a detail oriented task you weren’t expecting and that you are very likely to have to produce repeatedly to different audiences within your immediate future.
Hint: These usually involve a quickening heartbeat, overwhelming dread, automatic cursing, rage, or your heart physically sinking at the thought that doing this task will literally rob you of those five minutes you were going to spend in the bathroom, getting a snack, or making yourself a cup of tea.
Name or symbolize the moment. Give your unique reaction a color, shape, texture, temperature, physical relation to your body. Draw your representation of all your answers. Keep this drawing available for later steps.
Match it with an action: Think of the most accessible place for you to store needed information. For example, a google word document, the notes section on your phone, or a specific notes section in your physical or digital planner.
Draw out the intention: Once you designate the specific section, draw out a symbolization or verbal description of whatever you pick. Then, next to your drawing of your physical reaction, write an equals sign followed by the words “one and done”, “template it”, and or your drawing or text indicating your preference of storage space. Place the whole message somewhere within your clear line of site from wherever you do executive tasks most often.
Address the One: When you notice this physical reaction at some point in your day, stop whatever you are doing and look at your drawn intention. Once you have resolved to address the task, know that you have a choice to be doing this task for the very last time in your life and that it can be available to you on demand from here on out if you follow these last few steps.
Proclaim it Done: Once the task is complete, highlight the whole thing, push copy, go to your chosen storage place, and push Paste. Label the task appropriately in big bolded letters. And know that you have it for next time your alarm bells go off. List the specific task you have stored under the picture so that you can know which tasks to reference storage for and which ones that need to be addressed for the last and final time.
Use it: The next time you notice that reaction in yourself, pause and look at your drawing for grounding. Then, go to your information storage spot, copy the appropriate document, and paste it where you would respond to the task. Make any needed minor adjustments, and push send!
Bask in relief: Notice the extra time you bought yourself for that snack, potty break, or much needed cup of tea!! You earned it!!
To wrap up, no matter what kind of job or lifestyle we have, us ADHDers often have a difficult time avoiding the detailed tasks that often seem to lurk in the background. Hopefully, the above tips have encouraged you to take back your autonomy by saving what you do for multiple more uses in the future. Here’s to the thousands of hours, breaks, and freedom we can save ourselves with this handy trick of the trade!!