The Next Right Step
Sometimes we don’t let our progress count as ADHD entrepreneurs or creative rebels and we only can see ourselves as successful at the completion of something. The solution for this is micro tasks. Micro tasks help you to beat overwhelm if you have ADHD or are easily overwhelmed, because it breaks the larger goal up to make it more manageable.
“If we did all the things we are capable of we would astound ourselves”Thomas Edison
The All or Nothing Personality
If you are like me, from time to time you’ve noticed your tendency to hyperfocus as an ADHD entrepreneur or creative rebel and that leaves us exhausted in other areas of our lives. There is almost this feeling of resentment at normal daily obligations such as stopping what we are doing once we start. This way of viewing the world can create a lot of emotional regulation issues because we need to do basic self care and have a more centered life.
According to ADDitude, ” When you live in a state of all or nothing, achieving balance resembles a person running from one end of a teeter-totter to the other. There’s not much balance in there. Maybe a little bit right when you hit the center of the teeter-totter, but as people with ADHD, that’s not what we’re looking for. The trick is to never stay on one side for too long before you change directions.” See the full article here.
So about a week ago I decided to get a new website and template and do all the things. I got a pretty template and was like, “I’m going to do one page every day or two.” Well, my ADHD all or nothing brain couldn’t seem to register that as enough progress and I ended up staying up super late for a few nights, one night until 5am. Now, at first glance this looks good right? I mean, I finished my site.. mostly anyway. At first glance that looks like a win, but that’s exhausting. Do you ever seem to be paralyzed and stuck in the research and learning phase or running straight through like a marathon? I think part of me knew I was in my ovulatory phase and should have more energy, but still! If you want more on cycle syncing and working for your energy check out episode 35 and 60 on the Control the Chaos Mama Podcast.
Micro Tasks and The Power of Putting your Shoes on
Micro tasks are small, simple tasks that, when strung together make up a routine. This routine can get you closer to the bigger goal and also have less chance of you getting overwhelmed as an adhd entrepreneur or creative rebel. One example of this is getting ready in the morning. To someone who is neurotypical they may think of the goal as “getting ready,” while this is really something that has many steps. For someone who is neurodivergent they may find it more helpful to break the task into smaller tasks. Even better if you use an app like Done or Fabulous to get the reward of crossing it off or even a list.. but if you are like me you lose those. Thank goodness for my apple watch pinging my phone or alexa calling it so I typically don’t lose that!
The reason I call it the “Power of Putting your Shoes On” is that it’s all about the start, it’s not about the duration or intensity, but that you showed up for the task. Keeping little promises to yourself will be helpful in increasing your confidence, plus this becomes habit stacking. According to James Clear, author of Atomic Habits, “Habit stacking is a special form of an implementation intention. Rather than pairing your new habit with a particular time and location, you pair it with a current habit. You already do something in the morning, so attach something else to it that is closer to your desired outcome to set up your small micro task.
Write it Down
There are so many ideas swirling in your head and you KNOW about all the things you could do… you just need to know how to start. Working with priorities is hard for adhd entrepreneurs at times, because it all seems to important. I use the category approach and brain dump in categories of home, podcast, photography, to do and it helps me to get it all out of my head.
Adjust the Intensity, but still do it
Say you make it a habit in your routine to run a mile. Instead of focusing on the running or the mile, focus on movement. Some days that might look like walking instead of running and maybe some days it will look like walking to the mailbox. The important part is show up for the things you are choosing that you want.
So, put on those shoes and tag me on IG @controlthechaosmama because I would love to cheer you on.