eHealth

eHealth planning

Tips for better PLANNING

You are on the waiting list for diagnostics for and possibly treatment for ADHD. Leading up to your survey, we would like to give you some tips for improving planning.

When you come to us for treatment, a psychologist can help you put the tips below and others into practice and stick with them.

Tip 1: Use calendar and to-do list

The basics of good planning and organizing start with using a calendar and to-do list, in a way that suits you. Many people have used a calendar system once or more that did not work (permanently). There are many ways you can shape plans. It takes time to try things out, practice and make things your own.

• In a calendar (on paper or digital) write all your appointments and things that are tied to a day and time. For example, a doctor’s appointment on March 23 at 2:15 pm.
• In a task list write things you need and want to do, but are not tied to a specific date or time. Choose what you find useful to write down. For example, doing laundry, calling someone, buying something.
• The more you in one place keeps up, the better your overview. So as few different places, loose bills, etc. as possible.
• Decide how often and when You want to view and update your calendar and to-do list. To build a rhythm, try doing this daily. This can be at a fixed time, or linked to an action or activity you do daily, e.g., after breakfast. Put a reminder in your phone if necessary.

Tip 2: Prioritize

The more tasks you have, the more important it is to prioritize on your to-do list. You can do this by dividing your tasks into A, B and C.

A-tasks:
Tasks to be completed in the short term must be completed, e.g. today or tomorrow. Eg: paying a bill or registering for a course whose deadline is tomorrow.

B-tasks:
Tasks that in the medium term must be completed, e.g., in the next week/pair of weeks. E.g.: doing laundry, writing a report whose deadline is in 8 weeks.

C-tasks:
Tasks that do not have a deadline have or are on the long term, e.g., in one or several months. These tasks can be more appealing to do. E.g.: making an appointment to have a drink with a friend, hanging a painting, cleaning out the attic.

Tip 3: Break down tasks

When you divide a task into steps, you make it easier to start it and estimate the time you will need for it. You can follow the following steps:

• Choose a task that you don’t like or find difficult to do or put off doing.
• Make a list of all the steps you need to take to get the task done.
• Make sure that each step is achievable is/feels! If not: break down even further into smaller (sub)steps.
• Perform this roadmap from. You can write each step separately on your to-do list (at A, B or C) or in your calendar.