# About Name: Seeking the Llama Life Description: 🩙 Llama Life is a desktop productivity app, which increases focus and attention to get things done. URL: https://llamalife.co/blog # Navigation Menu # Blog Posts ## How to manage your fuel tank and avoid burnout Author: Marie Ng Published: 2024-12-20 Tags: Burnout URL: https://llamalife.co/blog/how-to-manage-your-fuel-tank-and-avoid-burnout Does your fuel tank often run low? ---------------------------------- Your car has one of these. And so does your phone... What are we possibly talking about? đŸ€” Have we lost our minds? đŸ€Ż Stay with us here...đŸ™đŸŒ We're talking about batteries, fuel tanks, sources of energy. đŸ”‹â›œïž And you guessed it, **you've got a fuel tank as well**. 🧠💗🍎😮 Quick question - how often do you run yourself on 'low'? đŸȘ« If the answer is sometimes or often, please read on đŸ‘‡đŸœđŸ‘‡đŸœđŸ‘‡đŸœ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/b64-1734654687071-compressed.png)](https://www.instagram.com/p/CTw_szGFSm7/) It's important to note that not all cars, phones and brains are created the same. So when you have a brain that finds executive function (cognitive processes that we use to help with planning, problem solving and managing our time) difficult, you end up using more of your fuel tank, draining it quickly. As an ADHDer, it's important that we have clear strategies for regular pit stops. **Some strategies to help manage your fuel tank** ------------------------------------------------- ### ☕ Plan for regular breaks  I try my best to have short breaks often throughout my day. Even if I feel I don't 'need' them. By the time I feel I ' need' them I'm already running very low. These short, frequent breaks help to recharge and give my brain some respite. 💡 Tip: Don't forget to add breaks into your list on Llama Life! ### đŸ‹đŸœâ€â™‚ïž Exercise  Exercise can increase dopamine levels. It can boost my energy and my mood. It doesn't have to be anything super strenuous as well, going for a nice brisk walk works wonders for my brain. ### đŸ«¶đŸŒ Give yourself grace  I've been so tough on myself in the past. And I am still on occasion, but I've started asking myself "would I speak to a friend like that?" It's often no. Be a friend to yourself and try to treat yourself kinder. ### đŸ™…đŸ»â€â™€ïž Protecting my time by saying no (and committing to it) This one's taken a lot of time and practice. I've failed many times. Saying 'no' then changing it at my own detriment. With time I'm getting better at it. It helps to have some responses prepared. **Do you have any tips to help with managing your personal fuel tank? [Please share if so](https://www.reddit.com/r/llamalifeapp/)!** [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/distractables-yt-thumbnails-2-1734655193222-compressed.jpg)](https://www.thedistractables.com/episodes/adhd-burnout-with-special-guest-trina-haynes) ADHD Burnout ------------ When we're not managing our fuel tank properly, we may find ourselves in [burnout](https://llamalife.co/blog/adhd-burnout-how-to-break-the-vicious-cycle-and-manage-your-symptoms-clj5890rv12518883tqw7xv0byvw). đŸ˜Ș I've been there before, sadly many times. In [episode 3](https://www.thedistractables.com/episodes/adhd-burnout-with-special-guest-trina-haynes) of [The Distractables podcast](https://www.thedistractables.com/), we were joined by our friend Trina Haynes to discuss all things burnout. **Some key things we spoke about:** 🔁 the often cyclical nature of overcommitment and exhaustion that ADHDers face ⚠ how to try and recognize the signs that burnout is looming 🚹 tips on recognizing the warning signs đŸ‘ŒđŸ» practical tips/tricks/hacks to help you manage burnout with ADHD You can listen to this episode anywhere you find podcasts! ​[Apple Podcasts](https://podcasts.apple.com/au/podcast/the-distractables-your-adhd-friends/id1771746918?i=1000672148777), [Spotify](https://open.spotify.com/episode/3SbEX1OdMVz5UrvOSWj1YS?si=ebc058aff50e4871), [YouTube](https://youtu.be/15a-BchB_Jo?si=OoclZ8Aa2YH7l6tN) and [more](https://www.thedistractables.com/subscribe)! **​ ** --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Rejection Sensitive Dysphoria: When rejection feels like a physical punch 😕 Author: Marie Ng Published: 2024-12-18 Tags: RSD URL: https://llamalife.co/blog/rejection-sensitive-dysphoria What is Rejection Sensitive Dysphoria (RSD)? -------------------------------------------- Have you ever felt extreme pain triggered by perceived rejection or criticism? For some of us, feeling like we've failed short in some way can cause unbearable, restricting, and often impairing experiences. Rejection Sensitive Dysphoria (RSD) is when someone experiences intense emotional pain when they feel they've been rejected or criticized. Unfortunately, RSD is something that's experienced by many ADHDers... me included. **Do you experience RSD?** **How does it manifest for you?** No one enjoys being rejected, feeling criticized, or failing. But for those of us who experience RSD, these emotions are felt significantly more severe. So severe that they often over shadow my other thoughts and feelings, logic is thrown out the door, and all I can think about is how I've been rejected unfairly. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/b64-1734654126015-compressed.png)](https://www.instagram.com/p/B_2viizjpWP/?hl=en&img_index=1) So, what do you do when you experience RSD? ------------------------------------------- It's still a personal journey for me, but a few things which I find helpful include: ### đŸ—Łïž **Speak to a trusted friend who can help bring another point of view.** Call a friend who knows you well, who will be honest, and who will be able to offer support, as well as a serve of reality when needed. ### **❀‍đŸ©č Acknowledge that my emotions are valid.** Remove the shame of what you're feeling. Accept that this is how you're feeling, and that it's not just an overreaction. Giving yourself grace to feel may reduce the severity of episodes. ### **📖 Be open about how I'm feeling.** If the person who hurt your feelings is a friend, be open about how you're feeling. Tell them. A friend would want to know. ### đŸ‘©đŸ» **Understand that what others say/feel is not necessarily about you.** Everyone has good and bad days. If someone is not as nice as they usually are, or, as nice as they could be, this does not mean they hate, or are upset with you. Say it again! **How do you manage RSD? [I would love to hear your tips](https://www.reddit.com/r/llamalifeapp/)!** ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/distractables-yt-thumbnails-1-1734653786223-compressed.png) Keen for more on RSD? đŸ™‹đŸœâ€â™‚ïžđŸ™‹đŸ™‹đŸ»đŸ™‹đŸ»â€â™€ïž ------------------------------------------ Listen to episode 6 of [The Distractables podcast](https://www.thedistractables.com/), where we were joined by our friend Ari Scott to talk all things RSD! Some key things we spoke about included: 😞 experiencing and managing RSD as an entrepreneur đŸ˜„ RSD versus rejection sensitivity đŸ„ș constantly feeling like you don't fit in and the impact of this đŸ€— finding your community and finally feeling understood- actionable tips, tricks and hacks on managing RSD and relationships You can listen to this episode anywhere you find podcasts! ​[Apple Podcasts](https://podcasts.apple.com/au/podcast/the-distractables-your-adhd-friends/id1771746918?i=1000674778891), [Spotify](https://open.spotify.com/episode/0N24BLSB206Jso5BA2uLTG?si=86b79384fc754a7f), [YouTube](https://youtu.be/pFEp8bQqgg8?si=1ABaA-Y-51gQsuTl) and [more](https://thedistractables.transistor.fm/subscribe)! --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The Distractables - your ADHD friends podcast Author: Marie Ng Published: 2024-10-07 Category: ADHD Tags: ADHD, podcast URL: https://llamalife.co/blog/the-distractables-your-adhd-friends-podcast ADHD Awareness Month  --------------------- **ADHD Awareness Month** is something that's very close to our hearts...​ **ADHD was the catalyst that led to** [Llama Life](https://llamalife.co/?utm_source=newsletter) **being created**, and it's what's connected our community. It's also what often **brings tears of laughter and frustration**, and it's something that's constantly on our minds.  **Here at Llama Life, we want to help spread the word on ADHD!**  Although there is more awareness of ADHD across the globe these days, people don't know what they don't know, and as ADHDers, it's often up to us to educate.  Assumptions and misconceptions - be gone!  Our podcast - The Distractables - your ADHD friends  ---------------------------------------------------- We've launched a short series podcast (7 episodes for now) called '**[The Distractables - your ADHD friends](https://thedistractables.transistor.fm/)**' with our dearest ADHD friends to really try to help amplify awareness! [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/2-1728274425122-compressed.png)](https://thedistractables.transistor.fm/) Our friend [ADHD Jesse](https://www.instagram.com/adhdjesse/) is co-hosting with [Marie](https://x.com/threehourcoffee) (Llama Life founder!) and they'll be chatting with Trina Haynes ([My Lady ADHD](https://www.instagram.com/myladyadhd/)), Becca King ([ADHD.Nutritionist](https://www.instagram.com/adhd.nutritionist/)), Ryan Mayer ([ADHD Coach Ryan Mayer](https://www.instagram.com/adhd_coach_ryanmayer/)), Meredith Carder ([Hummingbird ADHD](https://www.instagram.com/hummingbird_adhd/)), Ari Scott ([The ADHD Entrepreneur](https://www.instagram.com/the_adhd_entrepreneur/?hl=en)) and others yet to be confirmed! Join us as we chat about our ADHD journeys, and share practical  **tips/tricks/hacks** that may resonate.  You can find The Distractables - your ADHD friends anywhere you find podcasts!  [Apple Podcasts](https://podcasts.apple.com/au/podcast/the-distractables-your-adhd-friends/id1771746918)  [Spotify](https://open.spotify.com/show/646nFyt89lMSiFUf8Kr2qP?si=324c8c4b206842b9) [Youtube](https://youtube.com/playlist?list=PL52ep317oV9bibS40boqxvLKoppzD0Egy&si=FOM6ACwFI8lsy-rB)  [Others](https://thedistractables.transistor.fm/subscribe) The Episodes! ------------- ### [Episode 1: Finding your career with ADHD](https://www.thedistractables.com/episodes/finding-your-career-with-adhd-marie-jesses-adhd-journeys-episode-1)  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/the-distractables-podcast-1-1728274871618-compressed.png)](https://www.thedistractables.com/episodes/finding-your-career-with-adhd-marie-jesses-adhd-journeys-episode-1) ### [Episode 2: Diet and Nutrition with ADHD](https://www.thedistractables.com/episodes/diet-and-nutrition-with-adhd-with-special-guest-rebecca-king) with special guest Rebecca King [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/b64-1728274897096-compressed.png)](https://www.thedistractables.com/episodes/diet-and-nutrition-with-adhd-with-special-guest-rebecca-king) ### Episode 3: [ADHD Burnout](https://www.thedistractables.com/episodes/adhd-burnout-with-special-guest-trina-haynes) with special guest Trina Haynes [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/4-1734662397943-compressed.png)](https://www.thedistractables.com/episodes/adhd-burnout-with-special-guest-trina-haynes) ### Episode 4: [ADHD in the Workplace](https://www.thedistractables.com/episodes/adhd-in-the-workplace-with-special-guest-meredith-carder-ep-4) with special guest Meredith Carder [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/5-1734662438737-compressed.png)](https://www.thedistractables.com/episodes/adhd-in-the-workplace-with-special-guest-meredith-carder-ep-4) ### Episode 5: [Managing a Household with ADHD](https://www.thedistractables.com/episodes/managing-a-household-with-adhd-with-special-guest-ryan-mayer-ep-5) with special guest Ryan Mayer [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/6-1734662463585-compressed.png)](https://www.thedistractables.com/episodes/managing-a-household-with-adhd-with-special-guest-ryan-mayer-ep-5) ### Episode 6: [RSD and Relationships with ADHD](https://www.thedistractables.com/episodes/rsd-and-relationships-with-adhd-with-special-guest-ari-scott-ep-6) with special guest Ari Scott  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/b64-1734662485622-compressed.png)](https://www.thedistractables.com/episodes/rsd-and-relationships-with-adhd-with-special-guest-ari-scott-ep-6) ### Episode 7: [Time Management with ADHD](https://www.thedistractables.com/episodes/time-management-with-adhd-with-special-guest-izzie-chea-ep-7) with special guest Izzie Chea [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/9-1734662507954-compressed.png)](https://www.thedistractables.com/episodes/time-management-with-adhd-with-special-guest-izzie-chea-ep-7) ### Episode 8: [Being late diagnosed with ADHD](https://www.thedistractables.com/episodes/being-late-diagnosed-with-adhd-with-special-guest-christal-wang-ep-8) with special guest Christal Wang  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/chris-1734662174665-compressed.png)](https://www.thedistractables.com/episodes/being-late-diagnosed-with-adhd-with-special-guest-christal-wang-ep-8) We hope you enjoy these! Let us know your thoughts! Your productivity bestie,  Marie --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Collectable iOS and Android app icon : Uluru Sunset Barry Author: Marie Ng Published: 2024-09-20 URL: https://llamalife.co/blog/collectable-ios-android-mobile-app-icon One of 5 collectable mobile icons --------------------------------- Whilst we were building the iOS and Android apps, we created 5 exclusive collectable icons for our community to collect.  Uluru Sunset Barry is one of our favorites!  If you have not collected him yet, it's time to scratch to reveal his handsome face and add him to the coveted space on your home screen!  **Who is Uluru Sunset Barry?** ------------------------------ He loves hiking and is drawn to wide open spaces and finds solace in the great outdoors. He's a keen camper, enjoys a good book, and is a Sagittarius.  Scratch to reveal and collect! ------------------------------ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-09-20-at-15-1726811014687-compressed.gif)](https://llamalife.co/collectables/icons/ibu) ​[Scratch to reveal and collect!](https://llamalife.co/collectables/icons/ibu)​ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1726814081539-compressed.jpg)](https://llamalife.co/) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to say 'no' with conviction - your time is precious! Author: Marie Ng Published: 2024-07-09 Category: Productivity Tags: productivity, to do list, time blindness URL: https://llamalife.co/blog/how-to-say-no Your time is truly precious!  ----------------------------- Forget diamonds, rubies and pearls. Your time is the most precious of all! Although the amount of time we have each day is the same, the way we spend it changes regularly.  Some days we feel super productive. On other days, we wonder where the day has gone đŸ€Ż. Let's focus on those super productive days. Those days where we feel we could achieve anything (because we can!!), when everything was clear as to why tasks were important, andddd we stuck to our boundaries. Let's make an agreement to have more of those days! đŸ™ŒđŸ» **Sooo, how do we better protect our time? đŸ€”** Why and when should you say 'no'? --------------------------------- Saying 'yes' when you really don't want to does everyone a disservice, especially, you. It's not great for you, as your heart isn't in it for a multitude of reasons. And now some of your limited time will be spent doing something that may not be important to you. Saying 'no' can be difficult... we don't want to let anyone down. But, by not saying 'no' you may be letting yourself down instead. 😔 Finding it hard to say 'no' could also come from feeling imposter syndrome. When you doubt yourself, you may find it difficult to say 'no' as you feel you need to prove yourself, your skills, or your position at work.  [![Saying No is a full sentence ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-07-01-at-17-1720488602809-compressed.png)](https://www.reddit.com/r/funny/comments/p3j3au/learn_to_say_no/#lightbox) How to say 'no' convincingly ---------------------------- Reminder, 'no' is a full sentence. But if you need a bit more support then that...  When it comes to saying no with conviction, try: ### **Not responding straight away.**  If you have time (maybe it was an email or SMS request), give yourself some time before you respond. Evaluate if it's something that's important to you first before responding. ### **Double check your priorities and boundaries.**  When you're clear about your goals, priorities and what else is going on this week, it'll be easier to say 'no' when things pop up. ### **No apologies, or long story needed.**  When we say 'no' we often feel like we need to explain in great detail why. The truth is, you don't. Simply saying 'sorry, but I won't have time for that this week' is enough! ### **Offer an alternative.**  At times, you may want to say 'yes', but the timing just isn't right. In those situations, suggest an alternative time that works well for you. ### **Suggest another resource or person.**  If it's a request you can't commit to, but you know someone else who may be interested, offer to suggest or introduce them. ### **Put together a '[Do not do](https://llamalife.co/blog/how-your-not-to-do-list-can-improve-your-efficiency-cl1bpmb8h62571kp8lpvtt59e)' list**.  This is a list of behaviours, activities, or habits that you don’t want to do (or are trying not to do), across your work and/or personal life.  Keep it somewhere you can find easily, and refer to it often! Here's to saying 'no' more often and 'yes' to things that bring us closer to our goals! đŸ«¶đŸŒ ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1720488640744-compressed.jpg) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Understanding procrastination: Why we do it and how to overcome it Author: Marie Ng Published: 2024-06-13 Category: Productivity Tags: procrastination URL: https://llamalife.co/blog/why-do-we-procrastinate [![Sarah Anderson procrastination](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-13-at-12-1718244992645-compressed.png)](https://www.facebook.com/photo/?fbid=945919142094398&set=a.640016586017990) It's 4.22pm and you're sitting at your desk wondering...  _"Where has the day gone?.."_  You’ve only done half of what you’ve planned.  It’s a scenario that you’re probably quite intimate with. Procrastination, it _plagues us all_. For some, it’s from time to time, for others, it’s a daily battle. On our journey to understand it better, and to hopefully reduce or (is it even possible?) stop doing it altogether, we’ve gathered some valuable insights... What is procrastination? ------------------------ Firstly, what is procrastination?  Procrastination is the act of delaying or postponing tasks. It's when you intend to do something but end up putting it off, unable to focus, and often distracted by other things. Why do we procrastinate?  ------------------------- It comes down to emotional vs rational triggers... Firstly, it is usually an emotional trigger which causes us to avoid or delay doing a task/tasks. This in turn can make it difficult for us to analyze the trigger objectively, and therefore make it even more difficult for us to mitigate. In order for us to be better at mitigating these triggers, let’s explore what they are and how they manifest. Some common triggers for procrastination ---------------------------------------- * **Boring Tasks**: "This task isn't intellectually stimulating. It's too mundane!" * **Frustrating Tasks**: "The platform I use for this report is so buggy!" * **Difficult Tasks**: "This task is hard and will need a lot of focus and time. I'll do something easier first..." * **Ambiguous Tasks**: "I don't know what my manager wants from this infographic." * **Stressful Tasks**: "Last time I did this report, my manager said it was rubbish. I don't want to deal with that again." * **Unstructured Tasks**: "I don't know how to create this infographic." * **Unrewarding Tasks**: "I won't get any recognition for this, so what's the point?" * **Meaningless Tasks**: "This project isn't aligned with my role or goals. Why bother?" Strategies to overcome procrastination -------------------------------------- But alas, there is hope! By addressing the triggers, you can reduce procrastinating.  Here are some strategies to help you get started: **Identify the source**: Determine why you're procrastinating. Is it because the task is boring, frustrating, or ambiguous? Once you know the trigger, you can address it directly. **Seek clarity**: If a task is ambiguous, ask for more details. Understanding the bigger picture can provide the direction you need. **Use accountability partners**: Share your goals with a reliable friend or colleague who can check on your progress. Mutual accountability can keep you on track. **Break tasks into smaller chunks**: Large tasks can be overwhelming. Break them down into smaller, manageable tasks. For example, instead of writing 20 blog posts, start with brainstorming ideas, then move on to research, drafting, and editing. [Llama Life](https://llamalife.co/?utm_source=blog) has a feature which can break down your tasks for you, so you don't have to.  **Switch the triggers**: Make an unappealing task more rewarding. Set a reward for completion or make the task more engaging. **Prioritize tasks**: Put tasks side by side and choose one to tackle first. This can help you pick the easier task and get it done, proving that the task is doable. **Remove temptations**: Minimize distractions. Turn off your phone (better yet, put it away!), log out of social media, and block time in your calendar to focus. **Experiment with different [productivity methods](https://llamalife.co/blog/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm)**: There isn't a one-size-fits-all approach to productivity. Try different methods to find what works best for you. Also remember that something that works today/this week may not work the next. Variety in how you deal with procrastination may help.  Be kind to yourself ------------------- Everyone procrastinates at times. The key is to recognize it and take steps to reduce it. Forgive yourself for past procrastination and focus on improving your productivity going forward. Tools like [Llama Life](https://llamalife.co/?utm_source=blog) can help you manage your tasks more effectively. Remember, you're not alone in this battle against procrastination.  Good luck! 🩙 [![Llama Life](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1718247221201-compressed.jpg)](https://llamalife.co/?utm_source=blog) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Timeboxing: a time management technique you should try Author: Marie Ng Published: 2024-06-13 Category: Timeboxing Tags: productivity, timeboxing URL: https://llamalife.co/blog/what-is-timeboxing ![A notebook with a blank to do list, earpods, glasses, pen and a laptop grouped together against a bright yellow background](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/volodymyr-hryshchenko-kzocxyi3kro-unsplash-1648704078616-compressed.jpg) Timeboxing is more than a buzz word when it comes to productivity.  Time management is crucial in today's fast-paced world, where distractions are a constant challenge. Fortunately, timeboxing is a proven productivity technique that can help you make the most of your time.  In this article, we'll explore what timeboxing is and how it can transform your productivity. What is timeboxing? ------------------- Timeboxing is a time management method that involves breaking down your day into manageable chunks of time, each dedicated to a specific task or set of tasks.  It allows you to focus on a task without any distractions and helps you prioritize your work. How does timeboxing work? ------------------------- Timeboxing works by setting a specific amount of time for a task and committing to completing it within that timeframe. By doing so, you create a sense of urgency and motivation, which can help you stay on track and avoid procrastination.  How to timebox -------------- 1. **Set your priorities:** Identify the tasks that need to be done and prioritize them according to their importance and urgency 2. **Allocate time:** Assign a specific amount of time for each task. Be realistic and make sure to leave some room for unexpected interruptions 3. **Focus on the task at hand:** During each timebox, concentrate solely on the task you have allocated that time for. Avoid all distractions and stay focused until the time is up 4. **Take a break:** After completing a timebox, take a short break to refresh your mind and recharge your energy 5. **Review and adjust:** At the end of the day, review your progress and adjust your timeboxing plan for the next day accordingly. need to be done and prioritize them according to their importance and urgency 6. **Allocate time:** Assign a specific amount of time for each task. Be realistic and make sure to leave some room for unexpected interruptions. 7. **Focus on the task at hand:** During each timebox, concentrate solely on the task you have allocated that time for. Avoid all distractions and stay focused until the time is up 8. **Take a break:** After completing a timebox, take a short break to refresh your mind and recharge your energy 9. **Review and adjust:** At the end of the day, review your progress and adjust your timeboxing plan for the next day accordingly The many benefits of timeboxing ------------------------------- Timeboxing offers several benefits that can help you be more productive and efficient in your work.  Here are some benefits: * **Improved focus:** Timeboxing helps you concentrate on the task at hand without any distractions, leading to better focus and increased productivity * **Better time management:** By allocating a specific amount of time for each task, you can better manage your time and avoid wasting it on unimportant activities * **Increased motivation:** Timeboxing creates a sense of urgency and motivation, which can help you stay on track and complete tasks efficiently * **Enhanced productivity:** By working on one task at a time, you can complete it more efficiently and move on to the next task, leading to enhanced productivity * **Reduced stress:** Timeboxing helps you prioritize your tasks and complete them within a specific timeframe, reducing stress and anxiety associated with looming deadlines ![Arms stretched out towards a kanban board with bright pink and yellow post-it notes](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/brands-people-ax8ia8gajvg-unsplash-1648704508073-compressed.jpg) Is the [Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) same as timeboxing? 🍅 ----------------------------------------------------------------------------------------------------------------------------------------------------------------------- They closely resemble each other, but the [Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) emphasizes the amount of the timebox itself, to 25 minutes. The technique involves scheduling tasks for 25 minutes (called a pomodoro), followed by a quick break. Once you complete four pomodoros, you take a longer break of 20-30 minutes.  The potential downfalls of timeboxing ------------------------------------- But, is timeboxing for you?  Potentially! It depends on how you work, and what works best for you, and your brain. Some potential downfalls if timeboxing include:  * **Rigid schedule:** Timeboxing requires a strict adherence to a predefined schedule, which may not work for everyone. Some people prefer a more flexible approach to time management and find the rigidity of timeboxing too confining. * **Lack of spontaneity:** Timeboxing may prevent you from being spontaneous and creative, as you are always working within a fixed timeframe. Some tasks may require more time than others, and timeboxing may not allow you to devote the necessary time to those tasks. * **Over-reliance on time:** Timeboxing focuses heavily on time, which may lead to an overemphasis on completing tasks within a specific timeframe, even if the quality of work suffers as a result. Some tasks require more time and attention than others, and timeboxing may not allow you to allocate the necessary time to those tasks. * **Distraction during breaks:** Taking regular breaks is an essential part of timeboxing, but it can be challenging to stay focused during these breaks. Some people may find that they are easily distracted during their breaks, which can lead to decreased productivity and increased stress. Why timeboxing may not work for everyone ---------------------------------------- * **Different working styles:** People have different working styles, and what works for one person may not work for another. Timeboxing may not be the most effective time management technique for everyone, and some people may prefer other approaches, such as Pomodoro or Eisenhower matrix. * **High-pressure environment:** Timeboxing can create a high-pressure environment, which may not be suitable for everyone. Some people may find it stressful to work under tight deadlines and may perform better in a more relaxed environment. * **Multitasking:** Timeboxing focuses on completing one task at a time, which may not work for people who prefer to multitask. Some individuals may find it challenging to switch from one task to another and may prefer to work on multiple tasks simultaneously. Is timeboxing the same as time blocking?  ----------------------------------------- Timeboxing and [time blocking](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6) are two popular time management techniques that help people better manage their time and increase productivity. While they share some similarities, there are some key differences between these two techniques. Timeboxing involves allocating a specific amount of time to complete a particular task. It involves setting a strict time limit for each task and focusing solely on that task until the time limit is up. The goal is to complete the task within the allocated time and move on to the next task.  Timeboxing is an effective way to stay focused and motivated, as it encourages you to work efficiently and prioritize tasks. On the other hand, time blocking involves dividing your day into blocks of time, each dedicated to a particular task or set of tasks.  Timeboxing is not a miracle solution ------------------------------------ Don’t forget that timeboxing is not a miracle solution and will not automatically make you more productive, as much as we would like it to be!  Like all other tools, methods and techniques out there to improve productivity, you must consider if it works for you. A tool that may help is [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8); designed for calm, focused productivity. Give it a go and see what happens. It maybe that a combination of timeboxing with other tools work best for you.  Let us know how you go!  [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690862722272-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Unlocking the elusive flow state: Tips to get in the zone Author: Marie Ng Published: 2024-06-13 Category: Productivity Tags: productivity, flow URL: https://llamalife.co/blog/what-is-flow-state ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ian-schneider-tammbr4okv4-unsplash-1718254394760-compressed.jpg) Have you ever been so absorbed in what you're doing that time seems to stand still? This incredible experience, where distractions vanish and you feel a sense of effortless attention, is known as the **flow state**.  It's that feeling when everything else fades away, and you're completely in the zone. You may lose track of time, or feel that time has actually slowed down. There aren’t any distractions because you can’t be distracted. Any [noise](https://llamalife.co/blog/how-being-your-own-worst-critic-is-impacting-your-productivity-cl1a9mo8t183551lqtq4deeyfo) you had in your mind is now replaced with clarity. And you’ve somehow unlocked effortless attention. Wow. What a truly energising experience. What is the flow state? ----------------------- The concept of "flow" was first introduced by psychologists Mihaly Csikszentmihalyi and Jeanne Nakamura in 1975. It describes a state of complete immersion in an activity, usually one that is challenging and engaging. Interestingly, the flow state often occurs during periods of intense activity, rather than when you're relaxed. The benefits of being in flow ----------------------------- Not only does being in flow feel amazing, but it also brings numerous benefits: * **Increased Engagement**: You're more connected to your work. * **Enhanced Focus and Clarity**: Distractions fade away. * **Boosted Creativity**: You're more open to new ideas and approaches. * **Confidence**: You feel capable and in control. * **Emotional Awareness**: You're more attuned to your emotions. Unfortunately, we can't force the flow state, but we can create the right conditions to encourage it. Trying to encourage flow state  ------------------------------- Csikszentmihalyi and Nakamura identified several factors that contribute to entering the flow state: * **Clear goals and immediate Feedback**: Know what you're aiming for and how you're doing * **Loss of self-consciousness**: Forget about yourself and immerse in the task * **Balance between skills and challenge**: The task should be challenging but achievable * **Sense of control**: Feel in charge of your actions * **Time distortion**: Lose track of time * **Intrinsic reward**: Find the task itself rewarding * **Confidence in success**: Believe you can succeed Strategies to increase your chances of achieving flow ----------------------------------------------------- It can be quite difficult to get into a flow state! We need to fulfil most of the above factors in order to get flowing. Some things you can do to encourage getting into flow include: 1. **Do what you love**: Engage in activities that genuinely interest you. While not every part of your job may be exciting, focus on the elements you enjoy. 2. **Prioritize important tasks**: Avoid multitasking. Concentrate on one task at a time to minimize distractions and increase focus. Tools like [Llama Life](https://llamalife.co/blog) can help you stay on track. 3. **Eliminate distractions**: Identify what usually distracts you and take steps to remove these interruptions. Turn off your phone, log out of social media, and create a distraction-free environment. 4. **Know your peak times**: Recognize when you are most productive. Whether you're a morning person or a night owl, align your most important tasks with these peak times. 5. **Recognize flow**: When you start feeling that rush of clarity and creativity, acknowledge it. Note what activities lead you to this state and aim to do more of them. Reflecting on flow moments -------------------------- Think about the last time you were in a flow state. It likely happened naturally, without planning. You discovered an activity that was challenging yet enjoyable, and you felt capable of completing it. Try to recreate these conditions to encourage more flow moments. When was the last time you felt truly in the zone?  How did you try to get back there?  Using tools like [Llama Life](https://llamalife.co/blog) can help you focus on one priority at a time, enhancing your chances of entering the flow state. Good luck on your journey to finding flow!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1718254154154-compressed.jpg)](https://llamalife.co/blog) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The 14 best iOS productivity apps in 2024 Author: Marie Ng Published: 2024-06-07 Category: Resources Tags: productivty, ios URL: https://llamalife.co/blog/best-ios-app-productivity Talking about personal productivity might seem like a dry topic, but it's more relevant than ever.  The term productivity itself, can mean a range of different things... and while our list is not exhaustive, we've provided a list with recommendations to enhance _different areas of your daily life_.  The best iOS productivity apps can go beyond squeezing more tasks into your day, or boosting efficiency. They aim to simplify your life in some way - whether it's helping you sleep, remember passwords, or managing your to-do list, these apps can make these processes smoother and less time-consuming. In this article, we'll explore top productivity iOS apps (from our opinion!) that are worth adding into your productivity systems.  The 14 best iOS productivity apps  ---------------------------------- ​[**Splitwise**](https://www.splitwise.com/) is really great for tracking and splitting expenses with family and friends, and removing the headache and need to track IOUs.  ​[**1Password**](https://1password.com/) will remember all your passwords for you, so you don't have to.  ​[**Llama Life**](https://llamalife.co/?utm_source=blog) will help you work through your to do list by breaking down larger tasks into smaller, more manageable chunks. Plus it's bright, colourful, and fun to use.  [**Todoist**](https://app.todoist.com/auth/login) is great for managing all of your to-do lists across multiple areas of your life across work, home and beyond.  ​[**Sectograph**](https://sectograph.com/) is a visual day planner for visual people, who love a good pie chart.​ ​[**Day One**](https://dayoneapp.com/)  makes daily journalling an easy and enjoyable experience.   **[YNAB (You Need A Budget)](https://aus.youneedabudget.com/)** is a friendly and flexible method for managing your finances.  ​[**Fantastical**](https://flexibits.com/fantastical) will help you manage your calendar and events seamlessly. ​ [**Triage**](https://triage.cc/) will gamify inbox management. By swiping left or right, you'll quickly get a hold of that ever growing inbox.  ​[**Streaks**](https://streaksapp.com/) will help you form good habits.  [**Dumbify**](https://apps.apple.com/us/app/dumbify/id6480082872) will declutter your home screen and minimize screen time**.** ​[**Walkr**](https://sparkful.app/walkr) has an out of this world approach to helping you increase your daily steps.  [**Seven**](https://seven.app/) helps you to focus on your physical health in short exercise sessions.​ [**Sleeptown**](https://sleeptown.seekrtech.com/) will help you focus on your sleep by gamifying it - you'll build houses when you hit your set goals, which get knocked down when you don't. ​ What makes an iOS app great?  ----------------------------- What makes any app or platform, or any tool that you use for that matter, great? The same principals apply here.  Firstly, it needs to add value to your life by using it.  It needs to help simplify something that can be complicated for you, remind you of things you may forget, speed up a process that may take you a long time, or help support you where you need. It needs to be easy for you to use, not overwhelm you! And you should be able to personalize it for your preferences if needed.  ​[Splitwise](https://www.splitwise.com/)​ -------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-05-at-15-1717564082964-compressed.png) Travelling with friends? Tracking costs and who owes who, can become such a headache. Splitwise will remove the stress of group expenses so you can enjoy your holiday instead.  * Free version available * Pro version - Monthly plan $3.99 p/m or Annual plan $39.99 (AUD) ​[1Password](https://1password.com/)  ------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-05-at-16-1717570682248-compressed.png) Who can remember passwords for everything these days? Nope, not us. Using 1Password removes the stress of having to remember passwords and passcodes across multiple devices.  * 14 day free trial  * A range of plans available depending on your needs. Plans start at $2.99 USD per month  ​[Llama Life](https://llamalife.co/?utm_source=blog)  ----------------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-1-1717571302626-compressed.png) Llama Life is a productivity and focus tool that's designed to help you work through your to-do list. It has a range of features which target the reasons why your list keeps growing - your tasks may be too big, you're distracted, or you don't know where to start.  It has a simple, whimsical design with lots of colors, emojis and dopamine, to help you work through your task list with less stress, and more fun.  * Free 7 day free trial * iOS, Android and desktop web * Annual plan $39  * Monthly plan $6 p/m  [Todoist](https://app.todoist.com/auth/login)  ---------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-05-at-17-1717571447818-compressed.png) Todoist is a task manager which provides a space for all of your to-do lists. You can create projects, share your tasks with others, add reminders, and more!  * Free version available * Pro plan starts from $6 p/m  ​[Sectograph](https://sectograph.com/)  --------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-06-at-11-1717638553608-compressed.png) Sectograph is a daily planner that provides a different way to view your day. If you're a big fan of pie charts, then this app is for you. For some, viewing how their day is broken up on a pie chart, can help see time more clearly.  * $5.99  * Family sharing available ​[Day One](https://dayoneapp.com/)   ------------------------------------ ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-05-at-17-1717572022790-compressed.png) Day One is a beautiful app which makes journaling each day a delightful experience. It feels simple to use, but can bring your journal entries to life with more than just words including images, videos and even handwriting.  * Free plan available  * Pro Annual plan $34.99  **[YNAB (You Need A Budget)](https://aus.youneedabudget.com/)**  ---------------------------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-11-1717572341128-compressed.png) Being able to manage your finances well, will help to reduce stress! And therefore, improve productivity. Imagine your life without wondering how or where, you're spending your money? YNAB is a tool that comes highly recommended from our community! * Available for Web, Mobile - iOS (iPhone and iPad) & Android, Apple Watch and Alexa by Amazon * Try for free for 34 days  * Can share one subscription across 6 people  * Monthly plan $14.99 paid monthly  * Annual plan $99 paid yearly  ​[Fantastical](https://flexibits.com/fantastical)  -------------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-05-at-17-1717572507494-compressed.png) There are many calendar apps available out there! Fantastical works across all your Apple devices, ensuring all of your events and tasks stay in sync. It also has a Focus Filter and a large rang of widgets.  * 14 days free trial  * Individual plan starts at $8.34 p/m  [Triage](https://triage.cc/)  ----------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-06-at-14-1717649973172-compressed.png) Triage is first aid for your inbox! Quickly swipe left to archive, swipe right to keep, or to create your own custom work flow. Managing your inbox will hopefully not feel as much as a chore.  * Free version available  * Annual subscription $14.49 ​[Streaks](https://streaksapp.com/)  ------------------------------------ ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-07-at-13-1717732643985-compressed.png) Streaks is an app designed to help you form good habits, as well as avoid bad ones. With every day that you complete a task, you'll extend your streak. You can start streaks across 24 different activities from walking your dog, exercising, to reading.  * Free version available  * Monthly plan $4.99 p/m [Dumbify](https://apps.apple.com/us/app/dumbify/id6480082872)  -------------------------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-07-at-14-1717733302166-compressed.png) Dumbify is a minimalist home screen launcher for iPhone. It's mission is to help reduce your screen time down by simplifying your home screen. You can personalize which apps are most important to you, and show those in a clean launcher on your home screen. * $4.99 to download  [Walkr](https://sparkful.app/walkr)  ------------------------------------ ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-07-at-14-1717733750819-compressed.png) Walkr is a mix of a fitness game and an adventure game which keeps track of the steps as players walk around. It then uses those steps to move players around the game universe, with a goal to help players reach 10,000 steps per day. * Free to download  * In app purchases from $1.99  [Seven](https://seven.app/) --------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-07-at-14-1717734309194-compressed.png) Set your personal fitness goal, and Seven will help make getting fit easier, with short and sweet personalized exercise sessions. Create a habit of working out with a large range of exercises available, whilst competing with friends for additional support.  * Free version available * Seven Club membership starting at $7.49 [Sleeptown](https://sleeptown.seekrtech.com/) --------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-07-at-14-1717735192642-compressed.png) Sleeptown is a fun, engaging, and simple way to create healthier sleep habits. When you achieve your bedtime and wake-up goals, you'll construct buildings - up to your own village!  * $2.99 to download  There are a plethora of iOS apps available out there to help improve productivity across all areas of your life - give these a go and let us know your thoughts! And your recommendations.  ### **You may also be interested to read:** * [The best focus tools to help you manage your attention in 2024](https://llamalife.co/blog/best-focus-tools-apps) * [The best free websites to help you focus, de-stress or have fun](https://llamalife.co/blog/22-free-websites-to-help-focus-de-stress-or-have-fun-clv3crjv1000dxea4tipr9eiw) * ​[Quick and simple productivity guides](https://llamalife.co/blog/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm)​ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1717736651100-compressed.jpg)](https://llamalife.co/?utm_source=blog) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The best ADHD tools to help you manage your symptoms and thrive Author: Marie Ng Published: 2024-05-31 Category: ADHD tools Tags: tools , ADHD, ADHD tools, ADHD tools for adults URL: https://llamalife.co/blog/best-adhd-tools-apps Managing adult ADHD can be challenging, especially when it comes to organization and productivity.  However, ADHD shouldn't hold you back from excelling in your career. With the right habits and tools, you can enhance your productivity and manage your tasks more effectively. The 8 best ADHD tools and apps to help you manage your symptoms and thrive in 2024  ----------------------------------------------------------------------------------- [**Shimmer**](https://www.shimmer.care/) provides 1:1 personalized ADHD video coaching, designed by expert ADHD clinicians and coaching psychologists. ​ [**Shelpful**](https://shelpful.com/) can help you to create helpful habits through working with a Chat Buddy, A.I Task Manager, or a Human Accountability Coach (or both). ​ **[Llama Life](https://llamalife.co/?utm_source=blog)** is a productivity tool designed by an ADHDer to help you actually work through your tasks with a range of ADHD focused features, and a sense of calm.  **[YNAB](https://aus.youneedabudget.com/)** (You Need A Budget) is a friendly and flexible method for managing your finances.  **[brain.fm](https://www.brain.fm/)** provides music that's scientifically proven to help with focus **[Inflow](https://www.getinflow.io/)** can help you to better understand your neurodivergent brain, build lifelong skills, and get things done - based on cognitive behavioral therapy (CBT) principles.  **[Headspace](https://www.headspace.com/)** focuses on your mental health, especially stress, anxiety, and sleep.  [**Simple Mind Pro**](https://simplemind.eu/) helps to organize your thoughts through mind maps. What makes an ADHD tool or app great?  -------------------------------------- From our experience, tools and apps that are great are those that are easily adaptable to how you and your brain works.  They should allow you to personalise for your preferences, be easy to use, and feel simple. You should also enjoy using these tools!  The below tools cover everything from task and project management to time tracking, coaching and support, and help to improve focus.  We've listed the best ADHD tools and apps (in our opinion!) to help with common ADHD symptoms - please note, these are not to replace professional medical advice diagnosis, or treatment.  [**Shimmer**](https://www.shimmer.care/)  ----------------------------------------- ![Shimmer](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-03-at-15-1717391975653-compressed.png) Shimmer offers a weekly 1:1 session with an ADHD coach, who will become your partner in productivity - they will cheer you on, help to keep you accountable, and celebrate wins with you.  Their plans start at $140 per month.  ​[Shelpful](https://shelpful.com/)  ----------------------------------- ![Shelpful app](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-03-at-15-1717391913944-compressed.png) Shelpful provides support throughout your day through chat - via a Chat Buddy, A.I Task Manager, or a Human Accountability Coach (or both). This support could be focused on whatever you need - from encouragement to do more exercise, taking breaks, to tidying!  * Free 1 week trial.  * Their plans start at $6.13 per week for AI Task Manager support, up to $28 per week for accountability support from a human coach.  **[Llama Life](https://llamalife.co/?utm_source=blog)**  -------------------------------------------------------- [![Llama Life ios app](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/heroimageios-1717392692701-compressed.png)](https://llamalife.co/?utm_source=blog) Llama Life is a tool designed by an ADHDer to help you have calm, focused productivity. It's full of features to help with ADHD symptoms including focus, time blindness, lack of dopamine, and waiting mode. * 7 day free trial  * Available on iOS, Android and desktop web * Annual plan $39 yearly * Monthly plan $6 p/m  **[YNAB](https://aus.youneedabudget.com/)**  -------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-11-1717465327071-compressed.png) YNAB is a tool that comes highly recommended from our community! It'll help you apply a method of 4 simple rules across your finances, to help change your relationship and mindset with money.  * Available for Web, Mobile - iOS (iPhone and iPad) & Android, Apple Watch and Alexa by Amazon * Try for free for 34 days  * Can share one subscription across 6 people  * Monthly plan $14.99 paid monthly  * Annual plan $99 paid yearly  **[brain.fm](https://www.brain.fm/)**  -------------------------------------- ![brain.fm](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-11-1717465916534-compressed.png) Brain.fm has a science-first approach to making music which affects your brain differently to other music - their music blends into the background, rather than vying for your attention.  * Free trial available * Annual plan $69.99  * Monthly plan $9.99 p/m  **[Inflow](https://www.getinflow.io/)**  ---------------------------------------- ![Inflow](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-11-1717465976915-compressed.png) Inflow is designed to help you manage your ADHD by increasing your understanding of how your neurodivergent brain works, and to create lifelong skills. Inflow may be great for those who need more information to understand the root cause of their behaviour. Inflow also offers a virtual, in-app community so you can connect with others going through similar experiences.  * Available on iOS and Android  * Monthly plan starting at $22.49  **[Headspace](https://www.headspace.com/)**  -------------------------------------------- ![Headspace](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-12-1717466623250-compressed.png) Headspace is meditation app, designed to help with your mental health, offering guided meditations to help with stress, anxiety, and to improve the quality of your sleep.  * Offers a free trial  * Available on iOS and Android  * $6.49 per month for a monthly subscription or $34.99 a year for an annual subscription. Prices may change depending on promotions available  [SimpleMind](https://simplemind.eu/)  ------------------------------------- ![Simple Mind ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-06-04-at-12-1717467109394-compressed.png) SimpleMind is an intuitive mind mapping tool, aimed to help you better visualize and organize your thoughts.  * Available on Mac, Windows, iOs & iPad, and Android * Free version available (available only on mac, iOS and Android)  * $29.99 one time purchase per platform Finding the right ADHD tool for you ----------------------------------- Living with ADHD can be overwhelming, but the right tools can make a significant difference.  The best ADHD tools can help you organize your life, prompt you to start and stay on tasks, add clarity and structure to your thoughts, meet important deadlines with less stress, and to stay focused. Explore these top ADHD tools and find the ones that will help you thrive. Remember to incorporate them into your routine slowly, and that you may need a few different tools and apps as part of your repertoire.  Also let us know if there are others we should add!  ### **You may also be interested to read:**​ * [Advice, honestly and insights from our ADHD community](https://llamalife.co/blog/advice-insights-and-honesty-from-your-adhd-community-cluaou6ot001cvqskl8h37gcj) * ​[The best focus tools to help you manage your attention in 2024](https://llamalife.co/blog/best-focus-tools-apps)​ [![Llama Life ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1717468091416-compressed.jpg)](https://llamalife.co/?utm_source=blog) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The best focus tools to help manage your attention in 2024 Author: Marie Ng Published: 2024-05-29 Category: Productivity Tags: focus, tools URL: https://llamalife.co/blog/best-focus-tools-apps In today's fast-paced world, distractions lurk around every single corner. Whether it's a barrage of email notifications, unexpected office interruptions, or the incessant pull of social media, staying focused can feel like an uphill battle. Even on days when you think you have everything under control, these distractions can sneak in and derail your productivity.  What seems like a minor diversion can quickly snowball into a cascade of missed deadlines and forgotten tasks. But fear not—just as technology can be a source of distraction, it can also be your greatest ally in reclaiming your focus.  Enter the world of focus tools and apps: digital tools designed to help you stay on track and boost your productivity. From blocking pesky notifications to structuring your work sessions, these apps offer a variety of features to keep you laser-focused.  Here’s an overview of some of the best focus tools to try (in our opinion!) and why they should be part of your workflow. The 9 best focus tools and apps  -------------------------------- ​[**Time Timer**](https://www.timetimer.com/) is a great physical timer to help you see the passing of time. ​[**Brain.fm**](https://www.brain.fm/) provides music that's scientifically proven to help with focus.  ​[**Llama Life**](https://llamalife.co/?utm_source=blog) will help you manage your time and attention, whilst [single-tasking](https://llamalife.co/blog/single-tasking) through your to-do list.   **[Focus Bear](https://www.focusbear.io/)** is a website blocker that also has a focus on self care.  **[PawBlock](https://www.pawblock.dannyguo.com/)** is a website blocker with cute animal pictures. ​[**focusedOS**](https://focusedos.com/) will seamlessly sync environments in real-time between Mac, iPhone, and iPad [**one sec**](https://one-sec.app/) will help to make distractions seem less appealing. **[Shhh Noise](https://www.shhhnoise.com/)** to mix and match your own soundscape to help drown out distractions. **[Toggl](https://toggl.com/)** to track billable hours for individuals and teams alike. What is a focus tool? --------------------- A focus tool or app is a digital tool designed to help you maintain undisturbed work sessions. These apps offer a range of features, from task management to more specialized functions like website blocking and concentration-enhancing games. By targeting your biggest distractions and preventing them from interrupting your work, focus apps provide a customizable approach to productivity. Why should you use focus tools and apps? ---------------------------------------- Focus tools and apps are invaluable tools for anyone looking to boost their productivity. Here’s why you should consider integrating them into your daily routine: 1. **Task Management**: Keep track of your to-do lists and deadlines with ease, ensuring that nothing slips through the cracks. 2. **Structured Work Sessions**: Many apps offer features like the Pomodoro Technique, breaking your work into manageable chunks with scheduled breaks to maintain high levels of concentration. 3. **Block Distractions**: Some focus apps can block notifications, emails, and social media, helping you create a distraction-free work environment By incorporating focus apps into your workflow, you can significantly enhance your ability to concentrate, leading to improved productivity and a more efficient workday. So, explore the world of focus apps and find the ones that best suit your needs.  Your to-do list—and your peace of mind—will thank you!  ​[Time Timer](https://www.timetimer.com/)  --------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052063205-compressed.png) A visual timer that shows the passing of time as a pie timer, the Time Timer is favorited by teachers, parents, and anyone who likes a physical timer. It comes in a range of sizes and costs.   ​[Brain.fm](https://www.brain.fm/)  ----------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052141706-compressed.png) Brain.fm has a science-first approach to making music which affects your brain differently to other music - their music blends into the background, rather than vying for your attention.  * Free trial available * Annual plan $69.99  * Monthly plan $9.99 p/m  [Llama Life](https://llamalife.co/?utm_source=blog)  ---------------------------------------------------- [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/heroimageios-1717134594837-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Llama Life is a productivity and focus tool that's designed to help you focus on ONE task at a time, rather then trying to multi-task, and not getting much done!  It has a simple, whimsical design with lots of colors, emojis and dopamine, to help you work through your task list with less stress, and more fun.  * 7 day free trial * iOS, Android and desktop web * Annual plan $39 * Monthly plan $6 p/m  **[Focus Bear](https://www.focusbear.io/)**  -------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052218761-compressed.png) Focus Bear will block distractions across all your devices, whilst helping you create and stick to routines. It'll also encourage you to take breaks throughout your day, giving your brain some respite.  * Mac app, Windows app, Android App, iOS app (beta) * Free 7 day trial * Monthly plan $4.99 p/m  **[PawBlock](https://www.pawblock.dannyguo.com/)**  --------------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052285907-compressed.png) The paw-fect site blocker if you're a cat person! Once you install the browser extension (Chrome, Firefox), you'll set the list of sites to block, andddd every time you try to visit those sites, you'll be asked if you're sure (and shown a super cute face of sadness).   * Browser extension (Chrome, Firefox) * Pawfect is free [focusedOS](https://focusedos.com/) ----------------------------------- [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-07-01-at-16-1719815253894-compressed.png)](https://focusedos.com/) FocusedOS is a simple app for productivity where with one click you can reduce distractions by dimming Mac apps you’re not using (to reduce visual clutter), blocking news, social media, and playing ambient sounds to improve concentration.  * Available on Mac, iOS and iPad  * Free version available  * Upgrade for $3.99/month or $19.99/year [one sec](https://one-sec.app/)  ----------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052353057-compressed.png) One sec is a great app that gives you the chance to pause and think twice when you try to open a site that's on your blocked list - think social media platforms that suck up all your time. ​ * iOS app, Mac app, Android app and browser extensions (Chrome, Firefox, Safari, Edg)  * Free version (can only target one site) * Pro version from $2.99 p/m **[Shhh Noise](https://www.shhhnoise.com/)**  --------------------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-16-1717052408457-compressed.png) Created by the same team as Llama Life, Shhh Noise is a simple and easy way to create your own soundscapes to help drown out unwanted noise. A mix of raindrops and forest perhaps?   * Available on desktop web  * Free **[Toggl](https://toggl.com/)**   --------------------------------- ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-30-at-17-1717052642074-compressed.png) Toggl is a great timer app that tracks billable hours for various projects and clients, for yourself and across teams. Let it take care of tracking your billable hours so you don't have to worry about it.  * Web app, mobile app, desktop apps and integrations available  * Free version available  * Starter plan from $9 p/m per user  **What's the best focus app?**  ------------------------------- The answer is quite simple: the best focus tool is the one that helps **you** concentrate effectively. It's the one that you can fit into your work flow and productivity system most seamlessly.  As you explore these tools, pay attention to the features you love and note what's missing. Once you have a clear idea of your needs, you can dive into more advanced options to find the perfect fit for your workflow. **You may also be interested to read:**  * ​[The 14 best iOS productivity apps in 2024](https://llamalife.co/blog/best-ios-app-productivity) * [Advice, honesty and insights from our ADHD community](https://llamalife.co/blog/advice-insights-and-honesty-from-your-adhd-community-cluaou6ot001cvqskl8h37gcj) * ​[The best focus tools to help you manage your attention in 2024](https://llamalife.co/blog/best-focus-tools-apps) [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1717128966829-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to manage your time and resources for multiple goals Author: Guest writer Published: 2024-05-02 Category: Productivity Tags: task timer, ADHD timer URL: https://llamalife.co/blog/how-to-manage-your-time-resources-for-multiple-goals [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-1-1714627670830-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) You've written your daily goals and tasks in your diary the night before. You've thought carefully about everything you need to accomplish and you're ready to steamroll your to-do list. But you get sidetracked as the day progresses. You're focusing on one task while 5 others eat away at you in the back of your mind. How long have you been working? Surely it's break time now? Before long, your to-do list is abandoned and you tell yourself tomorrow will be different. Instead of building momentum and shaping positive habits, you end up deflated and disappointed. As a compulsive [procrastinator](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx) who is easily distracted, these problems are all too familiar. Motivated and ambitious people often suffer from this form of self-sabotage. We have many goals to improve our body, mind, career, finances, and skills. However, there's often something missing from our goal setting and time tracking that's holding us back from success. Let's dive deeper into the strategies, psychology, tools and habits you must utilize to reach your goals. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-3-1714627632950-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **Assessing and Prioritizing Goals** ------------------------------------ If you're in the [88%](https://www.timewatch.com/blog/time-management-statistics-in-2022/) who rely on a calendar or simple to-do list, your daily planning probably looks like a homogenous blob. Accomplishing minor tasks can create an illusion of success, while your most important tasks get buried and ignored. Let's be honest, how often do you blitz through the 8 easy tasks while the 2 outside your comfort zone get left by the wayside? When each task looks equally important your brain opts for the path of least resistance to get its dopamine hit. The effectiveness of Llama Life lies in its simplicity. Instead of staring at a rigid list of tasks, you can easily rearrange tasks based on their importance. You're empowered by determining the amount of time you'll allocate to a particular task. As I write this post I don't have any anxiety about other tasks pulling my focus in a million directions. I know exactly how long I'm spending on this task before moving to my next objective. When the time is up, a pleasant Alarm will sound in the background. This signals I've stayed focused for the allotted time and I can progress. If you're a visual thinker like me, you'll love the ability to color code your to-do list. I put my health related tasks in blue, anything to do with business in orange, self-development in yellow etc. This also assures me that the day is going to propel me forward in _all_ areas. Choose a specific color for your most critical tasks and you will know exactly what you need to do today. One way to categorize tasks is by using the [Eisenhower Matrix](https://asana.com/resources/eisenhower-matrix). This method involves color-coding your tasks based on their [urgency and importance](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas). You can mark your most urgent and important tasks in green, tasks that are important but not urgent in orange, and so on. By the end of the day, you will know exactly how much progress you've made on your crucial items. The visual factor in planning is essential but often ignored. You still have plenty of flexibility with your planning. If a new critical task emerges, you can slide it to the top and knock it out before getting back to your original agenda. Similarly, add or reduce time from your task and have it reflected in your List and End time. Time Management Strategies -------------------------- Goals that fit the SMART framework (Specific, Measurable, Achievable, Relevant, and Time-bound) are crucial for success. What management apps and regular to-do lists often don't help with are the achievable and time-bound aspects. The List and End time features of Llama Life ensure your to-do list is manageable and realistic by letting you know exactly what time in the day your list will end. You can thereby decide how long it will take to finish your list instead of leaving things to chance. Rather than make lofty plans that might fail, you can build confidence and momentum with realistic planning that considers how long each task should take. Llama Life also has a feature which uses AI to break down your tasks for you. For example, if you input a larger task like "create influencer marketing strategy", Llama Life can quickly offer a list of smaller relevant sub-tasks. These smaller tasks will then appear in your to-do list where you can modify the description or allocated time. You can also save these tasks as a Preset List, which you can load again in the future.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-02-at-15-1714627427923-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Llama Life also has a simple Overview (report) feature. What’s awesome about this feature is that it enables you to accurately track your productivity on a regular basis. You can view it like going to the gym and applying slightly more weight to the bench press or a few extra miles each week. Slight incremental increases over time beat a random and sporadic approach. This principle applies equally to developing skills, your business, health, or career. Personally, I enjoy keeping track of exactly how much time I spend on the goals I set each week. I get clarity on the areas of my life which might need more effort. I compare this to when I used Excel or a diary and largely ignored the amount of time spent on each task. Unfocused effort is more damaging than we think. [32%](https://www.timewatch.com/blog/time-management-statistics-in-2022/) of people are constantly looking at email at work. Without a system, you're always going to have a rationalization for pausing the important work you're doing to check your email, "_Maybe someone has sent me an urgent email_!" When you use Llama Life you're able to schedule a few minutes throughout the day for checking emails. By preempting these excuses and depriving them of oxygen you enable maximum focus on the work that truly matters. The Time Divider function helps you craft your day by only showing the tasks above it in the List and End times. For example, you want to finish your time sensitive work tasks by 5 pm. But you also want to schedule Spanish study and meditation in the evening. Put the Time Divider below your professional tasks and voilĂ , you know exactly when you're done with work and how much time you spent without any confusion. If you're in flow and want to enter Overtime you can easily do so and track the extra time spent. Balancing Multiple Goals Effectively ------------------------------------ Focusing on 3 core tasks per day is optimal for staying on track. Each of these tasks will encompass a number of smaller components. By breaking large tasks into small actionable items you're far more likely to be productive. A [majority](https://www.timewatch.com/blog/time-management-statistics-in-2022/) of people do not intentionally plan their day. As a result, they waste over an hour each day on tasks that are not important. With 260 working days per year, this wasted time is significant. Imagine what ambitious goal you could accomplish with 260 hours. To put things in perspective, it takes roughly [600-750](https://kochiva.com/blog/how-long-does-it-take-to-learn-spanish-language/#:~:text=The%2520FSI%2520study%2520states%2520that,i.e.%2520600%252D750%2520class%2520hours.) hours to reach conversational proficiency in Spanish. Don't mistake me for saying breaks are unnecessary. I'll be covering how Llama Life integrates breaks seamlessly into your daily agenda. However, refreshing or browsing through your inbox doesn't count as work or as taking a break. Setting aside 10 minutes in the morning, or the night before, to think about your most essential tasks and their component parts will stop you from aimlessly working on things that don't advance your life. As a successful person, you undoubtedly have to balance a number of important goals in different areas of life. You need an elegant system that helps you stay focused on your plans instead of being distracted by the urge to constantly jump between tasks. By gently guiding you through a carefully crafted list of tasks Llama Life propels you forward. When you have a lot to do, it can be tempting to skip between different tasks. The problem with this is the cognitive overload that results from overwhelming your brain with information. When you have a well-defined and time bound list to get through, you enable focused effort. Breaking intimidating tasks into smaller steps with time limits helps you stay calm and get things done. Instead of wasting time working on things irrelevant to your agenda, you focus on a deliberate list without having to rely solely on discipline. To succeed, you must connect your large goals to your daily tasks. Just like a successful general needs both strategy and tactics, or an architect needs a blueprint and construction materials. Your daily tasks should align with your long-term goals. By linking the two, you can make progress towards achieving your dreams. Llama Life integrates with [Todoist](https://todoist.com/) where you can house your macro-level annual goals. Llama Life's strength lies in empowering you to get through tasks that need to be done today so you can achieve your larger goals. Your likelihood of accomplishing numerous large goals rests on your ability to not get overwhelmed or demoralized and to remain consistent. You remain consistent by creating systems that remove the guesswork and enable momentum. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-03-04-at-17-1714627136437-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Overcoming Challenges and Staying Motivated ------------------------------------------- When I look at a monotonous and bland to-do lists my motivation tanks. Having an elegant and fun system with practical value makes scheduling and planning fun, rather than a chore. This isn't purely aesthetic either. You can highlight the urgency of a given task with an emoji and give it a clear visual marker. You thereby get a quick and clear view of the nature of the tasks and how important they are. Preventing yourself from getting overwhelmed by your agenda is equally important. People often overlook scheduling small breaks in their routine when planning. Neglecting to do this will lead to burn-out. You'll also give yourself an easy excuse for slacking off and wasting time. Likewise, you don't want your 5 minute break to morph into a 30 minute siesta. When Llama Life's chime sounds you know it's time to return to powering through your agenda. Similarly, when you're deeply focused on your task and your phone starts vibrating you can ignore it without feeling anxious. The single biggest obstacle you face is protecting your ability to focus. In the past 20 years the average attention span has dropped from 12 seconds to [8 seconds](https://time.com/3858309/attention-spans-goldfish/). This isn't surprising when you consider the devices and tools competing for our attention. You urgently need a way to safeguard and reclaim your focus to accomplish your goals in life. You also need to keep the experience of working through your list fun and up-lifting. Seeing confetti rain down after I've finished a monstrous task is extremely gratifying.  There's a reason therapists use soothing background sounds during meditation sessions. Hearing blissful sounds of waves ebbing on the beach calms your nerves. Once more, Llama Life has you covered. Getting started is often the hardest part of the battle. Llama Life has an incredible array of [preset templates](https://llamalife.co/templates) to choose from. You can easily customize them according to your specific needs and use them for inspiration. Give the different routines a try to find a style that works best for you. You can also create your own Preset List for your routines, habits and recurring tasks.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-05-02-at-15-1714627541191-compressed.png)](https://llamalife.co/templates) Most people never find a workflow most suited for their personality. Sadly, this leads to untapped potential and a lot of your goals never being achieved. Staying motivated for a long time is easier when you have a system tailored to your personality and preferences. Let's explore the '[eat the frog](https://llamalife.co/blog/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm)' method as an example. Llama Life guides you through the steps involved so you have clarity on the task itself while weaving in steps that provoke motivation. Compare this to having to research a litany of time-management methodologies and trying to decipher the steps involved. Llama Life provides you with a template, helps you customize it, and guides you through the process of completing tasks. The magic happens when you get into a state of deep focus. Sadly, most people rarely, if ever, experience what this is like because their attention is being constantly sabotaged. You want to set yourself up for success by using a system that works for you and is fun. Instead of using a generic and dull management software, take advantage of a system that clicks with your unique personality.     Similarly, you want to approach time management and setting goals in a way that is approachable. Rather than being a source of anxiety, you should feel relaxed and excited when planning and executing your to-do list. By creating an intuitive and personalized experience you'll be flying through your agenda and be well on your way to accomplishing multiple goals that enrich your life. **Written by: [Erik Livingston](https://profoundtutors.com/)** Erik Livingston graduated from the University of Sydney and founded Profound Tutors to help Hong Kong students succeed academically [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1714628035724-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## 22 free websites to help focus, de-stress, or have fun! Author: Marie Ng Published: 2024-04-17 Category: Resources Tags: cool sites URL: https://llamalife.co/blog/best-free-sites-for-focus-destress We're big fans of free cool websites that can help you **focus****, have some fun, AND destress**, even if it's only for a few minutes (especially if so!).  These sites are especially useful for those times throughout the day when you're feeling stressed... and when that stress starts to affect your focus, how you manage your attention, and of course, your productivity.  We've collated our favorite sites for you below! đŸ‘‡đŸœ Outside of Fidget Page and Shhh Noise, which we created, we are not affiliated with any of the below listed sites. We simple enjoy them and think you may too.  **[Fidget Page](https://www.fidgetpage.com/)**  ----------------------------------------------- Starting with one of our very own, Fidget Page is the virtual spinner you never knew you needed...  But now can't get enough of 😃 [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-15-1713331615355-compressed.png)](https://www.fidgetpage.com/) ​[Fluid Stimulation](https://paveldogreat.github.io/WebGL-Fluid-Simulation/)​ ----------------------------------------------------------------------------- Simply move your mouse around to create a mesmerizing stream of colors.  Feel your worries melt away as the colors change with each movement.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-15-1713332500928-compressed.png)](https://paveldogreat.github.io/WebGL-Fluid-Simulation/) ​[Future Letter](https://future-letter.vercel.app/)​ ---------------------------------------------------- Something on your mind?  Or, maybe just want to send advice to...  who else, but your future self.   [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-15-1713333151021-compressed.png)](https://future-letter.vercel.app/) ​[Infinite Flowers](https://infiniteflowers.net/)​ -------------------------------------------------- Watch a minute of this infinite zooming painting whilst focusing on the colors and your breathing.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-15-1713333507798-compressed.png)](https://infiniteflowers.net/) ​[My Retro TVs](https://90s.myretrotvs.com/#)  ---------------------------------------------- Finished your tasks for the day and want to relive the nostalgia of the past decades through virtual TVs? This is your site.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-16-1713334142475-compressed.png)](https://90s.myretrotvs.com/#) ​[Nomadic Ambience](https://www.youtube.com/channel/UCqRTj-Nu_8to3jIBlXptOtA)  ------------------------------------------------------------------------------ There are a lot of ASMR accounts on Youtube, but this one is one of our favorites!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-16-1713336499721-compressed.png)](https://www.youtube.com/channel/UCqRTj-Nu_8to3jIBlXptOtA) ​[Patatap](https://patatap.com/)​ --------------------------------- With the touch of your fingers, create different melodies mixed with moving shapes. Warning: contains flashing images. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-18-at-15-1713417915422-compressed.png)](https://patatap.com/) ​[Perfect Circle](https://neal.fun/perfect-circle/)  ---------------------------------------------------- We thought we could draw a pretty good circle until we tried and our top score was... 92%. Let's see how you go!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-16-1713337074342-compressed.png)](https://neal.fun/perfect-circle/) ​[Pixel Thoughts](https://neal.fun/perfect-circle/)​ ---------------------------------------------------- A super simple way to get what's bothering you out of your mind.  Type it out, then start the 60 second meditation to help feel calmer.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-16-1713337174891-compressed.png)](https://neal.fun/perfect-circle/) ​[Quick, Draw](https://quickdraw.withgoogle.com/)​ -------------------------------------------------- Can a neural network learn to recognize doodling? Yes! Our doodles were awful, yet it was quick to guess correctly!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713337357301-compressed.png)](https://quickdraw.withgoogle.com/) ​[Radio Garden](https://radio.garden/visit/melbourne/OXpr0ERz)​ --------------------------------------------------------------- Listen to what's playing right now across the world.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713337654594-compressed.png)](https://radio.garden/visit/melbourne/OXpr0ERz) ​[Radiooooo](https://radiooooo.com/)​ ------------------------------------- A time machine for music! Pick the location and decade to explore music from another time (and place).  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713337709088-compressed.png)](https://radiooooo.com/) ​[Rocks](https://neal.fun/rocks/)​ ---------------------------------- Try to stack some rocks, whilst you hear the waves crashing behind you.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338072123-compressed.png)](https://neal.fun/rocks/) ​[Shadow Art](https://shadowart.withgoogle.com/?lang=en-us#)​ ------------------------------------------------------------- Got a few minutes between tasks? Try your hands at the ancient art of shadow puppetry.  It's harder then it looks. No? It's probably just us. 😅 [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338185362-compressed.png)](https://shadowart.withgoogle.com/?lang=en-us#) ​[Shhh Noise](https://www.shhhnoise.com/)  ------------------------------------------ Another one of Llama Life's own creations, Shhh Noise is a simple way to make your own Soundscape to listen to whilst you work through your task list.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338321544-compressed.png)](https://www.shhhnoise.com/) ​[Short Trip](https://alexanderperrin.com.au/paper/shorttrip/)​ --------------------------------------------------------------- An interactive illustration, move the little cat along on its journey, and you'll find yourself relaxing as if you were on the tram ride with it.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-18-at-15-1713418395560-compressed.png)](https://alexanderperrin.com.au/paper/shorttrip/) ​[](https://glass.funwebsite.fun/)[Stained Glass Smash](https://glass.funwebsite.fun/)​ --------------------------------------------------------------------------------------- Feeling frustrated or stressed?  Let it all out whilst you smash your own virtual stained glass window, and make a masterpiece whilst you're at it!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-18-at-15-1713416953507-compressed.png)](https://glass.funwebsite.fun/) ​[Stellarium](https://stellarium-web.org/)  ------------------------------------------- A realistic sky map which shows you what you would see if you looked up at the stars, around the world.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338665896-compressed.png)](https://stellarium-web.org/) ​[The Zen Zone](https://thezen.zone/)​ -------------------------------------- A minimalistic meditation area designed to help calm you down via the power of small, simple, and engaging activities. Enjoy!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338842673-compressed.png)](https://thezen.zone/) [This is Sand](https://thisissand.com/) --------------------------------------- Create and share incredible sandscapes out of virtual sand, whilst listening to the sand pour while you add layer after layer.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-17-at-17-1713338929953-compressed.png)](https://thisissand.com/) ​[THX Deep note](https://www.thx.com/deepnote/)  ------------------------------------------------ If you've ever been in a cinema, car, or live event, you'll know the THX Deep Note. It's embedded in our brains, and remains one of the most recognisable sounds in the world.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-18-at-11-1713402490883-compressed.png)](https://www.thx.com/deepnote/) ​[Typatone](https://typatone.com/)  ----------------------------------- Make music as you type!  Each letter you type corresponds with a specific musical note - then listen (and enjoy) your unique composition. Ahhh music to our ears.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-04-18-at-10-1713401580215-compressed.png)](https://typatone.com/) If you know of any other sites that should be added, [let us know](mailto:hey@llamalife.co)!  Enjoy! Your Llama Life team,  Marie, Nhi & Guille đŸ«¶đŸŒ P.S You can find other free resources [here](https://llamalife.co/blog/free-resources-for-our-llamazing-community-thats-you-clukscnuf004v8c6fte957juu)!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1713416180295-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=coolstuff&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Quick and simple productivity guides Author: Marie Ng Published: 2024-04-05 Category: Resources URL: https://llamalife.co/blog/null There are a ton of different productivity methods out there for you to try. To make things super simple, we've created some very quick and easy to digest guides to help get you started. Cake anyone?  Should you [Eat the Cake](https://www.instagram.com/p/CwQfeXJJlWY/?img_index=1)? 🍰 ----------------------------------------------------------------------------------- Eating the Cake is all about starting momentum easily, quickly, or in the most stress free way as possible.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712289974574-compressed.png)](https://www.instagram.com/p/CwQfeXJJlWY/?img_index=1) Should you [Eat the Frog](https://www.instagram.com/p/Cwi7ylXpXId/?img_index=1)? 🐾 ----------------------------------------------------------------------------------- Eating the Frog is all about starting with the hardest or most important thing on your list e.g the slimy frog!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712290020154-compressed.png)](https://www.instagram.com/p/Cwi7ylXpXId/?img_index=1) Should you try the [Pomodoro Method](https://www.instagram.com/p/CxdiuFnsXHM/?img_index=1)? 🍅 ---------------------------------------------------------------------------------------------- Not about tomatoes, but about breaking up your time into consistent and regular intervals of 25 mins, with breaks.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712290050250-compressed.png)](https://www.instagram.com/p/CxdiuFnsXHM/?img_index=1) Should you [time block](https://www.instagram.com/p/Cxs5xyjspZR/?img_index=1)?  ------------------------------------------------------------------------------- One time block = One focus.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712291731338-compressed.png)](https://www.instagram.com/p/Cxs5xyjspZR/?img_index=1) 3 tips to help you [single task](https://www.instagram.com/p/CxI1Gv3sXAk/?img_index=1) -------------------------------------------------------------------------------------- Forget multi-tasking, it's a myth!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712291515864-compressed.png)](https://www.instagram.com/p/CxI1Gv3sXAk/?img_index=1) 4 tips to help you [improve your focus](https://www.instagram.com/p/C4bNTnZSHGe/?img_index=1) --------------------------------------------------------------------------------------------- Four super simple tips that we swear by.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712290287322-compressed.png)](https://www.instagram.com/p/C4bNTnZSHGe/?img_index=1) Is there a specific productivity method you're interested to try? [Let us know if so](https://write.superblog.ai/sites/supername/llamalife/posts/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm/hey@llamalife.co)!  Your Llama Life team,  Marie, Nhi & Guille đŸ«¶đŸŒ P.S You can find other free resources [here](https://llamalife.co/blog/free-resources-for-our-llamazing-community-thats-you-clukscnuf004v8c6fte957juu)!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1712290170297-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=resources&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Free resources for our llamazing community (that's you!) Author: Marie Ng Published: 2024-04-04 Category: Resources URL: https://llamalife.co/blog/null Welcome to Llama Life's free resources hub!  -------------------------------------------- We've collated all the resources we've created in one area so that you can easily peruse to your heart's content!   In here you'll find quick guides on different productivity methods, tips and tricks on how to use Llama Life, as well as honest and open insights, stories and advice from our ADHD community!  We'll add new content to this hub regularly - if there's anything you would like to see, [please let us know](mailto:hey@llamalife.co)!  Your Llama Life team,  Marie, Nhi & Guille đŸ«¶đŸŒ ​[Advice and stories from our ADHD community](https://llamalife.co/blog/advice-insights-and-honesty-from-your-adhd-community-cluaou6ot001cvqskl8h37gcj)​ -------------------------------------------------------------------------------------------------------------------------------------------------------- If you've recently been diagnosed with ADHD, or have an inkling you may be an ADHDer, you're not alone. Our ADHD community is very open about their ADHD journeys, and are happy to share their insights.  **Click below đŸ‘‡đŸœ** to read about their ADHD diagnosis journeys, their career advice, what they love most about their ADHD brains, and their biggest ADHD challenges and a tip to help!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/from-our-adhd-community-1712212228415-compressed.png)](https://llamalife.co/blog/advice-insights-and-honesty-from-your-adhd-community-cluaou6ot001cvqskl8h37gcj) ​[Quick productivity guides](https://llamalife.co/blog/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm)  ----------------------------------------------------------------------------------------------------------------------- If you're interested to try out different popular productivity methods to see if any (or a few) may work for you, we've got quick guides on how to Eat the Cake, Eat the Frog and the Pomodoro Method.  **Click below đŸ‘‡đŸœ** to start!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/quick-productivity-guides-1712288274470-compressed.png)](https://llamalife.co/blog/quick-and-simple-productivity-guides-clum208si0015tb6ik6i7xucm) ​[​Tips & tricks on how to make the most of Llama Life!](https://intercom.help/llama-life/en)  ---------------------------------------------------------------------------------------------- On our mission to help people have calm, focused productivity - it's important to us that Llama Life is easy to use and navigate.  But, that doesn't mean there isn't tips and tricks to share!  Collated from our incredible community, these tips and tricks might help you to use features in a way you hadn't thought of yet! Or even use certain features together to help tackle a productivity issue!  ​**Click below đŸ‘‡đŸœ** to start!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/tips-and-tricks-1712288299622-compressed.png)](https://intercom.help/llama-life/en) If you've got a [tip to share](mailto:hey@llamalife.co), please do!  [Free websites to help your focus, de-stress, or have fun!](https://llamalife.co/blog/best-free-sites-for-focus-destress)​ -------------------------------------------------------------------------------------------------------------------------- We're big fans of free cool websites that can **help clear our minds, have some fun, AND destress**, even if it's only for a few minutes (especially if so!).  These sites are especially useful for those times throughout the day when you're feeling stressed... and when that stress starts to affect your focus, how you manage your attention, and of course, your productivity.  We've collated our favorite sites for you... click below đŸ‘‡đŸœ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/2-1713420296753-compressed.png)](https://llamalife.co/blog/best-free-sites-for-focus-destress) Llama Life is available on [iOS app](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=coolstuff&mt=8), [Android](https://play.google.com/store/apps/details?id=com.llamaapp), and [desktop](https://llamalife.co/?utm_source=Llamalifeblog)!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1712288380611-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=resources&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Advice, insights and honesty from your ADHD community Author: Marie Ng Published: 2024-04-03 Category: Resources URL: https://llamalife.co/blog/null Our ADHD Community  We connected with our ADHD community and asked about their ADHD diagnosis journey, their careers, what they love about their unique brains, and some advice on the things they find most challenging.  [My ADHD diagnosis](https://www.instagram.com/p/CyEfQDhszoh/?img_index=1) ------------------------------------------------------------------------- Being diagnosed with ADHD is in a way, finding a long-lost key đŸ—ïž that unlocks some of the mysteries of who you are.  Some answers are explained, which can bring on a feeling of understanding and on some level, explanations. ​But with that discovery comes a wave of emotions—a mix of frustration, anger, and sorrow. 😖😠😔 The good news is that, within this rollercoaster of emotions lies a glimmer of hope. 🌈 ADHD isn't the end of the road - it's the start of a new journey full of unique strengths and endless possibilities. 💛 We know this for a fact! ☀ [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712123430841-compressed.png)](https://www.instagram.com/p/CyEfQDhszoh/?img_index=1) [My ADHD Career Advice](https://www.instagram.com/p/Cy_piIFOPpT/?img_index=1)  ------------------------------------------------------------------------------ Finding the right job when you have ADHD can be like solving a tricky puzzle. đŸ§© The usual job stuff—like sticking to routines and meeting deadlines—can sometimes feel like swimming upstream.  But there is a bright side! Your ADHD brain is bursting with creativity and out-of-the-box thinking. ☀  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712201889933-compressed.png)](https://www.instagram.com/p/Cy_piIFOPpT/?img_index=1) ​[My favorite thing about my ADHD brain](https://www.instagram.com/p/CyrHzCsOh3r/?img_index=1)​ ----------------------------------------------------------------------------------------------- Living with ADHD isn't just about challenges; it's also about embracing the extraordinary gifts that come with your way of thinking. 🧠 From hyperfocus that transforms us into unstoppable forces to our boundless creativity that knows no bounds, there's a lot to love about the ADHD brain. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712123379158-compressed.png)](https://www.instagram.com/p/CyrHzCsOh3r/?img_index=1) [My biggest ADHD challenge and one tip](https://www.instagram.com/p/CyZFGEiOtN4/?img_index=1) ------------------------------------------------------------------------------------------------ Living with ADHD can mean facing a myriad of hurdles, from battling procrastination to struggling with time management and everything in between.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/1-1712207512580-compressed.png)](https://www.instagram.com/p/CyZFGEiOtN4/?img_index=1) We hope you find this helpful with your own journey! đŸ«¶đŸŒ Your Llama Life team,  ~Marie, Nhi & Guille đŸ«¶đŸŒ P.S A **big thank you** to our community members who were so open with their personal ADHD journey, stories and advice, and willingness to be part of this! [My Lady ADHD](https://www.instagram.com/myladyadhd/), [Mrs Smyth Made This](https://www.instagram.com/mrssmythmadethis/), [Learning Compass](https://www.instagram.com/learning.compass/), [ADHD Jesse](https://www.instagram.com/adhdjesse/), [Dt.Perry](https://www.instagram.com/dt.perry/), [La Neuro Picante](https://www.instagram.com/laneuropicante/), [ADHD Empowerment Coaching](https://www.instagram.com/adhd_empowerment_coaching/), [Mind Over Matter with Emma](https://www.instagram.com/mindovermatterwithemma/), [The ADHD Entrepreneur](https://www.instagram.com/the_adhd_entrepreneur/), [Hummingbird ADHD](https://www.instagram.com/hummingbird_adhd/), [Shimmer](https://www.instagram.com/shimmer.care/), [Shelpful](https://www.instagram.com/shelpful/), [ADHD Nutritionist](https://www.instagram.com/adhd.nutritionist/) and Llama Life founder, [Marie Ng](https://www.instagram.com/llamalife.co/). P.P.S You can find other free resources  [here](https://llamalife.co/blog/free-resources-for-our-llamazing-community-thats-you-clukscnuf004v8c6fte957juu)!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1712207636916-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=resources&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Embrace single-tasking to reduce stress, improve clarity and productivity Author: Marie Ng Published: 2023-11-30 Category: Productivity Meta Title: Single-tasking: How to stop multitasking, stress less and get more done with focus Meta Description: Single-tasking is a productivity approach that's about giving your undivided attention to one task at a time, and avoiding the myth of multitasking. Tags: single tasking URL: https://llamalife.co/blog/single-tasking Ever found yourself diving into the day’s tasks, only to be bombarded by email pings, Slack messages, the call of social media apps, _and_ the ceaseless ringing of your phone? 😼‍💹 Yep, us too... it’s the multitasking trap we've all fallen into before! Today’s world glorifies multitasking as the ultimate productivity hack. But let’s dive deeper... What if I told you there's an untapped secret that could revolutionize your productivity game?  Enter single-tasking! [![Yellow image with text If you're trying to do three things at once you're probably accomplishing very little.](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/trying-to-do-too-much-1701320374936-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) The multitasking myth: 6 reasons why multitasking is a productivity pitfall --------------------------------------------------------------------------- In our whirlwind of responsibilities, multitasking often feels like our default setting.  But alas, here's why it might not be the solution it claims to be: 1. **Decreased efficiency:** Multitasking doesn't boost efficiency—[it drains it](https://link.springer.com/article/10.1007/s00426-018-0970-2). Constantly switching tasks saps valuable time and energy, resulting in reduced overall productivity. 2. **Quality suffers:** Splitting attention across multiple tasks compromises quality. It’s a recipe for errors, oversights, and incomplete tasks.​ 3. **Focus takes a hit:** Constantly switching gears hampers concentration. This impacts our ability to deeply engage with tasks, shrinking our attention span.​ 4. **Stress and overwhelm:** Juggling numerous tasks simultaneously can lead to stress overload. Imagine trying to solve a puzzle with pieces flying everywhere. Yikes! 5. **Slower task completion:** Multitasking might feel like progress, but it often prolongs task completion. The time lost transitioning between tasks adds up, delaying the finish line.​ 6. **Learning woes:** Multitasking confuses the brain. It [struggles to retain information effectively](https://academic.oup.com/hcr/article-abstract/42/4/599/4064731?redirectedFrom=fulltext&login=false), hindering the learning process.​ Yep, [multitasking is a myth](https://www.albany.edu/spatial/WebsiteFiles/TimeManagement/single-multi-tasking/human-multitasking_wiki.pdf)!  In a world sprinting toward doing more in less time, the real power lies in the deliberate focus and dedication of single-tasking.  **What is single-tasking?**  ​At its core, single-tasking is about giving your undivided attention to one task at a time. It's saying "no" to the chaos of multitasking and embracing the clarity that comes from focusing on one thing at a time. [![Say yes to one thing and do it really well](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/say-yes-to-one-thing-1701320778740-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Our human brains aren't wired for constant context-switching, especially when concentrating on complex tasks. Multitasking, and moving from task to task, fractures our focus, reduces our productivity, spikes stress levels, and shrinks our attention span. 4 real benefits of single-tasking Single-tasking isn’t just a buzzword; it could be a game-changer to your time management! 1. **Rebuilding focus:** Dedicate your time and attention to one task to optimize efficiency and save extra time in the long run.​ 2. **Stress relief:** Embrace single-tasking for a stress-free (or reduced stress) work experience. It's like giving your brain regular breaks to refocus and recharge.​ 3. **Supercharged productivity:** Focus on one thing at a time and witness accelerated work progress. It's like unlocking hidden blocks of time in your day.​ 4. **Fostering creativity:** Dive into a single task to create room for innovative thinking. Single-tasking provides the dedicated time for creativity to blossom.​ 3 steps to start single-tasking successfully: --------------------------------------------- 1. **Say goodbye to distractions:** Create a distraction-free zone and working environment. Silence notifications, put your phone out of sight, or embrace noise-canceling headphones to tune out distractions and avoid context switching.  2. **Start small, and set a timer:** Begin with small, manageable tasks. Set a timer and commit to focusing solely on that task until it rings. Gradually increase durations to build single-tasking stamina. We also suggest you start with shorter periods of time to create positive time constraints. There are great digital timers out there, like [Llama Life](https://llamalife.co)!  3. **Embrace meaningful breaks:** Between tasks, take regular breaks. Whether a stroll or a moment of meditation, these intervals recharge your productivity and give you a sense of accomplishment. [![Llama Life digital timer and task manager ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ezgif-1701322391153-original.gif)](https://llamalife.co) Popular productivity methods that use single-tasking ---------------------------------------------------- ### Pomodoro Technique The [Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) revolves around timed intervals of focused work followed by short breaks.  * **Set a timer:** Start a timer for a set period of time, traditionally 25 minutes (known as a 'Pomodoro'). Focus solely on one task during this time. * **Work intensely:** Dive into the task with full concentration until the timer rings.​ * **Short breaks:** After completing a Pomodoro, take a short break (usually a five-minute break). Use this time to relax, stretch, or recharge. * **Repeat:** After four Pomodoros, take a longer break (around 15-30 minutes) before starting another cycle.​ * **How to do it:** Use a timer (Like Llama Life!) to structure your work intervals and breaks. Stay disciplined during the work phase and use breaks to rejuvenate. ### Time Blocking Time Blocking involves allocating specific chunks of time to individual tasks or categories of work.  * **Allocate time:** Designate dedicated blocks of time for specific tasks or types of work on your calendar, or task management tool. ​ * **Focused work:** During each time block, focus solely on the designated task without switching to other activities. * **Minimize distractions:** Create a distraction-free environment to optimize focus during these blocks.​ * **How to do it:** Plan your day or week by blocking off time for tasks or categories of work. Stick to the allotted time for each task without deviating to unrelated activities. ### Eisenhower Matrix This method helps prioritize tasks based on urgency and importance. Here's how the [Eisenhower Matrix](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas) it works: [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-11-30-at-16-1701321388014-compressed.png)](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas) * **Quadrant 1 (Urgent and Important):** Tasks needing immediate attention. * **Quadrant 2 (Important, Not Urgent):** Tasks that contribute to long-term goals.​ * **Quadrant 3 (Urgent, Not Important):** Tasks to delegate or minimize.​ * **Quadrant 4 (Not Urgent, Not Important):** Activities to eliminate or reduce.​ * **How to do it:** Categorize tasks into these quadrants to identify priorities. Focus on Quadrant 2 tasks that contribute to long-term objectives. ### The One Thing Method This approach emphasizes identifying and prioritizing the most crucial task. * **Identify the "One Thing":** Determine the most critical task that, when accomplished, will have the most significant impact. * **Focus solely on that task:** Dedicate your energy and time to completing this task before moving on to other activities.​ * **How to do it:** Prioritize tasks based on their potential impact and focus on completing the most significant task first before addressing others. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/jan-posts-1701320988182-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) ### Deep Work Philosophy Deep Work involves focused, uninterrupted periods of cognitive work. * **Eliminate distractions:** Create an environment free from interruptions.​ * **Engage in concentrated work:** Dedicate uninterrupted periods of time to deeply focus on cognitively demanding and challenging tasks.​ * **Immerse yourself:** Engage in this focused work without switching to other tasks or distractions.​ * **How to do it:** Schedule specific blocks of time for deep work sessions and commit to working without distractions during these periods. ### Zen Habits Inspired by mindfulness principles, Zen Habits encourage simplicity and focus. * **Focus on essential asks:** Identify and prioritize a few critical tasks. * **Full attention and intention:** Commit fully to these tasks with undivided attention and deliberate focus.​ * **How to do it:** Select a few essential tasks, dedicate time to them, and execute with complete focus, emphasizing quality over quantity. * Experiment with these methods to find what resonates best. Remember, single-tasking isn’t just about doing tasks—it’s about doing them with full attention, unlocking the rewards of focused prowess. Single-tasking for ADHDers -------------------------- For our friends diagnosed with ADHD, single-tasking can often be great for their productivity as: * **Reduced cognitive overload:** Single-tasking reduces mental clutter, easing cognitive overload.​ * **Improved attention span:** Practice in single-tasking extends attention spans over time.​ * **Minimal distractions:** Tailored strategies minimize distractions for enhanced focus.​ * **Task completion boost:** Finishing tasks sequentially fuels motivation for further progress.​ * **Stress relief:** Structured focus alleviates feelings of being overwhelmed.  Is single-tasking always the right approach for productivity?  -------------------------------------------------------------- While single-tasking can be a great boost to your productivity, it's not always the perfect fit for every situation: * **Creative collaboration:** Picture those brainstorming sessions where ideas bounce off each other like ping pong balls. Rigid single-tasking might clip the wings of creativity by limiting the free flow of ideas. * **Emergencies or crisis management:** When the world is spinning and every second counts, focusing solely on one task might slow down quick decision-making needed in urgent situations. * **Routine, or repetitive tasks:** Some tasks just don't demand the laser focus that single-tasking champions. Think filing paperwork or organizing spreadsheets—they might benefit more from multitasking. * **Jobs with constant adaptability:** Roles where flexibility is the name of the game—think customer service or event planning—might need quick switches between tasks to keep up with changing demands. * **Real-time information crunching:** Jobs where split-second decisions matter, like stock trading or overseeing critical systems, might need multitasking to process and react to dynamic data in real time. * **Adaptive problem solving:** Some tasks, like those involving agile, ever-changing problem-solving, might find single-tasking too linear to handle the iterative nature of the work. In these scenarios, the structured approach of single-tasking might feel like trying to fit a square peg into a round hole. The natural ebb and flow of these tasks might benefit from a more flexible, adaptable approach. Recognizing these exceptions highlights the need to adapt your approach to suit the task at hand. It's about finding the sweet spot between single-tasking’s focus and the dynamic needs of specific tasks or situations. Acknowledging these nuances helps us pick the right tool for the job, ensuring productivity and success, no matter the challenge. Give single-tasking a try ------------------------- In a world celebrating busyness, single-tasking emerges as a great method to try. It’s often where true productivity can thrive, distractions fade, and accomplishments achieved!  So, let's embrace the art of doing one thing at a time. Single-tasking isn’t just a productivity approach—it’s the key to reclaiming focus, managing time effectively, and conquering to-do lists with finesse.  Let us know how you go! 🚀 [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1709612293680-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## ADHD burnout: How to break the vicious cycle and manage your symptoms Author: Marie Ng Published: 2023-06-21 Category: ADHD Meta Title: ADHD burnout: How to break the vicious cycle and manage your symptoms Meta Description: Adult ADHD burnout is an overwhelming state of mental and emotional exhaustion experienced by individuals with ADHD. Tags: ADHD, Burnout URL: https://llamalife.co/blog/null Amidst the chaos of the mind, a storm brews, unseen and often misunderstood. It is the realm of Attention Deficit Hyperactivity Disorder (ADHD) burnout, where the ceaseless demands clash with limited mental and emotional resilience. ADHD burnout is no passing phase; it can greatly [disrupt your quality of life](https://www.verywellmind.com/why-adhd-can-cause-burnout-and-how-to-manage-it-5271236). It brings forth mental fatigue, loss of motivation, and an uphill battle to maintain focus and productivity, resulting in mental exhaustion. Emotionally, it can bring on intense feelings of frustration, shame, and self-doubt, leaving ADHDers yearning for understanding. In this article, we'll shed light on the signs of burnout, how to prevent burnout, it's challenges, strategies, and pathways to recovery. * [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-21-at-09-1687324372327-compressed.png)](https://www.theminiadhdcoach.com/adhd-symptoms/adhd-burnout) Source: [The Mini ADHD Coach](https://www.theminiadhdcoach.com/adhd-symptoms/adhd-burnout)  Adult ADHD and burnout ---------------------- [Adult ADHD burnout](https://psychcentral.com/adhd/adhd-burnout#:~:text=ADHD%20burnout%20is%20a%20feeling,trouble%20sleeping) is an overwhelming state of mental and emotional exhaustion experienced by individuals with ADHD. It occurs when the persistent challenges and demands associated with ADHD, such as difficulty with organization, [time management](https://llamalife.co/blog/why-adhders-need-an-adhd-timer-for-time-management-and-productivity-clfkic3gi81471jo15bwoydsz), and sustaining [focus](https://llamalife.co/blog/hyperfixation-definition-vs-hyperfocus-definition-what-is-the-difference-clh77jkzb161423tpa7h1l8v01), become excessively burdensome over time. Adult ADHD burnout can manifest as a profound loss of motivation, decreased productivity, increased distractibility, heightened emotional reactivity, and a pervasive sense of overwhelm. It is often accompanied by feelings of frustration, self-doubt, and a reduced sense of self-worth. This state of burnout can significantly impact various aspects of an individual's life, including work, relationships, and overall well-being. Why adult ADHDers are more prone to experience burnout  ------------------------------------------------------- People with ADHD are at a [greater risk of burnout](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4939052/) due to several factors inherent to the condition. First and foremost, individuals with ADHD often have difficulties with executive functions ([executive dysfunction](https://www.additudemag.com/what-is-executive-function-disorder/)), which are responsible for planning, organizing, and managing tasks. This can lead to chronic disorganization, time management challenges (such as [time blindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1)), and an increased likelihood of taking on more than they can handle. Moreover, the constant struggle to maintain focus and sustain attention can be mentally exhausting and cause additional stress. People with ADHD frequently face an ongoing battle against distractions, making it harder for them to stay on task and meet deadlines. This can result in further stress and frustration as they try to keep up with the demands of daily life. Additionally, the experience of living with ADHD can be emotionally taxing. Individuals may grapple with feelings of inadequacy, shame, and self-criticism due to difficulties in meeting expectations or societal norms. The need to constantly compensate for their unique cognitive style can create a perpetual sense of pressure and unease. Furthermore, the relentless efforts to mask or hide ADHD symptoms in social and professional settings can contribute to burnout. This constant vigilance and the fear of being judged or misunderstood can be emotionally draining over time. Prevention is better than recovery - strategies to prevent ADHD burnout  ------------------------------------------------------------------------ > ​"Preventing burnout is easier than recovering from burnout. But, they are both hard!" \- Meredith Carder , ADHD Coach - [Hummingbird\_ADHD](https://www.instagram.com/p/Ctt9vUOgRZA/?hl=en) Avoiding burnout is possible, even for individuals with ADHD! Having ADHD does not automatically mean experiencing burnouts. Here are some tips to help you prevent burnout: * **Recognize that you are human and have limits**: Acknowledge that you cannot do everything, particularly all at once.  The pressure of overwhelming tasks can impact our mental well-being and make us feel out of control. Engaging in open communication with your team members about workload can be beneficial in managing burnout at work. * [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/anything-not-everything-1687324641893-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) * ****Embrace regular breaks**:** Do not hesitate to take regularly breaks. Resting is essential for everyone, including yourself. Avoid overworking yourself which only adds further stress. Instead, allocate significant periods of time for self-care, rest, and breaks to combat ADHD fatigue. * **Discover relaxation techniques**: Even though ADHD and relaxation may not seem compatible due to hyperactive thoughts, try to find ways to relax your mind. Explore activities that promote relaxation, such as listening to your favorite [music](https://psychcentral.com/stress/the-power-of-music-to-reduce-stress), practicing yoga, or making sure you spend time outside everyday.  * **Learn how to manage pressure mindfully**: Pressure can be deceptive, especially when our ADHD brains come into play.  While it may be challenging, make an effort to redirect your thoughts and alleviate unnecessary pressure​ ADHD burnout: Common ways it can manifest ----------------------------------------- ADHD burnout can manifest in various ways, and the specific scenarios can differ based on individual experiences. Here are a few examples of what ADHD burnout might look like for you: * [Work-related burnout](https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases#:~:text=%E2%80%9CBurn%2Dout%20is%20a%20syndrome,related%20to%20one's%20job%3B%20and): A person with ADHD may struggle to keep up with deadlines and responsibilities at work. They may constantly feel overwhelmed by their workload, have difficulty prioritizing tasks, and experience a lack of motivation or focus. This can result in missed deadlines, decreased productivity, and heightened anxiety as they struggle to meet expectations. * **Social burnout**: People with ADHD may face social burnout due to the constant efforts to mask their symptoms and fit into social situations. They may feel mentally exhausted from trying to maintain focus during conversations, keep up with social cues, or suppress impulsive behaviors. This can result in social withdrawal, feelings of isolation, and a decreased desire to engage in social activities. * **Academic burnout**: Students with ADHD may find it challenging to stay organized, manage their time effectively, and maintain concentration on studying. They may feel overwhelmed by the academic demands of coursework, experience frequent forgetfulness, and have difficulty completing assignments or studying for exams. This can lead to a sense of academic failure, frustration, and a loss of interest in learning. * **Personal burnout**: On a personal level, individuals with ADHD may struggle with self-care and managing daily responsibilities. They may feel overwhelmed by simple tasks such as maintaining a clean living space, managing finances, or sticking to a routine. This can lead to a sense of disorganization, self-neglect, and a feeling of being constantly behind or overwhelmed. * **Emotional burnout**: The intense emotional rollercoaster that often accompanies ADHD can contribute to emotional burnout. ADHDers may experience frequent mood swings, difficulty regulating emotions, and a heightened sense of frustration or irritability. This emotional exhaustion can impact relationships, self-esteem, and overall well-being. It's important to note that these scenarios are not exhaustive and can vary greatly from person to person. ADHD burnout is a complex and multifaceted experience that encompasses a range of challenges and impacts various areas of life.  How to recognize the signs and symptoms of burnout -------------------------------------------------- Recognizing the common symptoms and signs of ADHD burnout is crucial in identifying and addressing this state of exhaustion. While individual experiences may vary, here are some common signs that may indicate you're experiencing ADHD burnout:​ * **Persistent mental fatigue**: A common burnout symptom where you consistently feel mentally exhausted, even after getting adequate rest. Simple daily life tasks that used to be manageable become mentally draining, requiring significant effort and concentration. * **Decreased motivation**: A notable decrease in motivation and drive may result in feelings of burnout. You find it challenging to initiate and sustain daily tasks, feeling a lack of enthusiasm or interest in activities that used to engage you. * **Difficulty with focus and concentration**: You struggle to maintain focus and concentration on tasks. Your mind wanders more frequently, and you may find it harder to stay on track or complete assignments within deadlines. * **Reduced productivity**: Despite your best efforts, your productivity levels decline. You may feel overwhelmed by your workload and experience difficulties in organizing and completing tasks efficiently. * **Emotional exhaustion**: You may experience heightened emotional reactivity, feeling more irritable, frustrated, or overwhelmed by everyday situations. Emotionally charged situations may trigger stronger reactions than usual. * **Increased forgetfulness and disorganization**: Memory lapses and disorganization become more prevalent. You may frequently forget appointments, deadlines, or where you placed important items. Your usual strategies for organization may feel less effective. * **Physical symptoms**: Burnout can manifest in physical symptoms such as headaches, muscle tension, sleep disturbances, or a compromised immune system. Chronic stress associated with ADHD burnout can affect your overall well-being. * **Impaired self-esteem**: ADHD burnout can negatively impact self-esteem and self-worth. You may experience self-doubt, feelings of inadequacy, and a sense of failure due to struggles in meeting expectations or accomplishing tasks. * **Social withdrawal**: Feeling overwhelmed by the demands of daily life, you may withdraw from social activities or isolate yourself to conserve energy. Interacting with others may feel draining, leading to a decreased desire for social engagement. * **Heightened anxiety or depression**: ADHD burnout can contribute to increased anxiety or depressive symptoms. The ongoing struggle to keep up with demands and the frustration of not meeting personal or societal expectations can take a toll on mental health. * **Changes in appetite and sleep patterns:** Burnout can disrupt your eating and sleeping routines. You may experience changes such as decreased appetite or overeating, as well as difficulties falling asleep or staying asleep due to racing thoughts or worries. * **Disrupted daily routines**: Your usual routines and habits may become disrupted or neglected. You might struggle to maintain a consistent schedule, find it challenging to adhere to regular self-care activities, or feel overwhelmed by the demands of daily life. * **Altered communication about work or daily activities**: You may notice changes in how you talk about your day or work. Conversations that used to be filled with enthusiasm and positivity might be replaced by more negative or apathetic language. You may find yourself frequently expressing frustration, fatigue, or a lack of fulfilment in your work or daily responsibilities. ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-21-at-09-1687325264613-compressed.png) Source: [Molly's\_ADHD\_Mayhem](https://www.instagram.com/p/Cp53WsVMNS4/?hl=en)  If you notice several of these signs persisting over a prolonged period and interfering with your daily functioning and well-being, it may be an indication that you're experiencing ADHD burnout. It's important to [reach out for support](https://llamalife.co/blog/14-unique-and-effective-ways-to-get-out-of-adhd-paralysis-clhig635k130883urwzotnvzu9#:~:text=1.%20Speak%20with,out%20for%20help), whether from healthcare professionals, support groups, or loved ones, to develop coping strategies and work towards recovery. What can cause ADHD burnout?  ----------------------------- ADHD burnout can be caused by a combination of factors. Here are some common contributors: * **Imposter syndrome**: [Imposter syndrome](https://psychcentral.com/lib/impostor-syndrome) refers to the persistent belief that you are not as competent or capable as others perceive you to be. Individuals with ADHD may experience imposter syndrome due to their challenges with executive functions and the perception that they are constantly falling short of societal or professional expectations. The constant self-doubt and fear of being exposed as inadequate can contribute to chronic stress and emotional exhaustion. * **Increased irritability**: ADHD can lead to difficulties in emotional regulation, and chronic stress and overwhelm can exacerbate irritability. Constantly dealing with the challenges associated with ADHD, such as forgetfulness, disorganization, and difficulty with focus, can create a sense of frustration and heightened emotional reactivity. This increased irritability can further contribute to burnout and strain relationships. * **Overcommitting**: Many individuals with ADHD have a tendency to [overcommit](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1) and take on more tasks or responsibilities than they can handle. They may struggle to accurately assess their capacity and have difficulty saying no, and a tendency for [people pleasing](https://www.instagram.com/p/Ctt9vUOgRZA/?hl=en). This chronic pattern of overcommitting can lead to an overwhelming workload, increased stress, and a diminished ability to meet expectations, ultimately contributing to burnout. * **ADHD freeze**: The [ADHD freeze](https://llamalife.co/blog/14-unique-and-effective-ways-to-get-out-of-adhd-paralysis-clhig635k130883urwzotnvzu9) refers to a state of mental paralysis or being "stuck" due to overwhelming tasks, decision-making, or uncertainty. When faced with a complex or demanding situation, individuals with ADHD may experience a heightened sense of anxiety and find it challenging to initiate action or make decisions. This freeze can lead to procrastination, a sense of being overwhelmed, and a buildup of tasks, contributing to burnout over time. Tips to manage burnout ---------------------- Navigating the intricate landscape of ADHD burnout requires resilience, self-awareness, and a toolkit of effective and actionable strategies. In the midst of mental and emotional exhaustion, it becomes essential to explore methods that can alleviate the overwhelming burden, and help with future burnouts. * **Question the roots of burnout**: Reflect on the underlying causes and triggers of your burnout. Understanding what aspects of your life contribute to burnout can help you make targeted changes and seek appropriate support. * **Stop trying to multitask, for good!**: Multitasking can be particularly challenging for individuals with ADHD. Instead, focus on one task at a time, breaking it down into smaller, manageable steps. Prioritize tasks and complete them sequentially.  * **Set clear boundaries**: Learn to [set boundaries](https://psychcentral.com/blog/tips-for-setting-boundaries-at-work) and prioritize your well-being. Say [no](https://llamalife.co/blog/how-your-not-to-do-list-can-improve-your-efficiency-cl1bpmb8h62571kp8lpvtt59e) to additional commitments or tasks when you feel overwhelmed, and communicate your limitations to others. You can create a positive impact by protecting your time and energy. * **Get more and better quality sleep**: Establish a consistent sleep routine and create a sleep-friendly environment. Avoid stimulating activities before bedtime, limit exposure to screens, and practice relaxation techniques to improve the quality and quantity of your sleep. * **Do things that spark joy**: Engage in activities that bring you joy and recharge your energy. Find hobbies, interests, or creative outlets that allow you to relax and experience a sense of accomplishment outside of your daily responsibilities. * **Practice calming techniques and exercises** : Incorporate calming exercises into your routine to reduce stress and promote relaxation. This can include deep breathing exercises, meditation, mindfulness, or engaging in activities like yoga or tai chi - these activities activate the parasympathetic nervous system which can greatly aid in your recovery from ADHD burnout.  ![](https://cdn.filestackcontent.com/VmlNl1xlRNW4z6kXfBc4) Source: [Neurodivergent Insights](https://neurodivergentinsights.com/adhd-infographics/adhd-burnout-recovery) * **Practice self-compassion**: Be kind and understanding to yourself. Acknowledge your strengths, accept your limitations, and treat yourself with compassion. Avoid self-criticism and negative self-talk, instead focusing on self-care and nurturing your well-being. Remember, managing ADHD burnout is an ongoing process, and it's essential to tailor strategies to your individual needs. Don't hesitate to seek professional guidance from therapists or coaches specializing in ADHD to develop a personalized approach that addresses your specific challenges. Focus on self-care to help your recovery from burnout ----------------------------------------------------- ![](https://cdn.filestackcontent.com/Zyyz1FgSWuHxc6tb8WDX) Source: [Iulia Bochis](https://www.instagram.com/p/CqsnVx4twuK/) Recovering from ADHD burnout requires a multifaceted approach and a commitment to self-care. Here are some further steps to consider: * **[Seek professional support](https://llamalife.co/blog/14-unique-and-effective-ways-to-get-out-of-adhd-paralysis-clhig635k130883urwzotnvzu9#:~:text=1.%20Speak%20with,out%20for%20help)**: Consult with a healthcare professional, therapist, or ADHD coach who can provide guidance and support tailored to your specific needs. They can help you develop coping strategies, explore medication options if necessary, and address any underlying mental health concerns. * **Prioritize self-care**: Make self-care a non-negotiable part of your routine. Prioritize activities that replenish your energy and promote well-being, such as exercise, proper nutrition, sufficient sleep, and engaging in hobbies or activities that bring you joy. * **Reevaluate and adjust**: Reflect on your current commitments and responsibilities on a daily basis. Identify areas where you may be overextended and consider making adjustments. This could involve renegotiating expectations, delegating tasks, or reevaluating your workload to create a more sustainable balance. * **Practice stress management**: Implement stress management techniques to help regulate and reduce stress levels. This can include mindfulness exercises, relaxation techniques, journaling, or engaging in activities that promote relaxation and calmness such as yoga.  * **Build support systems**: Surround yourself with a supportive network of family, friends, or support groups who understand and empathize with your challenges. Spending time with people who share similar experiences can provide validation, encouragement, and a sense of belonging. * **Develop coping strategies**: Identifying and developing coping strategies that work for you can make a huge difference. This might include breaking tasks into smaller, manageable steps (with tools like [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog)), using [visual aids](https://llamalife.co/features/?id=tasktimer) or reminders, implementing time management techniques, or utilizing organizational tools to enhance productivity and reduce overwhelm. [![](https://cdn.filestackcontent.com/vkIVbPnAQ2KdDmm1EToZ)](https://llamalife.co/adhd-tool-for-adults/?utm_source=Llamalifeblog) Source: [](https://llamalife.co/?utm_source=Llamalifeblog)[Llama Life](https://llamalife.co/adhd-tool-for-adults/?utm_source=Llamalifeblog)  * **Set realistic goals**: Set realistic and achievable goals for yourself. Break larger tasks into smaller, more manageable milestones, and celebrate each accomplishment along the way. By setting achievable goals, you can rebuild confidence and motivation. * **Practice self-compassion**: Be gentle and compassionate with yourself throughout the recovery process. Recognize that burnout is not a personal failing, but a consequence of the challenges posed by ADHD. Practice self-acceptance, celebrate progress, and embrace self-care as an essential part of your journey. Remember, recovery from ADHD burnout is a gradual process that requires patience and perseverance. Each step taken towards self-care and well-being contributes to building resilience and reclaiming a sense of balance and fulfilment. Let's recap  ------------ In summary, ADHD burnout is a state of mental and emotional exhaustion experienced by individuals with ADHD.  * It disrupts focus, organization, and productivity, and can lead to feelings of frustration, shame, and self-doubt * Factors such as executive function difficulties, constant distractions, and emotional tolls contribute to burnout * ADHD burnout can manifest in various ways, including work-related burnout, academic burnout, social burnout, emotional burnout, and personal burnout * Common signs of ADHD burnout include mental fatigue, decreased motivation, difficulty with focus and concentration, reduced productivity, emotional exhaustion, increased forgetfulness and disorganization, and changes in appetite and sleep patterns * Imposter syndrome, increased irritability, overcommitting, and ADHD freeze are common contributors to burnout in individuals with ADHD * Strategies to manage burnout include reflecting on the causes and triggers, setting boundaries, focusing on one task at a time, improving sleep quality, engaging in activities that bring joy, practicing calming techniques, and practicing self-compassion * Recovering from ADHD burnout requires seeking [professional support](https://llamalife.co/blog/14-unique-and-effective-ways-to-get-out-of-adhd-paralysis-clhig635k130883urwzotnvzu9#:~:text=1.%20Speak%20with,out%20for%20help), prioritizing self-care, reevaluating and adjusting commitments, practicing stress management, building support systems, developing coping strategies, setting realistic goals, and practicing self-compassion In the realm of ADHD burnout, the journey to recovery is a complex and individualized path. With the right tools and support, it is possible to rise above the chaos and embrace a fulfilling life with ADHD. [![A llama meditates on yellow background, text suggesting to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690850429735-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The hidden struggle of Inattentive ADHD in women: Getting diagnosed as an adult and how to manage Author: Marie Ng Published: 2023-05-15 Category: ADHD Meta Title: Inattentive ADHD in Women: Getting diagnosed as an adult and how to manage Meta Description: Many women with inattentive ADHD go undiagnosed because they assume their symptoms are character flaws. In reality, it's a condition that can be treated with appropriate strategies. Tags: ADHD, ADHD tools for adults, ADHD diagnosis URL: https://llamalife.co/blog/null Perhaps your best friend, colleague, or aunt has been feeling down about themselves lately... maybe they had forgotten to pay a bill, or were late to a meeting, and are now beating themselves up for being unorganized or unreliable. They may even start to believe the negative comments from those around them who accuse them of being careless, forgetful, or aloof...  What they don't realize is that their struggles may stem from undiagnosed inattentive ADHD symptoms. Many women and girls go undiagnosed, not realizing that their symptoms are not character flaws, but a condition that can be treated with appropriate strategies. [![Quote, I am not broken, I just have a brain that works differently ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-14-1686112503229-compressed.png)](https://www.instagram.com/p/ChSOQvYscUx) Source: [Internal Connections](https://www.instagram.com/p/ChSOQvYscUx/)  In this article, we will explore the impact of inattentive ADHD on women and girls, as well as some strategies for managing the condition beyond medication. TL;DR situation? Scroll to the bottom for a summary.  [![Quote about women being diagnosed later in life with ADHD ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-16-at-10-1684197983805-compressed.png)](https://www.instagram.com/p/CpIW8TduNMS/) Source: [Women and ADHD podcast](https://www.instagram.com/p/CpIW8TduNMS/) What is ADHD? ------------- Attention-Deficit Hyperactivity Disorder, commonly known as ADHD, is a neurodevelopmental disorder that affects both children and adults. It is characterized by a persistent pattern of inattention and/or hyperactivity-impulsivity that interferes with daily functioning and development. People with ADHD may struggle to focus on tasks, sustain attention, organize activities, and control impulses, which can impact academic, occupational, and social performance. While ADHD is often associated with children, many adults also experience the symptoms, and women with inattentive ADHD may face unique challenges due to the tendency for their symptoms to go unnoticed, or be misdiagnosed.  The 3 types of ADHD : Inattentive, Hyperactive-implusive, and Combined type  ---------------------------------------------------------------------------- Did you know that there are three main types of ADHD? đŸ€”Â  The 3 types are primarily categorized by the type of symptoms that are most prominent: * **Predominantly inattentive type:** Also known as ADD (Attention Deficit Disorder), this type of ADHD is characterized by a primary symptom of inattention. People with this type of ADHD may struggle to sustain attention, forget details, lose things frequently, and have difficulty following through on instructions or completing tasks. _But, what does this often look like?_ Imagine a woman who frequently forgets appointments and deadlines, loses track of time, and has difficulty completing tasks on time. She may have trouble paying attention to details, often overlook important information, and struggle to organize her thoughts and belongings. This type of ADHD can be particularly challenging for women as the symptoms may not be as obvious as the hyperactive-impulsive type, and may be misinterpreted as laziness, lack of motivation, or disorganization. It can impact various areas of life, such as work, school, and personal relationships, and lead to feelings of frustration, anxiety, and depression. * **Predominantly hyperactive-impulsive type:** This type of ADHD is characterized by a primary symptom of hyperactivity and impulsivity. People with this type of ADHD may be fidgety, restless, talkative, and have difficulty waiting their turn or controlling impulses. This type is what most commonly comes to mind when people think of ADHD. _But, what does this often look like?_ Imagine a child in a classroom who frequently interrupts the teacher and classmates, blurts out answers before the questions are finished, and has difficulty waiting for their turn. They may also fidget in their seat, squirm or tap their feet, and have difficulty sitting still for extended periods of time. * **Combined type:** This type of ADHD is a combination of both inattentive and hyperactive-impulsive symptoms, with both sets of symptoms being equally present. _What does this often look like?_ Imagine a teenager who struggles with both inattention and hyperactivity-impulsivity, they have difficulty focusing on their schoolwork, often daydreaming during lectures and forgetting to complete assignments. At the same time, they may have trouble sitting still, fidgeting or tapping their feet constantly, and blurting out answers during class. They may also struggle with impulse control, engaging in risky behaviors such as driving recklessly or experimenting with drugs. It's important to note that while these are the primary types of ADHD, each individual's experience of ADHD can vary in terms of the severity and combination of symptoms. Additionally, there are different subtypes and presentations of ADHD that can be diagnosed based on specific criteria outlined in the DSM-5 (Diagnostic and Statistical Manual of Mental Disorders, 5th edition).  Inattentive ADHD symptoms and traits ​ -------------------------------------- So you've now read through the three different types, and feel that the inattentive-type ADHD may be what you're experiencing? Or that it sounds like someone you're close to? Let's explore further.  Some further symptoms and traits of inattentive ADHD include:  * **Difficulty focusing or paying attention**: Individuals with inattentive ADHD often have difficulty sustaining attention or focusing on tasks, especially those that are repetitive or require sustained effort. They may be easily distracted by external stimuli or internal thoughts and daydreams. * **Poor organization and time management:** People with inattentive ADHD may have difficulty with organization and time management, often struggling to plan ahead, keep track of schedules, or prioritize tasks. They may also be forgetful and have trouble remembering appointments, deadlines, or important details. * **[Hyperfixation and/or hyperfocus](https://llamalife.co/blog/hyperfixation-definition-vs-hyperfocus-definition-what-is-the-difference-clh77jkzb161423tpa7h1l8v01):** Women with inattentive ADHD may experience an intense interest in a particular thing- whether it be a specific topic, hobby, activity, [food,](https://www.tiktok.com/@elysemyers/video/7080120392513342766) or even clothes, that can endure for a few days, weeks, months, or even years.  * **Forgetfulness:** Individuals with inattentive ADHD may be forgetful, often losing or misplacing objects, forgetting important information, or failing to complete tasks that they have started. * **Lack of motivation or drive:** People with inattentive ADHD may appear unmotivated or disinterested in tasks that do not capture their attention or interest. They may struggle to initiate or complete tasks that they find boring or unengaging. * **Avoidance of mental effort:** Individuals with inattentive ADHD may avoid mental effort, such as reading long texts, doing complex math problems, or engaging in deep thought. They may find it difficult to sustain effort over time, leading to procrastination or incomplete work. * **Indecision:** Having many options may be overhwhelming, and women with inattentive ADHD may experience [ADHD paralysis](https://llamalife.co/blog/14-unique-and-effective-ways-to-get-out-of-adhd-paralysis-clhig635k130883urwzotnvzu9)​ * **Slowness or sluggishness:** People with inattentive ADHD may appear slow or sluggish in their movements and thinking. They may have difficulty processing information quickly, leading to slower response times or difficulty keeping up with fast-paced conversations. * **Shyness or social anxiety:** Some individuals with inattentive ADHD may experience shyness or social anxiety, which can be exacerbated by difficulty focusing and paying attention in social situations. It's important to remember that not all individuals with inattentive ADHD will exhibit all of these traits, and that each person's experience of ADHD can vary. Additionally, many of these traits can also be present in individuals without ADHD, so a proper diagnosis should be made by a qualified healthcare professional.  Inattentive ADHD is more prevalent in women  -------------------------------------------- About [13% of men](https://www.myndlift.com/post/inattentive-adhd-in-women) are diagnosed with ADHD during their lifetime, with just [4.2% of women being diagnosed](https://www.myndlift.com/post/inattentive-adhd-in-women). However, research suggests that inattentive ADHD is [more prevalent](https://www.medicinenet.com/adhd_women_girls_females/article.htm) in women than in men, with some estimates suggesting that it affects two to three times as many women as men. There are several factors that may contribute to this gender disparity.  Why is inattentive ADHD in women and girls so frequently missed and misdiagnosed?  ---------------------------------------------------------------------------------- First, inattentive ADHD is often less noticeable than hyperactive-impulsive ADHD, as women and girls with inattentive ADHD tend to be less disruptive and more internalizing in their symptoms. As a result, many women and girls with inattentive ADHD may go [undiagnosed or misdiagnosed](https://www.verywellmind.com/add-symptoms-in-women-20394) for years, which can lead to increased frustration, anxiety, and negative impacts on their quality of life. Also, the diagnostic criteria for ADHD are based on studies conducted primarily on male participants, which may result in a male-biased perspective on the disorder. This can lead to healthcare providers overlooking or underestimating the prevalence and severity of ADHD symptoms in women. This has also led to women and girls inattentive ADHD to be under-diagnosed, misdiagnosed, and under-treated. Additionally, social and cultural factors may play a role, as women are often expected to be more organized, detail-oriented, and responsible for managing household and caregiving responsibilities, which can exacerbate symptoms of inattentive ADHD. Finally, hormonal factors may also play a role, as estrogen levels can affect dopamine and norepinephrine levels in the brain, which are neurotransmitters that play a role in attention and focus. While more research is needed to fully understand the gender differences in ADHD, it is important for healthcare providers to recognize and address these disparities to ensure that women with inattentive ADHD receive appropriate diagnosis and treatment. [![Table outlining main difference between ADHD symptoms in male and female adolescences](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-15-at-14-1684127330225-compressed.png)](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8385721) Source: [National Library of Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8385721/) What can undiagnosed inattentive ADHD in women be misdiagnosed as?  ------------------------------------------------------------------- Undiagnosed inattentive ADHD in women can often be misdiagnosed as anxiety disorder or depression. This is because many of the symptoms of inattentive ADHD overlap with those of anxiety and depression, such as difficulty concentrating, low motivation, and feelings of sadness or hopelessness. As a result, women with inattentive ADHD may be prescribed antidepressants or anti-anxiety medication without addressing the underlying issue. In addition, women with inattentive ADHD may also be misdiagnosed with other conditions such as bipolar disorder or borderline personality disorder, due to their mood swings and emotional dysregulation. It's important for healthcare providers to consider a range of possible diagnoses and conduct a thorough evaluation before making any conclusions or recommendations for treatment.  Inattentive ADHD diagnosis stories  ----------------------------------- We hear from many community members who have been diagnosed with inattentive ADHD later in life. Their stories are all unique, however, often have similar events that help lead them to having an accurate diagnosis:  * **As adults seeking a diagnosis:** Many women with inattentive ADHD are not diagnosed until adulthood, often when they begin to struggle with the demands of work and family life. They may have a history of struggling in school, but were not diagnosed as children due to their quiet, daydreaming nature and lack of disruptive behavior. * **After their child is diagnosed:** Sometimes women are diagnosed with inattentive ADHD after their child is diagnosed and they recognize similar traits in themselves. Seeing their child's symptoms can lead to self-reflection and seeking help from health care professionals for their own struggles. * **During major life transitions:** Major life transitions such as starting college, a new job, or becoming a parent can be triggering for women with inattentive ADHD, and can lead to a diagnosis. The increased demands and responsibilities can exacerbate symptoms and lead to seeking help. * **After experiencing depression or anxiety:** Women with inattentive ADHD may be misdiagnosed with anxiety or depression before receiving a proper diagnosis. Their struggles with inattention and lack of focus can cause feelings of anxiety and inadequacy, leading to seeking help for those symptoms. * **As part of a dual diagnosis:** Inattentive ADHD is often seen alongside other mental health conditions such as anxiety or depression. Women with other conditions may also struggle with inattention and lack of focus, leading to a dual diagnosis. [![Having ADHD feels like you're too much but also somehow not enough](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-15-at-17-1684135723867-compressed.png)](https://www.instagram.com/p/CqrbV12M67t/) Source: [My Lady ADHD](https://www.instagram.com/p/CmP_NtSuQ_I)​ Late diagnosis of inattentive ADHD in women  -------------------------------------------- The late diagnosis of inattentive ADHD for women can bring up a wide range of emotions, including: * **Relief:** For some women, receiving a diagnosis of inattentive ADHD can be a relief. It can explain the challenges they have faced throughout their lives and validate their experiences. It can also provide them with a path towards effective treatment and strategies for managing their symptoms. * **Anger:** Women may feel anger and frustration that they were not diagnosed earlier. They may feel that their struggles could have been prevented or lessened with earlier intervention. Additionally, they may feel that their experiences were dismissed or overlooked by medical professionals, teachers, or loved ones. * **Sadness:** Women may feel sadness and grief for the opportunities they missed or the relationships that suffered as a result of their undiagnosed ADHD. They may also feel a sense of loss for the time and energy they spent trying to cope with their symptoms throughout their entire life without understanding the root cause. * **Validation:** Receiving a diagnosis of inattentive ADHD can provide women with a sense of validation for their experiences. It can help them understand that their struggles were not their fault and that they are not alone in their challenges. * **Hope:** A late diagnosis in adult women can also provide them with hope for the future. With proper treatment and support, they can learn strategies to manage their symptoms and live a more fulfilling life. They may also feel a sense of hope for their children or other family members who may also have undiagnosed ADHD. ### [![ADHD diagnosis ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-15-at-17-1684135462207-compressed.png)](https://www.instagram.com/p/CqrbV12M67t) Source: [My Lady ADHD](https://www.instagram.com/p/CqrbV12M67t/)​ How does inattentive ADHD in women impact daily life? ----------------------------------------------------- Inattentive ADHD in women can have a significant impact on daily life, including difficulties with work, relationships, and self-esteem. Women with inattentive ADHD may struggle with completing tasks, maintaining focus, and staying organized, which can lead to frustration and feelings of inadequacy. These difficulties may also affect relationships with friends and family, as well as job performance and career prospects. Here are some common ways inattentive ADHD can impact women's daily lives:  * **Difficulty staying organized:** Women with inattentive ADHD may have difficulty staying organized, which can impact their ability to manage their time, stay on top of daily tasks, keep track of appointments, and complete tasks on time.   * **Forgetfulness:** Inattentive ADHD can cause forgetfulness, which may lead to missed appointments or deadlines (such as doctor appointments), forgotten tasks (bills to pay), and lost or misplaced items (such as keys, their mobiles). * **Poor time management:** Women with inattentive ADHD may struggle with time management, leading to difficulty completing tasks on time, procrastination, and a tendency to underestimate how long tasks will take (time blindness). * **Lack of focus:** Inattentive ADHD can cause difficulty maintaining focus, leading to distractibility, difficulty completing tasks that require sustained attention, and a tendency to become sidetracked by unimportant details. * **Procrastination:** Women with inattentive ADHD may struggle with procrastination, especially with tasks they find uninteresting or challenging. They may also jump from one task to another, without completing either tasks.  * **Low self-esteem:** Inattentive ADHD can lead to feelings of inadequacy and low self-esteem, especially if symptoms go unrecognized or untreated. Low self esteem and other emotional disorders are more often found in girls with ADHD compared to boys with ADHD.  * **Anxiety and depression:** Women with inattentive ADHD may be at higher risk for developing other mental health disorders such as anxiety or depression, especially if they experience difficulties in their relationships, careers, or other aspects of daily life. * **Interpersonal relationships:** Inattentive ADHD can [negatively impact women and girls' relationships with their family, and peers](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8385721/)  * **Symptoms may change over time:** [Hormonal changes](https://www.additudemag.com/add-and-menopause-how-hormones-affect-adhd-symptoms/#:~:text=Hormones%2C%20in%20particular%2C%20often%20exacerbate,estrogen%20levels%20begin%20to%20drop.&text=We%20know%20that%20when%20estrogen%20levels%20decrease%2C%20cognition%20suffers.) in women and girls can cause symptoms of inattentive ADHD to change. During such times as pregnancy, their menstrual cycle, and perimenopause and menopause, female hormones can be affected including oestrogen levels fluctuating.  [![How inattentive ADHD can affect women in daily life ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-15-at-16-1684131121266-compressed.png)](https://www.thecounselingpalette.com/post/womenwithadhd#viewer-1fhac) Source: [The Counselling Palette](https://www.thecounselingpalette.com/post/womenwithadhd#viewer-1fhac)  5 ways to support women with inattentive ADHD --------------------------------------------- Supporting someone with inattentive ADHD can be challenging, but there are several things you can do to help them. * **Educate yourself:** Learn about the symptoms of inattentive ADHD and how they may be affecting your friend, partner, or colleague. This will help you understand their struggles and offer appropriate support. * **Be patient:** People with inattentive ADHD may struggle with tasks that seem simple to others, such as staying organized or managing time. Be patient and avoid judging them for their difficulties. * **Offer practical support:** Help your friend or partner by offering practical support, such as helping them create a to-do list or reminding them of important deadlines. * **Be a good listener:** Listen to your friend or partner when they need to talk about their struggles or frustrations. Try to be understanding and non-judgmental. * **Encourage seeking professional help:** While you can offer support, it's important for your friend or partner to seek professional help to receive a proper diagnosis and treatment. Encourage them to see a healthcare provider who specializes in ADHD and offer to help them find resources and support groups. Remember that supporting someone with undiagnosed inattentive ADHD can be challenging, but your efforts can make a significant difference in their life. 8 management strategies for inattentive ADHD -------------------------------------------- There is no one-size-fits-all treatment for inattentive ADHD in women, as each person's symptoms and needs are unique. However, here are some suggested treatments that may be effective: * **Medication:** Stimulant medications such as methylphenidate (Ritalin) and amphetamines (Adderall) are commonly used to treat ADHD symptoms, including inattention, impulsivity, and hyperactivity. These medications work by increasing levels of dopamine and norepinephrine in the brain, which help to improve focus and attention. Non-stimulant medications such as atomoxetine (Strattera) may also be effective for some women. * **Breaks and self-care:** Taking frequent breaks and engaging in self-care activities can help women with inattentive ADHD to recharge and maintain focus throughout the day. This may include going for a walk, practicing deep breathing, or taking time for a hobby or creative activity. * **Therapy:** Therapy can be helpful for women with inattentive ADHD to learn coping strategies and to address any co-occurring mental health conditions. Cognitive-behavioral therapy (CBT) can help women develop strategies for managing symptoms and improving time management and organizational skills. Other types of therapy, such as mindfulness-based approaches, may also be helpful. Mindfulness practices, such as meditation or yoga, can help women with inattentive ADHD to develop greater self-awareness and to stay focused on the present moment. * **Lifestyle changes:** Lifestyle changes can also be effective in managing symptoms of inattentive ADHD. Regular exercise, a healthy diet, and adequate sleep can all help to improve focus and attention. Women with inattentive ADHD may also benefit from implementing systems for organization and time management, such as using a planner or breaking down tasks into smaller, manageable steps. [Llama Life](https://llamalife.co) is a productivity tool designed by an ADHDer with ADHDers in mind, to help users stay focused on the task at hand, as well as work through their lists.  * **Support groups, social support and social interaction:** Support groups for women with ADHD can provide a sense of community and validation. Women can share their experiences and learn from others who are going through similar struggles. It can also be helpful to have someone to talk to, bounce ideas off of, or hold one accountable for important tasks. Some great options for an Accountability or Coworking group include [Shelpful](https://shelpful.com/), [Focus Friends Club](https://shelpful.com/), and the [Accountable Otters Club](https://accotters.com/).  * **Workplace accommodations:** Women with inattentive ADHD may benefit from workplace accommodations such as flexible scheduling, the ability to work from home, or extra time to complete tasks. It can be helpful to communicate with employers or supervisors about specific needs and to work together to find solutions. * **Environmental modifications:** Making modifications to one's environment can also be helpful in managing symptoms of inattentive ADHD. This may include removing distractions, creating a quiet workspace, listening to [brown noise](https://llamalife.co/blog/brown-noise-for-adhd-where-to-find-the-best-brown-noise-sounds-to-boost-your-productivity-clgyscnaw1141312znjc0gxufw7), or using noise-cancelling headphones.  * **Education and learning:** Learning more about inattentive ADHD, including its symptoms, triggers, and treatment options, can be empowering for women with the condition. By gaining knowledge and understanding, women can develop more effective strategies for managing their symptoms and improving their daily functioning. It's important to note that treatment for inattentive ADHD is not a one-time fix but rather an ongoing process of managing symptoms and finding what works best for you. A combination of treatments, including medication, therapy, and lifestyle changes, may be necessary to effectively manage symptoms and improve daily functioning. Inattentive ADHD can be a challenging condition for women, but it's important to remember that it does not define you. You are a unique individual with your own strengths and weaknesses, and it's okay to struggle with certain things. There's no need to fix everything or strive for perfection. Instead, focus on giving yourself grace. With the right support and resources, women with inattentive ADHD can thrive in their personal and professional lives. Remember to celebrate your successes, no matter how small they may seem, and to continue to seek the help you need to manage your symptoms and live your best life. [![Having ADHD still means that you're worthy of being loved, cherished and respected. ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-15-at-17-1684135874454-compressed.png)](https://www.instagram.com/p/CmP_NtSuQ_I/) Source: [My Lady ADHD](https://www.instagram.com/p/ClMAMWvOeXt/)​ In summary:  ------------ * Attention-Deficit Hyperactivity Disorder, commonly known as ADHD, is a neurodevelopment disorder hat affects both children and adults. * There are 3 types of ADHD - categorized by the type of symptoms that are most prominent:  * **Predominantly inattentive type:** Also known as ADD (Attention Deficit Disorder), this type of ADHD is characterized by a primary symptom of inattention. People with this type of ADHD may struggle to sustain attention, forget details, lose things frequently, and have difficulty following through on instructions or completing tasks. * **Predominantly hyperactive-impulsive type:** This type of ADHD is characterized by a primary symptom of hyperactivity and impulsivity. People with this type of ADHD may be fidgety, restless, talkative, and have difficulty waiting their turn or controlling impulses. This type is what most commonly comes to mind when people think of ADHD. * **Combined type:** This type of ADHD is a combination of both inattentive and hyperactive-impulsive symptoms, with both sets of symptoms being equally present. * Someone with the inattentive type ADHD may have symptoms of finding it difficult to focus, poor organization and time management, forgetfulness, lack of drive, indecision and shyness or social anxiety.  * Women with inattentive ADHD are often undiagnosed, or misdiagnosed due to several factors:  * inattentive ADHD is less noticeable than hyperactive-impulsive ADHD  * the diagnostic criteria for ADHD is based on studies conducted primarily on male participants, which may result in a male biased perspective on the disorder  * healthcare providers may have overlooked or underestimating the prevalence and severity of ADHD symptoms in women and girls  * Inattentive ADHD can be misdiagnosed as anxiety disorders, depression, bipolar disorder, or borderline personality disorder, as many of the symptoms overlap  * Every women's inattentive ADHD diagnosis story is unique, however, they often have a major life event or change in their lives which is the catalyst to them having an accurate diagnosis  * The late diagnosis for women can bring on a range of feelings from relief, anger, sadness, validation and hope  * Inattentive ADHD can impact daily life for women as it may mean they forget important appointments, can often be late, forget to pay bills, may find it difficult to focus at work, and have low self esteem due to feelings of inadequacy * If you know someone who may have inattentive ADHD, it's important to support them by educating yourself to better understand the symptoms, showing grace and patience, provide practical support, and to encourage them to seek professional help  * There is no one size fits all when it comes to treatment for inattentive ADHD, some suggested treatments that may be effective include medication, ensuring you have regular breaks, engage in self care, therapy, make lifestyle changes, ask for workplace accomodations, join a support group, and to educate yourself on the symptoms, triggers and treatment options  [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690850983838-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## 14 unique and effective ways to get out of ADHD paralysis Author: Marie Ng Published: 2023-05-11 Category: ADHD Meta Title: 14 unique and effective ways to get out of ADHD paralysis Meta Description: To get out of ADHD paralysis, there are many strategies you can try, including speaking with a ADHD healthcare provider, using timers, or adding novelty to your tasks. Tags: productivity, ADHD paralysis, ADHD procrastination URL: https://llamalife.co/blog/null Do you often find yourself struggling to complete even the simplest of tasks?  Perhaps you've noticed that you tend to procrastinate, leaving important assignments and deadlines until the very last minute?  Or, are you easily overwhelmed and often find it difficult to focus on one thing for too long? These symptoms might be signs of [ADHD paralysis](https://www.mentalhealth.com/disorder/attention-deficit-hyperactivity-disorder-adhd/adhd-paralysis), a common phenomenon that can leave you feeling stuck and frustrated. [![My lady ADHD quote about completing tasks](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-15-1686116187074-compressed.png)](https://www.instagram.com/p/CpWNLQLMEAa) Source: [My Lady ADHD](https://www.instagram.com/p/CpWNLQLMEAa/)​ In this article, we'll delve into what ADHD paralysis is, how it relates to ADHD, and some strategies for overcoming it. Whether you're someone with ADHD,  have an ADHDer in your life, or are just curious to find out more about this phenomenon, this article is for you.  In a rush? Scroll to the very bottom for a quick summary!  [![Dani Donovan ADHD paralysis](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-12-1683772950106-compressed.png)](https://www.adhddd.com/comics/) Source: [Dani Donovan](https://write.superblog.ai/sites/supername/llamalife/posts/untitled-draft-post-clhig635k130883urwzotnvzu9/Dani Danovan ADHD paralysis)​ What is ADHD paralysis?  ------------------------ ### ADHD paralysis meaning  ADHD paralysis refers to the phenomenon of feeling stuck or unable to take action. It's a common experience of those with Attention Deficit Hyperactivity Disorder (ADHD).  Imagine having a bottleneck in your brain that's blocking you from getting motivated and taking action. It's not that your body is actually physically paralyzed, but rather the _executive function_ in your brain is limited in a way that is preventing you from getting the motivation you need to start the task. Although not an official symptom in the diagnostic criteria for ADHD, ADHD paralysis is widely used to describe the experiences of people with ADHD and the difficulty they have with starting tasks, finishing tasks, or the overall avoidance of tasks all together. Contrary to what it may seem to non-ADHDers who may not understand the phenomenon, ADHD paralysis is not laziness! It's the result of many differences in the ADHD brain (compared to the neurotypical brain), that causes ADHDers to have difficulty with things like planning, completing multi-step processes, switching tasks, and motivating themselves. Essentially, ADHD brains are wired differently.  It can be hard for non-ADHDers to understand why people with ADHD experience such a difficult time with daily tasks, and as a result can often feel frustrated with the person in their life with ADHD. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-12-1683772064405-compressed.png)](https://www.megankbarry.com/comics-2/adult-adhd) Source: [Megan K Barry](https://www.megankbarry.com/comics-2/adult-adhd)  Because of this, people with ADHD can often experience shame, fatigue, and guilt as a result of their ADHD Paralysis and other ADHD symptoms. This can cause a downward spiral, causing even more paralysis and shame. Is ADHD paralysis real? ----------------------- Yes, it's real! Although the term doesn't mean that the person is physically paralyzed and unable to move their muscles, it refers to a mental state in which someone is unable to motivate themselves to complete a task. Symptoms of ADHD paralysis -------------------------- But what might someone experiencing ADHD paralysis feel? Some of the most common symptoms include:  * Avoiding necessary tasks like making doctors appointments, completing assignments, paying bills, or completing chores * Becoming easily distracted by other things * Jump from task to task to avoid doing the one they should be doing, and an inability to finish tasks * Inability to make a decision (until the last possible second) * Inability to think on the spot or difficulty carrying a conversation * Decrease self-esteem * Increased anxiety * Lack of interest in certain activities 3 types of ADHD paralysis  -------------------------- According to [Add.org](https://add.org/adhd-paralysis/), there are three different types of paralysis that an ADHDer might experience: mental paralysis, choice paralysis, and task paralysis. So, what's the differences between these? Let's explore what these are and how they differ:  ### ADHD mental paralysis Mental paralysis occurs when an ADHDer is feeling overwhelmed. This feeling of overwhelm could be due to emotions, thoughts, experiences, information or sensory overload.  A person experiencing ADHD mental paralysis might 'freeze up' during a conversation, or when put on the spot, even if the situation or conversation may seem simple and easy to handle to others, like ordering at a restaurant, or responding to a simple question. Mental paralysis is like hitting the pause button on your brain, leaving you feeling frozen in place during situations you may find intense. So, if you find yourself zoned out during a heated debate or frozen in fear during a rollercoaster ride, you might just be experiencing ADHD mental paralysis. ### ADHD choice paralysis ADHD choice paralysis, also commonly called 'analysis paralysis', describes the inability for someone with ADHD to make a decision, causing them unneeded stress and mental load. This may occur when you feel that there are too many options to choose from causing you to overthink the situation. You may be afraid that the option you choose will be the wrong choice, or the wrong decision, resulting in overwhelming feelings of anxiety over the decision.  Neurotypical people can also experience analysis paralysis, typically when presented with too many options. However, ADHDers may experience it with just two options, and in situations where the decision may seem obvious, simple or futile to others. [![ADHD Analysis Paralysis: Stuck in Coming Up with a Decision?](https://assets.website-files.com/6399a4a86b6eb30bdc650a3f/63fe3b71d10ca308df1318c9_00.ADHD-Analysis-Paralysis-cover.jpg)](https://www.theminiadhdcoach.com/adhd-symptoms/adhd-analysis-paralysis) Source: [The Mini ADHD Coach](https://www.theminiadhdcoach.com/adhd-symptoms/adhd-analysis-paralysis)  ### ADHD task paralysis ADHD task paralysis refers to the sense of dread, fear, or panic that 'paralyzes' someone with ADHD into inaction and hinders their ability to start or engage in tasks that need to be completed. Perhaps the best way to think about it, is like procrastination on steroids. It can lead to an intense feeling of overwhelm which can manifest as various mental and physical symptoms... procrastination and task avoidance are often the result. Task paralysis can be triggered by the anticipation of a big important task, a small mundane task, or a growing and unmanaged to-do list. The longer the person delays doing the task, the more that the overwhelm and dread grows, causing the paralysis to worsen. It's a terrible negative feedback loop that can cause a downward spiral. It's not uncommon for people with ADHD paralysis to wait until the very last minute to complete tasks–usually costing them more money (ex. needing to pay for express shipping), energy, (having to stay up all night to finish a paper) and stress. ADHD paralysis vs. depression  --------------------------------- Similar to ADHD paralysis, people experiencing depression may find it difficult to motivate themselves to complete certain tasks or make a decision, and often experience mental freezing or fogginess. And because [47 percent of adults with ADHD also experience depression](https://chadd.org/adhd-weekly/co-occurring-mental-health-conditions-are-common/#:~:text=Many%20people%20have%20%E2%80%9CADHD%20plus,30%20percent%20also%20have%20anxiety.), it can be hard to distinguish between the two The main difference, however, is that while an individual with depression may find it difficult to engage or get started in any task, those experiencing ADHD paralysis typically are still able to start and engage in tasks that they find interesting. As mentioned, almost half of adults with ADHD experience depression, so it's likely that you could be experiencing both, and that both conditions may be negatively impacting the other. If you think you are experiencing depression, we highly recommend getting in contact with a mental health professional. ADHD paralysis vs procrastination --------------------------------- Don't confuse ADHD paralysis with the run-of-the-mill kind of [procrastination](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx), where you put off, or delay doing tasks. Think of it as procrastination's evil twin - a debilitating state that leaves you powerless against waves of doubt and dread. 6 strategies for preventing ADHD paralysis before it starts -------------------------------------------------------------- Have you ever experienced a day where the more you stayed inactive, the harder it became to break out of that cycle? This is the same reason that once you've experienced ADHD paralysis, it can be hard to get out of. That often means the more you let it go on, the worse it can get. So it's important to be aware of the triggers, how and why it happens, and have strategies in place to prevent it from happening in the first place. In this section, we will explore seven effective strategies that can help you combat the effects of ADHD paralysis and regain control over your productivity. #### 1\. Speak with a licensed ADHD healthcare provider To manage ADHD paralysis, seeking professional help from a licensed healthcare provider is key, but it can be a daunting task. First, you need to be comfortable with the fact that you may need help and that it's ok to ask for it. And secondly, you need to find a provider and make an appointment. Finding a provider and making an appointment can feel overwhelming, especially if you're already experiencing ADHD paralysis. It may be worth asking a friend to help support you when you start the process. Check your health insurance plan's network for providers, or search for them on [Psychology Today](https://www.psychologytoday.com/us/therapists/) (USA), [ADHD Coaches Australasia](https://www.adhdcoachesaustralasia.online/), or [AADD-UK](https://aadduk.org/help-support/coaches/). Note that while they may not take your insurance, you can still reach out for help. #### 2\. Learn about the ADHD brain to better understand your symptoms  As you've probably already realized, (because you're reading this!), educating yourself about the intricacies of the ADHD brain can be a game-changer in understanding and managing ADHD. And you're off to a great start learning about ADHD paralysis! We recommend taking the time to learn about [time blindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1) (the inability to feel the passing of time, or know how long things will take), [hyperfixation vs hyperfocus](https://llamalife.co/blog/hyperfixation-definition-vs-hyperfocus-definition-what-is-the-difference-clh77jkzb161423tpa7h1l8v01), and how dopamine and the prefrontal cortex play a role in executive functioning, cognitive flexibility, and rewards. These concepts will help you understand what causes ADHD paralysis and position you to better implement strategies to prevent or mitigate its effects. #### 3\. Keep a calendar Keeping, reviewing and updating a calendar can help to mitigate the potential for feeling overwhelm and experiencing paralysis. Being organized can help to prevent overwhelm by externalizing all the important dates, appointments, and deadlines you have, rather than keeping them all in your brain. Some ADHDers use a physical calendar on their desk or on the refrigerator. These can be helpful because they serve as a visual reminder where you are likely to see it, reducing the likelihood of forgetting or neglecting important responsibilities. Others use digital calendars like Google Calendar that integrates with their email. These can work well because they have reminders and helpful alerts and prompts, ensuring you stay on track. Whatever your system is, find one that works for you and integrates with the other tools you use. Regularly reviewing and updating your calendar helps you stay on top of your obligations, mitigating the potential for overwhelm and paralysis. #### 4\. Learn to listen to your 'gut' or intuition ADHD individuals often possess a remarkable ability to rely on their intuition or 'gut feelings.' Embracing this innate sense can be an effective strategy to counteract ADHD paralysis. When faced with decision-making or task prioritization, take a moment to tune in to your intuition. Your subconscious mind may provide valuable insights that can guide you towards the most productive course of action. Trusting your instincts and using them as a compass can help you overcome the inertia that often accompanies ADHD paralysis. A few tips
 If you find yourself saying "I should...", that's a sign you are trying to meet someone else's expectations. If you find yourself saying "I want.." or "I need..." that's likely your intuition talking. Here's an [audio course](https://www.winging-it.net/) that teaches you how to tap into your intuition.  #### 5\. Establish a regular exercise habit Trying to establish a regular exercise habit is easier said than done, we know! But physical activity has been proven to have significant [benefits for individuals with ADHD](https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0122119). Engaging in regular exercise releases endorphins, improves focus, enhances cognitive function, and reduces stress levels. These positive effects can help prevent falling into bouts of ADHD paralysis. Incorporating exercise into your daily routine can provide a natural boost of energy and motivation, making it easier to overcome feelings of inertia. Whether it's a brisk walk, a yoga session, round of golf, or a high-intensity workout, finding an exercise regimen that suits your preferences and interests can greatly enhance your ability to stay motivated and productive. #### 6\. Cognitive restructuring Cognitive restructuring is a behavioral technique that helps break down automatic patterns of negative thinking. Individuals with ADHD often struggle with negative self-talk, perfectionism, and profound fear of failure, which can contribute to ADHD paralysis. Cognitive restructuring involves identifying these negative thoughts and replacing them with more positive and realistic ones. By challenging irrational beliefs, reframing negative narratives, and focusing on self-compassion, you can shift your mindset and reduce the likelihood of paralysis. Seeking guidance from a therapist or using self-help resources on cognitive restructuring can provide valuable tools and techniques for implementing this into your daily life.  [![ADHD Couple](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-12-1683772152842-compressed.png)](https://www.instagram.com/adhd_couple/) Source: [ADHD Couple](https://www.instagram.com/adhd_couple)  ​14 ways to get out of ADHD paralysis once it starts  ----------------------------------------------------- ADHD paralysis can be incredibly frustrating and overwhelming. The feeling of being stuck, unable to move forward or complete tasks, can be disheartening. However, there are strategies and techniques that can help you break free from the brain fog and regain your productivity. If you find yourself in the grip of ADHD paralysis, try implementing the following tips: **1\. Speak with a licensed ADHD healthcare provider** First and foremost, seeking professional guidance is essential when dealing with ADHD. A licensed ADHD healthcare provider can offer valuable insights and personalized strategies to help you manage your symptoms and overcome paralysis. They can provide medication options or suggest alternative treatments that align with your specific needs. **2\. Find environments with less distraction** If your current environment is too distracting, try changing your environment in someway. Is there a coffee shop down the street? A park nearby? Can you move to a different room in your house? Changing up your environment could break you out of your funk. **3\. Un-isolate yourself and meet with a friend** Connecting with others who understand and empathize with your ADHD struggles can be immensely beneficial. Whether they have ADHD themselves or are familiar with it, find a friend you can share your struggles with. [Sharing your experiences](https://www.tiktok.com/@olivialutfallah/video/7085845665426820358?lang=en) and challenges with someone who can relate can help alleviate feelings of isolation and shame which might free you up to actually get started on some of the tasks.  Another great option to consider is to join an Accountability/Co-working group. Some great options include [Shelpful](https://shelpful.com/), [Focus Friends Club](https://shelpful.com/), [Numo](https://numo.so), and the [Accountable Otters Club](https://accotters.com).  **4\. Try 'Get Sh\*t Done' sessions** At [Llama Life](https://llamalife.co), we have 'Get sh\*t done' sessions, where the team comes together virtually to tackle tasks in a supportive environment. These sessions provide accountability and create a sense of camaraderie, helping break through paralysis and accomplish your goals. [![Llama Life task ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-11-1683770005896-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **5\. Use timers and other time management tools** Time management is crucial for individuals with ADHD. Utilize timers to structure your tasks and allocate specific time intervals for focused work. Set achievable goals for each session, and take short breaks in between to recharge your focus. A tool like Llama Life will make using timers really easy and fun (you may even get some confetti for completing a task 🎉). **6\. Get moving!**  Exercise is just about the answer for everything these days, and its often way easier said than done, especially when you're in a paralysis state.The key is to start small–seriously, just raise your hands above your head five times, or walk up and down the stairs–or find something you enjoy (like walking with a friend, playing basketball, etc.) Anything that sounds fun to get the blood flowing will stimulate your brain and increase your alertness. **7\. Embrace sunlight** Sunlight plays a vital role in regulating mood and energy levels. Spending time outdoors, especially in the morning, can help reset your circadian rhythm and improve your overall wellbeing. Try to incorporate outdoor activities into your daily routine, such as taking a walk or sitting in a sunny spot while working. **8\. Fuel your brain with protein and dopamine-boosting foods** Want to turbocharge your brain function? You need to eat right! When ADHD paralysis strikes, reach for a protein-packed snack to give your dopamine levels a boost. Why? Dopamine is key for motivation and focus. Think eggs, nuts, lean meats, and beans to increase dopamine availability in your brain and get more done. And don't forget _tyrosine_ - it's essential for dopamine production and can be found in many protein-rich foods. So start your day with a breakfast that fuels your brain and watch your productivity soar! **9\. Journaling -  put pen to paper** Writing down your thoughts and emotions can be therapeutic and help clear your mind, but sometimes journaling seems daunting. Who wants to stare at a blank page? The trick is to just start writing or doodling anything that comes to mind. It doesn't matter what ends up on the page. Just go with the flow and capture whatever comes to mind.  **10\. Consider ADHD stimulant medication** If you haven't already, consult with your healthcare provider about the potential benefits of ADHD stimulant or prescription medication. These medications can help improve focus, attention, and overall executive functioning. However, it's essential to work closely with a healthcare professional to find the right medication and dosage for your specific needs. **11\. Embrace novelty in your approach and environment** ADHD brains thrive on novelty and new experiences. When you feel paralyzed, try injecting some novelty into your routine or workspace. Rearrange your desk, try out a different productivity app, or experiment with new techniques to complete tasks. Breaking away from monotonous patterns can ignite your motivation and spark creativity, helping you overcome ADHD paralysis. **12\. Gamify your tasks** Turning tasks into games can be an effective strategy to combat ADHD paralysis. Set up a point system for completing specific tasks and reward yourself for reaching a certain number of points (for example, maybe a desert once you finish 3 tasks). **13\. Race against the clock** Setting timers for each task can be a fun way to create a sense of urgency and prevent you from becoming overwhelmed by the vastness of a task. By working in focused bursts, you can gradually regain momentum and overcome ADHD paralysis. [Llama Life](https://llamalife.co) is a great tool for this! [![Llama Life productivity tool ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-15-1683781587504-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **14\. Be kind to yourself and embrace your neurodivergence**  It's essential to practice self-compassion when facing ADHD paralysis. Recognize that ADHD is a neurodivergent condition, and that your brain works differently.  Embrace your unique strengths and abilities that come with ADHD, such as creativity, hyperfocus, and out-of-the-box thinking. Use these strengths to your advantage and develop strategies that cater to your specific needs. By embracing your neurodivergence, you can cultivate a positive mindset and find effective ways to navigate through paralysis. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/adhd-paralysis-adhd-alien-1683771456554-compressed.jpeg)](https://twitter.com/ADHD_Alien/status/1157691144047865857/photo/1) Source: [ADHD Alien](https://twitter.com/ADHD_Alien/status/1157691144047865857/photo/1)​ ADHD scrolling paralysis - what does it mean and how to prevent it?  ----------------------------------------------------------------------- Scrolling paralysis refers to the state of being entrapped in a continuous cycle of mindless scrolling through digital content, typically on social media platforms, without any purpose or meaningful engagement. It is characterized by an inability to break away from the constant allure of endless feeds, resulting in time wasted, decreased productivity, and heightened feelings of frustration and overwhelm. The impact of scrolling paralysis on individuals with ADHD ---------------------------------------------------------- For individuals with ADHD, scrolling paralysis can be particularly debilitating. The inherent difficulties in maintaining focus, regulating attention, and managing impulsivity make ADHDers more susceptible to getting caught in the vortex of mindless scrolling. The instant gratification and novelty provided by digital platforms act as powerful stimuli, triggering a dopamine rush that further exacerbates the struggle to disengage. This vicious cycle often leads to increased procrastination, diminished self-esteem, and decreased overall productivity. Preventing scrolling paralysis ------------------------------ One creative solution suggested by [someone on Reddit](https://www.reddit.com/r/ADHD/comments/kipeuz/how_i_limitavoid_scrolling_paralysis_o/): when checking your phone to do a quick task, get into a squat position so that when your legs get tired, its a reminder to get off your phone! You could also time your social media breaks using Llama Life, which would be a less painful method!  Remember, breaking free from scrolling paralysis is not an overnight process, but with patience, perseverance, and the right tools, it is indeed achievable. Executive function and the causes of ADHD paralysis --------------------------------------------------- The role of the prefrontal cortex The prefrontal cortex is responsible for higher-order thought, responsible decision making, and [executive functioning,](https://doi.org/10.1016/j.jphysparis.2013.05.001) a term for the set of mental processes that enable us to plan, organize, focus attention, regulate emotions, and make decisions. In other words, the prefrontal cortex is our main center for critical thinking, and acts as a layer of rational thought above the emotional parts of the brain, allowing us to control impulses, set goals, and manage time effectively. Executive dysfunction in Attention Deficit Hyperactivity Disorder ----------------------------------------------------------------- However, in individuals with ADHD, the development of the prefrontal cortex differs from that of non-ADHD individuals. Specifically, the frontal cortex, including the prefrontal cortex, has been shown in studies to develop at a slower pace in ADHD brains compared to controls ([Shaw et al. 2009a](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3329889/#R53)). This delayed development affects the individual's ability to regulate and manage emotional responses originating from the lower brain regions. Other studies have shown that [adolescents](https://www.instagram.com/adhd_couple/) and [adults](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3329889/#R60) with ADHD have less brain activity in parts of the brain during reward anticipation, which can hinder the ADHD brain to successfully motivate itself to complete tasks. These changes, among others, contribute to executive dysfunction in ADHD patients and affect decision making, cognitive flexibility, motivation, time management, and reward anticipating, which create the conditions for ADHD paralysis. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-11-at-12-1683771136937-compressed.png)](https://aheartforallstudents.com/adhd-paralysis-meaning/) Source: [A Heart for All Students](https://aheartforallstudents.com/adhd-paralysis-meaning/)  In conclusion, ADHD paralysis can be a difficult challenge, but there are ways to find relief and manage its effects. If you find yourself struggling to cope, do not hesitate to reach out for help and referrals. Specialized resources such as counseling, ADHD Coaches, education and support groups can help you get the additional support you may need. In summary:  ------------ * Although ADHD paralysis is not an official symptom in the diagnostic criteria for ADHD, it is a real phenomenon that is experienced by many ADHDers  * ADHD paralysis is the feeling of being stuck or unable to take action. Imagine a bottleneck in your brain that's blocking you from getting motivated and taking action. Your body is not actually physically paralyzed  * It can be hard for non ADHDers to understand why people with ADHD experience paralysis, which can often result in feeling frustrated  * Common symptoms of ADHD paralysis include avoiding necessary tasks, being easily distracted, jumping from one task to another, an inability to make decisions or think on the spot, decreased self esteem, increased anxiety and lack of interest in certain activities  * There are 3 types of ADHD paralysis: Mental paralysis, choice paralysis, and task paralysis  * There are many strategies you can put in place to try to prevent ADHD paralysis, including speaking with a licensed ADHD healthcare provider, using a calendar, exercising and looking after your health, and trying to listen to your 'gut'.  * Once experiencing ADHD paralysis, there are many recommended ways to get out of it, including: speaking with a licensed ADHD healthcare provider, connecting with friends and others for support and accountability, using timers and other time management tools, looking after yourself by exercising regularly and eating right, gamify or adding novelty to your tasks, and to be kind to yourself.  * The prefrontal cortex is responsible for higher-order thought, responsible decision making, and [executive functioning,](https://doi.org/10.1016/j.jphysparis.2013.05.001) a term for the set of mental processes that enable us to plan, organize, focus attention, regulate emotions, and make decisions. * In individuals with ADHD, the prefrontal cortex has been shown in studies to develop at a slower pace compared to controls. This delayed development affects the individual's ability to regulate and manage emotional responses originating from the lower brain regions. [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690851418743-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Hyperfixation definition vs Hyperfocus definition - what is the difference? Author: Marie Ng Published: 2023-05-03 Category: ADHD Meta Title: Hyperfixation definition vs Hyperfocus definition - what is the difference? Meta Description: Hyperfixation refers to an intense interest that can endure for weeks, months, or years while hyperfocus describes being deeply fixated on a particular single task or activity. Tags: ADHD, hyperfocus, hyperfixation URL: https://llamalife.co/blog/null Have you recently heard of the term _hyperfocus_? What about the term _hyperfixation_? They're terms being thrown around #ADHDTikTok quite a lot... but, what do they mean? Are they the same thing? Are they good, or bad for you? And have you been hyperfixating or hyperfocusing without realising? đŸ€” Let's get to the bottom of it.  Short on time? We've got you. Head to the summary section right at the end!  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-03-at-16-1683095850433-compressed.png)](https://www.deviantart.com/konnichibot) Image credit: [Konnichibot](https://www.deviantart.com/konnichibot)​ Hyperfixation definition  The term 'hyperfixation' refers to an intense interest in a particular thing– whether it be a specific topic, hobby, activity, [food,](https://www.tiktok.com/@elysemyers/video/7080120392513342766) or even clothes, that can endure for a few days, weeks, months, or even years. This can manifest in a variety of ways, such as becoming engrossed in a particular hobby, or obsessively researching a topic for an extended period. Despite the lack of an accepted definition of this term, the term "hyperfixation" has been increasingly searched on Google since 2016, with a significant upsurge in 2020. This suggests that people have been using the term to portray this occurrence in themselves and others, even though it is not officially recognized in the dictionary as yet.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-03-at-16-1683096353574-compressed.png)](https://www.theminiadhdcoach.com/living-with-adhd/adhd-hyperfocus) Image credit: [The Mini ADHD Coach](https://www.theminiadhdcoach.com/living-with-adhd/adhd-hyperfocus)​ Hyperfocus definition --------------------- The definition of the term 'hyperfocus' describes a mental state in which a person is deeply engrossed or fixated on a particular single task, activity, or area of interest for an extended period of time. According to Brandon K. Ashinoff, a [postdoctoral fellow at the Department of Psychiatry at Columbia University](https:// a postdoctoral fellow at the Department of Psychiatry at Columbia University), hyperfocus "reflects an individual's complete absorption in a task to such an extent that they appear to tune out everything else", which can include essential needs like eating, drinking water, or using the restroom. This phenomenon is often compared to the "[flow state](https://llamalife.co/blog/how-to-get-into-the-flow-state-cl1a7w8mm181131lqt3rgt0ce4)," a term coined by psychologist MihĂĄly CsĂ­kszentmihĂĄlyi in 1970. In this state, an individual is fully immersed in an activity, feeling energized and focused, with a sense of enjoyment and satisfaction. Time just slips away! In some instances, hyperfocus can be considered a valued aspect of creative productivity. However, a hyperfocused person can also experience negative consequences, including emotional exhaustion, neglect of personal needs, and social isolation. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-03-at-16-1683094892403-compressed.png)](https://www.instagram.com/p/Cj-fSnjKYmf/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/p/Cj-fSnjKYmf/?hl=en)  Hyperfixation vs Hyperfocus - what is the difference?  ------------------------------------------------------ Hyperfixation and hyperfocus are often used interchangeably to describe a state of being intensely focused on a particular task or activity at the expense of other important tasks and needs. However, according to research and available writings on the topic, there is a difference between the two terms and how people use them. Hyperfixation refers to a broader interest or passion that lasts over a longer time period, while hyperfocus is a [more task-driven](https://add.org/adhd-hyperfixation/#:~:text=What%20Is%20ADHD%20Hyperfixation%3F,it%20than%20you%20intend%20to.) form of intense focus and refers to a shorter time period, usually hours or days.   For example, you may hyperfixate on an outfit, and wear the same outfit for weeks, or hyperfixate on a particular meal and eat that same meal regularly for days or weeks (or until you've had enough!).  An example of someone hyperfocusing could be reading a book, you've become so focused on the book that 5 hours has passed without you realising. Understanding the difference between hyperfixation and hyperfocus is particularly helpful for individuals with Attention Deficit Hyperactivity Disorder (ADHD), as both can be helpful or harmful in different contexts.  Hyperfixation can be a positive outlet for creativity and self-expression, while hyperfocus can be beneficial for completing important tasks or projects. However, it's also essential to recognize when these states of intense focus become problematic and start to interfere with other aspects of your life. By understanding the differences between the two, individuals with ADHD can learn to recognize and harness these states of focus in a positive way and avoid the [negative consequences](https://www.tiktok.com/@olivialutfallah/video/7128812211958533381?lang=en) that can arise when they become excessive or unmanaged. Hyperfixation and hyperfocus are associated with multiple different mental health conditions -------------------------------------------------------------------------------------------- Although neurotypical people also experience hyperfocus and hyperfixation, they are both often associated with different mental health conditions, particularly in people with ADHD, as it appears [more commonly and happens more frequently](https://www.webmd.com/add-adhd/ss/slideshow-adhd-hyperfocus-tips) to people in this population. Hyperfocus and Attention Deficit Hyperactivity Disorder (ADHD) -------------------------------------------------------------- While neither hyperfocus or hyperfixation are official symptoms of ADHD, hyperfocus is widely used to describe a [heightened, focused attention in ADHD](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/#CR137) and is a "[clinically well-known phenomenon in patients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/#CR89)" with ADHD. For example, researchers [Ozel-Kizil et al. (2016)](https://www.sciencedirect.com/science/article/abs/pii/S089142221630213X) defined hyperfocus as a clinical phenomenon of "locking on" to a task in patients with ADHD who have difficulty shifting their attention. Because ADHD is often characterized by a difficulty in sustaining attention, it seems counterintuitive to think that people with ADHD would experience hyperfocus. The truth is, ADHD is more than just having an "attention deficit" and in reality describes a neurodivergence in a variety of cognitive tasks, such as executive functions (like planning ahead, following multiple-step directions, and self-control), attention, memory and reward systems. In particular, the changes in [executive functioning](https://developingchild.harvard.edu/science/key-concepts/executive-function/) and reward systems can make it difficult for someone with ADHD to switch tasks, especially if the task is currently providing a "[rewarding](https://www.tiktok.com/@ingeniosupplements/video/7214910955363323142?lang=en)" feeling in our brain, leading them to crave more of that and continue on the task. This focus typically leads to a diminished perception of the environment which leads people with ADHD to lose track of time, a phenomenon known as [time blindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1), and neglect other tasks. Interestingly, whilst experiencing hyperfocus, researchers found that patients with ADHD are aware of the things that they ignore, however they cannot give up what they are doing (Brown, [2005](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/#CR137); Conner, [1994](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7851038/#CR138)). Research into the neurological causes and functions of hyperfocus is limited, but it is known that the brain's prefrontal cortex play a crucial role in regulating attention and focus and that [ADHD is associated with a weakened prefrontal cortex](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2894421/). It is also thought that the [neurotransmitter dopamine may play a role in hyperfixation and hyperfocus](https://www.webmd.com/add-adhd/ss/slideshow-adhd-hyperfocus-tips). Understanding hyperfocus can help individuals with ADHD develop strategies to manage their symptoms and increase their productivity. Because people with ADHD tend to be visual learners, we love this cartoon depiction of why hyperfocus occurs in people with ADHD created by ADHD Alien. (Bonus points that the artist cites the research at the bottom!) [![ADHD hyperfocus ](https://pbs.twimg.com/media/Fs9sqF-WYAAvE4I?format=jpg&name=4096x4096)](https://twitter.com/ADHD_Alien/status/1643652030202773518/photo/2) Image credit: [ADHD Alien](https://twitter.com/ADHD_Alien/status/1643652030202773518/photo/2)  But if something catches our interest, we break out of this cycle and start hyperfocus. Our brain will quickly be overwhelmingly interested in the rewards we are getting! We invest all of our energy and time into this activity, often at the cost of our health, hygiene or relationships. That's why we often go from one instantly rewarding activity to the next, instead of working on long-term goals like studying or working out. While hyperfixation and hyperfocus are most commonly associated with Attention Deficit Hyperactivity Disorder (ADHD), they are also seen and noted in Autism Spectrum Disorder (ASD), Anxiety disorders, Depression, and Obsessive Compulsive Disorder (OCD). Hyperfixation and Autism Spectrum Disorders ------------------------------------------- In autistic individuals, hyperfixations are also called 'special interests'. They differ from the interests from neurotypical people in that they tend to be [greater in number, more specific, and more concentrated in systemizing domains](https://meridian.allenpress.com/idd/article-abstract/50/5/391/7879/Understanding-Differences-in-Neurotypical-and?redirectedFrom=fulltext). In individuals with Autism, hyperfocus can be a way to cope with sensory overload or to engage in activities that provide a sense of predictability and routine.  Hyperfixation in Anxiety, Schizophrenia, and Obsessive-Compulsive Disorder (OCD) -------------------------------------------------------------------------------- For individuals with anxiety disorders, hyperfixation can be a coping mechanism. It can serve as a way to distract oneself from anxious thoughts or feelings, providing a temporary sense of relief. Similarly, individuals with depression may hyperfixate on a specific activity or topic as a way to cope.  In Schizophrenia, hyperfixation can be a symptom of the illness, where individuals experience intrusive and obsessive thoughts. Individuals with OCD may also experience symptoms of hyperfixation, becoming fixated on specific thoughts or behaviors referred to as "obsessions" that can result in repetitive behaviors or compulsions. This can interfere with daily functioning and cause significant distress. In conclusion, hyperfixation and hyperfocus are complex phenomena that can be associated with multiple different mental health conditions and is most commonly associated with ADHD. While they can serve as coping mechanisms for some individuals, they can also interfere with daily functioning and cause distress. Further research is needed to better understand the underlying neurological causes and functions of hyperfixation and hyperfocus. The positive and negative aspects of hyperfixation -------------------------------------------------- When someone with ADHD is hyperfixating on something, they are completely absorbed in the task at hand, which can lead to impressive accomplishments. It can also provide an immense sense of achievement. For instance, if someone is hyperfixating on their career, they may achieve great success in their chosen field. Furthermore, hyperfixation can lead to the formation of new friendships and communities, as well as the acquisition of new skills and knowledge. On the other hand, hyperfixation can also be harmful. One of the most significant negative aspects of hyperfixation is its potential to affect relationships. When someone is intensely focused on something, they may be oblivious to the needs and feelings of others, leading to feelings of frustration and neglect. [![that endless hyperfixation cycle- cyclefixation, if you will](https://64.media.tumblr.com/1d1d12e746a1a2bd2748d1a820e7bd2c/tumblr_pn8mlzx52l1wyeq6so1_1280.png)](https://adhdandcomics.tumblr.com/) Image credit: [ADHD Comics](https://adhdandcomics.tumblr.com/)  In addition, hyperfixation can have a negative impact on personal hygiene and health. For example, sitting for long periods of time or forgetting to drink water can have severe consequences on one's health and daily living. Furthermore, if hyperfixation interferes with daily tasks and daily life, it can be harmful. For example, if someone is so hyperfixated on a task that they neglect other important responsibilities of everyday life, such as paying bills or maintaining their home, this can have serious consequences. Hyperfixation can also affect social interactions. People with an intense hyperfixation may push others away if they are constantly bugging them about their interest or activity. In conclusion, hyperfixation can be a positive or negative trait, depending on the duration and intensity of hyperfixations.  While hyperfixation can lead to impressive accomplishments and new knowledge, it can also negatively impact relationships, personal hygiene, and daily responsibilities. It is essential to balance hyperfixation with other aspects of life to ensure overall wellbeing.  How to use time limits to avoid hyperfocus or hyperfixation  ------------------------------------------------------------ Learning about hyperfocus and hyperfixation can help you to use them to your advantage. But in some cases, you'll want to avoid these intense periods of focus that cause you to forget about all the other essential life tasks you need to take care of. And the key to doing that is **setting** **timers**. Although simple on the surface, using timers can be an extremely effective time-management technique for people with ADHD to complete essential tasks. Simply set a timer on your phone, clock, or with a productivity tool like [Llama Life](https://llamalife.co), and commit to working on a task until the timer goes off. When the timer goes off, it's time to switch to another task. Timers can also help with the common symptom of time blindness by helping you keep track of how long you've spent on a particular task. [![Llama Life digital productivity tool ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-05-03-at-16-1683094771136-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Get help if you need it  ------------------------ If you find yourself struggling with hyperfocus or hyperfixation, it may be time to seek professional help. Talking to a mental health professional can help you understand the underlying causes of your hyperfocus or hyperfixation. They can also provide you with tools, strategies and treatment to manage these symptoms, and to help you live a more productive life. It's important to note that hyperfocus and hyperfixation can sometimes be symptoms of underlying mental health issues, such as anxiety or depression. If you're dealing with these struggles, it's important to reach out to your doctor for help. They can refer you to a mental health professional or provide you with resources to manage your symptoms. Remember, seeking professional help is not a sign of weakness. It's a brave step towards living a happier, healthier, and more productive life.  It'll be also very helpful to connect with fellow ADHDers. A potential option could include apps like [Numo](https://numo.so).  In summary:  ------------ * The terms hyperfocus and hyperfixation both refer to an intense period of focus for an extended length of time * Where hyperfixation can be on a specific hobby, activity, food or drink of choice, and outfit, hyperfocus generally is on a single task, activity, or area of interest. * A hyperfixation period generally lasts longer than a hyperfocused period * For example, you may hyperfixate on an outfit, and wear the same outfit for weeks, or hyperfixate on a particular meal and eat that same meal regularly for days or weeks (or until you've had enough) * A form of hyperfocus could be reading a book, and becoming completely engrossed in it. You've just started reading and before you knew it, 5 hours had passed! Another form of hyperfocus could be spending 7 hours on a painting.  * Hyperfixation and hyperfocus are not unique to individuals diagnosed with mental health conditions including Attention Deficit Hyperactivity Disorder (ADHD), Autism Spectrum Disorders (ASD), Anxiety, Schizophrenia, and Obsessive-Compulsive Disorder (OCD). Saying that, the [vast majority of ADHDers have experienced them](https://www.additudemag.com/hyperfixation-adhd-stories/)​ * There are many potential positive and negative symptoms of hyperfixation and hyperfocus * A potential positive symptom may include the ability to achieve impressive accomplishments - whilst all your focus is dedicated to one task, interest or activity, you've been able to learn new skills, or hone in on existing skills, whilst not being distracted * There are a few potential negative symptoms of experiencing hyperfixation or hyperfocus. As all your attention is focused on one thing, you may neglect other important aspects of your life and wellbeing - including sleep, personal hygiene, relationships and other daily life responsibilities * If you're finding yourself hyperfocusing or hyperfixating, and want to manage or reduce this, we suggest using a timer to help you combat time blindness. You can use your phone, physical timer or a digital tool like [Llama Life](https://llamalife.co)​ * If you find that hyperfocusing or hyperfixating is affecting your life negatively - consider seeking professional support [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690856716407-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Brown noise for ADHD: Where to find the best brown noise sounds to boost your productivity Author: Marie Ng Published: 2023-04-28 Category: ADHD Meta Title: Brown noise for ADHD: Where to find the best brown noise sounds for productivity Meta Description: Incorporating brown noise into your daily routine may be a helpful tool for managing ADHD symptoms and improving overall well-being. Tags: ADHD, Brown Noise URL: https://llamalife.co/blog/null [![Llama Life productivity app gives you numerous soundscape options](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-15-1686117347442-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) If you've been on [#ADHDTikTok](https://write.superblog.ai/sites/supername/llamalife/posts/brown-noise-for-adhd-where-to-find-the-best-brown-noise-sounds-to-boost-your-productivity-clgyscnaw1141312znjc0gxufw7/ww.tiktok.com/@adhdvision/video/7104689668893019397?lang=en) lately, you'll know that brown noise is the latest hot topic.  With over 120 million views for videos with the hashtag #brownnoise, the phenomenon people describe as a 'massage' or '[weighted blanket](https://www.tiktok.com/@mary.orton/video/7130367142280596778?lang=en)' for their brain, could potentially be, a real help for people with ADHD. Some say that brown noise has many potential positive impacts and health benefits, such as quieting thoughts, boosting your ability to focus, increasing cognitive performance, and helping you fall asleep– all things that people with Attention-Deficit/Hyperactivity Disorder (ADHD) often struggle with. Even though there is insufficient evidence (of the scientific variety) whether these claims have any merit (after all, we don't believe everything we hear and see on the internet, right?), you may just want to try it out for yourself and see. But as you begin searching for 'brown noise sounds for ADHD', you quickly become confused. How do you know if this sound is really 'brown noise'? And what's the best way to incorporate brown noise into your routine so you actually get into the habit of using it? If this sounds like you, we've got you!  We've gone ahead and done the research on brown noise and all the different brown noise generators to determine which will give you a good brown noise that you can incorporate into your regular routine. You can jump straight ahead to the sounds, or we can talk briefly about how we determine if something is in fact, brown noise. The different colors of noise and how to tell the difference  ------------------------------------------------------------- First off, it's important to know how to identify brown noise.  Even though someone may claim a sound is brown noise, it may actually be white noise or pink noise. So in order to make sure you are using the right kind of sound, it's best if you can tell the difference between them on your own. What is white noise? -------------------- Out of the color spectrum of noise, let's start with the better-known white noise. White noise is a sound that [combines all the frequencies of sound and plays them simultaneously at the same volume](https://www.nytimes.com/interactive/2022/09/23/well/mind/brown-noise.html) . White noise often has a [hissing](https://www.nytimes.com/interactive/2022/09/23/well/mind/brown-noise.html) sound, like radio or Television static.   What is brown noise?  --------------------- Brown noise, in comparison, has all the same audible frequencies, but the difference being that it plays the lower frequencies at a louder volume and the high frequencies on a quieter volume. The resulting sound is more like the jet engine of an airplane, or a thunder storm. What is pink noise? ------------------- To make things more complicated, there is also pink noise, which plays lower frequencies louder, like brown noise, but keeps high frequencies the same. These pink noises are usually water based sounds, like rain or a flowing stream. How to tell the difference between brown noise, white noise, and pink noise --------------------------------------------------------------------------- If you're not sure if a sound is white noise, brown noise, and pink noise, ask yourself–"Do I hear a hissing sound or a humming sound? Is it a water based sound, or not?" If it's a hissing static like sound, it's probably white noise. If it's a low hum sound like thunder storm, it's probably brown noise. And if it's a water sound, similar to heavy rain, it's most likely pink noise. Now that we've got that out of the way, the next question that may come to mind is – where can I find brown noise to incorporate into my routine? 4 easy and free ways to use brown noise for your ADHD ----------------------------------------------------- ### 1\. Sound machines for brown noise Getting a sound machine may be the right choice for you if you're looking to play brown noise as an ambient sound. It'll make having a constant background noise whilst you're working through your everyday tasks, or as a sleep aid, super easy and convenient.  There are tons of available noise generators for sale on Amazon and most will have a setting such as 'thunder' or 'wind' sound that is the equivalent of a brown noise sound. For instance, you could try the [Housbay White Noise Machine.](https://www.amazon.com/Housbay-Machine-Soothing-Auto-Off-Adjustable/dp/B0865VQMH8/?th=1) Even though it's called a white noise machine, it has 5 sounds that would most likely fall into the brown noise category: wave, train, thunder rain, wind, and heart beat. It also has 7 fan sounds that may do the trick as well. [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/housby-1682580046525-compressed.jpeg)](https://www.amazon.com/Housbay-Machine-Soothing-Auto-Off-Adjustable/dp/B0865VQMH8/?th=1) \- Housbay White Noise Machine sound options  ### 2\. Brown noise playlists on Spotify If you're looking to play brown noise from your computer or phone, either with headphones or without, finding a good brown noise playlist on Spotify may work best for you. You'll find a large variety of curated [Spotify playlists](https://open.spotify.com/search/brown%20noise/playlists) dedicated specifically to brown noise. One of the most popular playlists we came across was this [brown noise public playlist](https://open.spotify.com/playlist/37i9dQZF1DX4hpot8sYudB?si=c9825b5523a44df2) with 11 hours of sound and 600k likes.  ### 3\. Brown noise videos on Youtube If you're more of a Youtube person, it may be easier for you to find and favorite a good youtube video that plays brown noise. You can easily do a search for 'brown noise' on Youtube and find a plethora of options. We like this [12-hour-long brown noise video on youtube](https://www.youtube.com/watch?v=Q6MemVxEquE) the best as the sound is low and soothing, but feel free to find one that sounds best to your ears. There is also a link if you want to download brown noise directly to your device. ### 4\. Brown noise apps for iPhone If you are looking for a brown noise app, here are a few you can try: * **[Brown Noise for Sleep App](https://apps.apple.com/us/app/brown-noise-for-sleep/id1660452999) (iOS) -** This one has options for brown noise, green noise, and pink noise. Although there is a $25/yr subscription, so we are not sure how much brown noise you can play before needing to pay. * **[Noise Machine: Brown, Pink](https://apps.apple.com/us/app/noise-machine-brown-pink/id1261956119) (iOS)-** This one claims their brown noise is "is mathematically true brown noise" which we like, but it also seems to require a paid plan for unlimited play. But with 4.6 rating on 1.5k ratings, it may be worth it. * **[ADHD White Noise, Brown, Pink](https://apps.apple.com/us/app/adhd-white-noise-brown-pink/id1632615763) (iOS)** - Boasting 4.9 out of 5 stars on over 400 reviews, this one seems like a fan favorite. It's also free, which we love! * [**Sleep Jar (iOS)**](https://sleepjar.com/sounds/brown)\- This app is designed for playing noise while you sleep, and although it has many positive reviews, the brown noise sound they demo on their website sounds more like pink noise than brown noise to us. * **[Noise: Brown, Pink, White](https://play.google.com/store/apps/details?id=com.hipxel.noise&hl=en_US&gl=US) (Android)** \- It's not the most beautiful, but it seems to do the job. A simple, basic app with brown noise, pink noise and white noise. It's free with ads or $3 to remove ads. [![Noise: Brown, Pink, White](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-28-at-12-1682647284688-compressed.png)](https://play.google.com/store/apps/details?id=com.hipxel.noise&hl=en_US&gl=US&pli=1) ### 5\. Productivity apps with brown noise built-in It can be hard to remember to put on brown noise every time you're ready to focus or relax, especially for people diagnosed with ADHD.  That's why we love productivity apps that have brown noise built-in, like [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog). Llama Life takes advantage of the [timeboxing](https://llamalife.co/blog/what-is-timeboxing-and-why-its-crucial-for-adhd-time-management-and-productivity-clgn7muyw66122zpfl0gosa7c) technique, which means you write down the task you want to do, set a timer, and try to get the task done within that time frame. When you start the timer, there is an option to turn on the Soundscapes feature, which you guessed it, has a 'wind' sound that is a perfect brown noise soundscape to accompany your focus period. Llama Life multiplies the attentional benefits of brown noise, because you also get the productivity boost of writing down your task, setting a timer, and keeping it visible while you work at the same time. Writing down your task and keeping it visible can help with focus too so you get double benefits! [![Llama Life gives you numerous brown noise options ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-15-1686117433407-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Getting in the habit of using brown noise  ------------------------------------------ Whatever method you choose, whether a brown noise app, Spotify playlist, Youtube video, or a productivity tool for ADHD like [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog) - once you find one that you like, try to find ways to work it into your routine by making it easy and obvious to use. For instance, favoriting or bookmarking for easy access, or putting a sticky note on your desk that says 'use brown noise for focus!'.  Incorporating brown noise into your daily routine may be a helpful tool for managing ADHD symptoms and improving overall well-being. Whether you use it during work or study sessions, or as a way to wind down at the end of the day, the potential calming and focusing effects of brown noise may help you stay on track and feel more centered and grounded. We'll love to hear your experience with brown noise! Whether you experienced the positive effects, if it helped you to complete cognitive tasks, or you found it completely pointless - please do let us know.  Wishing you a calm, mindful, and productive future. [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690856822512-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to time block that to-do list Author: Marie Ng Published: 2023-04-26 Category: Time blocking Tags: productivity, timeboxing, time blocking URL: https://llamalife.co/blog/null What is time blocking?  ----------------------- Time blocking is one of many [productivity methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) out there that promises to help increase your focus.  It's a method that can help you boost productivity and increase focus by dividing your day into blocks of time dedicated to specific tasks or activities. By avoiding multitasking, you can stay organized and minimize distractions, which ultimately can increase productivity.  How do we time block? --------------------- Start by creating a schedule for the day that outlines what you need to accomplish and when. This might include things like meetings, calls, deadlines, and other important tasks. Divide your entire day into blocks of time, each dedicated to a specific task or activity. This way, you can work more efficiently and get more done in less time. It’s also important to prioritize tasks by allocating specific blocks of time for the most important and time-sensitive activities. Why time block? --------------- Time blocking offers many benefits, including: * **Increased productivity:** By focusing on one task at a time, you can reduce distractions and work more efficiently. * **Better prioritization:** Time blocking helps you prioritize tasks by allocating specific blocks of time for the most important and time-sensitive activities. * **Improved organization:** Time blocking allows you to organize your day in a structured way, making it easier to manage your time and stay on top of your to-do list. * **Reduced stress:** By planning your day in advance, you can reduce stress and anxiety. * **Increased focus:** Breaking your day into smaller blocks of time can help you maintain focus and concentration for longer periods, leading to better productivity. * **Flexibility:** Time blocking allows you to adjust your schedule as needed and to allocate more or less time to specific tasks depending on their priority. * **Better use of time:** Organizing your day into blocks of time helps you make better use of your time and avoid wasting time on unimportant tasks or distractions. * **Track progress:** Time blocking allows you to track your progress and measure your productivity throughout the day. The potential downsides of time blocking  ----------------------------------------- While time blocking can be an effective productivity method, it may not be suitable for everyone.  If you're trying it out and not seeing what the buzz is all about, it could be due to: * **Inflexibility:** Time blocking requires a certain level of discipline and structure, which can be difficult to maintain if your schedule is constantly changing or if you're dealing with unexpected interruptions * **Over-scheduling:** Be mindful of over-scheduling as it can lead to stress and burnout, and can make it difficult to accomplish anything * **Lack of spontaneity:** Time blocking can be rigid, leaving little room for spontaneous activities or breaks during the day * **Inflexibility of the task:** Some tasks may require a more flexible approach, and time blocking may not be the best solution * **Underestimating time:** Time blocking can be less effective if you are not accurate in estimating the time required for each task.  [![Two calendars one with three tasks and another with one tasking taking up the whole afternoon](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-12-at-16-1673502975691-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  Is time blocking the same as timeboxing?  ----------------------------------------- Time blocking and [timeboxing](https://llamalife.co/blog/what-is-timeboxing-and-why-its-crucial-for-adhd-time-management-and-productivity-clgn7muyw66122zpfl0gosa7c) are two popular productivity techniques that share some similarities but have key differences. Time blocking involves scheduling specific blocks of time for tasks or activities. For example, you might set aside two hours in the morning for email, an hour after lunch for a meeting, and three hours in the afternoon for focused work on a project. Time blocking is ideal for people who like to plan their day ahead of time and want the flexibility to adjust their schedule as needed. On the other hand, timeboxing involves setting a specific amount of time for a task and then focusing solely on that task until the time limit is up. For example, you might set a timer for 30 minutes and focus solely on writing a report until the timer goes off. This technique creates a sense of urgency and helps to improve focus and productivity. Timeboxing is ideal for people who struggle with procrastination or find it challenging to focus on a task for an extended period. Is time blocking for you? ------------------------- Unfortunately, there is no one-size-fits-all option when it comes to productivity methods, and, even once you find a method that works, it may not be the right method for you all of the time.  We recommend trying out a few methods and grabbing from each what worked well for you, then use [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog) to put it all together!  Good luck!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690856900708-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## What is timeboxing and why is it crucial for ADHD time management and productivity Author: Marie Ng Published: 2023-04-19 Category: Timeboxing Meta Title: What is timeboxing and why it's crucial for ADHD time management and productivity Meta Description: Timeboxing is a time management technique that involves setting a time limit for a task, and then timing yourself while you work on it. Tags: timeboxing, time blocking URL: https://llamalife.co/blog/null What is timeboxing?​ -------------------- ​[Timeboxing](https://llamalife.co/blog/timeboxing) is a [time management technique](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) that involves setting a time limit for how long you will work on a task, and then timing yourself while you work on it. For example, if you need to write an outline for an article, you could 'timebox' that task by saying you will only work on it for 25 minutes. To timebox it, you would set a timer for 25 minutes and when the timer goes off you would force yourself to consider the task done and move on to the next task. (Here is an example of how you can timebox a task using [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog)).  [![Llama Life timboxed task](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/timebox-1681882575227-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) When done correctly, timeboxing can be a game changer for productivity and time management, especially for people with ADHD. Let's explore why.  6 benefits of timeboxing that will boost your productivity  ----------------------------------------------------------- Here are 6 ways that the [timeboxing](https://llamalife.co/blog/timeboxing) technique helps to boost productivity: 1. **Creates urgency:** You’ve decided on the amount of time dedicated to the task. You’ve started the timer. Seeing the timer count down can create a sense of urgency causing you to start on the task right away (vs procrastinating any longer) 2. **Helps you prioritize tasks:** By setting a timer for each task, you can get a better idea of what you can get into in a single day, and prioritize your to-do list accordingly. 3. **Helps you avoid spending too much time on one task:** We can all go down rabbit holes sometimes and can spend too much time on one task. Timeboxing tools like Llama Life have an alarm that goes off at the end of the timer, reminding you it's time to switch to the next task. 4. **Better understanding of how long tasks take:** With every task you timebox, you will gain a better understanding of the time needed to complete it. This will mean better time estimates for future tasks and more successful timeboxing! 5. **Better clarity across your calendar and schedule:** Timeboxing your tasks mean you’ve considered priorities, determined when you’re working on them, and for how long. This will create a clearer understanding of your schedule. 6. **More efficient meetings:** If you often find meetings run over time, it may be a good idea to timebox the meeting agenda. Use a tool to track time (like [Llama Life](https://llamalife.co/)), once that allocated time is up, move to the next topic. It's important to first set this precedence at the beginning of the meeting to ensure everyone is on the same page. [![Llama Life timeboxed meeting agenda ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-19-at-15-1681883937927-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Why timeboxing is an especially effective time management technique for ADHD  ----------------------------------------------------------------------------- People with ADHD can struggle with [procrastination](https://llamalife.co/blog/procrastination), hyperfocus, and [timeblindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1). Here are 3 ways timeboxing can help mitigate those ADHD challenges:  1. **Helps avoid hyperfocus:** Hyperfocus, the tendency to be completely engaged in something, can often be a positive thing. For instance, if the task you're hyperfocused on is your highest priority task, it'll receive your full focus and attention. However, hyperfocus can also be detrimental if the task you're hyperfocused on is not the best use of your time (like say, cat videos on Youtube). In the latter case, timeboxing with a task timer can be a life saver because when the alarm goes off, it's a chance to reset and consider if you're spending your time on the right thing.  2. **Reduce's procrastination:** Because timeboxing creates a sense of urgency, it can help people with ADHD manage their procrastination. Once the timer starts, it's time to work! 3. **Effective timeboxes helps to improve concept of time and reduce time blindness:** We talked about how timeboxing can improve your understanding of how long tasks will take. This is especially helpful for people with ADHD who experience timeblindness, or a lack of understanding of how long things take.  Time blocking vs timeboxing – what is the difference?  ------------------------------------------------------ Timeboxing often gets confused with time blocking because both are very popular time management techniques that create a positive time constraint.   So, let's break it down–what is time blocking and how is it different? What is time blocking? ---------------------- Time blocking is a time management method where you schedule specific time frames (or blocks!) on your calendar for individual tasks, or set of tasks, with clear starting and finishing time constraints. Your day may be made up of numerous time blocks. Sounds simple enough, right? [![Akiflow ](https://cdn.filestackcontent.com/KnoNhYBQtlNLHgF8JhlA)](https://akiflow.com/) Source: [Akiflow](https://akiflow.com/) 6 ways time blocking is good for productivity --------------------------------------------- 1. **Increased focus:** time blocking requires you to focus on one task or one type of tasks for each time block, which can reduce the productivity costs of context switching, distractions, and multitasking. 2. **Better prioritization:** time blocking helps you to prioritize tasks by allocating specific blocks of time for the most important and time sensitive activities. This can help you to stay on top of deadlines and ensure that you're working on the most important tasks at the right time 3. **Improved organization:** time blocking allows you to organize your day in a structured way, which can make it easier to manage your time and stay on top of your to-do list 4. **Reduced stress:** with time blocking, you can plan your day in advance and have a clear idea of what needs to be done, which can reduce stress and anxiety 5. **Track progress:** by time blocking, you can look back on your calendar and see how long you spent on certain tasks  Time blocking or timeboxing, which one is better? ------------------------------------------------- ​[Parkinson's Law](https://llamalife.co/blog/use-parkinsons-law-to-increase-your-productivity-now-cl1bq3vbp66421kp87l26l7sm) describes a phenomenon that work expands to fill the time allotted for it. In other words, if you have 3 hours to complete a task, it will take 3 hours. But if you only have 10 minutes, it will take 10 minutes. Timeboxing and time blocking both protect you against Parkinson's Law. By committing to a strict time limit of how long to spend on a task, you are proactively protecting against the task taking up more and more time, even if it could have been done in a shorter amount of time. In other words, timeboxing and time blocking increase the chances that you finish the task in a shorter amount of time than you would have without timing it. However, they are very different techniques and each have their own utility for different people and types of tasks. Timeboxing is a great time management strategy for people with ADHD ------------------------------------------------------------------- For instance, many Llama Life community members, in particularly those with ADHD, say they prefer timeboxing because: * timeboxing isn't as rigid as time blocking, which is important for people with ADHD who may need to choose a task based on what is interesting to them at the time, rather than what their calendar says * it can help create the urgency that ADHDer's can need to engage in a task (why a lot of people with ADHD report that they perform best when under tight timelines) So if you have ADHD or suspect you do, timeboxing may be the better time management technique for you. Timeboxing may also be for you if you: * have a constantly changing schedule  * value flexibility and spontaneity * experience time blindness or have trouble estimating how long things will take * thrive under pressure  Time blocking is great if you love structure and thrive on routine ------------------------------------------------------------------ Time blocking can be great for those of us who thrive in conditions of structure and predictability. Time blocking might be for you if you: * live by your calendar or like to plan every hour of your day  * thrive in predictable and structured environments * have a lot of time sensitive or strict deadlines for tasks 2 drawbacks of timeboxing to consider before trying it ------------------------------------------------------ As with anything, there are some drawbacks to consider. A few potential drawbacks of timeboxing: * **Not great for large tasks**: timeboxing may not be great for open-ended tasks or big chunks of work because it might be difficult to stick to your time frame of individual time boxes. This is why it's best to break down larger tasks into smaller tasks first. * **Low-quality work**: the quality of your work may be sacrificed as the focus has shifted to finishing within the strict time limit. if this is the case, you can consider 'soft timeboxing', where you don't necessarily have to stop working when the timer goes off, but just use it as a check-in. 3 drawbacks of time blocking to consider before trying it --------------------------------------------------------- Time blocking isn't for everyone. Here are 3 main drawbacks of time blocking: * **Inflexibility:** time blocking requires a certain level of discipline and structure, which can be difficult to maintain if your schedule is constantly changing or if you're dealing with unexpected interruptions all the time. It can also be difficult to adjust to unexpected events, such as a meeting running longer than expected, which can throw off your entire schedule for the day * **Over-scheduling:** If you're not careful, time blocking can lead to over-scheduling, where you try to fit too many tasks into too little time. This feeling of having a lack of time can cause stress and burnout, and can make it difficult to accomplish anything * **Lack of spontaneity:** Time blocking can be rigid, and if you follow it too strictly, you may find that you have little time for spontaneous activities or for taking even a 5 minute break during the day  Best apps for time blocking ---------------------------- If you’re looking to boost productivity through time blocking, we recommend a task timer that integrates a calendar view. We’ve found a few that may be worth trying out: 1. **Akiflow**: Akiflow is a versatile time management tool that aids in increasing productivity by organizing tasks and scheduling time effectively. 2. **Sunsama**: Transform your work-life balance from a dream to reality with Sunsama, the digital daily planner that promotes serenity and concentration. Take control of your schedule and purposefully allocate your time using a guided, step-by-step routine. 3. **Toggl**: Toggl is an application for timeboxing that empowers you to keep a record of your time and improve your productivity. It boasts a user-friendly, uncluttered interface that facilitates easy usage and is loaded with numerous functionalities to assist you in accomplishing more tasks in a shorter period of time. 4. **Fantastical**: If you're in search of a more advanced calendar and time-management application, look no further than Fantastical. Its user-friendly design draws inspiration from the native macOS Calendar and Reminders apps, but with an emphasis on convenience and a more intuitive natural language input. Imagine you have a deadline coming up, and you need to plan your time accordingly. With a time tracker that has a calendar view feature, you can easily see how much time you have available and plan your tasks accordingly. For instance, you could schedule your tasks around your meetings and appointments, ensuring that you have enough time to complete everything on time. Best task timer apps for timeboxing ----------------------------------- Llama Life! If you're looking for a task timer to use for timeboxing that's both fun and effective, Llama Life is the one for you. It's a productivity tool designed specifically for timeboxing that allows you to create a custom timer for each task and achieve mindful productivity as a result. And because the [founder](https://twitter.com/threehourcoffee) has ADHD herself, it's designed with the common struggles of ADHD in mind, like time blindness, [procrastination](https://llamalife.co/blog/procrastination), and hyperfocus. Other features include brown noise to help with focus, a visual pie timer/digital timer, custom colors, and a cute llama mascot (Lulu!).  [![Llama Life timeboxed tasks ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-18-at-16-1681883270723-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Choose the time management strategy that is right for you  ---------------------------------------------------------- Both time blocking and timeboxing have their advantages and disadvantages! Only you can decide which method works best for your needs, preference and how your brain works. Just remember to give yourself some time to try out and experiment with different techniques. It can be hard to get started with a new time management strategy and it will take some time and effort to make any changes.  So go slowly, try to timebox or time block one task first, then two, then expand from there. [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690857019807-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Finally a simple task timer that doesn't suck Author: Guest writer Published: 2023-04-05 Category: ADHD Meta Title: Finally a simple task timer that doesn't suck Meta Description: Most task timers either look like they were built in the 90s or they are overloaded with features that you don't need. We have a better option. Tags: ADHD tools, timers, task timer URL: https://llamalife.co/blog/null [![Llama Life task timer ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-14-1686111780824-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) If you're looking for a simple task timer that can boost your productivity, you'll most likely run into one of these two problems: 1\. Either the task timers are too simple, and for some reason look like they were designed and built in the 90s? [![Digital stopwatch](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-05-at-13-1680666501970-compressed.png)](https://www.online-stopwatch.com/) or... 2\. They are overloaded with features that you don't need, like tracking billable hours, invoicing, and budgeting, because they are designed for freelancers and agencies. If you're looking for one of these feature robust tools that are designed for tracking billable hours, check out [Clockk](https://clockk.com), [Toggl](https://toggl.com/) or [Harvest](https://www.getharvest.com/). [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-09-27-at-14-1695790631156-compressed.png)](https://clockk.com/) Image: [Clockk](https://clockk.com) Or, if you are looking for a productivity tool that lets you time block tasks on your calendar, you can check out [Sunsuma](https://www.sunsama.com/), or [Akiflow.](https://akiflow.com) However, if you're looking for a simple, well-designed task timer that you can use to boost your [productivity](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx), my friend, you are in the right place.  What is a task timer and why should I use one? ---------------------------------------------- First, let's get on the same page. What is a task timer? A task timer is a physical or digital tool to help you measure and visually see how much time you spent on a task. Think of it like a stopwatch, but for your work activities. And it can be used for multiple purposes and all types of tasks.  Many freelancers and contractors that bill clients for their time use a task timer to record how many hours are spent on that client's project, allowing them to keep track of billable hours and ensure they are getting paid for every minute of work. Others use task timers simply as a personal productivity and time management tool. For instance, some use task timers to create a sense of urgency for themselves and stay focused on a task. Task timers are also popular as a tool to improve one's awareness of the concept of time. And they've recently become popular as a tool to help people with ADHD to stay focused, especially those who deal with [time blindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1), and need a [special approach for task and time management.](https://llamalife.co/blog/the-ultimate-and-easy-guide-to-adhd-to-do-list-management-clf0j3bwt788521kntobfhqk66) [![Llama Life celebrates every win with confetti ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ezgif-1680669080327-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Using task timers for personal productivity and time management  ---------------------------------------------------------------- As we mentioned, one of the main use cases for task timers is for personal productivity and time management. That's because task timers can help you in many ways: 1. **Staying focused**: Setting a timer for a task and having it visual while you work on it can remind you what you're suppose to be doing and help you stay focused. 2. **Preventing procrastination**: Another major benefit of task timers is that they can help prevent procrastination. When we know we have a limited amount of time to complete a task (creating a positive time constraint), we're more likely to dive in and get started right away, rather than putting it off for later 3. **Understanding project completion time**: Using a task timer also helps you understand how long you're spending on each of your projects. By tracking your time, you can identify which tasks take longer than you thought, and adjust your schedule accordingly.  4. **Combat time blindness**: A task timer is especially helpful for those who struggle with time blindness associated with ADHD by helping them think through how long something will take and getting better at their estimations over time. 5. **Healthy regular breaks**: When a timer goes off, it can be a good reminder to take a break before starting the next one. Research shows taking short, frequent breaks throughout the day can actually boost your productivity. People often use task timers to schedule and time their breaks, ensuring that they don't get too caught up in their work and forget to take a breather. 6. **Overcoming decision fatigue**: When we have too many choices to make throughout the day, it can wear down our ability to make good decisions. By using a timer to help structure your day, you're making fewer decisions and conserving your mental energy for the important stuff. 7. **Prevent external interruptions**: By designating specific blocks of time for focused work, you can let others know that you're not to be disturbed during those periods. This can help prevent interruptions. One of the most popular and common examples of using timers for productivity is the Pomodoro method. The Pomodoro Technique: what it is and why it works --------------------------------------------------- Simply put, the [Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) is a time management method where the idea is to work on a specific task (called a Pomodoro) for 25 minutes straight, without any distractions, and then take a short 5 minute break before starting the next Pomodoro. After completing four Pomodoros, you take a longer break of 15–30 minutes. This method has been shown to [increase focus](https://todoist.com/productivity-methods/pomodoro-technique) and productivity, while also preventing burnout. But why 25 minutes? Is there any science behind this seemingly arbitrary time limit? The answer is a resounding yes! **Here's why:** The Pomodoro Technique is based on the idea that the brain can only focus effectively for a certain amount of time before it needs a break. [According to research](https://blog.gutenberg-technology.com/en/course-duration-and-its-impact-on-learner-attention-span), the average attention span for most people is around 20–30 minutes. That's why the Pomodoro Technique recommends 25 minute work intervals, followed by a 5 minute break. Additionally, studies have shown that taking short breaks actually leads to better productivity and creativity in the long run. When you take a break, your brain has a chance to process and consolidate the information you've just learned, leading to better retention and recall. That's why the Pomodoro Technique is so powerful, it is designed for optimal brain function. It's also an easy and straightforward framework to follow. [![Llama Life pomodoro pie timer ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-05-at-14-1680668734997-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) The best Pomodoro timer for daily tasks --------------------------------------- If you're looking for a way to use the Pomodoro Technique in your work, then a Pomodoro timer might just be the perfect tool for you. One of the best Pomodoro timers that we can find is [Pomofocus](https://pomofocus.io/). This timer is simple and easy to use, with a clean and minimalistic interface that won't distract you from your work. **Why we like it:** * ability to estimate how many Pomodoros a task will take you, allowing you to track tasks longer than 25 minutes * has both long and short break times built in, which can help you to recharge and refocus between work intervals. * can connect to Todoist and import all of your Todoist tasks into Pomofocus within a few quick clicks. **What could be improved:** * The timer takes up the full screen, which can make it difficult to see while you're working. * The timer only allows for 25 minute focus periods, which some users may find restrictive. It may not be enough for certain tasks, or too long for smaller tasks. * The design leaves something to be desired **Who its great for:** Someone who doesn't need any customization or features Pricing: Free with premium options Why Pomodoro timers don't work for everyone ------------------------------------------- While Pomodoro timers work wonders for some, they may not work for everyone. Here are a few reasons why: 1. **Rigid and repetitive nature:** Having to stick to the same time intervals and take the same breaks every day can be boring and monotonous, which can lead to a lack of motivation. 2. **Not well-designed:** While some users may be fine with this, others may prefer more customizable options and features. For instance, Llama Life offers custom timers per task, allowing you to select the time, emoji, and color that best suits your specific task. 3. **Timers are not associated with specific tasks:** This lack of organization can be frustrating for those with ADHD, who may have trouble remembering what they were supposed to be doing once the timer goes off. 4. **Pomodoro apps are usually pretty bare bones:** These tools are typically free, so they aren't usually very well designed. Many feel robotic and aren't fun to use. If you really want to boost your productivity, or you struggle with ADHD, you're probably going to want more than a simple Pomodoro timer. You may want something that also helps you organize your tasks, that is well-designed, and fun to use. That's why I love a task timer that also function as a to-do list, such as [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8). The best task timer for productivity with a beautiful and intuitive interface  ------------------------------------------------------------------------------ [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) 🩙 If you're looking for a task timer that's simple, fun and effective, Llama Life is the one for you. [![Llama Life productivity tool showing pie timer and task list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-05-at-14-1680668584188-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **What we like about it:** * Also functions as a task list / to-do list * Custom countdown timers for each individual task * Helpful key features: like brown noise to keep you focused and a visual pie timer, without overloading the product experience * Simple design features: the cute llama mascot (Lulu!) adds a fun and playful touch that can make your timer experience a little more enjoyable. * customizable settings  * keyboard shortcuts  * Serves as a customizable pomodoro timer **What could be improved:** * There is no calendar view in Llama Life, so if you are looking for a time blocking tool (rather than a task timer) this may not be for you **Who its best for:** * People who want a simple and fun tool without a calendar feature * People with ADHD who struggle with time blindness * People who want to customize their experience to their preferences  **Pricing:** * 7 day free trial  * $39 Annual plan * $6 Monthly Plan  Physical task timers vs digital task timers  -------------------------------------------- When it comes to task timers, many people opt for physical timers, and it's not hard to see why. They're simple, easy to use, and provide a tactile experience that can make tracking time feel more concrete. Something as simple as a kitchen timer, egg timer or a Time Timer.  However, there are some downsides to physical task timers that you should be aware of before making a purchase. First and foremost, physical task timers lack the digital record-keeping capabilities of their digital counterparts. With no way to track how long each task takes, you'll have to rely on your memory or jot down notes manually, which can be a hassle. Additionally, physical timers offer no way to estimate an end time, which can be a problem if you're working on a tight schedule. Another downside of physical timers is their size and portability. Many physical task timers are bulky and hard to carry around, which can be an issue if you need to take your timer with you on the go. This can be especially problematic for people who travel frequently, as carrying around a bulky timer can be a hassle. However, some unique online task timers do a pretty decent job of acting as a physical task timer and provide additional benefits beyond simply tracking time. For example, Llama Life allows you to enter individual tasks for each timer, essentially serving as an ADHD to-do list. This can be helpful for people who struggle with executive function and need additional support in managing their tasks. How to use a task timer for productivity? ----------------------------------------- Using a productivity timer can be a game-changer for your productivity levels. Not only does it help you stay on track and focused on the task at hand, but it also ensures that you make the most of your time. So, how do you use a productivity timer effectively? Here's a step-by-step guide: **Step 1: Decide what goals or tasks you will work on** The first step to using a productivity timer is to decide on the task or goal you want to work on. It's important to choose a task that's specific and actionable. For example, instead of writing 'work on a project,' your goal may be to 'write the first draft of a project proposal.' **Step 2: Break that task into smaller actionable chunks** Breaking down your goal into smaller tasks will help it be more achievable, and less overwhelming. For example, 'conduct research' or 'map out the main points for proposal'.  **Step 3: Estimate how long it will take** Once you've decided on the tasks, estimate how long it will take you to complete them. Be realistic and don't underestimate the time it will take. If you're not sure, it's better to overestimate than underestimate. **Step 4: Enter the task and the time in your task timer or productivity tool** Next, enter the task and the estimated time in your task timer or productivity tool. This ensures that you have a clear goal and a specific timeframe to work within. **Step 5: Start the timer and start the task** Once you've entered the task and time, start the timer, and start working on the task. It's essential to stay focused and avoid distractions during this time. **Step 6: Once the timer is up, take a break** When the timer goes off, take a break. This break allows you to recharge and refresh your mind. If you haven't completed the task within the estimated time, repeat the steps until it's completed. Adjust the estimated time and set a new timer based on how much time you think is left. [![Llama Life digital countdown timer ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-04-05-at-14-1680667645682-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Final verdict ---------------- In conclusion, task timers don't have to suck. In fact, they can be a game-changer for your productivity and focus if they are simple and easy to use. Whether you struggle with staying focused due to ADHD, or are just looking for that extra edge, a task timer can help you stay on track, avoid distractions, and get more done in less time. **But here's the thing:** using a task timer is not a magic bullet. It won't solve all your problems or make you an overnight success. It's just a tool, and like any tool, it's only as effective as the person using it. So, if you're serious about taking control of your time and achieving your goals, then it's time to put that task timer to work. Experiment with different methods, find what works for you, and don't be afraid to make adjustments along the way. Remember, productivity is not about doing more, it's about doing what matters. **Written by:** [Dhruvir Zalar](https://dhruvirzala.com/) I aim to write blog posts that help ADHD warriors by simplifying complex topics and distilling them in the form of actionable and data-driven articles. When I'm not writing or editing, you can find me reading books (mostly non-fiction) or playing table tennis (badly).  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690857171541-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Why ADHDers need an ADHD timer for time management and productivity Author: Guest writer Published: 2023-03-23 Category: ADHD tools Meta Title: Why ADHDers need an ADHD timer for time management and productivity Meta Description: Thanks to a pesky symptom of ADHD called time blindness, it is difficult for us ADHDers to grasp the concept of time. Tags: time blindness, ADHD tools, ADHD timer URL: https://llamalife.co/blog/null [![Llama Life can help manage your time blindness ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/tim-blindness-quote-amy-1686117763102-compressed.png)](https://testimonial.to/llama-life/all) Time is constantly ticking away, whether we like it or not. But for those of us with Attention Deficit Hyperactivity Disorder (ADHD), the concept of time can be very tricky to grasp. If you're reading this (hello!), chances are you're all too familiar with the struggle of time management. Maybe you've lost track of time and missed an important meeting, or you've found yourself stuck in a hyperfocused state for hours on end, throwing everything else out of the picture. Or you often struggle to estimate how long anything will take to do. Don't worry, you're definitely not alone! A lot of us have been there, and it's all thanks to a little thing called **time blindness** – a pesky symptom of ADHD that makes it difficult for us ADHDers to grasp the concept of time. But fear not, my friends! I have a solution that can help you conquer this common ADHD challenge: **the ADHD Timer**. [![Llama Life productivity app](https://cdn.filestackcontent.com/PnJFrgTETaOTlCwOLksV)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Time blindness can be a real challenge -------------------------------------- But first, let's chat about time blindness. We can often lose track of time and end up not getting everything done that we need to, which can be frustrating for the people around us who rely on us. For example, have you ever promised to meet a friend for lunch at 12 pm, only to show up at 1 pm, feeling guilty and frantic, as you were completely oblivious to how much time had passed? I know I have, and it's not a good feeling (especially when it’s repeated).​ Another way time blindness can manifest is through over-commitment. We tend to think we can do more than is realistic in a given timeframe, which leads us to be stressed, overworked, and again, risking our relationships with others. For instance, we might agree to take on an extra project at work, thinking we can handle it alongside our current workload, only to find ourselves overwhelmed and unable to keep up with our responsibilities. [![Llama Life testimonials](https://cdn.filestackcontent.com/uqy18r1aS1OQQghHzEjd)](https://testimonial.to/llama-life/all) And let's not forget about our pal – **[procrastination](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx).** What we thought was going to be a quick five minute scroll through Instagram turns into an hour or more of wasted time that is, in hindsight, filled with a big bowl full of guilt. This is especially dangerous for us ADHDers because we can easily get sucked into distractions and lose sight of our goals and priorities. All of these experiences are a result of time blindness, and as we can see, time blindness can affect our lives and well-being in significant ways. This is where the ADHD Timer comes in, especially of the visual variety!  3 benefits of visual timers for ADHD adults  -------------------------------------------- There are three main benefits of using visual timers for ADHD: 1. **Track how long you've spent on a task** As someone with ADHD or time blindness, it's easy to lose track of time and get caught up in a task for longer than we intended.  ADHD timers allow you to [timebox](https://llamalife.co/blog/timeboxing-a-time-management-technique-you-should-try-cl1bq1ah265611kp8l3wfe3ss) a task (limit a task to a certain amount of time) and remind you when that time is up and you should move on to the next task.  In one [study](https://www.iidc.indiana.edu/irca/articles/transition-time-helping-individuals-on-the-autism-spectrum-move-successfully-from-one-activity-to-another.html), it as found that using a visual timer (like the [Time Timer](https://www.timetimer.com/)) helped students with autism spectrum disorders (ASD) transition smoothly from computer time to work time. This is because having a visual timer allowed the students to 'see' how much time was left. 2\. **Help keep you focused on the task**  Most ADHD timers are visual timers which provide a visual reminder of the passing of time which can serve as a powerful motivator to stay focused. Most timers also have sounds such as loud ticking or alarm features that provide an auditory reminder that the timer is going and you should be focused on the task.  ​[Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) for instance, has an optional chimes feature that you can customize to go off at regular intervals while your timer is going. When you have clear reminders, both visual and auditory, of what you should be spending your time on, it's easier to stay focused and avoid distractions. 3\. **Help** **improve your concept of time and reduce time blindness** This is the best part! By forcing us to put a little more thought into how much time a task will take, and tracking our progress, we can get a more realistic understanding of how long things actually take in the long term. And by practicing this, we can improve our ability to estimate times for _both_ boring tasks, and challenging tasks! And let's be honest, we ADHDers could use a little help in all of these departments. Not bad for just a timer right? đŸ™ŒđŸ» So if you're looking for a simple and effective solution to improving your time management woes, give a visual timer a try. With that said, let's uncover some of the best ADHD timer options currently available in the market 4 proven ADHD timers to help you stay focused --------------------------------------------- As someone who has ADHD, I can tell you firsthand that managing time is not child's play. It's like trying to herd cats, am I right? That's why I firmly believe that every ADHDer could benefit from having an ADHD timer for optimal time management. And not just any ADHD timer, but the best ones that are loved by their users and proven to help you stay focused: 1. [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8): Llama Life is the ultimate ADHD tool for adults that enables productive single tasking via a simple and beautifully designed web-app. The app helps you focus on the task at hand with the help of many features and capabilities including – visual Pomodoro timer, time boxing, soundscapes (white/brown noise) for focus, countdown pie timer, emoji and dopamine inducing confetti and many more. Llama Life is also highly customizable to how your brain works. 2. [**Time Timer Plus**](https://www.timetimer.com/products/time-timer-plus): This little gadget is a game-changer for anyone with ADHD. The Time Timer Plus is a physical timer that displays the time remaining in a countdown pie format (60 minutes), making it easy to see how much time you have left to complete a task. 3. [**Forest**](https://www.forestapp.cc/): Forest app takes a unique approach to time management by turning it into a game. With Forest, you plant a virtual tree, and it grows as you work. If you leave the app to check social media or do something else, your tree dies. This is a profound way to motivate you to stay focused and get your work done so that you can grow a beautiful virtual forest. 4. **[Pomodoro](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) Method**: Not an ADHD timer as such, but the Pomodoro Technique is a time-management method that has been proven to increase productivity and focus for many. It involves working for a standard rate of 25 minutes and then taking a 5 minute break. Websites like [Pomofocus](https://pomofocus.io/) and Llama Life allow a simple way to set up these timers.  These are just a few examples of the best ADHD timers out there. Of course, there are many others to choose from, so it's important to find the one that works best for you. But no matter which ADHD timer you pick, the critical thing is to try to stick to it consistently. Now that you have discovered some useful ADHD timers, both physical and digital, it's time to address the biggest difference between the two, and which would work best for you.  Physical timers vs. timer apps for ADHD --------------------------------------- Physical timers are classic and timeless, and come in all sorts of shapes and sizes. From the classic egg timer to the more modern digital stopwatch, physical timers offer a tangible way to keep track of time. They can be accommodating for those of us who are more visually inclined and need something concrete and always visible to help us stay on track. On the downside, physical timers can be bulky, and if you forget to bring them with you, you're out of luck. They can also be distracting if you're someone who is easily stimulated by visual or auditory stimuli. Next up, we have timer apps. Timer apps are convenient and versatile. They're always with you on your device, so you can use them wherever you go. Another huge benefits of timer apps is that they record your task and timer data so that you can have a history of each task and how long it took. With a physical timer, there is no data or history beyond the task you're currently timing. Timer apps are also often customizable, so you can set them to your liking, whether that means different sounds, different colors, or different settings. On the downside, timer apps can be a little overwhelming. With so many options and settings, it can be hard to decide what works best for you. Plus, they rely on your device, which can also be a source of distraction. A few more differentiators to consider to help you decide: ---------------------------------------------------------- **Features** **Physical Timers** **Digital Timer Apps** Portability Potentially bulky and may not be easy to carry around Portable and easily accessible on phones and tablets Customization Often limited customization options Generally highly customizable with various settings and options Distractions Minimal distractions, as they typically have only one function More potential distractions, as they are often used on a multi-functional device Visual Feedback Provides a clear visual representation of time remaining Can also provide a clear visual representation of time remaining Cost Generally inexpensive (one-time purchase) May require purchasing an app or subscription, but may also have free trial options available Data No record of past tasks or how long they took Often provide a record of tasks you've worked on and how long they've taken So, which one should you go with? đŸ€” If you're someone who likes to see and touch things, a physical timer might be the way to go. If you're someone who is always on the go and needs something more portable, a timer app might be the better option. At the end of the day, what matters most is finding a timer that works for you and helps you manage your time better. Whether it's a physical timer or a timer app, the important thing is that you're using it and taking control of your time. It may also be a combination of the two that works well for you! The 'TikTok ADHD Visual Timer' – Does it live up to the hype? ------------------------------------------------------------- For those of you who are new to the ADHD TikTok and Twitter subtopic, it's a place where people often come together to share experiences, tips, and resources to help navigate life with ADHD. And lately, many ADHD content creators and influencers have been raving about visual timers. And rightly so. Firstly, let me explain what the TikTok ADHD Visual Timer is. It's a physical timer that you can set for any amount of time you need. It's one which is simple to use. And a timer that someone with ADHD might find useful in tracking time and improving their time management skills. There are a range of visual timers that have been recommended by ADHD advocates, writers and content creators. Some that often pop up are the [Time Timer](https://vivnunez.medium.com/i-tried-the-tiktok-adhd-visual-timer-for-a-month-c81ab1af962f), [sand timers](https://sensorystore.au/store/sandtimer-jumbo/), and the good old kitchen egg timer. But of course, everyone's experience with ADHD is different, so what worked for someone else may not work for you. If you're not a fan of physical timers, don't worry – there are plenty of digital options out there as well. Make sure you add break time in between tasks!  ----------------------------------------------- A quick tip for using an ADHD timer: it's not just about staying focused. It's also about taking breaks. That's right, my friends, breaks are important! And I'm not just talking about scrolling through social media for five minutes. I'm talking about real, intentional breaks. [![Llama Life productivity app digital countdown timer](https://cdn.filestackcontent.com/HiLyNejuSCeusgYp5nYt)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Why are breaks so indispensable, you ask? Well, for starters, they give our brains a chance to [rest and recharge](https://www.architecturaldigest.com/story/take-a-break-mental-health-screen-time). When we're constantly pushing ourselves to focus, focus, focus, our brains can get burnt out. Taking breaks helps us avoid that burnout and stay fresh and alert. But it's not just about avoiding burnout. Taking breaks can actually [improve our productivity](https://learningcenter.unc.edu/tips-and-tools/taking-breaks/). When we take breaks, we give ourselves a chance to step back and see the bigger picture. We give ourselves time to ruminate on problems. We can evaluate what we've accomplished so far and figure out what we need to do next. Plus, taking breaks can help us come up with new ideas and solutions to problems we've been struggling with. Maybe you could try some yoga, take a walk, or even just dance around your room for a few minutes. It's up to you what works well for a break - the possibilities are endless!  7 things to look for in an ADHD timer ------------------------------------- Ok, so you're now ready to try out an ADHD timer! Here are some things to look for when choosing an ADHD timer that will work for you: **1\. Friendly and fun design** The timer interface should be designed in a way that is easy on the eyes and soothing to the mind. Some timers can be overwhelming, with loud noises or robotic designs that can cause anxiety and make work feel like a chore. Look for a timer that is fun to use, won't cause anxiety, and inspires you to get started. And it must be easy to use! Llama Life is a great example of an ADHD timer with a user-friendly interface that features calming colors, emojis, and a fun countdown timer. [![Llama Life productivity app different accent color options](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-23-at-14-1679541465457-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **2\. Help with feeling overwhelmed and distractions**  It can feel overwhelming when we have a long list of tasks to complete, and often, we'r open to more distractions when feeling overwhelmed. Choose a tool that acknowledges this and has built in calming sounds to help you relax and focus - as well as drown out distractions.  **3\. Option for a countdown timer as well as a timer that counts up** The type of timer you choose will depend on your specific needs and your personal preferences. Choose a tool that offers different options for further flexibility. Llama Life offers a digital countdown timer as well as a pie timer. Some may prefer the pie timer as they can literally see time disappearing, whilst others may prefer the digital timer. [![Llama Life productivity app settings ](https://cdn.filestackcontent.com/81ZQdy0SMeuOnbVohGvW)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Another timer that Llama Life offers, is one which counts up and captures any additional time worked on a task. This Overtime feature is perfect for when you're in [flow](https://llamalife.co/blog/how-to-get-into-the-flow-state-cl1a7w8mm181131lqt3rgt0ce4), or are taking longer than originally planned. **4\. Different alarm options** An ADHD timer is only useful if you know when the timer is done. Look for a timer that has an alarm option to suit your needs and preferences. It's important to choose an alarm sound that will get your attention without causing anxiety. Llama Life offers three different alarms to choose from:  * Silent/Visual - no sound, flashes color when time is up. * Nag Alarm - plays sound when time is up, then reminds you every minute until you turn it off. * Continuous - plays sounds when time is up, then plays continuously until you turn it off. [![Llama Life productivity app visual alarm flashes when the timer is done ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-23-at-14-1679541691369-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **5\. Easy way to add extra time** Let's face it, sometimes we need more time to complete a task. Look for a timer that has an easy way to add extra time. [![You can easily add extra time to your tasks on the Llama Life productivity app ](https://cdn.filestackcontent.com/UyuZTz3XQ6ikGmyKOCfW)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **6\. Customizable and flexible settings** Everyone's needs and preferences are different, so it's important to choose a timer that allows for customization, as well as flexibility to how you use it. Look for a timer that lets you easily adjust the time intervals, sound preferences, and other settings to suit your specific needs. [![Llama Life productivity app has many options to tailor your experience](https://cdn.filestackcontent.com/3clYyLQAawJ0tams0oNw)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) **7\. Data tracking and analysis** Some timers come with features that allow you to track your progress and analyze your productivity over time. This can be a useful tool for identifying patterns in your work habits, and can help you make adjustments to improve your efficiency and effectiveness. Llama Life provides a simple report which you can review on a daily basis or as often as you like. Overall, the most important things to look for in an ADHD timer is a tool that helps you stay focused, motivated, and productive. Whether you prefer a countdown or count up timer, a soothing or stimulating sound, or a simple or customizable interface, there is an ADHD timer out there that can help you achieve your goals.  Other time management tools recommended for ADHD ------------------------------------------------ Now that we've explored ADHD timers in detail, it's worth mentioning a few other time management tools often recommended for ADHDers.  1. **Calendars:** Calendars are a great way to keep track of your schedule and stay on top of your appointments and deadlines. If you're planning with other people, don't be afraid to ask them to send you a calendar invite. Most people are more than happy to do this, and it can be a lifesaver for those of us with ADHD. You can also create calendar events for yourself, whether it's a reminder to take your medication or a block of time to work on a specific task 2. **Accountability Buddies:** Find a friend or family member (or a provider like [Shelpful](https://shelpful.com/)) who understands your struggles with ADHD and ask them to help keep you accountable. You can meet with them regularly and tell them how long you plan to work on a task. At Llama Life, we take accountability to the next level with our "get shit done" sessions. We meet up for an hour over Zoom and focus on the annoying tasks we've been avoiding but need to get done. It's amazing how much you can accomplish in just an hour when you have someone else there to hold you accountable. [![Llama Life productivity app](https://cdn.filestackcontent.com/dm9MgWLuQkOlcmdERABx)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) 3. **Watches:** Watches, specifically, the Apple Watch. If you have one, you know how useful it can be for keeping track of your schedule and staying on task. With the ability to connect to your calendar, you'll never miss an appointment or deadline again. So there you have it, some other time management tools to add to your tool belt! Lastly, everyone's journey with ADHD is unique, so it's important to find what works best for you. Remember, don't be afraid to experiment with different tools and techniques until you find the ones that help you thrive. **Written by:** [Dhruvir Zalar](https://dhruvirzala.com/) I aim to write blog posts that help ADHD warriors by simplifying complex topics and distilling them in the form of actionable and data-driven articles. When I'm not writing or editing, you can find me reading books (mostly non-fiction) or playing table tennis (badly). [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690857462697-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The ultimate & easy guide to ADHD to-do list management Author: Guest writer Published: 2023-03-09 Category: ADHD tools Tags: to do list, ADHD URL: https://llamalife.co/blog/null Are you tired of feeling like you're constantly swimming upstream, struggling to keep your head above water with your to-do list and daily tasks? Does it seem like no matter how hard you try, your to-do list just keeps getting longer, rather than shorter?! Or maybe you've given up on your to-do list altogether and resigned to the fact that they just don't work for you? Attention Deficit Hyperactivity Disorder (ADHD) is a [lifelong condition,](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6935829/) which can be daunting, but it doesn’t have to be overwhelming dread and anxiety.  ADHD = 1, You = 0.  We can change the score. So fear not, my fellow adult ADHD warriors! Because as someone who's been there and done that, I'm here to offer you the ultimate guide to ADHD to-do list management. I promise you, it's possible to have ADHD and successfully manage a to-do list, and with just a few simple tweaks and strategies, you'll be well on your way to feeling more organized, focused, and productive, than ever before. This article uncovers best practices for not only crafting your to-do lists the right way, but also ensuring they will be ticked off, thanks to some productivity protocols and tools (like [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) 🩙).  Keep reading if you have ADHD and want to know:  * Why and when to create a to-do list * Best place or platform for creating better to-do lists * ​Do's and don'ts of creating a to-do list​ * And plenty more! [![Llama Life productivity app main weekly review preset list](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-15-at-12-1678842691748-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Are to-do lists good for adults with ADHD?  ------------------------------------------- The short answer is YES. For someone with ADHD, creating a to-do list can be a powerful tool. For one, writing things down frees up your brain, specifically your working memory, which allows you to better focus on the task at hand. And if done correctly, a to-do list also helps prevent choice paralysis, or analysis paralysis (hard time making even simpler decisions due to overthinking). As both [David Allen](https://gettingthingsdone.com/) & [Aeon](https://aeon.co/essays/your-brain-does-not-process-information-and-it-is-not-a-computer) put it— "Our brain is not a computer”. We don't have 32 GB of working memory, in fact, according to [George Miller's famous 1956 paper](https://pubmed.ncbi.nlm.nih.gov/8022966/), the average adult can hold about 7 plus or minus two chunks of information in their short-term or working memory at one time. To make matters worse, some research has shown that children and college students with ADHD have [worse working memory](https://journals.sagepub.com/doi/abs/10.1177/1087054708320390?journalCode=jada) compared to people without ADHD.  So it's even more important for those with ADHD to reserve their working memory. And this is where to-lists comes in! When you keep the list of tasks that you need to do in your head, it takes up working memory. And since we only have so much working memory, it's likely those tasks will get lost and forgotten about.  But if you externalize the list of tasks by writing them down, you not only increase the likelihood of remembering the task, you'll also free your brain to relax, and use your working memory to focus on the task at hand.  Of course, creating a to-do list is not a one-size-fits-all solution. You still need to tailor your approach to fit your unique needs and preferences. For people with ADHD, this might include using planners, digital tools and timers, color-coding tasks,  breaking tasks into smaller steps, and using different [productivity methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) like [timeboxing](https://llamalife.co/blog/timeboxing-a-time-management-technique-you-should-try-cl1bq1ah265611kp8l3wfe3ss) or working in [blocks of time](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6). In short, you need to create a system that complements how your [brain works](https://llamalife.co/blog/the-best-adhd-tool-for-adults-built-by-an-adult-with-adhd-clehs701m54221llklycn38pt). We'll explore how to do exactly that, and more, later in this article. Why adults with ADHD need a special approach for task and time management Earlier, we discussed that having a to-do list, planner, or other external task manager is really useful. ADHD affects different people in different ways, and a lot of the common symptoms affect how people with attention deficit are able to be productive and accomplish tasks on a daily basis. For instance, some might find it hard to focus on a single task for a long period of time, while others may spend TOO much time on a single task (aka hyperactivity).  Some common ways ADHD affects productivity are: * **Hyperactivity**: Some people with ADHD are diagnosed with a ["hyperactive" type of ADHD](https://www.additudemag.com/3-types-of-adhd/#:~:text=People%20with%20hyperactive%20ADHD%20feel,and%20struggle%20with%20self%2Dcontrol.). This hyperactivity can make it hard to sit still for long periods of time, which is often required to complete tasks. * **Selective attention**: People with ADHD may have difficulty sustaining attention on tasks that are not inherently interesting or stimulating. This can make it difficult to complete tasks that require sustained attention, such as studying for exams or working on a long-term project. * **Time blindness**: [Time blindness](https://focusmag.uk/time-blindness-adhd-adult-adhd-processing-speed/) is a common challenge for individuals with ADHD, and refers to the difficulty in accurately estimating, or being aware of, the passage of time. This can make it difficult to plan and prioritize tasks, as well as manage time effectively. * **Getting started**: Individuals with ADHD may struggle with getting started on tasks, particularly those that they view as boring or uninteresting. This can lead to procrastination and avoidance, which can make it difficult to complete tasks in a timely manner. * **Keeping track of tasks:** Let's be honest, keeping track of tasks can be a struggle for all of us, but for those with ADHD, it can feel like a never-ending battle. The last thing you want is to forget an important appointment or miss a deadline for a project. * **Multi-tasking**: You know what they say – juggling too many things at once can make you drop the ball. And that's especially true for folks with ADHD. It can be really tough to focus on one thing, let alone multiple tasks at once. * **Remembering essential details**: Have you ever had that feeling where you know there was something you were supposed to do, but you just can't remember what it was? For individuals with ADHD, this feeling can be all too familiar. Remembering critical details, such as appointments or deadlines, can be a real problem.  [![Testimonial for Llama Life productivity tool ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/busiest-brains-quote-1678854116970-compressed.png)](https://testimonial.to/llama-life/all) What is an ADHD to-do list?  ---------------------------- [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4768532/) has shown that even young children with ADHD often struggle with:​ 1. Time management 2. Organization 3. Task completion This results in difficulties in daily functioning and increased stress levels. An ADHD to-do list is a task list designed to help individuals with ADHD better manage their daily tasks and responsibilities. Unlike a traditional to-do list, an ADHD to-do list is tailored to the unique needs and challenges of individuals with ADHD. For example, incorporating timers and visual reminders can help ADHD brains stay on track and remember significant tasks. And tools that make the to-do list process fun and engaging can help people with ADHD stick with them over a longer period of time. In addition to these strategies, you may benefit from using technology-based tools, such as apps or software programs designed specifically for managing ADHD symptoms. These tools can aid you track your progress, set reminders, and stay organized throughout the day. The benefits of a to-do list for adult ADHD ------------------------------------------- Believe it or not, as underrated as it may be, a to-do list is a simple but powerful tool that can make a world of difference for people with ADHD. Let's take a closer look at some benefits: * Helps you remember important tasks * Decrease the likelihood to forget about an important task  * Provides a visual reminder of everything you need to accomplish * Reduces strain on working memory * Helps you stay on top of your responsibilities * Breaks tasks down into smaller, more manageable steps * Makes it easier to get started on tasks * Helps improve follow-through * Provides a sense of accomplishment when you cross off an item on the list * Can be motivating  The downsides of an ADHD to-do list ----------------------------------- Let's now look at some not-so-shiny-things about using to-do lists with your daily workflow: * A long to-do list can be overwhelming and trigger more procrastination * A to-do list adds structure and more rigidity, which can be unappealing for some people with ADHD * Lack of flexibility can hamper creativity * A feeling of guilt when you don't complete added tasks Traditional to-do list vs ADHD to-do list ----------------------------------------- **Traditional to-do list** **ADHD to-do list** Does not require a narrowed level of detail to tasks. Requires a narrowed level of detail while creating tasks. Focuses on completion of tasks within a specific timeframe. May not prioritize tasks in terms of time, instead prioritizing tasks based on level of importance or interest. May not prioritize tasks in terms of time, instead prioritizing tasks based on level of importance or interest. May focus more on short-term, immediate tasks that cannot wait to be completed on the next day. Can be just pen and paper Uses colors, designs, confetti to make the to-do list engaging and exciting Just a list of items that you check or cross off Utilize timers and visual reminders to keep you on task **​** Dopamine and ADHD: Implications for your to-do list --------------------------------------------------- [Dopamine](https://www.webmd.com/mental-health/what-is-dopamine) is a neurotransmitter that plays a key role in the brain's processing of reward, pleasure, and motivation. And research by the [National Library of Medicine](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2626918/) has shown that there's a significant association between ADHD and dopamine levels. People with ADHD tend to have lower levels of dopamine, which can lead to a decreased ability to focus and concentrate on tasks. As a result, their brains often [search for stimulation](https://www.additudemag.com/brain-stimulation-and-adhd-cravings-dependency-and-regulation/) that can increase dopamine more quickly and intensely. This is why you may struggle with boredom and can be more prone to addiction, as you seek out 'dopamine hits' as a way to replace your lower levels of dopamine. [![Llama Life testimonial claiming it is the most fun productivity app](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/xnapper-2023-03-02-15-1678334326860-compressed.png)](https://testimonial.to/llama-life/all) ### **So, what does this mean for your to-do list?** Well, it means that you can design your to-do list in a way that releases dopamine when you complete a task. This can help to make your to-do list more appealing and increase your motivation to get things done. One great example of a to-do list system that's designed to release healthy dopamine is [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8). It features colorful graphics, sounds, and even confetti when you complete a task. These visual and auditory cues can help to stimulate your brain's reward center and release dopamine, which can make completing tasks more satisfying. In addition, Llama Life allows you to customize your to-do list with different colors and icons, which can make it more visually appealing and engaging. You can also set reminders and deadlines for tasks, which can help to keep you on track, be aware of time, and increase your motivation to get things done. [![Llama Life celebrates completed tasks with confetti ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-09-at-15-1678334492683-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Creating an adult ADHD-friendly to-do list ------------------------------------------ As far as I can fathom, there are perhaps two and the only best ways to create an ADHD-friendly to-do list: ### **1\.** **Using Llama Life** **(Digital Method)** If you are someone like me who prefers creating and managing to-do lists online, then I have good news for you - it's [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8)! Llama Life is an ADHD-friendly task management and time management browser app that lets you create to-do lists and assists you in completing them without breaking a sweat.  The minimal interface and ease of use are not the only reasons to use Llama Life as your personal to-do list application. Llama Life knows what an individual with ADHD is looking for in an app–it was designed and built by [Marie Ng](https://twitter.com/threehourcoffee), who was diagnosed with ADHD as an adult. Countless people with ADHD [closely connect with Llama Life](https://llamalife.co/blog/the-best-adhd-tool-for-adults-built-by-an-adult-with-adhd-clehs701m54221llklycn38pt) and use it as their task manager and to-do list as they feel understood and heard.  With features such as, but not limited to: * Visual countdown timer / Pie timer * Timeboxing * Soundscapes * Beautiful, fun and simple design * Preset Lists * Keyboard shortcuts * Integrations (with tools like Notion & Todoist) * Progress reports * And plenty more! Llama Life facilitates an effortless task completion with the least amount of learning curve. Here's a quick walkthrough that will show you how you can create better to-do lists with Llama Life that you would want to tick off. **Timeboxing**  With Llama Life, you can allocate an amount of time for each task. This is a great way to timebox each task, preventing against hyperfocus and helping you build a better concept of time (reducing your time blindness) over time.  #### **Visual Timers - Countdown / Pie**  With Llama Life, the time you've set for each task stays visual, reminding you about the task at hand. There are two digital timers to choose from - a pie timer, or a countdown timer. [![Different views of Llama Life productivity app showing tasks lists and Preset Lists](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-5-1709615108914-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) #### Beautiful, fun, and simple design Besides being colorful, Llama Life is super easy and fun to use. With all the colors to play around with, you can completely customise your to-do list experience. While creating a new task, you can choose an emoji for it as well as a different color background.  [![Llama Life individual task showing colors and emojis](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-09-at-14-1678333077209-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) That being said, the color of your topmost task will also reflect the color of the Pie Timer - another great visual feature Llama Life includes! [![Llama Life productivity app showing pie timer ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-09-at-14-1678333200188-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) You also get celebratory confetti when you complete a task, which helps with that dopamine release that keeps ADHD brains engaged and on track. #### Soundscapes Above the timer, there is a Music symbol đŸŽ”. When you click on it, you get to choose the background music (Soundscapes) you can play while completing your tasks. These Soundscapes (wind, beach, forest and storm) are exclusively designed in such a way that they support your brain in maintaining its focus for a significant period. For instance, the wind sound is a great brown noise sound.  [![Llama Life productivity app showing pie timer and soundscapes features](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-09-at-14-1678333330447-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) #### Preset Lists Another cool feature, probably one of the most loved amongst Llama Life's community, is [Preset Lists](https://llamalife.co/blog/how-to-add-calmness-and-structure-to-your-day-by-using-presets-clczteu5q1421751oqxmt8771vo). A Preset List is a templated list of tasks. Often these are daily routines or groups of tasks that have a common theme.  You can easily create your own Preset List, or import from Llama Life's [template library](https://llamalife.co/templates).  [![Llama Life productivity app showing Preset Lists](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-15-at-15-1678333378320-compressed.png)](https://llamalife.co/templates) To use any of the templates, click on **Load** and it will sequentially add all the tasks of that templates after all the tasks you manually added. You can also select and add individual tasks from a Preset List.  For instance, I used the [Pomodoro](https://llamalife.co/templates/productivitymethods/pomodoro) Preset List: [![Llama Life templated Pomodoro Preset List](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-03-09-at-14-1678333429586-compressed.png)](https://llamalife.co/templates/productivitymethods/pomodoro) Some other ideas for Preset Lists:  \- create Preset List based on timeframe or how often tasks come up eg. Daily list, Weekly list, End of month list  \- group tasks that fall under the same area of your role eg. Admin tasks, Content Creation  \- use Preset List for tasks outside of work as well eg. [Grocery shopping](https://llamalife.co/templates/personal/grocery-shopping), [Life admin](https://llamalife.co/templates/personal/life-admin)  This was a quick tutorial to using Llama Life in planning your daily tasks. ### **2\.** **Using Pen & Paper** **(Physical Method)** If you are not a fan of using an app for your to-do lists, you can use a physical method i.e., a pen and pieces of paper to create the same. This method comes with its own merits and demerits. Personally, I cannot imagine not using a technology for this, but again, it's highly subjective and a personal choice. For those who prefer the pen and paper method, check out a list [here](https://www.additudemag.com/best-journals-planners-adhd-time-management/). We've also heard great things about Dani Donovan's [The Anti-Planner](https://www.adhddd.com/anti-planner/).  By now, you have a fair idea as to how to create a to-do list, and how an ADHD to-do list is different from a traditional one.  With that out of the way, let's answer one of the most overlooked questions - "what time of the day is best for creating to-do lists?" When to make a to-do list ------------------------- When it comes to planning your day, many people believe that you should create your task or objective list a day before (the prior evening). And it makes sense. When you wake up, you can get started immediately in accomplishing your goals without giving much pressure to what you will be working on, because you already did that yesterday. According to [Sleep Number](https://www.sleepnumber.com/post/why-writing-a-to-do-list-can-improve-your-sleep), creating lists a day before (preferably in the evening) helps with better sleep. On the contrary, many strongly believe in creating task lists in the morning itself. In the end, it truly boils down to a personal preference. However, to my experience and knowledge, the masses benefit from creating a to-do list a day before.  The steps to creating a to-do list for ADHD ------------------------------------------- **Step 1: Create a master to-do list** The first step is to create a master to-do list that includes everything that is on your plate. Each task on the master list should be simple and have only a single step. This helps to make tasks feel more manageable and less overwhelming. You could use a digital tool like Notion, or Todoist for this, or pen and paper.  **Step 2: Prioritize the top tasks for the day and enter into a planner** The second step is to prepare a planner where you can enter the tasks you want to focus on for that day or week. This is a great way to reduce the overwhelm that long lists can cause.  This planner can be a physical planner, a digital planner (again - Llama Life), or even just a simple calendar. The goal is to have a manageable list of tasks that can realistically be accomplished in the time frame you have. **Step 3: Plan your day** The final step is to put it all together and plan your day. Start by looking at your calendar or planner to see what tasks and commitments you have for the day. Then, review the priorities on your master list to see what other tasks you need to tackle. Remember to prioritize fewer tasks than you think you might be able to accomplish, and to have a mix of high-brain and low-brain tasks. **Pro Tip:** You can also use [Eisenhower Matrix](https://untools.co/eisenhower-matrix) method for task prioritization. Finally, make sure to include some green time outside in your day, as [research has shown](https://www.nature.com/articles/s41598-019-44097-3) that spending time in nature can improve focus and mood.  How to make an ADHD to-do list with Todoist + Llama Life? To add the Todoist integration, head over to Settings > Todoist Integration and click on the connect button. [![Llama Life can integrate with Todoist ](https://cdn.filestackcontent.com/an9OOPRrmo7qhp91D1AP)](https://llamalife.co/features) **​**You can find a step-by-step guide to connecting Llama Life with Tdoist [here](https://intercom.help/llama-life/en/articles/6456300-todoist-integration).  Tips for following through on your to-do list --------------------------------------------- ### **Break it down** One of the most effective ways to tackle a to-do list is to break down larger tasks into smaller, more manageable steps. Instead of putting “respond to emails” on your to-do list, be specific about which email you need to respond to. For example, “respond to Marie's email” is a more concrete and achievable task. ### **Start with the easiest step** For people with ADHD, it can be more effective to '[eat the cake](https://llamalife.co/templates/productivitymethods/eat-the-cake)' and start with the easiest, most enjoyable task. What are the types of tasks you enjoy doing or find the easiest?  Why? Because for people with ADHD, getting started on a task can often be the hardest step. Once you’re in a rhythm or flow, you can experience hyperfocus and accomplish a lot. Starting with an easier task can help you build momentum and get into the flow state. ### **Keep your list in a visible place** It's important to keep your to-do list in a place where you'll see it often. If it's a physical list, consider putting it on your desk or sticking it to your fridge. If it's a digital list, bookmark it in your browser or set it as your homepage. In short, the more frequently you see your to-do list, the more likely you are to remember what needs to be done and stay on track. ### Celebrate your progress Checking off completed tasks on your to-do list can be incredibly satisfying. Don't be afraid to celebrate your progress, even if it's just with a mental high-five or a happy dance. If you're feeling particularly festive, you could take a cue from us at Llama Life and celebrate with some confetti. ### **Ask for help when you need it** If you're struggling to follow through on your to-do list, don't be afraid to ask for help. Reach out to a medical professional if you have ADHD or other mental health concerns that are making it difficult to stay organized and focused. And if you just need some moral support or a little nudge to get started, consider reaching out to a friend or family member, someone who can help you keep accountable. You can also use ADHD apps like [Numo](https://numo.so) that have a tribe of ADHDers to connect with.  ### **Refine your ADHD to-do list system** If your current to-do list system isn't working for you, don't blame yourself. It's just a sign that you need to switch things up and try something new. Experiment with different apps, software, or physical systems (like printable checklists, ADHD planner) until you find something that works for you. And remember, there's no one “right” way to make a to-do list. It's all about finding what works best for your unique brain and needs. Happy list-making! [![Testimonial for Llama Life productivity tool from a user with ADHD ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/chelsea-adhd-feedback-1678854426027-compressed.png)](https://testimonial.to/llama-life/all) **Written by**: [Dhruvir Zala](https://dhruvirzala.com/) I aim to write blog posts that help ADHD warriors by simplifying complex topics and distilling them in the form of actionable and data-driven articles. When I'm not writing or editing, you can find me reading books (mostly non-fiction) or playing table tennis (badly) [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690857706782-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## The best ADHD tool for adults, built by an adult with ADHD Author: Marie Ng Published: 2023-02-24 Category: ADHD tools Meta Title: The best ADHD tool for adults, built by an adult with ADHD Meta Description: By combining timeboxing and the Pomodoro Technique in a flexible and fun way, Llama Life helps you work through your to-do list, rather than just make a never-ending list. Tags: timeboxing, ADHD, ADHD tools, task timer URL: https://llamalife.co/blog/null Take a moment and picture someone with ADHD. Did an image of a child bouncing off the walls come to mind?  Perhaps it's because most Attention Deficit Hyperactivity Disorder (ADHD) diagnoses happen in childhood–with the average age of diagnoses in children being only 7 years, according to the [CDC's 2013 report on ADHD](https://www.cdc.gov/ncbddd/adhd/features/key-findings-adhd72013.html) The reality is that ADHD affects adults too. According to the [National Institute of Mental Health](https://www.nimh.nih.gov/health/statistics/attention-deficit-hyperactivity-disorder-adhd#part_2553), about 4.4% percent of adults have been diagnosed with ADHD, with many more going undiagnosed.  Some estimate that 8-9% of adults are living with some sort of Attention Deficit Disorder which would make it "[the second most common neuropsychiatric disorder after depression](https://www.cnbc.com/2022/07/18/adults-with-untreated-adhd-lose-jobs-more-frequently-says-nyu-psychiatrist-heres-what-you-need-to-know.html#:~:text=People%20often%20think%20of%20the,and%20untreated%2C%E2%80%9D%20he%20says.)," according to Dr. Adler, the director of the Adult ADHD Program at NYU Langone Health. For years, [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) founder [Marie Ng](https://twitter.com/threehourcoffee) was one of those undiagnosed adults with ADHD. When she finally got her diagnoses 12 years ago, Marie started searching for ADHD tools for adults. Specifically, she was looking for something to help with organizing her to do list and her inattentive symptoms like time blindness. Unfortunately, she couldn't find what she was looking for. So she decided to create her own tool. _"I really wanted to create a product to help myself. I had been doing timeboxing for a long time just using timers, but I wanted a way to be able to quickly and easily attach those timers to specific tasks, and I just couldn’t find a product that worked the way I wanted it to." -_ Marie Ng  And thus Llama Life was born!  [![Llama Life productivity tool ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-2-1709615397643-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) A productivity tool loved by adults with ADHD --------------------------------------------- To be clear, Llama life isn't an official, doctor-recommended tool for adults with ADHD (although, some ADHD coaches have recommended us to their clients). In fact, Llama Life was designed to help everyone, both neurodiverse and neurotypical, achieve calm, focused productivity. And both our users with ADHD and those without it tell us about how much they love the tool and how much it's helping them. [![Testimonial for Llama Life from a user with ADHD](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/chelsea-adhd-feedback-1677197862246-compressed.png)](https://testimonial.to/llama-life/all) Each day we receive heartfelt emails from our users and community members with ADHD telling us about their search for ADHD tools for adults, and how Llama Life is exactly what they've been looking for. Our mission is to help all our users have calm, focused productivity through creating a tool which never feels overwhelming, is fun and easy to use, and allows personalization to a level where you can tailor the experience to how your brain works. Llama Life is all about helping you work through your to-do list, rather than just making never-ending lists. Using the concepts of timeboxing and the Pomodoro Technique (created by [Francesco Cirillo](https://francescocirillo.com/products/the-pomodoro-technique)), combined with a flexible, adaptable approach, Llama Life goes beyond being your everyday task manager, or task timer tool.     What is ADHD? ------------- But firstly, what is ADHD? Attention Deficit Hyperactivity Disorder is a [complex brain disorder](https://www.additudemag.com/what-is-adhd-symptoms-causes-treatments/) where individuals may have trouble focusing on tasks or activities, may become easily distracted or forgetful, find it difficult to or can’t focus, and may struggle with organization and planning. They may also have difficulty sitting still, may talk excessively, and may act impulsively without thinking through the consequences of their actions. We know first hand from our community (and personal experience), that ADHD can have a significant impact on daily life, including academic and professional performance, relationships, and employment. However, with appropriate treatment, support, and systems in place, we know individuals with ADHD can lead successful and fulfilling lives.  ### Recognizing common symptoms of adult ADHD We all face difficulties when it comes to being productive. But it's the extent or impact of ADHD symptoms that can sometimes make being productive feel impossible. Common symptoms of Adult ADHD include: * ​[Time blindness](https://llamalife.co/blog/managing-and-overcoming-time-blindness-when-you-have-adhd-cl9w6vjc993301ko3d3jrawx1) * Difficulty with attention, focus and concentration * Lack of motivation to get started * Can't organize or prioritize tasks * Getting bored easily * Feeling overwhelmed * Easily distracted and [procrastinating](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx)​ How Llama Life can help manage time blindness & improve your focus ------------------------------------------------------------------ If you’re an adult with ADHD, we hear you loud and clear when it comes to time blindness and focus. There are times when you’re experiencing time paralysis, you’re feeling overwhelmed, you can’t focus, and you feel like you’ve tried all ADHD tools for adults out there. We’ve gotcha. Better understand the passage of time by using timers  ------------------------------------------------------ Time blindness is the inability to sense the passing of time, and for many ADHDers, it's very easy to lose the track of time. What a lot of people don't understand is that time blindness is more a sensory issue, rather than an intentional disregard for time. Whilst some ADHDers find a physical timer, like the [Time Timer](https://www.timetimer.com) really helpful, others may prefer a digital timer, or a combination of the two.  With Llama Life, you can set a fixed amount of time for each task, which can help to intensify focus and encourages working on one thing at a time. We also offer two digital timers - a pie timer, or a countdown timer. Unlike other [timeboxing](https://llamalife.co/blog/timeboxing-a-time-management-technique-you-should-try-cl1bq1ah265611kp8l3wfe3ss) apps or [Pomodoro](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg) tools, our pie timer shows 'remaining time' in an absolute sense. This means a 10 minute slice of time always looks the same, and will appear double the size of a 5 minute slice. This will help the abstract concept of time to feel more concrete on a daily basis.  Customize alarms to work for you  --------------------------------- Often, staying on task and focusing for longer periods of time can be difficult with adult ADHD. What a lot of our community members find a really effective tool are alarms. Once you've broken your larger tasks into smaller, doable chunks, have set a time limit per task, use one or a combination of our alarms to help keep you on track.  We have a range of alarms including: * Silent/Visual - no sound, flashes color when time is up. Perfect for when you're in a meeting * Nag Alarm - plays sound when time is up, then reminds you every minute until you turn it off * Continuous - plays sounds when time is up, then plays continuously until you turn it off Understand what time your tasks will start and end -------------------------------------------------- We're not a calendar app, and we're definitely not trying to be one! But in place of having a calendar, we've added features to help with your time blindness even further. With Llama Life, you'll be able to see the start and end time for each task on your list. This time isn't static like a calendar, but will show you the start and end time as you work through your day factoring in any changes you make.  You'll also be able to see your total list time and estimated finishing time, this will help you plan your day better as you'll quickly see if you've overcommitted your to-do list.  [![Testimonial for Llama Life from a user with ADHD mentioning End Time feature](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/end-time-ftw-1677198159332-compressed.png)](https://testimonial.to/llama-life/all) Build awareness of overtime, and track extra time spent ------------------------------------------------------- We understand that there will be times when you're in [flow](https://llamalife.co/blog/how-to-get-into-the-flow-state-cl1a7w8mm181131lqt3rgt0ce4), and want to keep working after the timer ends. You often can't predict when you'll get into a flow state, but you can be reassured that Llama Life will capture any extra time spent on a task!   When the timer hits 00:00, Llama Life will start counting the extra time spent, so all time is accounted for. Understand how you're spending your time ---------------------------------------- It's always a great idea to reflect on how you've spent your time, as a better understanding of this will improve your skills on estimating how much time to dedicate to each task. To help with this, Llama Life will show you a simple report on the tasks you've completed and how much time they took. This report will include all completed tasks whether they're simple tasks you complete on a daily basis, or more complex, or ad hoc tasks.  Use Llama Life to Help Manage Your Distractions ----------------------------------------------- Distractions! They are all around us, everywhere! And they are all fighting for your attention. As a task manager, we want to help you laser focus on each task, whilst minimising distractions.  Set gentle reminders to stay on track  -------------------------------------- We're constantly surrounded by potential distractions, and sometimes need a reminder to bring our attention back to the task at hand. To help with this, Llama Life can play a soft chime at an interval of your choosing. For example, you can have a 25 minute timer which plays an alarm at the end, but also have a chime play every 6 minutes within that to help bring your attention back to the task you're working on.  Drown out distracting noises  ----------------------------- Listening to white or brown noise whilst working can improve your focus, as it can help drown out the often distracting chatter of your thoughts and surroundings, in turn, helping you to relax.  With Llama Life, you can replace the unwanted noises around you with lovely background sounds. You'll be able to choose sounds from a beach, forest, thunderstorm, and wind. [![Llama Life soundscapes available for users to select](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-23-at-14-1677198350085-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Llama Life is easy to use and feels deceptively simple ------------------------------------------------------ We've all come across tools that promise to help, but once you log in or start using it... there's so many bells and whistles that you feel overwhelmed, adding another barrier to using it. This is not our philosophy! Our aim is to never overwhelm you, and to be a task manager which not only helps you create your to-do list, but to also whiz though your list.  Create templated lists to save you time  ---------------------------------------- Preset Lists are one of our community's [most loved](https://twitter.com/MeetKevon/status/1627579896896827392) features. At first they seem so simple - they're lists that you can make ahead of time and use to create routines of daily tasks, or group common sets of tasks together - but the possibilities are endless!  To save time, plan ahead, and to help create calm and structure to your day, we’ve created a [templates](https://llamalife.co/templates) page where you can view, be inspired, and directly import Preset Lists to use. You could import and then use our '[Morning Routine](https://llamalife.co/templates/productivitymethods/morning-routine)’  template as your daily checklist, to help make sure you start your day, the right way for you. You could also use our [Eat the Cake](https://llamalife.co/templates/productivitymethods/eat-the-cake) template for when [Eatting the Frog](https://llamalife.co/templates/productivitymethods/eat-the-frog) seems too daunting or overwhelming. Or, you could create your own Preset Lists to use however you like. Some users have used Presets to replace their weekly planner. One idea is to use Preset Lists to make sure you have breaks throughout the day, as we know it's often easy to forget! Having a Preset List of different break sizes (5 minute break, 30 minute lunch break etc) will help you to remember!  Integrate with your existing workflow ------------------------------------- We want to add to your existing productivity system, not overcomplicate it. Llama Life is designed to complement your other task management tools like your calendar or planner.  Llama Life also integrates with Todoist and Notion (Notion integration in Beta) so you can continue to work with your favorite tools by importing tasks and to do lists from Todoist and Notion with just a few clicks. Add fun to your Adult ADHD management tool kit with Llama Life   As they say, life's too short to not have fun! And we couldn't agree more! Plus having fun, or enjoying what you're working on, means more stimulation that can help to increase dopamine more quickly. Often, adult ADHD brains can struggle to maintain motivation when the rewards or impact takes longer to achieve (why breaking up larger goals is a must). We've considered this greatly in our design, and have sprinkled in fun and whimsy throughout Llama Life.  Personalize with colors and emojis  ----------------------------------- You can personalize each task by choosing an emoji and individual task colors. This helps to visually group similar tasks together or highlight tasks which need to stand out. Your to-do list does not need to be boring!  Celebrate every task you complete --------------------------------- Along with our options to personalize your experience with colors and emojis, we also celebrate each and every single task completed with confetti. 🎉  Because, we believe every win should be celebrated!  [![Llama Life celebrates every completed task with confetti](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ezgif-1677199711074-original.gif)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) More ADHD friendly features to come in 2023 With every single feature we add to Llama Life, we want to be able to help our community members tackle one or more of the difficulties with productivity they may be experiencing. If you have ADHD, know that we take your feedback to heart, and are always trying to think of ways we can help. And we're proud to be part of your Adult ADHD management system. We have many more features coming this year that we hope will help make 2023 your most productive year yet! We have plans for a mobile app, more sound related features to help you recenter, integration improvements and more- watch this space!   As you use [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), we'll love to hear your thoughts, feedback and any feature ideas you may have.  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690861623198-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to add calmness and structure to your day by using Presets Author: Marie Ng Published: 2023-01-17 Category: Productivity Tags: productivty, presets URL: https://llamalife.co/blog/null ​​Adding calmness and structure to your day ------------------------------------------- You know that feeling that despite working all day, your to-do list doesn’t feel any shorter? And then you end up taking this guilt and stress with you into the next day, where the cycle continues? 😞 Maybe you wish you could start your day feeling calm, clear, and focused instead? Well, we have something that can help
  We call them Presets, and they are one of our most loved features within our community. But... firstly, what are Preset Lists?!  ------------------------------------------- A Preset List is a templated list of tasks you can reuse, again and again. **​**You can make them ahead of time and use to: * create and stick to routines, or build new habits * group or categorize common tasks together * test out different productivity methods * save time by not creating tasks from scratch  * and more!  Preset Lists are simple in concept, but incredibly powerful. With some creativity, the possibilities are endless!  How do I access Preset Lists? -------------------------------- In the web version, in the Task Manager, click the icon on the top right to access Presets. Here you’ll be able to load Presets straight away, amend, or create your own. [![Llama Life Preset List button](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-08-01-at-13-1690861745867-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) On the iOS app, to access Preset Lists, click on the third icon from the left in the navigational bar on the bottom.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-03-05-at-16-1709615783949-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Create and stick to routines, or build new habits  ----------------------------------------------------- There are many things we want to do more of, but we forget to, can't focus or [procrastinate](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx), or we might lack the discipline to commit - add these tasks onto a Preset List. This way, you can easily load them into your to-do list, and make sure they're part of your priorities for the day.  Some routines that may help add structure and calmness to your work or non work-day may include our [Morning routine](https://llamalife.co/templates/productivitymethods/morning-routine), [Work day wind down](https://llamalife.co/templates/productivitymethods/work-day-wind-down), [Weekly review](https://llamalife.co/templates/productivitymethods/weekly-review) and [House cleaning](https://llamalife.co/templates/personal/house-cleaning) templates. These are all available for you to import directly from our [templates page](https://llamalife.co/templates) into your Preset Lists, and start using immediately. [![Llama Life morning routine Preset List ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-15-at-15-1676436051651-compressed.png)](https://llamalife.co/templates/productivitymethods/morning-routine) Presets can simplify your productivity system by making you more efficient ----------------------------------------------------------------------------- There are so many different productivity systems and methods out there! Which ones work best for you? And then, which one is going to work best for you _today_? We understand it's not going to be the same method each day, with Preset Lists, you can have any and all methods ready for you to load when you need.  Maybe [Eat the Frog](https://llamalife.co/templates/productivitymethods/eat-the-frog) works well? Or on days when motivation to start with the hardest task is lacking, try our [Eat the Cake](https://llamalife.co/templates/productivitymethods/eat-the-cake) method, or stick with the [Pomodoro](https://llamalife.co/templates/productivitymethods/pomodoro) method. You can also design your own system, by creating a Preset List that captures how your brain works best.  Once you've imported these templates into your Preset Lists, you could also mix and match different [productivity methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) - you may want to start the day eating the cake, but then move onto Pomodoro in the afternoon! [![Different Preset Lists available on Llama Life's templates page](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-15-at-15-1676436451052-compressed.png)](https://llamalife.co/templates) Presets can help categorize your tasks better ------------------------------------------------ Another great way to utilize the power of Presets is to categorize recurring tasks based on their focus areas. This is perfect if your role has many different responsibilities.  If you're a people leader, you may find our [Manager check-in](https://llamalife.co/templates/work/manager-check-in), [Conducting an interview](https://llamalife.co/templates/work/conducting-an-interview), and [Daily stand up](https://llamalife.co/templates/work/daily-standup) [templates](https://llamalife.co/templates) useful to import into your Preset Lists. With these Presets, you may load the entire list as they walk you through a process.  Or, like our community member below, you could create your own Presets that outline recurring tasks that fall under different focus areas like Media, HR, and Product. You would then load individual tasks when needed.  [![Examples of Llama Life's Preset Lists](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-15-at-16-1676437919624-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Save time by reusing Preset Lists, again and again  ------------------------------------------------------ By using Preset Lists, you will save time. Yes you read that right! How? Because you've planned ahead and created an entire list or tasks which you don't have to create again - you can click on load and like magic, it's there. You can edit them when needed by changing the time allocated, emojis, and the task colors, but, you do not have to create them again. #winning  Todoist integration ------------------- Llama Life is designed to help you focus and work through each task by becoming part of your productivity system. If your current productivity system includes Todoist (a place you might store a 'master' list of projects and to-dos), we'll fit in very well! You'll be able to import tasks from Todoist to Llama Life with just a few clicks. These tasks will then be in their own Todoist Preset List.  [![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2024-03-04-at-17-1709615908949-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Be creative! Some more ideas to maximize your use of Presets  ------------------------------------------------------------- You've got our [templates](https://llamalife.co/templates) page with lots of pre-made Preset Lists to help spark ideas, and save you time. But if you're in need of more inspiration, our community is key, because, boy, do they know their stuff.  Some great ideas that have been shared with us include:  * Create a Preset List to capture tasks you need to get done [throughout the week](https://twitter.com/cathyraffaele/status/1621407568034955264) but not sure as to when eg. Call Mum, book restaurant, buy present  * Create Preset Lists based on the frequency of tasks eg. Daily tasks, End of Month tasks, Quarterly tasks  [![A weekly tasks Preset List showing random tasks ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-02-15-at-16-1676440693407-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) ### Give Preset Lists a go and let us know your thoughts!  That calm feeling you were looking for? Presets may be the key... Give it a go and please let us know your thoughts! We love hearing from our community!  [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690861923089-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Quick guide to getting started with Llama Life today Author: Marie Ng Published: 2023-01-16 Category: Productivity Tags: productivity, llama life URL: https://llamalife.co/blog/null Welcome to Llama Life! ---------------------- Firstly, welcome to our fam! And thank you for using [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8)! As a small team đŸ‘©đŸ»â€đŸ’»đŸ‘©đŸ»â€đŸŽ€đŸŠ™, we really really really appreciate your support. Llama Life is currently available on the [Llama Life](http://www.llamalife.co), as well as an [iOS mobile app](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8).  Now that you've signed up, let's get ready to rock and roll. You'll be completing your first task with us in no time! ### A quick start guide: ✅ Add tasks to your list. ⏳ For each task, add a duration in minutes. If no duration is added, it will default to 25 min. ([Pomodoro Method](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg)) 🔝 The task at the top of your list is automatically loaded into the timer. THIS task should be your current focus. ▶ When you're ready to begin the task, start the timer by clicking the ‘play button'. ⭐The goal is to try and give this task 100% of your focus, till the timer runs out. ❗TIP: If this is challenging, try starting with shorter timers eg 5 min, and breaking big tasks into smaller ones. [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690861979263-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Finding the right productivity method that works for you Author: Marie Ng Published: 2023-01-12 Category: Productivity Tags: timeboxing, productivty method URL: https://llamalife.co/blog/null What's a productivity method?  --------------------------------- Productivity systems and methods are designed to help individuals and teams work more efficiently and effectively. There are many different approaches to productivity, and the best method for you will depend on your personal preferences, the specific needs of your work or project, and how your brain works.  Tips to help you find the best method for you --------------------------------------------- Finding the best productivity method for you can take some time and effort, as different methods may work better for different people and tasks. Only you know how you like to work! A few tips to help you find the best method: 1. ​Start by identifying the specific issues you're facing with your current productivity level. Are you having trouble staying focused? Are you having trouble prioritizing tasks? Are you feeling overwhelmed by the amount of work you have to do? Identifying these specific issues will help you choose a method that addresses them directly. 2. Try lots of different methods. There are many different productivity methods available, so it's important to experiment with a few different ones to see which one works best for you. Start by trying one method for a week or two, and then move on to the next one if it's not working. You're not locked into any one method.  3. Be flexible. Once you've found a method that works well for you, don't be afraid to make adjustments as needed. A productivity method that works great for a certain task or project may not work as well for others. Be open to trying new techniques and experimenting with different approaches. 4. Keep track of your progress. Keeping a log or journal of your progress can help you to see what's working and what's not. This way, you can evaluate which methods are the most effective, and adjust your approach as needed. 5. Seek advice and guidance. You can also seek advice from experts and people who have experience with different productivity methods, like coaches, trainers, or colleagues. They can provide you with guidance, tips and strategies to help you find the best method for you. 6. Experiment with a combination of methods. It's also possible to use different methods at different times or for different tasks. For example, you can combine a [time blocking](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6) method to schedule your day and the [Eisenhower matrix](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas) to prioritize tasks, this allows you to have a full view of what you need to do, when and how. [![A large square showing how much I want to do today with smaller squares showing what I do and what is possible](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-12-at-12-1673487187010-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en) What methods are there to try? ------------------------------ There are quite a few to consider! Some popular methods include: [The Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg)​ ------------------------------------------------------------------------------------------------------------------------------------------- This method involves breaking work into short, focused intervals (typically 25 minutes) called 'pomodoros'. After each pomodoro, you take a short break (usually 5 minutes), and after every four pomodoros, you take a longer break (usually 15 minutes). This system helps to combat fatigue and maintain focus by giving your brain regular rest periods. ​[The Eisenhower Matrix](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas)​ ------------------------------------------------------------------------------------------------------------------------------------------ This method is a way to prioritize tasks based on their level of importance and urgency. The matrix is divided into four quadrants, with 'important and urgent' tasks in the top left, 'important but not urgent' tasks in the top right, 'not important but urgent' tasks in the bottom left, and 'not important and not urgent' tasks in the bottom right.  By sorting your tasks into these categories, you can focus on the most important and pressing tasks first, while still leaving time for the less critical but still important tasks. The Getting Things Done method ------------------------------ This system is for organizing and managing tasks and projects. It involves five steps: capturing, clarifying, organizing, reflecting, and engaging.  The method is based on the idea that by breaking tasks into smaller steps and making sure that you have a system for capturing and organizing new tasks and ideas as they come up, you'll be better able to stay on top of your to-do list and make progress on your goals. [Timeboxing](https://llamalife.co/blog/timeboxing-a-time-management-technique-you-should-try-cl1bq1ah265611kp8l3wfe3ss)   ------------------------------------------------------------------------------------------------------------------------- Timeboxing is a technique that involves allocating a specific, fixed amount of time to complete a task or set of tasks. This can be a useful way to stay on track and make the most of your time. You can try timeboxing by using Llama Life to set a time limit for each task. By making sure you're not spending too much time on a single task at the expense of others, and you can also ensure that you're making steady progress throughout the day.  It also helps to reduce procrastination and indecision as you set a clear goal to finish the task in a certain amount of time. [![Llama Life app task list showing timeboxing method](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-12-at-11-1673487435842-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) [Time blocking](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6) ------------------------------------------------------------------------------------------------------- This approach divides your day into blocks of time and assigns specific tasks to each block. By doing this, you're able to stay on top of your schedule and ensure that you're making the most of your time. With this method, you are also able to schedule specific tasks at the time of the day when you are the most productive. The Kanban method ----------------- This method is based on the principles of just-in-time manufacturing and it’s widely used in software development and agile methodologies. It’s visual and flexible, it allows you to prioritize and organize tasks in columns, showing the progress of each one. Make most of your time and energy --------------------------------- Ultimately, it's important to remember that productivity is not just about getting more done, but also about working smarter and making the most of your time and energy. So don't get too caught up in finding the perfect method, instead, focus on what works for you and what makes you feel productive.  Once you've figured out what works for you - use [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) to support your chosen productivity method!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862096384-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Looking for a great replacement for the 30/30 app? Try Llama Life Author: Marie Ng Published: 2023-01-12 Category: Productivity Tags: productivity, 30/30 URL: https://llamalife.co/blog/null Love for the 30/30 app ---------------------- We love receiving emails from our users and sometimes emails start with something like this... "I've been looking for a replacement for the 30/30 app for aaages..."  "I loved the 30/30 app and then it disappeared, literally, just ghosted me..." And our very favourite... "When 30/30 disappeared, I thought all was lost, until I found [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8)! You saved me." Wow.  Ok, we hear you loud and clear, a lot of productivity enthusiasts and people struggling with getting tasks done alike, loved the 30/30 app.  Llama Life and the 30/30 app  ----------------------------- On our mission to creating a tool to help all our users have calm, focused productivity, we've added a lot of features which we feel will be able to help if you're searching for a replacement for the now defunct 30/30 app.  At our core, [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) and 30/30 are both time management tools that help users stay on track by allowing them to create a list of tasks, and setting a specific amount of time for each task. [![Llama Life productivity app showing task timers and preset lists](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ios-app-view-5-clear-1709617108879-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Llama Life features Specifically speaking, [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) is designed to feel simple (we know how feeling overwhelmed can derail things), be fun to use (dopamine!), and allows you to personalize the experience to how your brain works.  We've incorporated timeboxing and the [Pomodoro Technique](https://llamalife.co/blog/25-minutes-the-pomodoro-technique-for-improved-productivity-clcraoq7t580971pnth83sfopg), however have allowed room for flexibility as we know there isn't a one-size-fits-all solution for [productivity methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx)!  Increase your focus and time  ----------------------------- Setting a fixed amount of time for each task, helps intensify focus and encourages working on one thing at a time. Sometimes it helps to start with a small timer and build your way up - you can set timers as little as 1 minute, or several hours...the choice is yours. Use alarms that work for you ---------------------------- We have a range of alarms including: * _Silent/Visual_ \- no sound, flashes color when time is up. Perfect for when you're in a meeting.  * _Nag Alarm_ - plays sound when time is up, then reminds you every minute until you turn it off. * _Continuous_ - plays sounds when time is up, then plays continuously until you turn it off. Set gentle reminders to stay on track  -------------------------------------- We're constantly surrounded by potential distractions, and sometimes need a reminder to bring our attention back to the task. Llama Life can play a soft _chime_ at an interval of your choosing. For example, you can have a 30 minute timer which plays an alarm at the end, but also have a chime play every 6 minutes within that. Understand what time tasks start and end ---------------------------------------- See the start and end time for _each_ task on your list. You'll also be able to see your _total_ list time and estimated _finishing_ time, to help you better plan your day. When your timer ends, capture the extra time -------------------------------------------- There may be times when you're in flow, and want to keep working after the timer ends. When the timer hits 00:00, Llama Life starts counting the _extra time_ spent, so all time is accounted for. Create templated lists to save time -------------------------------------- Create '_Preset Lists_' for tasks you perform together, or are recurring, eg 'Morning' can include a number of tasks that you do every morning.  Presets can then be loaded into your main list with a few clicks. [![Llama Life preset lists of recurring tasks ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-12-at-11-1673484114711-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Have fun whilst being productive -------------------------------- Along with our options to personalize your experience with colors and emojis, we also celebrate each and every task completed with confetti.  Better understand the passage of time  -------------------------------------- Unlike other timers, [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8)'s pie timer shows 'remaining time' in an absolute sense. This means a 10 minute slice of time always looks the same, and will appear double the size of a 5 minute slice. The abstract concept of time now feels more concrete. Drown out distracting noises ---------------------------- Replace the unwanted noises around you with lovely background sounds. You'll be able to choose sounds from a beach, forest, thunderstorm, and wind.  Pick task colors and emojis --------------------------- You can personalize each task you can choose an emoji and background color. This helps to visually group similar tasks together or highlight tasks which need to stand out. Integrate with your existing workflow ------------------------------------- Work with your favorite tools by importing tasks from Todoist and Notion (Notion integration in Beta) into [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) with just a few clicks.​ Understand how you're spending your time ---------------------------------------- [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) will show you a simple report on the tasks you've completed and how much time they took. A great alternative to try  --------------------------- If you're a fan of the 30/30 app and keen for an alternative, give ​[Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) a go!  And please let us know your thoughts!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862157114-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## 25 minutes: The Pomodoro Technique for improved productivity Author: Marie Ng Published: 2023-01-11 Category: Productivity Tags: productivity, Pomodoro URL: https://llamalife.co/blog/null What's the Pomodoro technique?  ------------------------------- No, it's not about tomatoes! 🍅 The Pomodoro Technique is a popular time management method that can help increase productivity and focus. It was developed by Francesco Cirillo in the late 1980s, and its popularity has continued to grow ever since.  The technique is based on the idea that frequent breaks can help to improve focus and productivity, and it involves breaking work into short, focused intervals called 'pomodoros'. [![Eight squares all coloured in to different levels highlighting splitting your focus and multitasking does not work](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-12-at-14-1673494847692-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  What does it involve? --------------------- 1. Choose a task to work on 2. Set a timer for 25 minutes (the length of one pomodoro) 3. Work on the task until the timer goes off 4. Take a short break (usually 5 minutes) 5. Repeat steps 2-4 four times 6. After the fourth pomodoro, take a longer break (usually 15-30 minutes) The idea behind the technique is that by working in short, focused bursts, you'll be less likely to get bogged down or distracted by other tasks. And by taking frequent breaks, you'll be giving your brain the rest it needs to maintain focus and avoid burnout. Reasons to try it ----------------- The Pomodoro Technique is best used for tasks that can be broken down into smaller, focused chunks. It's particularly useful for tasks that are prone to distraction, such as writing, coding, or research. It's also a good method for people who struggle with procrastination, who can't focus and need a sense of structure to their workday. Other reasons why some swear by the Pomodoro Technique: * Many find that by breaking down large, complex tasks into manageable chunks, it makes them less daunting, and therefore more doable * Having the timer provides a sense of urgency which helps to reduce procrastination * It allows you to track your progress, as you can measure how many pomodoros you've completed in a day or week * It encourages a more active form of resting as you can use the breaks to do physical activities, stretching or even doing other small tasks Why the Pomodoro technique may not work for you ----------------------------------------------- But alas, the Pomodoro Technique may not work for you if you find it difficult to stick to a strict 25-minute time limit, especially if you're working on a complex task.  It may also not be a fit for you if:  * you find it difficult to get back into a task after a break  * you find the timer, and the set time frame of 25 minutes restrictive to getting into a flow state  * you do a lot of tasks which require deep thinking or complex problem solving One solution for everyone?  --------------------------- It's important to note that the Pomodoro Technique may not be the best fit for everyone and that's okay, there are many other [productivity methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) to explore.  A good idea is to be open minded in terms of elements of different productivity methods, and mix and match, or create your own method that works for you.  But if you're looking for a simple and easy-to-use method for managing your time and boosting your productivity, the Pomodoro Technique is worth trying out.  You can test if the Pomodoro Technique is a fit for you with [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), where the default time duration for tasks is 25 minutes!  [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690862423454-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Tips to create a productivity system that works for you Author: Marie Ng Published: 2022-11-29 Category: Productivity Tags: productivity, system URL: https://llamalife.co/blog/null Often when I talk to people about productivity, they say they've tried many apps and tools, but never found one that sticks.  I've done this too. [![Two bar charts showing time researching apps versus using apps the time spent researching is higher](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-01-11-at-16-1673413693795-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)​ I was talking to my Mom about this (because she is the most productive person I know), and was fascinated to learn she just uses a pen and paper to organize her day. That's it!  What Mom made me realize is that a tool, is just a tool. And [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) is no exception. The tool has to be functional, no doubt...but most importantly you need a system around how you use that tool and how your brain works. What is a productivity system?  ------------------------------- A system is YOUR process around how you approach what needs to be done. A system is a very personal thing - what works for one, might not work for another - everyone is unique. How does [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) fit into your system - how do you capture what needs to be done? How do you plan your day, work through your list etc? There are many different [systems and methods](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx) to consider! ### As an example, here's my system:  1. I collect ALL my to-dos in a todo list app (I'm currently using Notion, but in the past have also used Todoist, TickTick, Trello) 2. I sort out what needs doing by project and by date 3. Then, for tasks due today, I move them into [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8). For me, Llama Life is very much about what needs doing NOW, and it helps me work through my list 4. I also try to break things down into small tasks, as they feel more manageable that way 5. Finally, when I'm done for the day, I do a quick review and plan what needs doing the next day. This way I can hit the ground running [![The words reflection clarity mistake action and curiosity laid out crossing each other like in a game of scrabble ](https://gallery.eocampaign1.com/50cabdf6-651c-11eb-a3d0-06b4694bee2a%2F1621304080708-reflect.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  Some quick tips on using Llama Life : ------------------------------------- 1. Did you know you can quickly add tasks, simply by tapping the letter 'A'? More keyboard shortcuts can be found [here](https://llamalife.co/keyboard)​ 2. Save time by turning on Smart Time Detection. This will allow you to set a task's duration simply by typing a number after the title eg 'Reply to emails 10' will create a task called 'Reply to emails' and assign a duration of 10 minutes 3. Use our Presets to save even more time! If you've got recurring tasks, create them once and upload them into your main list when needed  4. Have tasks related to the same project? Assign them the same emoji to visually group tasks together. You can also change the default emoji by choosing one while you're adding a new task You can view more information on our features [here.](https://llamalife.co/features)​ Written by [Marie Ng](https://twitter.com/threehourcoffee)​ Founder, Llama Life  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do lis](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862523126-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Managing and overcoming time blindness when you have ADHD Author: Guest writer Published: 2022-10-31 Category: ADHD Tags: ADHD, time blindness URL: https://llamalife.co/blog/null One of the biggest unspoken struggles that all ADHDers face? Time blindness.  ----------------------------------------------------------------------------- [![ADHD Alien comic on time blindness ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-16-1686119132808-compressed.png)](https://adhd-alien.tumblr.com/post/187258553524/why-i-do-everything-at-the-last-minute-from) --------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Source: [ADHD Alien](https://adhd-alien.tumblr.com/post/187258553524/why-i-do-everything-at-the-last-minute-from)​ It shows up for me in a few different ways - the first one being that I have no idea how long things take me to complete. None at all. I don’t seem to understand the concept that some things will take me longer than others to complete, I find it pretty much impossible to estimate how long a task will take, and I also feel as if tasks which I \*could\* get done more quickly end up dragging out because they don’t have a fixed amount of time dedicated to them. [![Two time blocked calendars, one showing three tasks scheduled titled 'Plan', the other showing one task taking up the whole day titled 'Reality'. ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2022-10-31-at-16-1667194002155-compressed.png)](https://www.instagram.com/p/CcnCisXqVaj/) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  It's hard to estimate time for tasks ------------------------------------ As you can imagine, this is far from ideal. It means that I usually tend to estimate that \*anything\* will take me one hour to complete, and account for this amount of time to get it done - no matter whether it is one tiny piece of admin work or writing a whole blog like this one (oops). Surprisingly enough, there are not too many tasks in this world that take exactly one hour to complete, so I am usually left:  a) without enough urgency to motivate myself to actually do the task, or  b) rushing around, typing at a rapid speed, attempting to multi-task and up to my eyeballs in stress. Sigh. A near sightedness for the future  ---------------------------------- The second way that time blindness shows up for me is as a “near-sightedness for the future”. By this, I mean that I can’t seem to see a faraway future - I can only visualise a blurry jumbled mess, and only begin to see the future clearly as it becomes millimetres away from smacking me right in the face. So, for example, if a project has a deadline that is still a little while off, I can’t quite comprehend that deadline - I just know that it doesn’t need to be done \*now\*, feel unable to chip away at it, and will put it off and off and off until the deadline becomes worryingly close.  Perception of an endless amount of time  ---------------------------------------- This leads me to the third and final way that time blindness adds another level of complexity to my ever-chaotic life. Within this blurry, faraway future that my near-sighted brain won’t allow me to bring into focus, I seem to think that I have \*endless\* time. Since I’m not very good at knowing how long things take me to complete, and since I’m not able to consider all of the other things that I have to get done in the future, that faraway future can feel like an endless pit of time that, “yes, of course, I can fill with another project!” when in reality, I absolutely do not have the capacity. If you’re an [ADHD](https://llamalife.co/blog/the-best-adhd-tool-for-adults-built-by-an-adult-with-adhd-clehs701m54221llklycn38pt)er reading this article, I imagine that you are probably nodding along in agreement, while potentially also letting out a little sigh. But fear not - I am about to share a few little tips and tricks that I have learnt along the way that act as a lovely new pair of glasses to bring our time blindness into focus. **Tip #1: Time yourself** ------------------------- As we’ve discussed, we’re not very good at estimating how long things take us, so \*actually\* measuring the time that it takes is a really quick and easy way to gather this data to set us up for more accurate estimations in the future. Start a spreadsheet of all of the tasks that you do on a regular basis, and the next time you do them, use  [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) to see how much time you take. If you record this in your spreadsheet over the course of a week, you should have a pretty accurate average length of time for each of your regular tasks, which you can use next time you have to allocate time for those tasks. Tip #2: [Time Block](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6)​ ------------------------------------------------------------------------------------------------------------- Once you have these average timings per task, use them to physically block out the time that you need to complete a task in your diary. For example, if you work out that a 1000-word blog takes you 90 minutes to write, the next time you find out that you have a 1000-word blog to write, as soon as the task gets added to your to-do list (this part is vital, I know how forgetful you can be), you can block out a 90-minute chunk of time in your diary to get it done.  This way, you’ll have just the right amount of time to complete it, giving you that perfect sweet spot between urgency and panic, you’re making sure that it \*actually\* gets done by accounting the time for it straight away, and it will also help with bringing your future capacity into focus because you can physically see how much of your week is blocked out. **Tip #3: Use a digital Visual Timer** -------------------------------------- Using a visual timer has been a game-changer for me. I have a physical timer with a pretty little coloured face that I use for IRL tasks like cleaning, doing my make-up, and showering, and I use [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), a virtual timer, for anything that I’m doing on my laptop. If using Tip #2, I’ve [time blocked](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6) 90 minutes to get my blog written, I can have a 90-minute countdown timer showing on my screen while I am writing. This helps me to make sure that I actually get the task done during the allocated time rather than accidentally letting it drag on, allows me to check in at the halfway point, and keeps me accountable to staying focused because I have a constant reminder of urgency. [![Three different views of Llama Life app showing tasks pie timer digital timer and Presets for recurring tasks ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/ll-1-1667447545068-compressed.png)](https://llamalife.co/?utm_source=Llamalifeblog) These tips might seem fairly simple but, as with most of the things that help our ADHD brains, it is usually the simplest things that help the most! I hope that your time vision will be improved and you’ll be feeling more productive than ever, and I can’t wait to hear how you get on. **Written by** [Ellie Middleton](https://www.linkedin.com/in/elliemidds/)  Ellie is an advocate for the Austistic and ADHD community, and started the [(un)masked](https://www.patreon.com/weareunmasked) community for neurodivergent busy brains**.**  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862597304-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## My pivot from corporate to tech startup Author: Marie Ng Published: 2022-07-01 Category: Startup Tags: productivity, career change URL: https://llamalife.co/blog/null ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/karly-santiago-79ut1cryoq0-unsplash-1656908145130-compressed.jpg) It’s been 6 months since I made the decision to join a tech startup ([Llama Life!](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8)) as their first employee.  ---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------- ### Part of a 2 women team, with the Founder. As someone who has worked for enterprises (think large bank, telco and health insurance companies) for the vast majority of their career thus far, let me tell you, this was a major shock to the system! Some negative, but, mostly positive ‘shocks’. A quick snapshot of my background - over the span of two decades of my working life, I have spent 9 years, so almost half, working for large businesses with 25,000 employees or more. To say that I was institutionalised to how enterprise businesses worked, would be correct. When you work for a business that size, generally, things are slower to progress, there are more people involved in every decision, you get used to meetings for the sake of meetings, and putting together business cases and presentation decks felt like a weekly task. Don’t get me wrong, I have definitely enjoyed most of my previous roles, and have learnt a hell of a lot. I’ve made wonderful friendships I would forever cherish, often given opportunities for growth, and felt engaged in my work. But when you start feeling institutionalised and your mind begins daydreaming and thinking “what if..?” like I was, it may be time to consider taking the scary jump, and pivot yourself from corporate to start up.  Below is my super honest experience so far! [![Decision flow chart starting with 'I want to do this' and the two options are to 'do it' or to 'do it scared'. ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2022-07-04-at-14-1656910592021-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  ​Your impact is great One of the first things that hit me hard, in a good way, was impact. Impact in that your work can be seen, felt, recognised, and appreciated immediately. When you work for a startup, every little thing you do adds up quickly. It feels immensely gratifying to know that everything that you do (and don’t do) is adding directly to the business’ goals. You’ve never been in a role where it has been clearer how you are helping to take the startup that one step closer to its vision. On the other side of this, is the potential pressure you’ll feel. You’re not the Founder, but working so closely with the Founder, you begin to live and breath the mission. And sometimes, you may feel pressure because of this. It’s pressure most likely created by yourself. But one you must be on the lookout for and manage accordingly, because it can grow legs. ### You better start sprinting, now I think it’s safe to say that most people would assume working for a startup would mean a faster pace of work. I can confirm, this is true! But it’s not just the pace of how you work. You’ve gotta think faster too. Be on your feet always! Everything you do is kind of an experiment, iterating fast is crucial, and so is deciding to start, stop, or continue something. There is no time to [procrastinate](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx).  In a corporate landscape, there is often more time to do the work but also to get the work going. There’s more people you need to get on board with your idea, a business case to present, and funding to be approved. There’s also often red tape or office politics to navigate. I always believed I worked fast, but discovered that maybe it wasn’t so fast, or as fast as I thought when I joined Llama Life! I think it was my personal pace in a corporate environment that I thought was fast, but when thrown into a startup culture, I had to change gears. There’s no right or wrong in terms of this - but rather what works for you and how you like to work. I found myself getting more and more frustrated with how slow things were moving, and desperately wanted to change this. ### You will have full ownership When you work for a startup, you will own your work. Almost every aspect of it. I’m not saying I didn’t own my work back in my previous corporate roles, but at a start up, especially one with 2 people in it, you will be given ownership to make decisions that may feel outside of your role. Let me explain. In my previous roles, I may have had an idea, talk to colleagues and my people leader about it, build the business case, get the budget for it, create it, then the marketing team might get involved, decide how to market it, then you speak to the Communications team about how it’s going to be shared internally, you may have to collaborate with another project team that has overlapping remit etc etc. At a small startup, I may have an idea, pitch it, then the Founder may literally respond with, “Great idea, go do it.” And then you go! It’s liberating to be given not only this trust, but also the freedom to make decisions. ### You will feel like you are being micro managed With this ownership comes accountability, and a feeling like you are being micromanaged. In particularly when you first join. This took a bit for me to adjust to. I’ve never been a fan of being micro managed and the same still applied in a start up. This feeling lasted for a few months whilst I was getting adjusted, but has tapered off now. In hindsight, I think it was more of an increased visibility of my work that felt like micro management. No people leader has cared about my work to the same degree before. No other people leader have had so much relying on what I produced. As part of such a small team, it’s essential for the Founder to know that you’re spending the right amount of time on the right things, and to check in regularly considering how precious time is. [![Two cartoon characters, one jumping on a trampoline with the trampoline being a 'supportive community', and the other standing still.](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2022-07-04-at-15-1656910988922-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)  ### You will use all your skills  When you work for a startup at pre-seed stage, you will be able to use all your skills. Every single one of them! Because between you and the Founder, you are the entire business. Kind of daunting but really exciting too. So the job title in my contract may say ‘Head of Content, Community & Partnerships’, but it goes way beyond that. You will be using skills you have gained from every other role you’ve had, and you’ll be picking up new skills left, right, and centre. For some this may be frustrating. There’s a reason you’ve moved on from, let’s say HR, to Marketing, but alas you will be looking after HR for a while! ### You may need to forget some things too Every now and then, I find myself slipping into what we’re affectionately calling ‘Corporate Speak’. You know what I’m referring to! After nearly a decade of creating presentation decks, business cases, content for enterprises - it has taken some time to forget these. Even when I think I’m doing well, it comes up again! Changing from corporate to start up will mean you will have to reevaluate how you do things and being open to adapting (quickly!). ### You will be part of a super tight knit team When you join a startup at such an early stage, you will play a key role in the culture. Right now, the Founder and I are the culture! It’s such a different scenario to work closely in a small team that’s the entire company, then to work in a small team that’s part of a large corporation. I believe the company culture is the heart of the company and the potential to help shape this was too good of an opportunity! So if these guys are the entire company
. then you know what to expect, right?  What's next?  ------------- So that’s a wrap on my first 6 months foray into a tech startup. I’ll update you again at 12 months. If you’ve made the jump recently as well, I would love to hear how it’s going and if you agree with the above! [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862650339-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How the right white noise can improve focus and clarity Author: Marie Ng Published: 2022-04-16 Category: Productivity Tags: productivity, focus, white noise URL: https://llamalife.co/blog/null ![Black noise cancelling headphones on a bright yellow background](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/c-d-x-pdxa82obo-unsplash-1650524613277-compressed.jpg) Are you someone who thrives working in a buzzing cafe full of life and activity? Or do you have noise cancelling headphones on right now as you read this? It seems that noise, sounds and music preferences whilst working, go from zero (absolute silence) to really loud, and everywhere in between. Let’s explore _white noise_ specifically. What is white noise?  --------------------- White noise goes beyond the television static that so many of us associate it with. It’s called ‘white noise’ as it’s the auditory equivalent of ‘white light’, which contains equal intensities of all kinds of lights. White noise is a combination of sounds from every frequency on the acoustic spectrum.  What does this mean? When you hear white noise, you’re actually listening to roughly 20,000 different tones of sounds, all at the exact same time. Wow. A simple way to think about it- When you’re at a social gathering and there are a few different people talking, you can easily tell the voices apart. Now imagine you’re at a concert, there’s the loud music as well as hundreds of conversations in the background, it’ll be impossible to distinguish the different voices. **It can help drown out the distractions**  ------------------------------------------- One way in which white noise could improve your focus is by eliminating other noise distractions_._ If you’ve been working remotely like me for some time, I’m sure you’ve perfected this. Whether it’s your neighbour mowing the law (again Bob, this is the 2nd time this month?!), constant roadworks, or just people walking past on their phones - white noise could help prevent your flow from being interrupted. Meaning, a boost to your productivity! You can access soundscapes, as well as mix and match your own soundscape via [Shhh Noise](https://www.shhhnoise.com).  Volume is important!  --------------------- A [study](https://news.illinois.edu/view/6367/205068) conducted by researchers at University of Illinois observed people working in different noise levels. They found that the best performance was among those listening to 70dB (loud as a washing machine or dishwasher) of noise - just enough to help drown out other noise distractions, but not too loud to be overwhelming. Relax. Revive. Reset.  ---------------------- We all know that poor quality sleep or not enough sleep can negatively impact our focus. As someone who needs to be creative in their role, let me tell you, when you feel exhausted, it’s tough to come up with funny llama puns! Listening to white noise can help you to relax, and promote better sleep. My kids are testament to this.  Each to their own ----------------- Saying all this, sound, like all other aspects of experiential qualities of your working space (think temperature, lighting, colours) is quite personal. We all have our preferences. The important thing is to ensure your working space at home is set up to encourage your focus and productivity. If your working arrangement is hybrid, or at the office, talk to the relevant person about ensuring conditions are set to encourage [flow](https://llamalife.co/blog/how-to-get-into-the-flow-state-cl1a7w8mm181131lqt3rgt0ce4). ![Women wearing noise cancelling headphones and holding a mobile singing loudly.](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/bruce-mars-dbgwy7s3qy0-unsplash-1650071615834-compressed.jpg) Once you have figured out your sound preferences, and are ready to work through your to-do list, a tool that will help you have calm, focused productivity is [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8). Give it a go!  [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690862781971-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to improve your productivity by working smarter, not harder Author: Marie Ng Published: 2022-04-04 Tags: productivity, to do list, time management, work URL: https://llamalife.co/blog/null ![Human hands typing on a keyboard, a yellow watch, mobile phone and computer mouse is also on the white desk](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/damian-zaleski-ryyr-k3ysqg-unsplash-1650599560632-compressed.jpg) Feeling overwhelmed, exhausted and overworked.  These are feelings we all want to avoid, but unfortunately we all feel once in a while (hopefully, not too frequently for you). Let’s do something about it! How to start working smarter, not harder ---------------------------------------- It’s time we start working _smarter,_ not _harder_! In our professional lives and beyond. Now, what this may look like may be different for everyone, but I think we can agree that if we were to start working smarter, we would: * [procrastinate](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx) less * increase our productivity * feel more motivated * feel more job satisfaction * save time * save energy * stress less I searched far and wide in a hope to find some pearls of wisdom for us. No really, I asked a few relatives, friends and former colleagues - and alas, they did deliver! In no particular order: **Do not try to multitask âœ‹đŸ»**  -------------------------------- Do one thing at a time. Focus. Do this task to the best of your ability. Then have a quick break and move on.  Let's get real - you can't really multitask if you're trying to do a few things that require real brain power. It's a myth! When you switch from task to task, it takes time for your brain to change its focus. Try [timeboxing](https://llamalife.co/blog/timeboxing-a-time-management-technique-you-should-try-cl1bq1ah265611kp8l3wfe3ss) and just concentrate on one task and see if that helps your clarity.  **Invest in your communication skills** 💬   -------------------------------------------- Get better at active listening. Write concise emails. Ensure your message is clear. Think before you speak. Don’t babble. Stop apologising for having an opinion. This would be advice I would give myself at the start of my working career.  **Manage stress, _your_ wayÂ đŸ§˜đŸ»â€â™€ïž** ------------------------------------- Advice from my Pilates instructor friend who was at one time running a studio, writing a novel, looking after his son as a SAHD part time, building a property portfolio AND competing in ballroom dancing competitions.  Stress negatively impacts your health in so many ways - not only your _mental_, but also _emotional_ and _physical_ health and your _relationships._ Figure out what works best for you to manage stress and use it effectively. A quick walk is magic ✹ for me. **Don't forget to have breaksđŸš¶đŸ»â€â™€ïž** -------------------------------------- Sacrificing breaks because you don’t have time for them, is _not_ the solution to being more productive. Our minds get tired. And we get distracted more easily when tired. We physically can't work at 100% capacity, 100% of the time, having breaks can help to reduce both mental and physical fatigue. Try to take a quick break between each task and see if that helps.  Get outside when you can for your break 🌳  ------------------------------------------- Spending time in nature is a simple and free way to improve your focus. It'll also help to reduce your stress levels. When I don't have the time to walk to my nearest park, I walk around my yard, look at how my veggies are going, gaze at my flowers, and listen out for the birds. Helps to clear my mind every single time.  ![Legs wearing running shoes, walking on a path through a park ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/arek-adeoye-ljocgjs63sm-unsplash-1650599340372-compressed.jpg) **Do the hard or easy stuff first - whichever works for youâ˜đŸ»** ------------------------------------------------------------------- Front load your week or day by completing the harder tasks first ([Eat the Frog](https://llamalife.co/templates/productivitymethods/eat-the-frog) anyone?). Or if you find starting difficult, it may be best for you to start with smaller tasks that seem easier or more fun to complete (We call this [Eat the Cake](https://llamalife.co/templates/productivitymethods/eat-the-cake)!). Try both methods out and see what works. Some days, it may be worth trying to flip things around as well.  **Group similar tasks together 🛒🛍** ------------------------------------- I always group similar tasks together. For example, group life admin tasks together - pay electricity bill, place online grocery order, arrange the electrician to fix power outlet. And get them out of the way in one hit! So satisfying!  Establish a morning routine 🌞  ---------------------------------- Since returning to work from parental leave, it has taken me a good few months to sort out my morning routine. But it's coming together. What I do almost every weekday morning: * ​get boys ready for school. Hubby does the drop off  * throw on activewear and go for a 3km walk * smoothie  * shower * log in, and review my to-do list on Llama Life (that I created at the end of the previous day) Sounds so simple, but having this routine helps me set the day. I feel refreshed. It's my morning 'me' time. I don't feel rushed. My alarm goes off at 6.15am everyday during the week, which may seen really early for some. It's not about getting up early though, it's more about giving yourself enough time to invest in starting your day in a calm way with intention.  Have clear boundaries for when you work đŸ‘©đŸ»â€đŸ’» ----------------------------------------------- Your work will expand to consume whatever timeframe you give it. We all know [Parkinson's Law](https://llamalife.co/blog/use-parkinsons-law-to-increase-your-productivity-now-cl1bq3vbp66421kp87l26l7sm), so try to use it to work for you instead. Set clear boundaries that do not include your weekends, late nights, any time you don't want to be working. Stop allowing yourself to say _"Oh I'll do some of this over the weekend" or "I don't need to go for a walk today."_  We are all creatures of habit 🩊 ----------------------------------- Unfortunately, the quantity of hours worked does not guarantee the quality, or does it increase productivity. Instead of putting in those extra hours, become more effective by focusing on what really matters and changing a few of our bad habits!  ​[Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) is a tool that may also help you work smarter, whilst staying calm and focused.  Good luck! Let us know how you go!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690862927163-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## Use Parkinson's Law to increase your productivity now Author: Marie Ng Published: 2022-03-29 Tags: productivity, parkinsons law, timeboxing URL: https://llamalife.co/blog/null We all know this one...  And even if it doesn’t ring a bell, I can assure you, you’ve definitely experienced it before! What is Parkinson's Law?  ------------------------- **Parkinson’s Law**; the adage that _“work expands so as to fill the time available for its completion”_, was first coined by Cyril Northcote Parkinson as part of an essay published in The Economist in 1955. Apparently, it was part of the opening line! Originally part of a mathematical equation describing the growth of bureaucracy in an organization, Parkinson’s Law can be applied to literally everything. _Think about it._ If you’ve got a simple task that might take an hour to do, but you allocate yourself 2 hours, it’s going to take 2 hours. You’ve moved into a larger house, at first there is a lot of empty space available, soon enough, the house is full of things. Your needs will expand so that you end up spending that pay rise you’ve just got. _I think you get my drift._ ![A white alarm clock against a pink and light green background ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/icons8-team-dhztnlvne8m-unsplash-1650599864627-compressed.jpg) When we feel tasks expanding, there are quite a few strategies you can use to make Parkinson's Law work for you, instead of against.  **Flip it and reverse it - How to make it work for you** -------------------------------------------------------- Interestingly, Parkinson’s Law also works the other way around too. If you take that same task that should be completed in an hour, and give yourself 45mins, it’s very likely you’ll finish that task. This is the case as your focus is intensified and you've provided yourself a positive constraint.  It’s also likely that the quality of your work is the same. I can say I’ve tried, tested and proved this on numerous occasions! **Set aggressive deadlines** ------------------------------- And revise them as you go.  This is the next step to the flip it and reversing it tip. The pressure of an imminent deadline may be the ultimate jump start that you need. Start with setting aggressive deadlines for the most critical tasks first. Make sure you don't compromise quality - it's important to be realistic, but push yourself! When you're up against the clock, your mind will do what it can to make it happen!  ![White alarm clock, pink paper clip, pen and white calendar with a baby pink background](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/towfiqu-barbhuiya-joeh3lv88xa-unsplash-1650600128596-compressed.jpg) **Clarify your role and responsibilities clearly**  ------------------------------------------------------ For all projects, but especially those that involve a lot of people, it's crucial to outline responsibilities clearly.  This should be done at the start of the project, but may need to be revisited as the project evolves.  Knowing your responsibilities, as well as others, will hopefully help to keep everyone accountable and on task.  **What's in and out of scope?**  ----------------------------------- Is Parkinson's Law a fancy term for [procrastination](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx)? Ah, yep.  As work expands to fill in the time, you may be finding yourself filling it with things that are _out_ of scope. Hence, the importance of outlining what is _in_ scope at the project kickoff. Do this as a team so that everyone is equipped to call out what is outside of scope. **Forget the 9-5** --------------------- Knowing that you have exactly 8 hours to accomplish your work, means you will fill 8 hours. If you had 6, you would fill 6. Again, think about what you want the output to be, rather than the input of your time. It's not about working 9-5, it's about focusing on what matters and doing so with clear deadlines.  **[Time blocking](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6)** ----------------------------------------------------------------------------------------------------------- I’ve been [time blocking](https://llamalife.co/blog/how-to-time-block-that-to-do-list-clcso1z86392391lmh81sbxkb6) way before I knew it was even a thing. Block out time to concentrate on tasks? It just made sense to me. When I add a task onto [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), I also have to estimate how long that task will take to complete. In that moment I consider, how much time will this task _take_ me, not how _much_ time do I have?  Important rule to remember: Never allow tasks to have open ended timeframes! Whilst you're time blocking, take note of how long tasks are taking to complete. This is really easy if you use a tool like [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), which has a timer to show you how long you are spending on tasks. This knowledge will help you time block more efficiently! **Have specific start and end times for work** ---------------------------------------------- By having set, non-negotiable times I’ve committed to work, it forces me to be really selective with my to-do list each day.  **Use it to fuel competition** ------------------------------ For those of us who enjoy a bit of good ol’ competition **â˜đŸ»** even if it’s with yourself **😅 ,** pick a task you do often, and see if you can do it quicker next time. **For people leaders** ---------------------- If you’re a people leader, consider this law when delegating work and setting deadlines. Put smaller projects into the context of larger goals. Create timelines in days rather than weeks.  Remember, no one is immune to Parkinson’s Law!  ----------------------------------------------- But you can anticipate it, find ways to recognise it, and then use it to your advantage.  Don't beat yourself up! Give the tips above a go, and use tools that will help you to be more aware of your time, like [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8).  If you have other tips to overcome Parkinson's Law, please share đŸ™đŸŒ [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690863010101-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How your NOT to do list can improve your efficiency Author: Marie Ng Published: 2022-03-29 Tags: productivity, not to do list URL: https://llamalife.co/blog/null When it comes to productivity, the mind often goes to to-do lists.  Whilst to-do lists are important and a staple in [productivity systems](https://llamalife.co/blog/finding-the-right-productivity-method-that-works-for-you-clcrap9aq581591pntx26btzqx), it is also important to consider what is on your **_not-to-do list_** _(_or stop doing list). This is a list of behaviours, activities, or habits that you don’t do (or are trying not to do), across your work and/or personal life. Establishing, understanding, and sticking to your not-to-do list can greatly improve your productivity, as you may find yourself more protective of your time and limited resources, and selective with how you use them. It is important that you're dedicating time to only those things that matter.  [![https://www.reddit.com/r/comics/comments/7k78vn/tasks/](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2023-06-07-at-16-1686120194998-compressed.png)](https://www.reddit.com/r/comics/comments/7k78vn/tasks/) Source: [Safely Endangered Web Toon](https://www.reddit.com/r/comics/comments/7k78vn/tasks/)  Some questions to ask yourself ------------------------------ When considering what should be on your not-to-do list, ask yourself these questions:​ * What _value_ does the task provide/add? * How do I feel when I’m _doing_ the task? (Is it emotionally draining? Does it make me happy? etc) * Do I feel _guilt, anger_ or _frustrated_ _after_ completing the task? * Can this be _delegated_? * Does it negatively _impact my relationships_? * Is it bad/good for my _health_? Spend the time now, don’t waste it later  ----------------------------------------- Now, keeping these questions in mind - spend some time, not 5 mins, but maybe an hour, on retrospection. Make a list of all your tasks from the last week, or previous weeks - in particular the recurring ones. If you’re putting a not-to-do list together for personal and work, make sure to cover everything. Consider any patterns_,_ as well as any outliers. You may find that a lot of items on your not to-do list are recurring as you may have formed a bad habit here and there.  Now that you have an exhaustive list, it’s time to systematically go through and ask the above questions against each item. Be ruthless -------------- Whilst going through your retrospective list, try your best to be brutally honest. It’s just you you’re working with. Are there tasks listed that help you [procrastinate](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx)? Are there things that you just need to say no to? Are there items you know deep down you should [stop doing, but haven’t yet](https://llamalife.co/blog/how-to-use-the-eisenhower-matrix-to-make-decisions-quickly-cl1a9jbp9182901lqt9icnfuas)? Be ruthless with where your energy and time goes.  [![A jug of water labelled Our Resources full of water and six glasses underneath that it could poor into ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/aletheia-delivre-1-1663654893454-compressed.jpeg)](https://twitter.com/delivreal) Image credit: [Aletheia DĂ©livrĂ©](https://twitter.com/delivreal)​ Refine regularly ------------------- As you develop your not-to-do list, it’s important to regularly reflect and refine. There will be things you may have originally believed didn’t add value, but your role changes and now they do. Or things that previously brought you joy, that no longer do. Our not-to-do list --------------------- Now, you want to see ours, don’t you..? 👀 Thought so. đŸ€” The below is some of our not-to-do’s. Remember, this list is reviewed regularly; hopefully it’ll help to get you started.​ * Do not spend too much time on social media (You define and decide how much is _too_ much) * Do not go to bed with your phone * Do not look at your phone first thing in the morning * Do not accept meeting requests with no specified end time or clear agenda * Do not expect to like everyone, or for everyone to like you * Do not eat heavy meals/food after 8pm * Do not be too tough on yourself * Do not stay indoors all day * Do not have meals at your desk * Do not say yes when you want to say no * Do not neglect your health * Do not answer calls from unknown numbers  ‘No’ is the hardest word  ------------------------- When we were putting our not-to-do list together, it became clear that a lot of things that kept coming up, (a pattern of regularly occurring activities) could have been eliminated if we had just said no. But saying no is so hard at times. Learning to say no to both yourself and others is a really great skill to have. But, it takes time and practice. We suggest that you come up with a few polite ways to say no in person and email, so that you always have an approach that works for you. The first few times you may feel guilty for saying no, or feel the need to provide an explanation. The more you do it, the easier it’ll become. > **_"It’s only by saying ‘no’ that you can concentrate on the things that are really important"_ - Steve Jobs** **How is your list looking now?** ------------------------------------ Are there a few obvious things to add? A few you’re not too sure about? Remember this list will constantly evolve!  Remember, what you don’t do, greatly impacts what you can _do_. Each morning (or night, depending on how you work) when you’re putting your to-do list together (try using [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), a productivity tool that helps you work through your list), don’t forget to consider your not-to-do list. Hopefully it becomes an automatic step of your productivity system. Good luck!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690863067530-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How being your own worst critic is impacting your productivity Author: Marie Ng Published: 2022-03-28 Category: Productivity Tags: productivity, self criticism URL: https://llamalife.co/blog/null If you're like me, you don't need anyone else to tell you you've stuffed up.  The voice inside your head is loud enough!  You are your own worst critic because you know you can do better and beat yourself up that you didn’t. Maybe you missed something? đŸ€” My friend, I hear you loud and clear. We go _wayyy back_. You’re someone whose work ethic would never be questioned, you go above and beyond, you put your whole self into literally, well everything, but alas, the times when you do stuff up, they overshadow all your other achievements. [![ A bar graph showing how limiting beliefs hold you back and how looking at the truth can improve performance](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2022-07-04-at-15-1656911972962-compressed.png)](https://www.instagram.com/jaozolins/?hl=en) Image credit: [Janis Ozolins](https://www.instagram.com/jaozolins/?hl=en)​ Don’t get me wrong, some healthy criticism of one’s work, I think is good for you. I feel it helps me grow, feeds my hunger to learn, and improve. But it’s when it starts to take over that we need to stop and reflect. What is self criticism?  ------------------------ **Self criticism** \- it all comes down to how as an individual, we evaluate ourselves. Is it a true reflection what you’re feeling/thinking right now? I am by no means a Psychologist, but as someone who’s lived with this tendency for as long as I can remember, there are a few things I do to try to manage these thoughts... Is it Your truth, or The truth? ------------------------------- If you have a tendency to overly self criticize, then zero in on who in your life you know would tell you the truth, the whole truth, and nothing but the truth. These are the people you trust wholeheartedly.  I go to these people when I need a real reality check. I tell them what happened, what I did, what I'm feeling and thinking, what others said etc - and they help me sound it out and reflect. These people have been vital on my journey to being kinder to myself.  Treat yourself with the same grace and empathy you do others --------------------------------------------------------------- Everyone else is allowed to make mistakes! But, for some reason, you are not. đŸ€” I think of every conversation I’ve ever had with a colleague or a friend, when they’ve made a mistake. Maybe their part of the project was delivered late, or maybe your friend borrowed your dress and destroyed it. Maybe you went to visit a relative and they were meant to pick you up from the airport, but fell asleep instead and left you wondering what was going on (true story!) You are far from being a push over, but you are definitely reasonable. Your response was reasonable. But the same (sometimes) cannot be said about the chats you have with yourself. At times when I hear the voice inside my head say things like _“Why didn’t you explain your idea clearer? You didn’t make any sense!”, “ You’re useless, you’ve been so unproductive today, you got nothing done!” and "you're [procrastinating](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx) again! Ah!"_ I try to remind myself that... 1. I too am _allowed_ to make _mistakes_ & 2. I would _never_ say that to a friend, colleague, relative, _stranger_ - so why say it to myself? I'm still learning and working on this one.  Be your _own_ Devil’s advocate  ---------------------------------- I regularly play Devil’s advocate with myself. I find it helps a lot. Flip the chatter in your mind around, and stand up for yourself against your inner bully. Also, call out any and all B.S! _“Obviously I got my idea across as my colleagues said they thought it was a good idea!”_ _“My self worth is not linked to how productive I was today! Grrr!”_ _Reflect_ regularly  -------------------- I try to journal but often forget to. But I do regularly pause and think (and remind myself) about the things I’m grateful for, what I’m proud of, my goals, and that my future is limitless. Always brings the feels. đŸ„° If you're someone who enjoys journaling, keep it up! And make it a priority to include the things you are kicking goals at.  [![Pink diary with title Today I am Grateful ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/gabrielle-henderson-m4lve6jr26e-unsplash-1650603916358-compressed.jpg)](https://www.instagram.com/jaozolins/?hl=en) Know you _have_ the _goods_, and remind yourself regularly!  --------------------------------------------------------------- Go grab a notepad and write down the top 5, 10, 15, 80 (as many as you want!) things that come to mind when you ask yourself:​ * What would your biggest fan say they love about you? * What are you most proud of? Think work but also outside of it. * What do you love best about yourself? Think holistically! Self criticism itself _isn’t_ the issue  ---------------------------------------- It’s getting stuck in a self criticism cycle that is, and allowing it to negatively impact how you feel about yourself. It may start affecting your work performance, relationships, and wellbeing.  If you’re someone who deals with it regularly, I hope some of my tips help. Know that you're not the only one who struggles with it, and that there are things you can do to mitigate. It won't stop immediately, but over time they will help.  A tool that may help improve your productivity, and therefore help to silence (or quiet) the voice inside your head is [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8); designed to help keep you calm and focussed whilst you get through your to-do list.   If you’ve got some other tips of your own, please share. Let’s join forces and be our own biggest fans! 😘 [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690863114565-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to use the Eisenhower Matrix to make decisions quickly Author: Marie Ng Published: 2022-03-28 Category: Productivity Tags: productivity, to do list, eisenhower matrix URL: https://llamalife.co/blog/null ![Blue question mark against a light pink background ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/towfiqu-barbhuiya-ozubnc-6e2s-unsplash-1649920554885-compressed.jpg) ### Decisions, decisions, decisions  This is going to give you an inside view of the workings of my mind.. but I use the Eisenhower Matrix all the time. Doesn’t everyone? 😅 I feel that the need to make decisions whether in personal or professional life is at a constant. Anything that can help me do this quickly and efficiently is a win in my books! What is the Eisenhower Matrix?  ------------------------------- As in 34th President of the United States. He had an incredibly productive life which you can read about [here.](https://www.whitehouse.gov/about-the-white-house/presidents/dwight-d-eisenhower/) This matrix is a decision making tool which Eisenhower used consistently, it aids your productivity as it considers the importance and urgency of what’s on your to-do list. Think _Urgent vs Important_! The matrix in action -------------------- Who has time (or energy) to do time wasting tasks? (_things that fall into Eliminate_) Well, we all do when we haven’t clued onto the fact that it’s time wasting. đŸ€ŠđŸ»â€â™€ïž As outlined _below_, everything becomes clearer when you plot it out in the matrix. Especially the time wasting tasks! ![](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/cleanshot-2022-04-19-at-11-1650332887909-compressed.png) Some examples of how I’ve used the matrix over the weekend and this morning:​ * Meal prepping > Important but didn’t need to be done by me > _Delegate_ > Hubby did it * Finalise this blog > Clear deadline and consequences if not done > _Do it_ > Completed * 3km walk > Important for health but didn’t have to be done urgently > _Schedule it_ > Completed during break * Finish watching Love is Blind > Not urgent or important (arguably haha)> Eliminate > Watch later tonight if kids go to bed early enough Some decisions are almost automatic, some are not ------------------------------------------------- For example, if things have visible deadlines and consequences then you may not have to use the matrix at all. Other things may need a few seconds for you to determine. Then there are those tasks where you need to really weigh up how important and urgent it is. Think of these when you feel yourself [procrastinating](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx). Everyday we are bombarded with a long list of things to do ---------------------------------------------------------- Use your now thorough understanding of the Eisenhower matrix to work out priorities, ensuring you've considered your [not-to-do list](https://llamalife.co/blog/how-your-not-to-do-list-can-improve-your-efficiency-cl1bpmb8h62571kp8lpvtt59e). Then add your priorities for today into [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8), a tool designed to help you experience calm, focused productivity, and you’re off to a fantastic start!  Good luck and let us know how you go! 🩙 [![A meditating llama on a yellow background with text saying to use Llama Life for calm, focused productivity ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/calmfocus-1690863162204-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. --- ## How to encourage an Aha! moment or the Eureka effect Author: Marie Ng Published: 2022-03-28 Category: Productivity Tags: productivity, flow, time management URL: https://llamalife.co/blog/null ![A cork board pinned with a yellow note with a light bulb drawn on it ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/absolutvision-82tpeld0e4-unsplash-1650693541546-compressed.jpg) A sudden moment of clarity, inspiration or discover!  ----------------------------------------------------- ### That's the Eureka effect, also known as the Aha! moment  They often feel like flashes of insight as they generally happen when your mind is no longer focused on the problem. When we set a problem aside, we may no longer be physically working on it, but the problem may still be incubating in our minds. This incubation period has been known to promote creativity and problem solving. So how do we encourage an incubation period to occur?  ------------------------------------------------------ Well, my best ideas often come to me during a hot shower, or when I’m gardening - but these options aren’t always available.  Firstly, you need to get frustrated  ------------------------------------ In order to incubate an idea, you must fully explore the problem. Work on it until you’ve reached a standstill, and are probably feeling frustrated. This is now the perfect time to move on to something else - allow your brain to subconsciously ruminate on the puzzle. Allow for incubation periods  ----------------------------- When planning out your day, schedule some mundane activities for this incubation period in between important work. When you’re working on a task or problem continuously, you may become fixated on previous solutions - the same ideas keep coming up! When you feel yourself at a lost, or stuck, take a break from that task and complete one of your mundane or easier tasks. Ensure this task is not related at all.  When I plan my day with [Llama Life](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) (see below) I often add mundane tasks in between key goals I have for the day. Moving on to something else entirely different may provide the incubation time for clarity. It also ensures I remember to bring in the washing... 😅 [![Llama Life task manager showing a digital timer and a to do list against a sunset background](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/25shotsso-1709697131990-compressed.png)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) Eliminate potential distractions -------------------------------- Removing all possible distractions (or ways I may [procrastinate](https://llamalife.co/blog/why-we-procrastinate-and-how-to-manage-it-better-cl1yfoz4h410721jqnjjcmrunx)) such as colleagues, the TV, your mobile phone etc, may help to provide your mind space to think without constraints. Find new muses for inspiration  ------------------------------- Another method to encourage an incubation period, and potentially a eureka moment, is to seek for inspiration. This could be different for everyone. But whatever it is, it will leave you feeling good. Maybe it’s calling your Mom, chatting to your toddler, visiting a museum, going for a swim, or baking a cake. Maybe it's just around the corner  ---------------------------------- At times when you’ve worked on something until the nth degree, it can be difficult to accept that you haven’t figured it out! Don’t let this frustration get to you - take it as a sign to let it go, do something else, and who knows...? Maybe a eureka moment is just a shower (coffee date / drive / dance / phone call / or art gallery) away! [![Neon sign against a dark brick background saying This Is The Sign You've Been Looking For](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/austin-chan-ukzhlkoz1ie-unsplash-1650693741978-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) A tool that may help is [Llama Life](https://llamalife.co/?utm_source=Llamalifeblog) - give it a go for calm, focused productivity!  [![A llama wearing sunglasses with text Llama Life is the most fun you'll have with your to-do list ](https://superblog.supercdn.cloud/site_cuid_cl1a51yvc155811lqtodydsrar/images/mostfun-1690863276754-compressed.jpg)](https://apps.apple.com/app/apple-store/id6454469750?pt=126525111&ct=llblog&mt=8) --- This blog is powered by Superblog. Visit https://superblog.ai to know more. ---