Saturday, January 20, 2018

ADHD Daily: Habit Tracking, Not Rabbit Tracking! (Updated!)

So I've been on a bit of a getting my daily routines down kick lately, and as a result I've been focused on my habits that make up my daily routines. I have two new apps I'm trying out. One I'm going to keep, and one I'm not so sure about. The one I'm going to keep is called, Loop Habit Tracker, and it's free in the Google Play Store. The other app, I'm still trying to decide on is a time tracking app called, Toggl. This one I'm not so sure of just yet. It would be great if they added a countdown timer, along with the count up time it already has right now.

Starting a routine and sticking with it can be really hard for those of us with ADHD. It takes us longer to transfer short term memories into long term memories. It's why we need reminders, and Bullet Journals, and sticky notes. The ADHD brain has trouble with short term, or working memory. So we cope by using tons of sticky notes, or setting endless reminders on our phone, or we treat everything as urgent. So I've been focused on my habits that make up my daily routines.
So the best way I've found to really hone in on making my daily routines work best for me. Is to break them down into their steps. Figure out what all is involved with your routine, and figure out how long it's going to take for you to wake up for example.

Your alarm goes off, now what is your next step? Do you drink a glass of water? Do you get out of bed, or do you wake up and jump right into the shower? Once you answer that questions you can now answer the next question, and it's a question that's going to be repeated. What comes next? As you are figuring out that question you are building your routine. A Routine is simply a series a habits strung together. Waking up to take a shower, and then brushing your teeth, and then eating breakfast before you leave for work is a routine.

So I described my morning routine in This Post. So here it is, I wake up at 4:30 am. I drink half of a 16oz bottle of water, and then I come out to the living room, and then I open my chromebook, I write for about an hour and then I get into the shower and then eat breakfast before I brush my teeth and then finish getting ready for my day. Each of those habits build to make my routine which is really important to me because having that routine is something that helps me set the tone for my day. If I wake up and I'm already tired, and dragging ass, and I just skip my routine, that sets the tone for the rest of the day. So sticking with and being consistent with my routine is what helps me have a better more even day.

I mentioned earlier that I use a habit tracking app. This app is pretty awesome and has helped me really focus on my morning routine so I remember to take my meds, and drink my water, and take a shower, and write every morning. So you will want to figure out a system that works for you. It can be a habit tracker in your (Bullet Journal) Bujo, or it can be an app on your phone. I find that works best for me because it comes with reminder notifications which help nudge you into transitioning into the next habit. If you do it with your Bujo, have a friend or your significant other give you a friendly nudge when it's time to do the next habit.

So that's today's post. I hope you find it helpful. I need to apologize for this being the only post this week. This last week has been difficult for me. I am working up a plan to have at least a month of posts written so I will have a good head start and there will always be something getting published. What would you like to see me write about, what topics would you like to see covered that haven't been covered before? Let me know in the comments below or send me a tweet on Twitter, or message me on Facebook! I'd love to hear from you!

(Update)
So I was contacted by the people over at Time Doctor and they asked me to include them as another tool that you can use for tracking the time it takes for each part of a task. I asked Vaishali Badgujar from Time Doctor a few questions about why someone with ADHD should use their App.

How much is the service after the free trial? You can try Time Doctor free for 30 days. It also comes with a solo plan for $5 per month and a free plan with limited features. You can also get discounts for teams with over 10 users.

How would your service help someone with ADHD keep track of tasks, and Habit tracking?Time Doctor tracks websites and apps accessed on a computer. It also tracks how much time you worked and took breaks. Time for each task is also recorded. Thus by seeing the reports one can easily analyse one's habits at work.

Why should someone with ADHD sign up with your service?Time Doctor is a complete computer monitoring app. It is not like other spying apps which track user activity without their knowledge. The user can start and stop tracking work. When they want to do personal tasks on their computer, they can turn off the tracker. 
So there you have it, another option for you to check out to help you keep your day organized.

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