076: Olivia Clayton on how to get organised with ADHD
In this episode, Olivia Clayton shares the impact of ADHD on organisational skills, common challenges faced by individuals with ADHD, and practical strategies and tools to help adults with ADHD stay organised.
Olivia Clayton is a clinical psychologist who supports many adults with ADHD as part of her private practice work. She's a founder of Collected Minds, a multidisciplinary service which seeks to provide high quality timely online psychology and mental health support to people across Australia.
How to get organised with ADHD
In the episode, Olivia:
- emphasises that ADHD affects individuals differently and that it's essential not to make assumptions about their experiences.
- describes ADHD as a neurodevelopmental disorder that leads to different ways of thinking, highlighting the strengths and positives that can come from it. She explains that ADHD can manifest differently in adults compared to children. Adults face challenges like relaxation, emotional regulation, motivation for mundane tasks, and time blindness becoming more prominent.
- explains that ADHD can be diagnosed in adulthood, and accessing treatment, including medication, is important for those seeking support. She suggests seeking an ADHD assessment from a psychiatrist for proper diagnosis and medication management. Psychologists can provide strategies and support while working alongside psychiatrists.
- highlights the importance of self-compassion and self-awareness in managing ADHD-related challenges. She encourages people not to use ADHD as an excuse but to understand their struggles and seek appropriate support.
- recommends considering environment setup: i.e. creating a designated place for frequently used items, using visual cues, and setting up a "launch pad" for essentials like keys and wallets can reduce everyday frustrations.
- suggests that technology tools can be beneficial: such as utilizing apps, widgets, and alarms for reminder, and breaking down tasks into manageable steps.
- establishing routines, adopting time-management techniques like the Pomodoro technique, and setting specific times for activities can help with focus and task completion.
- engaging with online communities, watching YouTube channels dedicated to ADHD, and participating in forums can provide valuable strategies and a sense of community.
- encourages friends and family to educate themselves about ADHD, offer empathy and compassion, and possibly participate in therapy sessions to better support their loved ones.
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