Get to Know 6 Kanban-Based Tips That Can Help the Day-to-Day Life of Someone with ADHD

With my recent diagnosis of ADHD (Attention Deficit Hyperactivity Disorder), I have dedicated myself to understanding what it is, how to cope with it, and which strategies are more or less effective in dealing with the difficulties posed by this neurobiological disorder in the life of a neurodivergent individual like myself.

According to the World Health Organization (WHO), it is estimated that approximately 5% of children and 2% of adults worldwide share this diagnosis. ADHD is a complex disorder that requires cross-referencing of information and specific professional knowledge. If you have any suspicions, I suggest seeking specialized professionals to assist you in this journey of self-discovery.

Authors Russell A. Barkley and Christine M. Benton, in their book "Winning with ADHD in Adults," explain that the symptoms of ADHD are not limited to inattention, hyperactivity, and impulsivity. In the chapter "Know Your ADHD," the authors group the symptoms as follows, providing examples for better illustration:

• Low inhibition (difficulty waiting, impulsivity...)
• Low self-control (unable to wait for long-term rewards, prioritizing immediate pleasures...)
• Problems with executive functions - skills that regulate our behavior (poor sense of time, forgetfulness, disorganization, difficulty planning...)

Since ADHD is an incurable condition (you will never find a former ADHD individual), it is crucial to create strategies to overcome and truly conquer ADHD, as the book suggests.

Tips to deal the ADHD with Kanban

In light of this, and as I learn about these strategies, I realized that there could be a parallel between my work using the Kanban Method and ADHD. Thus, I have compiled a list of recommendations and ideas for neurodivergent individuals (and others) to have more tools to cope with the challenges imposed by this innate condition.

Here's an interesting fact: techniques used by individuals with ADHD to overcome their natural difficulties also benefit those without ADHD.

The following list of recommendations and ideas are techniques and practices based on my knowledge of Kanban, which I apply in my daily life and can also help you:

1. Provide visibility to what needs to be done. Create a list of tasks and make the quantity of activities you have visible.
2. The more details, the better. Be clear and specific when describing tasks. Instead of just putting "Study math" on the list, include how much time you intend to study, which pages, etc. Details are your allies and a valuable exercise in planning.
3. Visual management. A board with columns (to do, doing, done) can be useful to provide a sense of progress.
4. Overwhelmed? Prioritize. While this is not strictly part of the Kanban method, it is a technique commonly used by managers. If you have many tasks on your list, it's helpful to prioritize. One idea is to create a graph with two axes: DEADLINE x IMPACT OF NOT DOING, and assign a scale of 1 to 5 for each axis. The more to the right and top, the higher the priority. Whenever a task enters your list, assign it scores from 1 to 5 for Deadline and Impact, plot them on the graph, and order them accordingly.
5. Limit your WIP and avoid overloading yourself. Understanding your capacity for productivity is a key success factor to avoid unnecessary anxiety or frustration. At the end of each day, take note of what you were able to accomplish, document it, and observe patterns. Over time, you will have a clearer understanding of your ability to complete tasks. For example, if historically you have been able to complete 3 items from a list of 10 per day, that's okay. Don't push yourself too hard!
6. Don't lose track of time. Pay special attention to how you manage time, preventing yourself from falling into a state of "temporal myopia," a characteristic often seen in individuals with ADHD. One highly effective time management technique is the Pomodoro Technique, which divides time into smaller work blocks with frequent breaks. It promotes efficiency and helps prevent mental overwhelm.

I'll stop here because the list could go on, but I wanted to share only things that I have personally tried and found effective. I believe that other management methods, especially agile ones, can also contribute to this journey against the impacts of ADHD on our lives. However, I see the Kanban method as the most suitable and easiest to apply due to its versatility, simplicity, and effectiveness.

So, how about you? Whether you have ADHD or not, have you used any management techniques in your daily life? Share your thoughts in the comments, and let's exchange ideas and conquer these battles together.