There is no magic app. The more you understand ADHD behaviors, the better you'll be able to manage your time. (And maybe an app will feature into your solution. But first, learn how inattention and impulsivity is affecting your time management.)
Saying “no,” when you are used to saying “yes” to everything, is uncomfortable at first, but it gets easier with practice. When asked if you can do something , practice saying, “Let me take a look at my schedule and see if that is something I have time for.”
When you are assigned more than you can handle, respond, “Right now I am working on XYZ. Is this new assignment a priority? Can you wait on XYZ?” Your boss may decide to delegate the assignment to someone else once it is clear that you already have enough on your plate. Impulsive responses get us in the most trouble, so pause, take a breath, and say, “Can I get back to you on that?” Give yourself time to make a wise choice given your workload.
, so any boundaries we can set to minimize external distractions helps us become more time-efficient.
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