Produtividade com TDAH: Técnicas e Ferramentas para o Escritório

Introdução

forget everything you know about adhd productivity tools most popular apps like trello or notion don't stick long-term for adhd brains instead you need five simple tools that are minimal versatile and easy to use without overwhelming you after 27 years with adhd growing my channel to millions of followers being on nbc to talk about it and testing hundreds of tools i found five that have transformed my life they've helped me to stay productive and consistent even with the ups and downs of adhd these tools i'm about to show you all work together to create what i like to call a simple focus system tackling virtually all hurdles we experience as adhders while you may already know and use some of them chances are you're not using them in a way that works for adhd so let's start out directly with the app that helps me tackle organization which is apple notes i ignored this app up until a few years ago and now i couldn't live without it i use it to structure my whole business and life here's how first of all i found that this app gives me peace why because i'm finally able to get things out of my head wherever i am whether i'm on my phone laptop or ipad yes you may call me an apple nerd i can just write down ideas or to-dos and i know i'll always have access to them organizing an adhd mind can be tough and it's really important to not make it too complicated with too many lists we have so many things in our heads that prioritization becomes key but we also don't want paralysis by analysis which means there's just too much it's got to be a quick and simple system so once i put down all the things that i need to remember i create a could do versus mustd do list and then make an intuitive checklist out of it i found that it's the simplest and therefore best way for my adhd brain to prioritize there's no more than two boxes and if you're honest with yourself you always know whether it's a could or a must and let me tell you putting it into one of those boxes that's what peace feels like so now you know what idea to work on but what do you do now how can you stick with it without over complicating overthinking or making it too overwhelming let's move on to the tool that helps me tackle overwhelm which is google calendar hey i'm getting the same ads on instagram as you we're often drawn to these new shiny scheduling apps because they're new and novelty creates dopamine but what if i told you that we can create dopamine within apps we already know like google calendar many of you may already be using google calendar but not in an adhd friendly way yes it's connected to your email your phone and so if you have important meetings you will get reminded no matter where you are which is one of the reasons why i recommend it but are you scheduling your tasks the right way chances are you've heard of time blocking right scheduling certain times of the day where you work on something specific it's highly effective as has been proven time and time again but since we have an adhd brain something like this will often hurt more than it will help but it often always looks like this for us doesn't it you see our adhd brains often overestimate how much we can do in the short term and underestimate how much we can do in the long term and so we often have this rigid monotone time blocked wall every day because hey screw our mental health right however everything changed for me once i realized that our adhd brains need freedom to thrive what do i mean by that well since we think so well outside the box we also don't fit well into boxes and so what you need to do is time block yes but give yourself more time instead of an hour give yourself two drag out that time window give yourself freedom this will allow your brain to build momentum and actually get going to take it to the next level you can also add two to three colors for certain tasks you may want to do green for business yellow for content and pink for leisure activities this will create necessary separation and structure which your brain really needs but what do we do when we've prioritized what to work on and scheduled our time block well we get to the most important part of productivity actually doing it so let's move on to the app that helps me tackle the biggest adhd challenge of all focus endel the adhd sound app studies have shown that adhd brains require more noise for optimal cognitive performance and this tool perfectly leverages this fact the app places the best sounds for my adhd brain in one place and what's really cool is that it's built with a patented ai technology which produces soundsscapes in real time to focus relax and sleep that are everchanging plus every soundsscape uses real-time inputs like your heart rate and circadian rhythm to personalize the sounds so they stay fresh and effective without becoming repetitive here's how i use it after scheduling my tasks in google calendar i put on their focus timer which is built on the pomodoro technique giving you a variable countdown with a 5-minute break to keep up the motivation i then put in the main task i'm working on so i don't forget about it and hold myself accountable i also then enable the app locker feature which makes sure i don't use my phone for anything else other than this focus period and put on the deep focus playlist which is my personal favorite it just hits the spot and after jumping on focus sessions i'm usually hyperfocused in minutes now sometimes when i'm in the mood for a lighter sound i go to the colored noise wheel which is something we worked on together with you the adhd community from brown noise to white to pink we all know how quiet these sounds can make our adhd brain and you have it all there to tune at your own fingertips but if you don't like to use your phone in general for work which i understand you can also just download the web app which if you use a mac intuitively sits on your toolbar if you have an apple watch you can even keep the timer inside at all times reputable studies show the app boosts focus by seven times reduces stress by 3.6 times and improves focus duration by 95% even better than any playlist i've been using the adishi sound app for over 2 years and it's become my go-to tool for productivity it literally supports me in every part of my life and you can download it via the link below where you'll get a 7-day free trial trust me you are seriously missing out if you don't have this app on your phone thank you andel for sponsoring this video now let's move on to the app that helps me when i'm stuck the reason a lot of us procrastinate is often because we're unable to start it's because we struggle thinking about a task in small steps and think about it as a whole which can be really daunting what we need is an on-ramp we need to make the task as easy as possible to start so we can build momentum which gives your brain dopamine and therefore motivation let's talk about an app you're probably familiar with chat gpt while you've probably already used it you may not yet be aware of all its capabilities for the adhd brain we've all heard that ai will revolutionize the work industry by taking over mundane tasks this in itself is great for our brains because these are the exact tasks we usually struggle with right i use it for taxes emails research in general things that take time and don't give my brain instant feedback and now a lot faster and easier to do it's like having a personal assistant at your fingertips also when i'm overwhelmed i ask chat gbt for a quick tip like how to organize bullet points or where to start on a task it helps me focus which boosts the quality of my work on scripts and ideas i hope if you're liking this video so far please let me know by hitting the like button but did you know that chatgpt can be more than just a personal assistant it can also act as your very own personal adhd coach i'm going to share a few prompts with you that you can use right now that have completely transformed my productivity for example here's the prompt i use for prioritization the prompts for handling impulsivity overwhelm procrastination and more are in the description for you to copy but before you dive into those let me tell you about the app that ties everything together helping me to stay focused and get things done faster than ever introducing sidekick the adhd productivity browser i know what you're thinking not another browser but i strongly believe that this one will be the last one you will ever need why because while the founder has a phd from stanford he also has adhd and made this browser for himself it's incredibly easy to switch from other browsers and here's why it works so well for productivity one of the favorite features of this browser is that it has a sidebar where i pin my mostused apps like google calendar chatgbt and when i close them by just clicking on them the session doesn't end this means i always have access to these tools immediately you can jump between tasks without losing tabs keeping everything organized also once you integrate google calendar you get these little popup notifications in the top right corner letting you know if a meeting is starting 2 minutes before which can be quite helpful it also includes a built-in task list and canban board so nothing is lost so what i like to do after i create my could do and must do list is input my task into that board and if i don't get to them i can just schedule them for tomorrow you then also have the option of setting a pomodoro timer for your tasks although in this case i'd recommend to use the one from indel because it's more intuitive also sidekick allows you to create different sessions to help your brain prioritize you can switch between work and chill modes without losing progress if i want to chill and watch a bit of youtube for example i simply change sessions which also gives my brain a nice way to go all or nothing i either chill really hard or work really hard and my browser supports my brain in doing that love it sessions are automatically created and you can label them however you like you can just tell how this browser was made for people with adhd there's deep focus mode which lets you enter full screen and basically removes all tabs and the sidebar and then there's distraction blocker which can redirect you away from distracting websites like youtube it blocks distractions at specific times and keeps you focused on your work you can then also mute notifications immediately which makes your sidebar go gray and well mutes all notifications for certain apps it supports split view so you can multitask efficiently i like to script my youtube videos and have google scholar open for example which allows me to not lose my train of thought by switching tabs with global search you can find anything you've ever opened in seconds things are finally no longer getting lost this browser ties everything together for my productivity but if you want to download it i highly recommend taking the tutorial after downloading to quickly learn the features there's a free version and a premium version for $11 a month with extra features which i think is a good offer if you want to pin more tabs and make use of a few more features so now that you have the right tools for staying productive there's one thing you should know having the tools is only half the solution the real key to consistent productivity with adhd isn't just about the right apps or calendars it's about rewiring how we approach every task day by day if you've ever felt like you're missing something when trying to stay on track or feel like you're always fighting an uphill battle to focus there's a reason i made a free video that dives into exactly why traditional approaches don't work for adhd brains and reveals a sciencebacked process that's helped me and thousands of others finally find consistency without having to use willpower or discipline it's the missing piece you've been looking for click the link in the description to watch the video now and unlock the secret to adhd productivity see you there

Técnicas para aumentar a produtividade e o foco no trabalho.