Always Late?

     Who has not at some point arrived late to an appointment because we failed to plan for the transition time to get there? You know, the unexpected tasks that seem to pop up: putting on jackets and hats, buying gas for the car, getting the kids ready, or looking for the misplaced keys. Unexpected tasks can delay even the most organized person, however, for those with ADD these unplanned tasks tend to be the norm. The devil is in the planning, thinking ahead to anticipate what might need to be done between point A and point B. Planning does not come naturally to some people but (click on Read More to continue)

with patience and perseverance the constant lateness and accompanying stress can be avoided. Consider your health. If you tend to thrive on the adrenaline rush of the last-minute dash, be aware there are health implications for this stress. Frequent stress causes a sustained increase in cortisol, the stress hormone. Though it has its purpose for occasional situations, a constant state of elevated cortisol will damage long-term memory centers in the brain and negatively impact multiple body systems. Learn to avoid last minute rush.
 
How to Expect the Unexpected

• Take notes (mental or written) as you go about your days to become aware of the things that prolong your transitions. Then schedule additional transition time between activities based on your findings.
• With children, get into the habit of allowing extra time whenever venturing out. Surprise others by arriving early once in a while.
• Talk to yourself, that is, talk yourself through the transitioning process, such as, “I need to do these three things on the way so I must plan extra time for them.”
• Create written routines in advance for daily activities like leaving for work in the morning, bringing the children to school, or getting to an appointment. These pre-planned steps will be more visual and actionable.
• Use backward planning. Think about the end result (getting to an appointment, for example) then define what needs to be done before that (knowing the directions to the location), and the things you need to bring before that (setting paperwork by the door).
• Practice estimating time as you go about your days. For example, estimate how long it will take for you to refuel the car. Then notice how long it actually took. Keep a small notebook handy or record observations on your phone. Make a game of this to see how accurate you can become for future reference.
• Set your clocks fifteen minutes (or more) ahead so that you arrive on time.
• Envision how embarrassed you will feel if you arrive late again. Or, on the positive side, imagine how proud you will feel to arrive on time.
• Give yourself some slack. Accept the fact that it may take you extra effort to do something that everyone else seems to do naturally.