Tips for the Overwhelmed Mom
Introduction
Being a mom is a full-time job, and when you add a career, household responsibilities, and managing ADHD into the mix, it's easy to feel overwhelmed. The daily juggling act can leave you feeling like there’s just too much to handle. But with the right strategies and mindset, you can create a more organised and peaceful home environment, which will positively impact your stress levels, mood, and overall energy.
In this article, we’ll explore some practical tips to help you balance work, home, and ADHD, making your life more manageable and enjoyable.
Understanding the Struggles
For moms with ADHD, balancing work and home life presents unique challenges. ADHD often comes with difficulties in organisation, time management, and maintaining focus, which can exacerbate the stress of daily responsibilities. A cluttered home environment can worsen ADHD symptoms, leading to increased anxiety, forgetfulness, and a sense of being overwhelmed. On the flip side, a well-organised home can reduce stress, improve your mood, boost energy levels, and make everyday tasks easier to manage.
Practical Tips for Balancing Work and Home
1. Set Realistic Goals and Priorities
One of the key ways to reduce overwhelm is to set realistic goals. It's important to acknowledge your capacity each day—some days, you’ll have more energy and focus than others. By setting achievable goals, you can avoid the frustration of not completing tasks. Start by prioritising your tasks; focus on what needs to be done today and let go of the rest. Remember, forward progress is forward progress, no matter how small. Celebrate your wins, even if they seem insignificant.
2. Break Tasks Down into Smaller Pieces
Large tasks can often feel daunting, especially when you’re managing ADHD. Breaking tasks down into smaller, more manageable pieces can make them feel less overwhelming and easier to complete. For example, instead of thinking of cleaning the entire bathroom as one big task, break it down into smaller steps: clean the sink, scrub the toilet, wipe down the mirrors, etc.
Pairing this approach with time management tools like timers can make a huge difference. Set a timer for 10 or 15 minutes and focus on one small task at a time. This method not only makes sticking to the task easier but also gives you a sense of accomplishment as you complete each step. You can download a free example of how to break down a task with the link below.
3. Create a Structured Routine
A structured daily routine can be a game-changer for moms with ADHD. Routines provide a sense of predictability and control, which helps in reducing stress and improving time management. Start by creating a morning routine that sets a positive tone for the day, followed by a structured plan for work and household tasks. A routine doesn’t have to be rigid—flexibility is key—but having a general framework can help you stay on track.
4. Use Planning Tools and Apps
Planning tools and apps are invaluable for staying organised and managing your time effectively. Consider using a family wall calendar where everyone’s work schedules, appointments, and activities are listed. This ensures that everyone in the household is aware of each other's commitments, making planning and time management easier. Digital tools, such as shared calendars, task management apps, and reminder systems, can also be a great help. For example, setting up a family email address for bills, school communication, and extracurricular activities ensures that the default parent isn’t the only one managing these responsibilities.
5. Delegate and Ask for Help
You don’t have to do everything yourself. Delegating tasks and asking for help can lighten your load significantly. Involve your family in household chores—assign tasks that are age-appropriate for your kids, and make it a team effort. Whether it’s preparing dinner, doing laundry, or managing schedules, sharing the responsibility can make a big difference. Don’t hesitate to ask for help from friends, family, or even professional services when needed.
If you have trouble getting the kids or your partner to share the load with household tasks, stay tuned for next months Blog for some helpful tips.
6. Implement Time Management Techniques
Effective time management is crucial for managing ADHD and balancing your responsibilities. Techniques like the Pomodoro Technique (working in short, focused intervals with breaks) or time blocking (allocating specific time slots for different tasks) can help you stay on task and manage your time better. Set specific time limits for tasks, and use timers to keep track of your progress. These methods can help you avoid procrastination and improve your productivity.
Self-Care and Managing ADHD Symptoms
Self-care is not a luxury; it’s a necessity, especially for moms with ADHD. Taking care of yourself allows you to be at your best for your family and work. Incorporate self-care into your daily routine, whether it’s a few minutes of meditation, a quick workout, or simply taking time to relax. Managing ADHD symptoms through a balanced diet, regular exercise, and adequate sleep is also essential.
Understanding your capacity is key to self-care, and Spoon Theory can be a helpful concept to explain this. Spoon Theory suggests that each person starts their day with a certain number of “spoons,” or units of energy and capacity. Various factors, like how much sleep you’ve had, your mental health, or your ADHD symptoms, can affect the number of spoons you start with each day. As the day progresses, each task you complete—whether it’s getting the kids ready for school, working, or cooking dinner—uses up a spoon. Some days, you’ll find yourself with more spoons, and on others, you may run out quickly. Recognising when your spoons are running low can help you prioritise your tasks and know when to stop and recharge.
Creating a Support System
Having a strong support system is vital, especially for moms managing ADHD. Surround yourself with people who understand your challenges and can offer practical help or emotional support. This might include family members, friends, or even online communities of moms with ADHD. Don’t be afraid to reach out for professional help, such as ADHD coaching or therapy, if needed.
Hiring a Professional Home Organiser can be an invaluable part of your support system. A Professional Organiser can help you create and maintain systems that streamline your daily tasks, making them quicker and easier to manage. They can assist in decluttering your home, setting up efficient storage solutions, and organising your space in a way that works with your ADHD. By bringing in an expert, you can reduce the mental load and free up more of your spoons for other important aspects of your life.
Conclusion
Balancing work, home, and ADHD is no easy feat, but with the right strategies in place, it’s entirely possible to create a more manageable and stress-free life. By implementing some of the suggested systems and tools discussed in this Blog, you can reduce the overwhelm and find a balance that works for you.
Remember to celebrate your progress, no matter how small, and continue to implement these tips gradually to find what works best for you. Every step you take towards a more organised and balanced life is a step in the right direction.
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