ADHD 이해하기: 미루기 및 시간 관리를 위한 전략

### ADHD 탐색하기 미루는 습관과 효과적인 시간 관리의 이해
* 🧠 ADHD를 가진 사람들은 종종 집중력에 어려움을 겪으면서도 **때때로 과잉 집중 상태**에 빠지는 모순을 경험하는데, 이는 주의가 산만한 상태에서 뜨거운 물을 쏟는 것과 같은 사고로 이어질 수 있습니다.
* ⏰ ADHD의 일반적인 증상으로는 **불안, 시간 맹목, 미루기** 등이 있으며, **즐거운 활동 중에 집중하지 못하거나 시간을 잃어버리는 경우**가 많습니다.
* 📊 미루는 행동은 작업의 복잡성이나 감정적 무게에 압도되어 **어디서부터 시작해야 할지 모른다는 느낌**에서 비롯될 수 있으며, **ADHD 환자의 경우 더 극단적으로 나타날 수 있음**니다.
* 🗂 아이젠하워 매트릭스는 **긴급성과 중요도에 따라 업무의 우선순위를 정하는 데 유용한 도구**로, 개인이 자신의 책임을 보다 효과적으로 관리할 수 있도록 도와줍니다.
* 💪 일일 하이라이트 방법을 실행하면 개인이 매일 정말 중요한 일에 집중할 수 있으므로 **미루더라도 중요한 일을 성취**할 수 있습니다.
* 📅 ADHD를 가진 사람들을 위해 특별히 설계된 카이젠 시스템은 지속적인 개선을 강조하며 **사용자가 작업을 추적하고 시간을 더 잘 관리**하며 생산성 패턴을 반성할 수 있도록 도와줍니다.
* 🔄 ADHD 증상은 일반적으로 어린 시절에 시작되며 효과적인 관리를 위해 맞춤형 적응이 필요하므로 **정상적인 미루기와 ADHD 관련 미루기의 차이**를 이해하는 것이 중요합니다.
* 🌟 궁극적으로 성공과 성취감은 할 일 목록에 있는 모든 작업을 완료하는 것이 아니라 **자신의 진정한 우선순위와 가치에 부합하는 활동**에 참여하는 데서 비롯됩니다.

ADHD 개인은 집중력과 미루는 데 어려움을 겪는 경우가 많지만 체계적인 시스템을 통해 생산성과 성취감을 높일 수 있습니다.

It's 6:00 p.m. You just got back home, and you've got a task that has been lingering in your mind, waiting to be checked off your list. It could be a project for work or school, house chores that can't be ignored any longer, or maybe it's about spending quality time with your loved ones. The intentions are there, but so is the overwhelming sensation of having too much on your plate. You realize that you have a deadline due date tomorrow. You sit down with your mind to start, but then distractions begin. A quick glance at your phone turns into a deep dive through social media, a video binge on YouTube, or maybe just staring into space, lost in thoughts. Before you know it, time has slipped away. You find yourself cooking a meal, taking an unplanned nap, getting lost in small, less important tasks—anything but the main thing you intended to do. This is the cycle of procrastination, and it's not just about being lazy. When you're feeling lazy, you're more likely to just lounge around.

instead of filling your time with less important activities. But why do we procrastinate, even when it feels bad? And more importantly, how can we break free from it? Everyone procrastinates sometimes, and there are several reasons behind that. Just because you procrastinate, it doesn't mean automatically that you have ADHD. ADHD procrastination is different than normal procrastination, and it's more extreme. We will get into the difference between ADHD procrastination and normal procrastination pretty soon, but before that, we need to understand the common reasons for procrastination, even if you don't have ADHD. The most common reason why you're procrastinating is because you're overwhelmed. This isn't just about the volume of tasks, but also about their complexity or maybe the emotional weight. When we are overwhelmed, it becomes difficult to know where to start, what to do, and it leads to procrastination. Everyone talks about task management, but in my opinion, energy management is far more important than getting everything done. I used to think being constantly busy and getting more done was

the answer for success and fulfillment in life, but I completely disagree. Now, we don't get satisfied when we finish everything on our to-do list; we get satisfied when we work on what truly matters. How can we make sure that we focus on what truly matters? I use a method called daily highlight and Eisenhower metric. Every day when I wake up, I open my notion template, kaisen system, and I set my daily highlight. Even if I procrastinate the whole day, I make sure to get my daily highlight done. And when I set my daily highlight, I'm more intentional and also focused with my time. And I might have a shitty day, but if I get my daily highlight done, I usually feel satisfied and fulfilled for the day. There are three ways to pick your daily highlight: urgency, what's the most pressing thing I have to do today? If you have something that absolutely must be accomplished today, make it your highlight. Two, satisfaction at the end of the day, which highlight will bring me most satisfaction? Maybe you have a particular thing you wanted to try.

out for a long time. You know, picking a daily highlight for satisfaction helped me break the someday cycle. When I reflect on today, what will bring me the most joy? Not every hour has to be optimized. At the end of the day, our goal is just to be happy. It can be anything, like reading a book at a cafe, hanging out with a friend, or maybe just going for a silent walk. Some days, my daily highlight is based on urgency, some days it's joy, and some days it's satisfaction. A good rule of thumb is to choose a highlight that takes around like 60 to 90 minutes. Choosing my daily highlight according to these three criteria helps me focus on what truly matters for today. But to manage the broader spectrum of tasks and responsibilities, I use the Eisenhower Matrix. And because my ADHD brain is so bad at prioritizing, it has helped me so much with the Eisenhower Matrix. Basically, you organize the tasks based on their urgency and importance so you can effectively prioritize your most important work. We are going to divide

tasks B based on their urgency and importance. Urgent and important may seem like similar words, but understanding the difference between the two is crucial. Urgent tasks require your immediate action, so those have clear deadlines. Important tasks will bring you closer to your goals. Based on this, we divide all the tasks into four quadrants. Quadrant one is do. You'll place any tasks that are both urgent and important. These are the things with clear deadlines and consequences for not taking immediate action. So, let's say finishing a last-minute deadline is assigned to you, or let's say your sink springs leaks and your whole kitchen floods with water. So, this is quadrant one. Quadrant one tasks are inevitable. There should be no question about which tasks fall into this quadrant because these are the tasks that are at the front of your mind and are likely stressing you the most. Spending too much time on quadrant one tasks leads to stress, burnout, and the sense that your day is out of your control. TR, I found myself yesterday crying in a shower for literally no reason. That's

why we make time for the quadrant 2 schedule. Not urgent but important tasks are the activities that help you achieve long-term goals. These might not have a deadline, so it's easy to put them off in favor of more urgent tasks. For example, exercising, socializing, learning a new skill, or maybe a hobby, or maybe more traveling. You will tackle these tasks right after you tackle the tasks in quadrant one. This is the sweet spot of time management, and this is kind of like a spot where you're focused on problems but also on opportunities and also on growth. That's why every single week on Sunday, I try to do my weekly reflection using my Kaizen system, because it automatically tells you based on the task inputs you've done during the week how much time you've spent on each quadrant and what to do. The next quadrant is delegate, where you will put any tasks that are urgent but not important. These are the things that need to be done but don't require your specific skills or affect your

long-term goals, like getting the groceries or cleaning your house, like booking flights. If you have the choice, invest money on delegating time so that you can focus more on quadrant 2. If you can't delegate these tasks, try to keep them from taking over your day. Save quadrant 3 tasks for times when you are low in energy, rather than putting them first in the morning. So, do them at the end of the day and don't spend your most precious time here. Try to batch them all together and have just like a sprint of time where you do these quadrant 3 tasks. Once you've gone through your to-do list and added to the first three quadrants, you will notice that some tasks are left over. The tasks left over are the tasks that were urgent or important. Place these remaining items onto your to-do list in the fourth quadrant, which is to delete these unimportant, non-urgent distractions that are simply getting in the way of you accomplishing your goals. When you're planning your tasks with the Kaizen system that my

team and I build from scratch specifically for my 8 vhd brain so that I won't lose my mind and function properly. You can easily add tasks on the go and categorize it according to the quadrant. You have a feature that syncs all the tasks and shows automatically how much time you spend in each quadrant, and based on that, it will give feedback on what to do for the next week. If you're interested in my Kaizen system, check the link in the description below. Before talking about the difference between ADHD and procrastination, let's have a good understanding of what ADHD is. ADHD is a term that describes a way of being in the world. It's neither entirely a disorder nor entirely an asset; it's an array of traits specific to a unique kind of mind. ADHD is a curse and a gift at the same time. ADHD brains are built to jump from idea to idea, hobby to hobby, sensation to sensation. You know we can't do nothing. I sometimes have a hard time when shutting my brain off when it's

time to sleep because ideas never stop in my brain. All these video ideas, thumbnail ideas, you know, the things that I want to do never stops. And people with ADHD often embody contradictions. We might struggle with focus but then suddenly lock into a state of hyperfocus. One moment I'm pouring hot water for coffee and next I've accidentally spilled it on my hand and burn it. A couple of weeks ago, some common signs of ADHD are here. There's so many silly things that we do because of ADHD. We get anxious from Cal n and we are late to meetings because we got zoned out while standing outside of the conference room. Or we go down rabbit holes on the internet instead of doing our work. And we have time blindness. We just don't have a sense of time when we're doing something we enjoy. Our passes by and I don't even recognize that I got hungry. You don't have to be hyperactive to have ADHD. Hyperactivity is usually seen in males and kids. ADHD in females.

especially in female adults is quite different. An important question to determine whether you have a normal procrastination or ADHD is to ask yourself how long have you had these problems. If you think about how long you've been struggling to manage your time, to concentrate, and to control your impulses. For example, when I was trying to walk past through my school entrance, I literally hit my head to the wall because I didn't see it. Would you say it's been just weeks or months or more like years? Picture yourself as a child. Were you dealing with any of the same problems then? Do you remember also having trouble sitting in school, completing your homework, or maybe finishing a hobby project, following the rules on a playing field, making it, keeping friends in your neighborhood? According to the book Taking Charge of Adult ADHD, having sudden short-term symptoms usually means it's not ADHD. Not having any ADHD symptoms as a child or as a teen probably does mean you don't have ADHD. ADHD-like symptoms that arise only in adulthood or that haven't been

going for a very long time are probably being caused by something else, like extreme stress or maybe other mental issues. In many clinical studies, 98% of the patient symptoms started before the age of 16. It's also important to remember that normal procrastination oftentimes doesn't include the things that we enjoy. I got diagnosed with ADHD, and sometimes I even procrastinate eating or just going to the toilet. I'm super hungry, and the food is in front of me, and I stare at it, and I don't eat it. I procrastinate. Why? I don't know. People with ADHD aren't crazy or dumb, even though we sound like that, just like people who need glasses to see clearly aren't dumb or crazy or lacking, you know? Just like they need glasses, people with ADHD need adaptations that support them. ADHD symptoms can't be fixed, but they can be reduced by making adaptations. You need to take care of your sleep, diet, exercise, bad habits, and you might need to get professional help too. I will make more detailed videos about each part.

but to manage all these, you need a good system. I get asked so often, How are you so disciplined and goal-driven with ADHD? I'm not disciplined, okay? I literally have the self-control of like a three-year-old. Last night, even though I have this deadline, I've spent 6 hours playing a game, even though I told myself I would stop after 10 minutes, but I didn't. I'm not disciplined; I just have a good system. I've tried a bunch of apps and services that were labeled ADHD-friendly for years, but none of them could solve my problems. So, I've decided to combine all the methods that I use day-to-day to manage this chaotic brain, and I sat down with a developer again and again and again, and created my own system, and it's called the Kaizen system. Kaizen means the act of continuous improvement in Japanese. It really highlights the function of this template, and it's also my life motto. That's why it's the channel banner in the template. I guide you on how to set your goals.

correctly according to psychology so that you will struggle less with motivation. We go through the goal checklist to make sure you don't fall into the common goal-setting pitfalls, and after that, we set a micro-commitment that you will do every day to achieve this goal. Don't be scared when you hear the word every day. We set the micro-commitments so easy that even with ADHD, you can stay consistent. I use the micro-commitment method to establish the habit of working out. My brain never shuts up, and my thoughts are constantly crossing my mind, and I'm also scared of forgetting something. For those times, we have a section called brain dump where you can declutter your mind by jotting whatever crosses your mind. You can always revisit them and turn them into tasks so that you won't forget anything. They categorize the tasks based on their urgency and importance so that we know exactly what to do in that given moment. Even though I've been using eyes and how matric for years, I always forget which

quadrant was which one and what I'm supposed to do. So, we have a visual representation for that to reduce distractions and get to know your procrastination patterns better. We have a section where you estimate how much time you will spend on a task and compare with the reality. You don't need to do this every single time, but when I do this, I'm more intentional, and it also improved my sense of time a lot. I used to think it takes me around like 2 hours to write a script. In reality, I just realized that it takes me 5 hours. No wonder why I'm always trying to catch up with my deadline. People with ADHD tend to have perfectionism, and we blame ourselves a lot. Sometimes we procrastinate because we're perfectionists. I don't know if you're into this MBTI thing, but my MBTI personality is INTJ, and I like planning. But my ADHD is driving me nuts, and I hated myself for a long time for not

acting the way that I want myself to act, and that's why I started to do weekly or bi-weekly reflections so that I set a realistic expectation to myself and identify the patterns of procrastinations I have. The template automatically calculates how much time you spent in each quadrant of the Eisenhower matrix and tells you what to do for the next week based on these feedbacks. You can rearrange your schedule and be more realistic for the next week. You'll be also able to reflect on your micro commitment so that if you weren't able to be consistent last week, you can adjust. The important thing that I learned about having ADHD is having a system that allows you to fail because you will fail, like I promise, at least from my personal experience. I always fail, but failing is fine with the time. Dealing with ADHD is kind of like developing a muscle. The more you understand yourself and your patterns, you will be able to be more realistic and also be less frustrated with yourself. Obviously, it's not a cure about

having a system that works for you is crucial, and I'm so sorry for talking about my notion template over and over and over again, but I genuinely think it's really good, and I'm so proud of it, and I wish we had created it much earlier so that I wouldn't have lost my mind and got angry at myself every single day, ADHD or not. If traditional methods of productivity didn't work for you, my Kaizen system might work. It's designed by a person with ADHD, me, who gets you for you, because these are the things that I struggle with every single day, and I have big goals for not only offering a notion template but also when you get the Kaizen system, you will get access to the community of people who have similar issues like you, and you will also get access to lessons and courses by me that dives deep into ADHD and how to deal with these issues scientifically and also my personal tips. And also, we're doing a crazy Black Friday sale, so if you're interested, take

it out from the link in the description. I really like it, and I think you will like it too. If you found this video helpful, I'm sure you will find this comprehensive video about ADHD helpful too.

The actual reason why you procrastinate and how to fix it

🧠 Struggling with procrastination and overwhelmed? Check this out: https://kaizen.ohamaruri.com/


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Ruri Ohama

성공에 진정으로 중요한 것에 집중하기

만족감은 단순히 할 일 목록을 완성하는 것이 아니라 진정으로 중요한 일을 할 때 생깁니다.

저자는 매일 하이라이트 방법과 아이젠하워 메트릭을 사용하여 의도적인 집중력을 유지합니다.

ADHD로 인해 규율에 어려움을 겪었지만, 지속적인 개선과 목표 관리를 위해 자신만의 카이젠 시스템을 만들었습니다.

긴급성과 중요도가 높은 작업 관리하기

작업은 긴급성과 중요도에 따라 네 개의 사분면으로 나뉩니다.

1사분면에는 긴급하고 중요하여 즉각적인 조치가 필요하고 해결하지 않으면 스트레스를 유발하는 작업이 포함됩니다.

이 방법에는 시간 관리를 개선하고 미루는 일을 줄이기 위해 작은 약속을 설정하고, 브레인 덤프를 사용해 마음을 정리하고, 작업 완료 시간을 예상하는 것이 포함됩니다.

쿼드런트를 사용한 효과적인 시간 관리

작업을 위임하는 데 투자하면 장기적인 목표에 집중하는 데 도움이 될 수 있습니다.

에너지 소모가 적은 작업은 나중에 처리할 수 있도록 저장해 두었다가 일괄 처리하는 것이 중요합니다.

아이젠하워 매트릭스는 긴급성과 중요도에 따라 작업의 우선순위를 정하는 데 유용한 도구입니다.

주간 성찰은 현실적인 기대치를 설정하고 미루는 패턴을 파악하는 데 도움이 됩니다.

개인의 패턴을 이해하면 더 나은 자기 관리로 이어질 수 있으므로 실패를 허용하는 시스템은 ADHD를 다루는 데 매우 중요합니다.

ADHD 증상은 고칠 수는 없지만 수면, 식단, 운동을 조절하고 전문가의 도움을 받으면 증상을 완화할 수 있습니다.

ADHD는 저주이자 선물이 될 수 있는 특성을 지닌 독특한 존재 방식입니다.

ADHD를 가진 개인을 위해 설계된 스피커의 카이젠 시스템은 노션 템플릿, 커뮤니티 지원, ADHD 관리에 대한 강의를 제공합니다.

ADHD의 주요 지표로는 시간 관리, 집중력, 충동 조절에 대한 장기적인 어려움을 들 수 있으며, 이는 종종 어린 시절부터 시작됩니다.

ADHD는 한 순간 집중력이 떨어졌다가도 다음 순간에 다시 집중력이 높아지는 모순을 일으킬 수 있습니다.

ADHD의 일반적인 징후로는 시간 감각 상실, 멍 때리기, 극심한 미루기 등이 있습니다.

미루는 행동은 압도적인 느낌으로 인해 촉발될 수 있으며, 에너지 관리를 해결하는 것이 단순한 작업 관리보다 더 중요할 수 있습니다.