How I hacked my ADHD using the Bullet Journal Method
The Priorities
I used to have a hard time getting things done. I’m not talking about being productive. I could always fill my time with meaningful activities or tasks. I’m talking about getting the right things done — the priorities — and getting them done on time.
ADHD was stealing my time, robbing me of promotions, and stopping me from getting reports in on time. This left me feeling guilty, like I wasn’t doing everything I could to help my clients. And even as a behavior analyst — knowledgeable about what motivates humans to do things — I just couldn’t motivate myself.
If this sounds familiar, keep reading.
The impact of ADHD-induced distractions can be scary. What if I lose my job? What if I disappoint a parent? What if I lose out on opportunity? Discovering the Bullet Journal Method — or BuJo — saved me from these consequences.
I’ve been using the BuJo method a little over 10 years now. It helped me hack my ADHD, and I’d like to share what I learned to help you hack yours.
The Monthly Intentions
Over time, I chipped away at my BuJu process and abandoned the steps that did not work for me. I was left with three simple steps, the first of which are reflecting on my monthly intentions.
What big projects are going on at work? I made note of these on my “monthly spread.”
ADHD hack: If you can’t see it, it doesn’t exist.
To keep these projects top-of-mind, I have to write them down.
What reports and due dates do I have this month? I quickly jot these down. I learned how important it is not to take too much time, otherwise I lose time idolizing the dread of the task or tapping into my hyper-focused passion ultimately venturing off onto a side-quest.
Make it quick. Keep it simple.
The Weekly Intentions
If I’ve done an effective job with my monthly spread, it takes no more than 10 minutes. And if I do a good job with my “weekly spread,” I won’t have to refer back to my monthly all that often.
ADHD hack: Breaking big tasks into smaller steps is critical. I use my weekly intentions as just that: A process for breaking down the monthly due dates into smaller achievable steps.
The Daily Intentions
ADHD hack: Just when you thought you broke things down into small enough steps, you learn there are even more steps.
Maybe that’s less of a hack and more of an observation. But it does inform how I use my “daily spread” — the smallest steps I can accomplish today that help me achieve my weekly intentions.
If my cute little clipart were a true model of what I write, I get even more specific here. For example:
Call Doctor Johnson at 555-555-5555
Write report summary for client Johnson
Call Jimmy’s teacher Mr. Johnson at 555-555-5555
A few reasons I write it this way:
If I have to go through the additional step of looking up a phone number AND calling someone like a doctor or a teacher, I won’t get it done.
In my daily spread, I have space to get more specific like referring to which client I need to write a report for.
The Migration
At the end of the day, I reflect on what I got done and what I didn’t get done. During this process, I have to remind myself it’s okay not to get everything done. I have to actively practice self-forgiveness. Otherwise, the guilt haunts me into the next day and I end up idolizing what I didn’t accomplish yesterday and end up getting nothing done today.
And sometimes I learn that not all of my intentions are important or relevant, and that’s okay too. Sometimes I just scratch things out.
If this post inspired or describe you, consider becoming a client. I offer executive function coaching for teens and adults with ADHD.