Self-help program
4. Anticipate and plan
Difficulty getting things done because of difficulty concentrating is rarely due to a lack of willpower, effort, or ability. Instead, it may be caused by challenges with motivation and energy levels, problems with planning and time management, or difficulty estimating the passage of time.
How can I learn to stay on schedule?
You can learn to stick to schedules. This can be done, for example, by allowing extra time for switching and by dividing large tasks over enough days. In the video (2:15), experts provide tips for realistic planning.
What if I don’t follow my plans?
Many people who struggle with time management know how to fill their calendars and make detailed plans, but good intentions don’t always turn into action. Below you will find exercises for managing your time and ensuring that your plans are carried out. It may also help to try the exercise 8. Make it easy to get started.
Note
The three exercises below will help you choose the most essential tasks and plan your days and weeks. You can complete all of the exercises or just some of them.
Organizing tasks
Sometimes your day turns into jumping between random tasks. Organizing tasks can help ensure that you get things done that you want or need to do.
The most important things are obligations and matters that are meaningful to you.
What is essential?
- Things that will cause inconvenience or problems if left undone. These include, paying bills or logging working hours.
- Things that affect the well-being or activities of others. These include, attending meetings or cleaning a shared home.
What do I want to do?
- Things that you want to spend time on. These might include crafts, politics, animals, or charity work.
- Things that help you cope and maintain well-being. These might include rest, spending time in nature, friends, and hobbies.
Planning can be supported with tools
In the following video (1:34), people with difficulty concentrating share strategies that work for them in using calendars, task lists, and reminders.
Exercise 4a: Prioritizing tasks
Why?
When you learn to choose the most important tasks and eliminate unnecessary ones, even in a busy life situation the most important things will get done.
How?
Evaluate which tasks are important and prioritize them.
Classify the tasks below according to their importance and urgency. This classification makes it easier to plan your days and weeks ahead.
Exercise 4b: Daily task list
Why?
A task list helps ensure that you remember to do the things you need to do and those you want to do.
In this exercise, you will start using a daily task list.
How?
- Think about what kind of list would be simple and easy to use.
Could it be, for example, a note on the fridge door, a list on your phone, or entries in your calendar?
Use the same format every day. - In the evening, list what needs to be done the next day.
- Mark essential and optional tasks differently.
- Leave out less important tasks if the list becomes too long.
- In addition to obligations, also list other things such as meeting friends, hobbies, and rest.
- Start with flexible plans. - Break tasks into smaller parts.
For example, if the task is preparing a presentation, schedule background research for one day and assembling the presentation for another. - If something doesn’t get done, don’t get discouraged or give up.
Move it to the next day’s list. - If tasks start piling up, take a pause.
- Does everything really need to be done today?
- Where could you arrange more time? - Plan the order of tasks in advance.
- What tasks are easy for you right after waking up?
- What is better done later in the day?
- It is often best to start with small tasks. Seeing the list get shorter is motivating. - If you're afraid you'll forget the list.
- Set yourself a reminder in the morning that it’s time to start working on the tasks on your list.
- You can schedule another reminder in the evening to make the next day’s list.
Now prepare tomorrow’s list. What do you need to take into account at a minimum?
Exercise 4c: Weekly plan
Why?
A weekly plan anchors your daily routines and helps you do things that are important to you. It helps you see when it’s the right time for you to handle responsibilities and other tasks.
How?
1.Choose planning tools that work for you.
A calendar and a task list work well for many people. You can also write things down in a notebook or use a template provided at the end of the exercise.
2.Mark down your scheduled activities.
Such as study meetings, work shifts, and hobbies.
3.Schedule remote work or time for independent study.
If you study, think about when studying works best for you. Reserve more time in your calendar than you think you will need. You can use this extra time for unfinished business or tasks that are more demanding than expected.
4.Then add at least one meaningful and enjoyable activity to your plan.
It can be time with loved ones, hobbies, spending time in nature, or anything that is important to you.
5.Schedule flexibly.
So that the plan does not collapse immediately when changes occur.
6.Allow enough time for starting tasks and switching between them..
Remember breaks.
7.Set aside time during the week for planning and scheduling.
Would it suit you best to plan ahead already on Friday? Or is it better to do it on Sunday just before the new week? Or would you prefer to start Monday by planning your week?
Download a template for weekly scheduling here:
Remember
Carefully planned and scheduled tasks are the most likely to get done.
Good planning requires breaking tasks down and prioritizing them