Time Blocking
I tend to get super overwhelmed with my to-do list. I have a hard time prioritizing what’s most important and end up just cleaning instead. When I was on Adderall, this really didn’t look any different I was just high and speedier.
While on Adderall/Vyvance, I learned about time-blocking from my favorite podcast “The Skinny Confidential”. I loved the idea of it but my obsessive perfectionism got in the way and I always ended up pushing the practice to another day or just giving up completely.
While on Addy:
It usually went like this:
I would time-block my day out to a T and either start too early or too late (outside of my time-blocking window) and give up
I would prioritize the wrong things first and end up having to switch tasks which would then mess up my timing
Something as simple as not having the “right calendar” would prolong my ability to actually start (I think I purchased 10 different agendas)
After Addy:
After Adderall/Vyvanse, my need for perfectionism didn’t change but I was wayyyy more humbled. I learned that my need to perfectly manage my schedule affected literally no one except me. I was able to slow down a bit and be mindful of what I was even doing which is simply managing my time to the best of my ability not the end all be all way of living. This extreme way of living was debilitating and I spent years spending more time planning than doing.
How it’s currently going while Livin’ Addy Free
Well, I wish I could say that I’ve got time management down pack but I really don’t. However, here’s the GOOD NEWS. Now, instead of fixating on trying and failing because it’s not perfect, I can give myself grace and step outside of my obsessive mind, take a breath, and remember the motto “Progress, not Perfection.”
So, Addy Free Community, I can confirm that this form of time management, time blocking, HAS helped my focus level off Adderall and I encourage you to experiment with this method for yourself.
So, What is time blocking?
Time blocking is a productivity technique that involves dividing your day into small blocks of time dedicated to a specific task or activity.
You may think I’m a neurotic type A person, well I am. I’m also a recovering Adderall Addict who chose the drug because I believed it gave me control. When I was getting off the drug, I craved finding control in something and this is a practice that helps with that because you know what your day looks like (which eliminates anxiety) and you have a clear purpose to pursue.
Let’s make it simple
People do this in different ways that work for them but I will give you examples of what works for me based on methods I’ve learned from experts.
Step 1: Use a Google Calendar
Sign up for a Google account and use a Google calendar. Here is why:
You can edit the calendar if need be without crossing things out
You can choose colors for each time block
There is a sidebar that measures the colors and where you are spending the most time. So if you’re working more than you are connecting with others, Google Calendar won’t let you BS yourself
Step 2: Colors
If you are a visual person, you can color-coordinate each block of time with a theme. For example, for the category “wellness and self-care” I include things like working out and manicures and the color is purple, for “goals” I label it red, and for “balance” (like “work-life balance”) which includes date nights, hanging with friends, entertainment I label that in blue.
The example above is what I mean by not BSing yourself. I might have a little too much wellness/self-care (purple)…
Step 3: Blocking out time
Greg McKeown in his book, “Essentialism: The Disciplined Pursuit of Less”, describes the term “Planning Fallacy” which he states, “refers to people’s tendency to underestimate how long a gas k will take, even when they have actually done the task before.” Based on studies he found that simply adding a 50 percent buffer to the amount of the we estimate it will take to complete a task or project, will relieve the stress we feel about being late, and if we do find that the task was faster and easier to execute than we expected, the extra found time feels like a bonus!
Opera’s famous quote in her Super Soul Conversation Podcast is, “I believe one of the most valuable gifts you can give yourself is time, taking more time to be fully present.”
So if adding that extra 50 percent buffer seems like a lot, just think that you won’t be constantly thinking about completing something on time just to get to the next ask on your to-do list.
Quick example of how I’ll do this:
Blogs take me typically around an hour to do, so I will put in 1.5 hours in my calendar and when I finish early (if I do) I have more of a break to chill before starting again.
How long should we schedule breaks?
According to the CDC, even 10 minutes is enough to improve your mental health. However, I would suggest 20 minutes. 20 minutes they say is how long it takes to get over a craving which is your bodi’s way of saying it needs a change. Getting outside yourself in my opinion is the best way to do this. A quick 20-minute yoga video, connecting with nature, going on a walk, calling a loved one. All great ways to get outside yourself
Remember This:
We all know how taking breaks is crucial for our well-being and how hard that is to do when on Adderall/Vyvance. But the good news, we are no longer on Adderall/Vyvance and we are focusing on our mental health and well-being… woohoo!
Regular breaks restore focus (the purpose of this blog), reduce fatigue, and enhance creativity. They also contribute to better decision-making, physical health, stress reduction, and social interaction. By allowing time for personal tasks and promoting a healthier work rhythm, breaks ultimately boost overall productivity and reduce burnout (which ultimately led me to rock bottom).
Last Step: ACTION
Today is the start of the time-blocking experiment (This is an experiment because it might not work for you and that’s OKAY.) You will receive a newsletter that provides a quick TLDR (too long didn’t read) summary of this blog and some extra helpful tips. ;)
On Friday, I will send out another newsletter with reflection journal prompts for you to observe what worked and what didn’t.
You’ll need:
A journal
A pen
An open attitude and the mindset of PROGRESS NOT PERFECTION
We’re in this together as a community
As I mentioned, when I was on Adderall, I never actually put any of this into action since I was so scared of failure and thought I was the only one who felt this way. After sharing my story, I’ve found that I’m NOT alone in this struggle, and I am so excited to have a community now that makes me feel less alone and less crazy. The newsletters are not only meant to provide tips on how to live Addy Free, but their main purpose is to unite a community that has felt that they could not succeed in daily life without Adderall/Vyvance. We can openly and vulnerably share what’s working and not working for us and give motivation to others.
Join the Facebook group page for the best way to connect with the community!
I’ll be right there with ya. If you forget or life happens and don’t get to this my favorite advice from "Atomic Habits”, a book about the transformative power of small and consistent actions in achieving personal and professional goals, is…
NEVER MISS TWICE.
XO,
Jan
