Starting the IAA while juggling a baby at home, a part-time job, and ADHD has definitely kept life interesting, and it’s made staying organized more important than ever. Attention deficit hyperactivity disorder (ADHD) is a mental health disorder characterized by symptoms such as difficulty paying attention, hyperactivity, and impulsive behavior. In adults, ADHD often leads to difficulty in relationships and work/school.
In this post, I’m going to highlight three tools and strategies that have helped me maintain my sanity and get the most out of my experience at the IAA. Everyone is different, and what works for me isn’t guaranteed to be a surefire solution for everyone else; that being said, these are some things that I’ve found worked for me through a process of trial and error. Although I’m approaching this from the perspective of someone with ADHD, I hope these tips can help anyone who might be feeling overwhelmed with or struggling to find a healthy work-life balance.
Calendars, Calendars, Calendars!
“Having ADHD is like being expected to carry 100 marbles, but you’re the only one without a bag.” (Reddit)
Life at the IAA is busy, and the number of things you will be expected to balance simultaneously can feel overwhelming: homework assignments, labs, projects, presentations, networking, job applications, practicum, and the list goes on. And that doesn’t even cover basic necessities like cooking, cleaning, or sleeping. Juggling multiple priorities can feel overwhelming when things fall through the cracks, and it really helps to have some sort of daily planner (I personally use Todoist, but any kind of task manager works!). Every time a new module starts, take a few minutes to log every task and deadline. Whenever a new task or idea comes up, log it right away! That way, you’re always aware of what needs to be done every week.
Additionally, use your calendar aggressively and plan out exactly when you’re going to get things done! Every couple of days, break down important tasks into smaller chunks and time-block them to ensure you are prioritizing completion. This doesn’t just apply to classes and meetings, but also assignments, studying, and practicum work. It’s especially hard for individuals with ADHD to hold themselves accountable to task completion, and I’ve found that committing specific blocks of time in advance helps significantly with this. Plus, you get a satisfying dopamine hit when you cross something off your to-do list after you’ve done it!
Time at the IAA is Sacred
Okay, so you’ve got your time planned out, now how do you get everything done? The number one difference-maker in my time management has been to treat every minute that I’m at the IAA as sacred. I make it a point to finish daily assignments before I leave the Institute, because that’s where I have the most control over my time and focus. At home, there are many other distractions, and it’s difficult not to feel guilty when I have to sit alone and work instead of playing with my daughter or having dinner with my wife. The more that I’m able to get done before I leave the Institute, the more freedom I have at home to spend time with my family.
Use your time between classes to write down any new tasks, send any necessary emails, or even take a quick ten-minute walk to refresh yourself. When you have a free afternoon or a longer gap between classes, use that time to lock in and accomplish something! Personally, I also use my lunch hour as focused alone time—I book a conference room for myself and crank out an assignment or work on a side project while I eat my lunch. Though I don’t recommend this for everyone, isolating myself for an hour is necessary for me to recharge my brain for the afternoon. If you’re having trouble concentrating while at school, consider booking a quiet space for yourself or heading to Hunt Library for a change in scenery. It honestly feels that every additional hour of work I’m able to fit in at school might save me two or three hours at home simply because everything takes longer when there are distractions.
Take Care of Yourself
Sometimes we overlook our own health because of deadlines, but it’s important to keep some balance. It’s also easy to fall behind on sleep and exercise when we have a busy schedule, and I’ve found that both of these factors really affect my already impaired ability to focus. I always prioritize getting at least seven hours of sleep every night and fitting in at least 3-4 days of exercise every week. Consistent routines are important for managing your ADHD—make one and stick to it!
Second, although ADHD medication isn’t right for everyone, I worked with my physician to find a medication routine that helps me manage my condition while minimizing side effects (I take smaller, staggered doses throughout the day). I’m not advocating for or against medication, but a conversation with your physician or psychiatrist could be very helpful.
Finally (and maybe most importantly), make time for your friends and family! We lean on them to support us through our graduate experience, and it’s important to be fully present in the moments we share with them, whether those are social gatherings or even something as simple as sharing a meal.
Be Yourself
Above all, own it and be yourself. Don’t let your ADHD define you as a person, and never let it become an excuse. I’ve learned to focus on the moments that matter, and to appreciate the time I do get with my family rather than worrying about what I can’t control. The MSA program is demanding, but an incredible opportunity for growth and connection. If you embrace your unique challenges and strengths, you’ll not only get through it—you’ll thrive!
Columnist: Shreyas Tikare