Mastering Meetings with ADHD: Strategies for Success In-Person and Online

ADHD can present unique challenges when it comes to meetings, whether they're in-person or online. Distractions, difficulty staying engaged, and impulsivity can make it challenging to stay on track and make the most out of these important gatherings. However, Wise Squirrels like you can significantly improve your meeting experiences and productivity with the right strategies and tools. Let’s explore practical tips to help you have more successful in-person and online meetings.

Preparation is Key

Effective preparation is the cornerstone of productive meetings, especially for individuals with ADHD. Here are some steps to ensure you're ready:

• Set Clear Objectives: Define what you want to accomplish during the meeting. Having clear goals will help you stay focused and engaged.

• Create an Agenda: Request or create an agenda before the meeting. It provides structure and lets you know what to expect.

• Gather Materials: Gather any documents or materials you'll need for the meeting in advance. This reduces last-minute stress and distractions.

Time Management

Time management can be a challenge for us, especially around time blindness. Consider these strategies to help you stay on schedule:

• Prioritize: Focus on the most critical agenda items and allocate time accordingly. This prevents you from getting bogged down in less important discussions.

• Take Breaks: In longer meetings, plan short breaks to recharge your focus and reduce restlessness.

• Use Timers: Set alarms or timers to remind you when the meeting is about to start or when specific agenda items should end.

Minimize Distractions

Both in-person and online meetings can be rife with distractions. Try these methods to minimize them:

• Choose the Right Environment: In-person meetings can benefit from sitting in a quiet corner or using noise-cancelling headphones. For online meetings, find a quiet, clutter-free space.

• Digital Distraction Blockers: Use apps or browser extensions to block distracting websites and notifications during meetings. We love Freedom for this (affiliate link).

• Active Listening Techniques: Make an effort to actively participate by asking questions, taking notes, or providing feedback. Engaging in the discussion can help maintain your focus.

Take Effective Notes

Taking notes is a crucial skill for maintaining focus and retaining information during meetings:

• Use Note-Taking Apps: Apps like OneNote, Evernote, or digital sticky notes can help you organize and review your notes more efficiently.

• Visual Aids: If you're a visual learner, consider incorporating diagrams or mind maps into your notes to help you understand and remember key points.

• Review and Summarize: After the meeting, take a few minutes to review and summarize your notes. This reinforces the information and can be helpful when sharing takeaways with others.

Communicate Your Needs

Don't hesitate to communicate your ADHD-related challenges to colleagues or supervisors. They can offer support and make accommodations to improve your meeting experiences.

• Ask for Breaks: If long meetings are particularly challenging for you, request short breaks to recharge.

• Share Your Preferred Communication Style: If you find certain communication methods more effective (e.g., written instructions instead of verbal), let your team know.

• Request Meeting Adjustments: For online meetings, ask for shared agendas and screen-sharing options to ensure visual cues and clear objectives.

Post-Meeting Follow-Up

After the meeting concludes, your responsibilities aren't over:

• Action Items: Ensure you've captured action items and deadlines in your notes.

• Review and Reflect: Take a few minutes to reflect on the meeting's outcomes and what you've learned.

• Schedule Next Steps: Immediately schedule follow-up actions in your calendar or task management system to ensure nothing falls through the cracks.

Practice and persistence are key.

ADHD can make meetings challenging, but with proper strategies, you can master the art of in-person and online gatherings. By preparing in advance, managing your time effectively, minimizing distractions, taking practical notes, communicating your needs, and following up, you can boost your productivity and make meetings more successful. Remember that practice and persistence are key; with time, these strategies will become second nature, helping you excel professionally and personally.