Ask HN: Any Software Engineers here with diagnosed but unmedicated ADHD? | Hacker News Reader

Ask HN: Any Software Engineers here with diagnosed but unmedicated ADHD?

Are you diagnosed with ADHD and a software engineer, but you don't use any medication? In that case, how do you survive? Is that even possible?

I have no access to professional help nor medication until the end of this year, but I need to survive my SE job somehow...

Remarks:

I got fired from my last position b/c of my ADHD symptoms and cannot really afford to lose my job again. The only differences b/w my current and my last position: no invasive time tracking software other than the obligation to complete tasks defined in the sprints (3 weeks per sprint) and limited social interaction as I work fully remote thanks to Corona. I started my current job at the beginning of this month, and I am worried that I will f' it up again (self-fulfiling prophecy?).

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> I am worried that I will f' it up again (self-fulfiling prophecy?).

Self-fulfilling prophecy is a possibility, but it’s not inevitable. You’ll want to watch yourself closet to avoid letting worries and anxieties get in the way of getting things done.

There are many resources for self-management of ADHD symptoms. Most patients benefit from these strategies regardless of medication status.

I’d suggest starting with something like a Pomodoro timer app. The idea is that you work for something like 15 minutes and then take a 5 minute break, then repeat. Set a goal of doing something like 10 Pomodoro sessions (minimum) each day, and get to work. It’s much easier to manage time in short intervals, and to break problems down into manageable pieces.

Identify your distractions. If you spend too much time on certain websites (HN included) then get an app to block those during working hours. If you can’t trust yourself, then don’t leave it to chance. Shape your environment to encourage you to focus.

Communicate with peers and your manager. Write a short status report every day to your manager if it helps. Or just write it to yourself. A cadence of accountability goes a long way.

Support groups are hit or miss, especially online. Some of them have helpful tips, but some of them turn into another time wasting venue. Rule of thumb: If people are doing more venting or complaining than sharing helpful tips, close it or add it to your block list. You don’t need it.

> The idea is that you work for something like 15 minutes and then take a 5 minute break, then repeat.

I thought 15 minutes was a typo[0].

> Set a goal of doing something like 10 Pomodoro sessions (minimum) each day

But it seems it's not. As someone who uses the stock pomodoro (25/5)*4 + 15 I'm genuinely curious. Did you experience more benefits from the separation you mentioned?

0: https://en.wikipedia.org/wiki/Pomodoro_Technique

Diagnosed as a child but haven’t been on meds since HS. Didn’t like how they made me feel. Now about 15 years into a career that’s going pretty well after some rough patches.

Listen to chill music without particularly complex lyrics.

Turn off notifications for EVERYTHING. You’ll be shocked how little you miss them or need them. Even slack with coworkers you can take relatively asynchronously.

Break tasks down into as small of a chunk as possible and tackle each one individually (Getting Things Done is a short good read on this)

Read a good detective book like Homicide: Life on the Streets to understand how people can successfully approach open ended, “no help” scenarios.

When you get overwhelmed about number of tasks or some such, defer to your boss to prioritize what you will work on, and use that as an excuse to focus 100% on one thing at a time.

Take care of yourself. Get plenty of sleep (8+ hours), eat healthy protein meals including breakfast, and do some kind of physical activity.

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