ADHD Delegation Strategies: Work & Home

People with ADHD often struggle to delegate tasks effectively. This guide offers practical tips for better delegation at work and home:

Choose tasks to delegate wisely
Prepare clear instructions
Use visual aids and technology
Set realistic deadlines
Follow up and provide feedback

Key strategies:

Setting	Tips
Work	Use project management tools, communicate clearly with coworkers
Home	Create chore charts, assign age-appropriate tasks to kids

Overcoming common ADHD delegation challenges:

Perfectionism: Accept that others may do tasks differently
Anxiety: Start with small, low-stakes tasks
Unclear communication: Provide step-by-step instructions

By improving delegation skills, people with ADHD can reduce stress, increase productivity, and focus on their strengths.

ADHD Delegation Challenges

Adults with ADHD often struggle to delegate tasks at work and home. These problems come from the main symptoms of ADHD and can make it hard to share responsibilities.

Executive Function Problems

ADHD affects brain functions that are key for good delegation:

Planning tasks
Setting goals
Deciding what to give to others

People with ADHD often find these skills hard. Brandon Hire, an audio engineer, says, "Breaking down tasks is tough. It's boring and needs us to know every step well."

Wanting Things Perfect and in Control

Many adults with ADHD want to do everything themselves:

They try to prove they can do it all
They take on too much work to feel better about themselves
They don't want to give up tasks they like

This often leads to thinking, "I should do this myself," causing stress and too much work.

Hard to Ask for Help

People with ADHD face mental blocks when delegating:

Mental Block	Description
Fear of "No"	Worry about being turned down when asking for help
People-pleasing	Hard to say no to others and even harder to ask for help
Feeling not good enough	Shame or feeling bad about oneself makes it tough to seek support

Getting past these blocks is key for good delegation. An ADHD expert shares, "I like to make people happy. It's hard for me to say no — and even harder to ask for help."

Getting Ready to Delegate

Preparing to delegate well is key for people with ADHD. Follow these steps to set yourself up for success.

Choosing Tasks to Delegate

Pick the right tasks to delegate:

1. Make a list: Write down all your daily tasks, including work and home chores. Note how long each task takes.

2. Look at your list: Find tasks that:

You often put off
You're not good at
You don't like
Take a lot of time but don't help you reach your goals

3. Choose what to delegate: Focus on tasks that:

Take a lot of time but are simple
Are easy to explain to others
Don't need your special skills

Know What You're Good At (and What You're Not)

Understanding your skills helps you delegate better:

Good At	Not Good At	Like Doing
Big picture planning	Detailed paperwork	Solving problems
Talking to groups	Regular upkeep tasks	Starting new projects
Motivating teams	Entering data	Coming up with ideas

Building a Delegation Mindset

Change how you think about delegation:

Think differently: Instead of "I have too much to do," think "We have things to do."
Accept that it won't be perfect: Others might do tasks differently. Focus on the end result.
Be clear: Tell people exactly what you want, when you need it, and how it should turn out.
Trust others: Let people learn new skills by doing the tasks you give them.
Start small: Begin by giving away small, less important tasks to build your confidence.

Work Delegation Tips

Here's how to delegate better at work if you have ADHD:

Talk Clearly to Coworkers

When giving tasks to others:

Pick what to give away carefully
Explain the main steps and what you want done
Give enough time to finish the task
Say when it's due and how good it should be
Answer questions if they're not sure

Use Tech to Help

Try these tools to make delegating easier:

Tool Type	What It Does
Project software	Gives out and tracks tasks
Task apps	Sends reminders about deadlines
Shared calendars	Helps everyone plan their time
Automation	Does simple tasks for you

Giving Tasks to Different People

Change how you delegate based on who you're talking to:

Bosses: Ask for help or talk about sharing work
Coworkers: Show how it helps everyone
People you manage: Give clear steps and offer help

When People Don't Want to Help

If someone doesn't want to do a task:

Listen to why they're worried
Tell them how it helps both of you
Offer to teach them or help out
Check in to see how it's going
Say thanks and tell them what they did well

Home Delegation Tips

Sharing tasks at home can be hard for people with ADHD, but it's key for a tidy and calm home. Here are ways to give tasks to family members:

Getting Family to Help

To get your family to do chores:

Use pictures: Make a board to show tasks. This helps family see what to do.
Break tasks down: Instead of "clean your room," give a list of small steps.
Match tasks to energy: Give moving tasks like sweeping to family with ADHD.
Let them choose: Give a list of tasks and let family pick what they want to do.

Setting Up a Family Task System

Make a plan for home tasks:

1. Make a chore chart: Use a board to list weekly tasks.

2. Use apps: Try shared calendars or task apps to keep everyone on track.

3. Be clear: Tell everyone when tasks are due and how well they should be done.

4. Give rewards: Offer small prizes for finishing tasks to keep everyone happy.

5. Talk as a family: Meet to check on tasks and fix any problems.

Age-Appropriate Tasks for Kids

Give kids with ADHD tasks they can handle:

Age	Tasks
5-7 years	Set the table, fold easy clothes
8-12 years	Take out trash, help make meals
13+ years	Do laundry, help buy groceries

Tips for giving tasks to kids:

Give clear, step-by-step directions
Help them if they need it, especially for new tasks
Be patient and let them learn slowly
Say "good job" when they do well and help them improve

5 Steps to Delegate Well

People with ADHD can manage their work better by learning to give tasks to others. Here are five easy steps to help:

1. Make the Task Clear

Before you give a task to someone:

Break big tasks into small, easy steps
Write down what you want to happen
List the tools needed to do the task

When you explain the task clearly, it's easier for others to do it right.

2. Choose the Right Person

Pick someone who can do the task well:

Think about what they're good at
Make sure the task isn't too hard for them
Check if they have time to do it

Picking the right person means the job is more likely to get done well.

3. Give Good Instructions

Tell people exactly what to do:

Use simple words to explain the task
Give step-by-step directions if needed
Say when it needs to be done and how good it should be
Let them ask questions if they're not sure

Good instructions help avoid mix-ups and make sure the task is done how you want.

4. Set Fair Deadlines

Give people enough time to do the task:

Think about how hard the task is and how busy they are
For big jobs, set small goals with their own due dates
Add some extra time in case of problems
Ask if they think they can finish by the deadline

Fair deadlines help keep work moving and lower stress for everyone.

5. Check Work and Give Tips

Keep in touch about the task:

Plan times to see how the work is going
Help out if they need it
Tell them what they did well and what to fix
Say "thank you" for good work to keep them happy

Checking in helps make sure tasks get done and helps people do better next time.

Step	What to Do	Why It Helps
1. Make the Task Clear	Break down tasks, list goals and tools	Avoids confusion
2. Choose the Right Person	Match task to skills and time	Gets task done well
3. Give Good Instructions	Use simple words, give details	Prevents mistakes
4. Set Fair Deadlines	Consider task size and person's schedule	Keeps work on track
5. Check Work and Give Tips	Follow up, offer help, say thanks	Improves future work

Overcoming Delegation Obstacles

People with ADHD often find it hard to give tasks to others. Here are some ways to make it easier.

Dealing with Wanting Everything Perfect

When you want everything to be just right, it's hard to let others help. Try these tips:

Remember that others can do good work too
Change your thinking from "only I can do this" to "others can help"
Tell people clearly what you want
Give examples of what good work looks like

Letting others help doesn't mean the work will be bad. It means you can focus on the big stuff.

Feeling Less Worried About Giving Tasks Away

It's normal to worry about giving tasks to others. Here's how to feel better about it:

Start by giving away small, easy tasks
Tell people exactly what you need
Check in now and then to see how it's going
Keep in mind that you'll get better at this over time

As you see others do well, you'll feel more okay with giving them tasks.

When Work Isn't as Good as You Hoped

Sometimes, the work others do isn't what you expected. Here's what to do:

Tell them what needs to be better right away
Show them how to improve
Learn from this to explain tasks better next time
Think about if your hopes were too high

Remember, working together helps everyone get better. By talking openly, you can get better results.

Problem	What to Do
Wanting everything perfect	Change your thinking, give clear instructions
Worrying about giving tasks away	Start small, explain well, check in sometimes
Work not meeting hopes	Give feedback, help improve, learn for next time

Helpful Delegation Tools

Using the right tools can make it easier for people with ADHD to give tasks to others. Here are some good tools to try:

Task Management Apps

These apps help organize and give out tasks:

App	What it does
Leantime	Made for ADHD, ADD, and dyslexia. Easy to read and use. Helps pick important tasks.
Trello	Uses boards to show tasks. Helps see what needs doing. Can add time guesses for each task.
Asana	Breaks big jobs into small steps. Keeps track of due dates. Lets you sort tasks by how important they are.
Todoist	Helps clear your mind by writing down all tasks. Can break tasks into smaller parts and set reminders.

Shared Calendars and To-Do Lists

These tools help people work together on tasks:

Calendar apps: Help keep track of tasks and meetings. Set reminders to avoid missing deadlines.
Shared to-do lists: Apps like Todoist let people work on tasks together. Easy to give out jobs and see how they're going.

Visual Aids and Checklists

These tools use pictures to help track tasks:

Tool	How it helps
Bullet journals	Paper notebooks you can set up how you like. Show tasks and what's most important.
Sticky notes	Real or computer sticky notes. Quick reminders for important jobs or due dates.
Checklists	Break big tasks into small, easy steps. Makes it easier to give out jobs and finish them.

Using these tools can help people with ADHD get better at giving out tasks, stay organized, and get more done at work and home.

Checking Progress and Making Changes

For people with ADHD, it's important to keep an eye on how well they're giving tasks to others and make changes when needed. Here's how to do that:

Keeping Track of Tasks

To stay on top of tasks you've given to others:

Use apps that help manage projects or track tasks
Put up visual reminders like sticky notes
Check in with team members often

Method	How It Helps
Project apps	Keep all tasks in one place, remind about due dates
Visual reminders	Easy to see, less to remember
Regular check-ins	Make sure work gets done, get feedback

Seeing If It's Helping

Check if giving tasks to others is making your work better:

Write down how long tasks take before and after giving them away
Notice if you feel less stressed
See if you're getting more important work done

Keep a simple record like this:

What to Check	Before Giving Tasks Away	After Giving Tasks Away
Time spent on small tasks	X hours/week	Y hours/week
How stressed you feel (1-10)	X	Y
Big tasks finished	X%	Y%

Making Your Task-Giving Better

Keep working on how you give tasks to others:

Ask team members if your instructions make sense
Look at which tasks worked well when given to others and why
Find ways to give tasks better next time

Conclusion

Giving tasks to others is a key skill for people with ADHD to handle their work better at home and on the job. Using the tips in this guide can help you get past common ADHD problems and become better at sharing tasks.

Main points for good task-sharing with ADHD:

Choose tasks to give away on purpose
Give enough time to finish tasks
Find tasks you have trouble with or avoid
Pick the right people to help
Tell people clearly what you want them to do

Remember, sharing tasks can be hard for people with ADHD. But with practice and the right tools, you can get better at it. This can help you feel less stressed and focus on important work.

Good Things About Sharing Tasks	Ways to Make It Easier with ADHD
Less work for you	Use pictures to remind you
Better use of time	Try task planning apps
Work better with others	Set clear due dates
Get more done	Give step-by-step instructions
Better balance of work and life	Check in often and give feedback

FAQs

How to delegate with ADHD?

Giving tasks to others when you have ADHD can be hard. Here are some ways to make it easier:

1. Make video how-tos: Record yourself showing how to do tasks. This lets people watch again if they forget.

2. Show your computer screen: Record what you do on your computer to show others how to do things.

3. Use picture boards: Try apps like Trello or Asana to show tasks with pictures.

4. Write clear steps: Give short, clear written steps with your videos or pictures.

5. Set reminders: Use apps to remind you and your team about tasks and when they're due.

Way to Delegate	What It Does	How It Helps
Video how-tos	Shows steps on video	People can watch again
Screen recordings	Shows computer tasks	Easy to follow along
Picture boards	Shows tasks with images	Quick to understand
Written steps	Gives clear instructions	Easy to check
Reminders	Tells when tasks are due	Keeps everyone on time

These tips can help people with ADHD give tasks to others more easily. They use pictures and clear steps to make sure everyone knows what to do.