What is the 10-3 rule for ADHD?
The 10-3 rule for ADHD is a time management strategy that involves working in focused 10-minute bursts, followed by a 3-minute break. This technique helps manage the challenges of inattentiveness and impulsivity often associated with ADHD by breaking down overwhelming tasks into smaller, more manageable pieces. The 30 rule is all about setting realistic expectations for yourself. ADHD brains tend to underestimate or overestimate how long things take, leading to frustration. Here’s how the 30 rule works: Add 30% more time to everything – If you think something will take 10 minutes, plan for 13 instead.
What is the 24 hour rule for ADHD?
The 24-Hour Rule for ADHD encourages pausing before reacting or making decisions to reduce impulsivity and emotional reactivity. By waiting a full day, individuals can process emotions, reflect objectively, and make choices aligned with long-term goals rather than immediate feelings. Abstract. Adults with ADHD often have sleep problems that are caused by a delay of their internal circadian rhythm system. Such individuals are often typified as ‘evening’ or ‘night’ persons.