Thread by @HowtoADHD

Let’s talk about IBNUs: an #ADHD thread 🧵 (1/5)

IBNU (Ib-new) is the term I use as shorthand for tasks that are “important but not urgent”

…aka, the tasks those with ADHD often don’t get to unless they *become* urgent, at which point it’s often a crisis.

I came up with the term after learning about the Eisenhower matrix, which was developed by Stephen Covey based on a concept by Dwight D. Eisenhower about tasks being divided into 2 categories: urgent and important.
More on that here: asana.com/resources/eise… (🧵 2/5)

A lot of what falls into these categories is subjective. Also, I rarely have the patience to ✨ write out ✨ my tasks & stick them in a matrix.

But: I DO mentally run through my tasks and identify the IBNUs — because they’re important, AND, least likely to get done.

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Why are the IBNUs least likely to get done? Great question!

Because ADHD brains prioritize what is URGENT over what is IMPORTANT. Which means, things that are not important but are urgent will naturally be prioritized over things that are important but not urgent.

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So either the IBNUs never get done, *or* they become urgent, at which point they land on our mental plate.

This is a problem for a couple of reasons: one, our “urgent AND important” box is often overflowing. We run on adrenaline & that’s not great for us long term.

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2nd problem: IF they become urgent, IBNUs are often a full on CRISIS. Unlike urgent & important things that pop up that way — for instance, you get an exciting phone call — tasks that are important but not urgent for a long time are harder to knock out quickly. (🧵 6/10)

IBNUs are the tasks that contribute to our success, to long term goals. They often take ✨time ✨. When we have to knock them out quickly, it takes a toll: on the rest of our life, on our budget, on our sense of safety and well being. And sometimes the damage is done. ( 🧵 7/10)

What do you do if you identify an IBNU?

Schedule it, as Stephen Covey suggests.

But if you have ADHD, that’s likely NOT going to be enough.

Our brains are probably going to pull us back toward what feels urgent, regardless of what’s scheduled.

(🧵8/10)

We might need to:

Add accountability. Do it with a friend. Hire an ADHD coach. Set a timer & sprint. Add salient rewards. Make the task more interesting. Add novelty. Adjust the level of challenge so it’s stimulating enough, but not so hard it’s discouraging.

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There are a ton of strategies available to help those with ADHD do The Thing. @danidonovan made a whole dang book of them.

But it all starts with being able to recognize what THING we need to use these strategies for.

So.

What’s your #IBNU?

( 🧵 10/10)

also uh...apologies, when I started this thread I thought it would be 5 tweets...and apparently I didn't go back and fix all 10 to update