Why I Swear by High-Intensity Interval Tasking

written by Kari Lewis Ed.D. posted on Attitude Magazine

High-intensity interval training (HIIT) is a popular form of exercise that involves alternating between short, intense bursts of movement and brief periods of rest. As an ADHD coach, I’ve always considered the HIIT method to be well-suited for people with ADHD outside of fitness. The short intervals of work and rest are manageable and work to sustain focus and mental engagement.

With my own clients, I’ve adapted HIIT into a protocol for helping them manage dreaded tasks and get things done. I call it high-intensity interval tasking. Here’s how it works:

High-Intensity Interval Tasking: Getting Chores Done with ADHD

1. Think of a task that you consistently struggle to start or finish. I’m choosing folding and putting away laundry into drawers and closets. (Ugh!)

2. Decide how much time you want to allot to the task (this includes rest time, which we’ll get to). Note that you’re not basing it off how much time you have, but how much time you can realistically devote to the task without becoming frustrated or burning out. With that in mind, could you commit to a total of 5 minutes? 10? 15?

3. Within this timeframe, determine the ideal duration of your “work” (high intensity) intervals and your “rest” cycles. For example, two minutes of work and one minute of rest.