THE PAR METHOD

A Wellbeing-Driven Productivity System Designed

with Neurodivergent Individuals in Mind

MARTINEELLIS.COM
 The PAR Method
A Wellbeing-Driven Productivity System Designed with
Neurodivergent Individuals in Mind

1. Introduction 3
1.1 The Need for a Neurodivergent-Friendly Productivity System 3
1.2 The PAR Method Overview and Influences 3
1.3 How The PAR Method Supports Neurodiverse People 4
2. Before You Start 5
2.1 Assembling Your Minimum Viable Productivity Toolkit 5
2.1.1 Calendar 5
2.1.2 To-do List 5
2.1.3 Notetaking Tool 6
2.2 Scheduling Daily Planning and Weekly Review Sessions 6
2.3 Adopting a Wellbeing-First Mindset 6
2.4 Next Steps 7
3. The PAR Method: A Step-by-Step Guide 8
3.1 Step 1: Pull Everything Out of Your Head (P) 8
3.1.1 Importance of Externalising Your Thoughts 8
3.1.2 Capture Tools 9
3.2 Step 2: Process Your Thoughts and Tasks (P) 9
3.2.1 Reviewing and Organising Your Captured Items 9
3.2.2 Tagging, Highlighting, and Colour Coding 9
3.3 Step 3: Prioritise Your Tasks (P) 9
3.3.1 Traditional Prioritisation Models 9
3.3.2 Alternative Prioritisation Models 10
3.4 Step 4: Plan Your Day (P) 10
3.4.1 Scheduling Meetings 10
3.4.2 Time-blocking 11
3.5 Step 5: Take Action (A) 12
3.5.1 Tools and Techniques to Increase Focus and Productivity 12
3.6 Step 6: Make Adjustments (A) 13
3.6.1 Importance of Flexibility and Adaptation 13
3.6.2 Monitoring and Adjusting Plans Based on Needs 13
3.7 Step 7: Review the Week (R) 13
3.7.1 Purpose and Structure of the Weekly Review 13
3.7.2 Example Checklist for the Weekly Review 13
3.8 Next Steps 14
3.9 The PAR Method Infographic 15
4. Final Thoughts 16
5. Resources and Further Reading 17

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 5.1 To-do List Tools 17
5.2 Calendar Tools 17
5.3 Note-Taking Tools 17
5.4 Time Management Techniques and Focus Tools 18
5.5 Prioritisation Models 18
5.6 Wellbeing-Driven Productivity 18
What Next? 19

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1. Introduction
This chapter sets the scene; it explains why traditional approaches to productivity
don’t always work for neurodiverse people and introduces The PAR Method.

1.1 The Need for a Neurodivergent-Friendly Productivity

System

In a world where most productivity systems are designed with neurotypical people in
mind, it can be challenging for people who are neurodiverse (or think they might be) to
find an approach that truly works for them.

Traditional productivity methods often overlook the unique needs, strengths, and
challenges of neurodiverse people, which can lead to feelings of frustration and failure.
Furthermore, these traditional methods are often rigid, linear, and inflexible, making
them unsuitable for people who think and process information differently. As a result,
many neurodivergent individuals find it difficult to implement these systems
successfully, leaving them feeling overwhelmed and unproductive.

Enter The PAR Method - a wellbeing-driven productivity system specifically designed

with neurodivergent individuals in mind.

1.2 The PAR Method Overview and Influences

The PAR Method is a flexible approach to getting things done, allowing users to
customise the system according to their requirements while always prioritising
wellbeing.

The method revolves around seven core steps:

1. Pull everything out of your head

2. Process your thoughts, events, and tasks
3. Prioritise your tasks
4. Plan your day
5. Take action
6. Adjust your approach as needed
7. Review the week

You can remember the steps as PPPP, AA, R, or PAR for short. The “P” stages happen
during daily planning sessions, the “A” stages are in the moment when you are getting
things done, and the “R” stage happens once a week.

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These steps are designed to guide users through a comprehensive process of
organising their thoughts, events, tasks, and priorities, ultimately leading to increased
productivity and wellbeing, and greater control over their time.

The PAR Method is influenced by various productivity methodologies, such as Getting

Things Done (GTD) by David Allen and time-blocking practices made popular by many,
including Cal Newport. By incorporating elements from these methods and tailoring
them to the unique needs of neurodiverse people, The PAR Method offers a powerful
approach to productivity.

1.3 How The PAR Method Supports Neurodiverse People

The PAR Method recognises that neurodiverse people have distinct ways of
processing information and managing their time. Furthermore, each neurodivergent
person has different energy levels, so a “one size fits all” approach would never work.

By providing a framework that can be adapted to suit each person's unique

requirements, The PAR Method empowers neurodivergent people to take control of
their productivity and achieve their goals on their terms.

As we delve into the specifics of The PAR Method throughout this ebook, you will gain
an understanding of how this productivity system can support you or someone you
know. By embracing The PAR Method and adapting it to your personal needs and
preferences, you can experience significant improvements in productivity, time
management, and overall wellbeing.

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2. Before You Start
This chapter outlines everything you need to do before using The PAR Method.

2.1 Assembling Your Minimum Viable Productivity Toolkit

Before diving into The PAR Method, you must assemble your Minimum Viable
Productivity Toolkit (MVPT), which consists of three core tools:

● Calendar
● To-do list
● Notetaking tool

It might be that you can combine two of these in one tool or even all three.

2.1.1 Calendar

A calendar is crucial for tracking events and appointments. Choose a calendar system
that works best for you – it can be digital, such as Google Calendar or Microsoft
Outlook, or a physical planner, such as a Bullet Journal.

For those working digitally, you might have multiple digital calendars, potentially
across multiple platforms; for example, you might manage your personal events and
appointments in Google Calendar and your work commitments in Microsoft Outlook. In
this case, a tool like Morgen might be appropriate, enabling you to see all your
calendars in one place. An added benefit of using Morgen is that it includes basic task
management functionality, meaning you do not need a separate to-do list.

If you prefer using pen and paper, consider the Bullet Journal method by Ryder Carroll.
A Bullet Journal is a simple notepad laid out in such a way that you can carefully
manage your calendar, tasks, and ideas.

See Chapter 5 for links to all tools mentioned in this ebook.

2.1.2 To-do List

Your to-do list will help you manage tasks and priorities effectively.

Several digital to-do list apps, such as Todoist or TickTick (other tools are mentioned
in Chapter 5), are available. A paper to-do list can also work well. A simple legal pad is
ideal; however, try to get one that is a colour other than white; that way, it will always
be visible on your desk. The key is to find a tool that aligns with your preferences and
organisational style.

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2.1.3 Notetaking Tool

A note-taking tool lets you capture ideas, thoughts, and information for later reference.
Some popular options include Evernote, OneNote, Notion, Reflect, or a notepad. As
with the other tools, choose a note-taking method that suits your needs and workflow.

Remember, it’s important not to overthink this step; you can adjust your MVPT
whenever you want. The goal is to have a basic toolkit that supports your productivity
journey with The PAR Method.

2.2 Scheduling Daily Planning and Weekly Review Sessions

Consistency is the key to success with The PAR Method.

Schedule a 10-minute daily planning session (ideally at the end of each day to plan the
coming day) and a 30-minute weekly review session to review your week and plan the
upcoming week. Add these events to your calendar to ensure you prioritise them.

The first four steps of The PAR Method happen in your daily planning sessions (this is
PPPP: Pull, Process, Prioritise, Plan - this process will be explained in the next
chapter). Your weekly review sessions (the R in PAR) allow you to reflect on your
progress and adjust your plans as needed. The weekly review is also explained in
Chapter 3.

2.3 Adopting a Wellbeing-First Mindset

A fundamental aspect of The PAR Method is prioritising your wellbeing. This means
acknowledging your unique needs as a neurodivergent person and creating
boundaries around your time and energy.

As you begin implementing The PAR Method, remember to be patient with yourself
and focus on maintaining a healthy balance between productivity and rest. This may
involve adjusting your expectations of yourself, scheduling regular breaks, and learning
to say no to tasks or commitments that compromise your wellbeing.
Additional resources relating to these wellbeing-first strategies can be found in
Chapter 5.

In the upcoming chapters, you will learn how to apply The PAR Method's seven steps
to your daily life, making productivity more accessible and enjoyable while ensuring
your wellbeing remains at the forefront.

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2.4 Next Steps

Choose your calendar.

Choose your to-do list tool.
Choose your note-taking tool.
Schedule your daily 10-minute planning sessions (towards the end of your day).
Schedule your weekly review sessions.

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3. The PAR Method: A Step-by-Step Guide
This chapter explores each step of The PAR Method, providing a comprehensive guide
to implementing the system effectively.

PAR stands for:

● Pull
● Process
● Prioritise
● Plan
● Action
● Adjust
● Review

PAR (or, more accurately, PPPP AA R) generally occurs in order, with the PPPP stage
being completed first during your daily planning sessions. The AA stage is when you
are doing the work. Your R stage (review) happens weekly.

Each stage of The PAR Method is outlined in detail below and summarised in an
infographic at the end of the chapter.

3.1 Step 1: Pull Everything Out of Your Head (P)

3.1.1 Importance of Externalising Your Thoughts

A challenge that some neurodiverse people face is managing the constant flow of
thoughts, ideas, and tasks that occupy their minds. The first step of The PAR Method -
known as the first P, Pull - is to externalise these thoughts by capturing them in your
chosen note-taking tool. You might recognise this first stage as David Allen’s “Capture”
process in GTD.

Essentially, you are performing a brain dump - pulling everything out of your head to
declutter your mind, reduce stress, and create a clear starting point for organising your
tasks, events, and priorities.

Although there is an opportunity to perform this brain dump during your weekly review,
doing it daily in your planning sessions is more effective.

That being said, any time you feel your mind is cluttered, go back to the first P of The
PAR Method.

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3.1.2 Capture Tools

As mentioned in Chapter 2, select a note-taking tool that aligns with your preferences,
whether digital (such as Evernote, OneNote, Notion, or Reflect) or physical (a notepad
or Bullet Journal). Create a habit of capturing every idea, event, or task as soon as it
comes to mind, ensuring nothing slips through the cracks. If your best ideas tend to
arrive in the shower, a waterproof notepad might be a worthwhile investment!

3.2 Step 2: Process Your Thoughts and Tasks (P)

3.2.1 Reviewing and Organising Your Captured Items

Once you have externalised your thoughts, the next step is to process them. Review
each item and decide what action is required, if any. Some items must be scheduled
on your calendar, while others may be added to your to-do list. You may also decide to
delegate some tasks or discard those that are no longer relevant.

3.2.2 Tagging, Highlighting, and Colour Coding

To help organise your captured items, consider using tags, highlights, or colour coding
to categorise them.

For example, if you are working digitally, you might use the following tags: #task,
#event, #delegate. If you went through the Pull process on paper, you could handwrite
T, E, or D against each item.

This visual organisation method can make identifying priorities easier and grouping
similar tasks together. Experiment with different systems to find one that works best
for you.

The next step is prioritising your tasks - you might prefer combining these two Ps
(Process and Prioritise) to save time.

3.3 Step 3: Prioritise Your Tasks (P)

3.3.1 Traditional Prioritisation Models

“Traditional” prioritisation models, such as Brian Tracy’s “Eat That Frog”, might not work
for neurodiverse people. In “Eat That Frog”, you are encouraged to identify your
biggest, most important task and complete it first. While this might work for some,
others might find they need a few "quick wins" to release dopamine before tackling
that enormous "frog".

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3.3.2 Alternative Prioritisation Models

Finding the right prioritisation method is crucial for neurodivergent individuals, as it

helps accommodate their unique thinking patterns and needs.

Here are three alternative prioritisation models:

1. Energy-based approach: group tasks according to their required mental or

physical energy level. You can categorise tasks as high-energy,
medium-energy, or low-energy. This approach helps you balance your
workload, ensuring you don't exhaust yourself by consecutively tackling too
many high-energy tasks. You can also better align tasks with your natural
energy fluctuations throughout the day.
2. Must, Should, Could, and Won't (MSCW or Moscow method): categorise your
tasks based on their importance and urgency. "Must" tasks are essential and
time-sensitive, "Should" tasks are important but can be deferred, "Could" tasks
are optional and can be done when time permits, and "Won't" tasks are
unnecessary or can be eliminated. This method helps you focus on the most
critical tasks first while providing flexibility for the rest.
3. ABCDE method: allocate a priority level to each task, with A being the most
urgent and C being the least. After assigning priorities, delegate (D) tasks when
appropriate or eliminate (E) tasks that aren't necessary or relevant. This method
helps you identify high-priority tasks and prevents you from getting bogged
down by less important tasks.

Experiment with these alternative prioritisation models and find one that best suits
your needs and thinking style. Remember, the key is to find a method that supports
your unique mind, enabling you to achieve greater productivity and wellbeing.

3.4 Step 4: Plan Your Day (P)

3.4.1 Scheduling Meetings

When planning your day, it's important to be mindful of your energy levels and
cognitive demands. Scheduling meetings effectively can significantly impact your
productivity and overall wellbeing.

Consider the following tips when scheduling meetings:

1. Determine the times during the day when you're most focused and have the
highest energy levels. These periods are ideal for scheduling meetings and
tasks requiring high concentration or mental effort.

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 2. Once you've identified your most productive times, schedule important
meetings and discussions within those periods. This will help you maximise
your peak energy levels and ensure you're fully engaged in these conversations.
3. To maintain focus and avoid burnout, include regular breaks in your schedule.
These breaks can be short (e.g., 5-10 minutes) or longer (e.g., lunch breaks),
allowing you to rest and recharge between meetings and tasks.
4. To accommodate potential overruns or unexpected interruptions, include
"buffer" periods between meetings and tasks. These buffer times can address
follow-up actions, prepare for the next meeting, or take a brief break if needed.

If possible, inform your colleagues or team members about your preferred meeting
times and energy levels. This can help foster an understanding of your unique needs
and promote a more inclusive working environment.

By scheduling meetings with your energy levels and cognitive demands in mind, you'll
be better prepared to engage in productive discussions and maintain your focus
throughout the day. Following this section, we'll explore time-blocking to schedule
time for your tasks.

3.4.2 Time-blocking

Time-blocking is an effective technique for managing your day; it’s particularly helpful
if you struggle with visualising time and/or maintaining focus. By dividing your day into
dedicated time blocks for specific tasks or activities, you create structure and give
yourself the best chance of successfully maintaining focus throughout the day.

Here's how to start time-blocking:

1. Look at your prioritised to-do list and estimate how long it will take to complete
each task. Be realistic with your estimates and consider factors such as your
energy levels, potential interruptions, and the complexity of the task. If in doubt,
overestimate.
2. Start creating time blocks in your calendar or planner and insert your tasks
remembering to schedule high-priority tasks first and any “quick wins” you
need. Allocate specific start and end times for each task or activity, ensuring
you don't overbook yourself. Remember to include buffer time between tasks,
as this allows for flexibility if a task takes longer than anticipated or if you need
a short break to recharge.
3. Don't forget to include regular breaks in your time blocks. Schedule short
breaks (e.g., 5-10 minutes) between tasks and longer breaks for meals and
relaxation. Also, consider incorporating self-care activities into your schedule,
such as exercise, meditation, or hobbies that help you recharge.
4. As you progress through your day, you may need to adjust your time blocks
based on your energy levels, unexpected events, or changes in priorities. Be

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 flexible and allow yourself to modify your schedule to accommodate your
unique need.
5. At the end of the day - during your daily planning session - take a few minutes
to reflect on your progress and how well the time-blocking technique worked
for you. Identify any adjustments you might need to make in the future, such as
modifying your task estimates or creating more buffer time between tasks.

By implementing time-blocking, you can create a structured, focused daily routine that
works for you.

3.5 Step 5: Take Action (A)

Once you've planned your day, it's time to take action. In this step, we'll explore
techniques and tools to help you maintain focus and stay productive throughout the
day.

3.5.1 Tools and Techniques to Increase Focus and Productivity

1. The Pomodoro Technique: this time management method involves removing all
distractions and then breaking your work into short intervals (usually 25
minutes) called "Pomodoros," followed by a short break (5 minutes). You might
find that 25 minutes is not the right amount of time for your work “sprints”, so
feel free to experiment. After completing four Pomodoros, take a longer break
(15-30 minutes). This technique helps maintain focus, reduce burnout, and
increase productivity by providing regular, structured breaks.
2. Earplugs: for those sensitive to noise or easily distracted, earplugs can be a
useful tool to block out external sounds and create a quieter environment for
focused work. Loops earplugs are particularly effective as they offer different
levels of noise reduction; for example, some of their models allow you to hear
when someone is speaking to you while still blocking background noise.
3. Noise-cancelling headphones: Like earplugs, noise-cancelling headphones
can help reduce external distractions by blocking background noise. Listening
to calming or focus-enhancing music or sounds can further improve
concentration.
4. Focus-enhancing apps: numerous apps and browser extensions are designed
to promote focus and reduce distractions. An example is Forest app, which
prevents you from accessing your mobile phone when you want to concentrate.
5. Fidget tools: some neurodivergent individuals find that fidget tools, such as
stress balls or fidget spinners, can help them focus during tasks. These tools
provide a sensory outlet that allows them to stay engaged and attentive.

By incorporating these techniques and tools into your daily routine, you'll be better
equipped to maintain focus and stay productive as you work through your tasks.

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3.6 Step 6: Make Adjustments (A)

The PAR Method emphasises the importance of flexibility and adaptation. While
structure is essential for establishing a solid foundation for productivity, it's also crucial
to recognise that life is dynamic, and our plans should be adaptable to accommodate
changes.

3.6.1 Importance of Flexibility and Adaptation

Having a structured plan gives you a starting point; however, you must adjust it to suit
your needs throughout the day. Embrace these changes and be prepared to tweak
your schedule as needed. This adaptability is a core strength of The PAR Method,
enabling you to maintain productivity and wellbeing even during unpredictable
situations.

3.6.2 Monitoring and Adjusting Plans Based on Needs

Monitor your energy levels, focus, and overall wellbeing throughout the day. If you
notice a decline in these areas, consider adjusting your plans to accommodate your
needs. This might involve rescheduling tasks, taking a break, or, if possible, delegating
responsibilities.

Remember that adjustments are not a sign of failure or weakness; they are an essential
part of managing your time and energy effectively. By incorporating flexibility and
adaptation into your daily routine, you'll be better equipped to handle challenges and
maintain productivity while prioritising your wellbeing.

3.7 Step 7: Review the Week (R)

3.7.1 Purpose and Structure of the Weekly Review

The Weekly Review is an important component of The PAR Method, providing an

opportunity to reflect on your progress, identify areas for improvement, and plan for
the upcoming week. During your Weekly Review, evaluate your accomplishments,
assess your wellbeing, and adjust your plans and priorities as needed.

3.7.2 Example Checklist for the Weekly Review

Here's an example checklist for your Weekly Review:

Review your calendar for the past week, noting completed tasks and events.
Evaluate your wellbeing, identifying any areas that require attention or
improvement.

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 Review your to-do list, marking off completed tasks and identifying incomplete
or overdue items. Close as many open loops as possible, carrying them forward
to the next week if necessary.
Reflect on your priorities and adjust them as needed for the upcoming week.
Schedule time for high-priority tasks, meetings, and events in the coming week
if you have that information available.
Update your to-do list and calendar with any new tasks or commitments.
Set goals or intentions for the upcoming week, focusing on productivity and
wellbeing.

This step-by-step guide outlines the core components of The PAR Method, providing a
clear and actionable framework for implementing the system effectively. As you
progress through each step, remember to be patient with yourself and remain flexible,
adjusting your plans and priorities to support your unique needs.

3.8 Next Steps

Start using The PAR Method in your next daily planning session.

It might be helpful to print out the infographic in the next section so you can check it
as you work through all the stages.

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3.9 The PAR Method Infographic

Download a full-size version here: https://www.martineellis.com/the-par-method/

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4. Final Thoughts
The PAR Method offers numerous benefits for neurodivergent individuals, addressing
their unique needs, strengths, and challenges.

Some key benefits include:

1. Customisability: The PAR Method is highly adaptable, allowing you to tailor the
system to your specific preferences, requirements, and ways of thinking.
2. Focus on wellbeing: this productivity system prioritises your wellbeing,
ensuring that self-care and mental health are not overlooked in the pursuit of
productivity.
3. Structure and flexibility: The PAR Method provides a clear structure for
organising tasks, priorities, and time, while also embracing the need for
flexibility and adaptation.
4. Enhanced time management: by following the steps in The PAR Method, you
can gain greater control over your time, improving efficiency and effectiveness.
5. Reduced overwhelm: by systematically organising and processing tasks, The
PAR Method helps to alleviate feelings of overwhelm and anxiety that can be
common among neurodivergent individuals.

By consistently applying The PAR Method, you can better understand your strengths,
challenges, and preferences, which can help you create a more fulfilling and balanced
life. The PAR Method is not just about getting things done; it's about fostering a
healthier, happier, and more productive life.

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5. Resources and Further Reading
This final chapter provides a comprehensive list of resources, tools, and links;
everything mentioned in the book is included, along with some extra resources. It's
designed to serve as a convenient reference point as you implement and adapt The
PAR Method.

Just a heads-up: some of the links provided are affiliate links, which means that at no
additional cost to you, the author may receive a small commission if you decide to
make a purchase. The author only recommends products and services they personally
use and love, so rest assured that you're in good hands.

5.1 To-do List Tools

You need a frictionless tool to support The Par Method's early stages. Here is a
selection of options:

● Bullet Journal
● Todoist
● TickTick
● Notion
● Morgen

5.2 Calendar Tools

You can’t time block without a calendar. Here are some calendar tools:

● Google Calendar
● Microsoft Outlook
● Morgen
● Sunsama
● Bullet Journal

5.3 Note-Taking Tools

Here are some popular note-taking tools to help you externalise your thoughts and
capture ideas, events, or tasks (the Pull stage of The PAR Method):

● Evernote
● OneNote
● Notion
● Reflect
● Obsidian

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 ● Drafts
● Waterproof notepad

5.4 Time Management Techniques and Focus Tools

Explore these time management techniques and tools to help maintain focus and stay
productive:

● Pomodoro Technique
● Time-blocking
● Loops earplugs
● Forest
● Dark Noise
● LoFi Cafe

5.5 Prioritisation Models

Learn more about alternative prioritisation methods mentioned in the book:

● Must, Should, Could, and Won't (MSCW or Moscow) method

● ABCDE method
● Eisenhower Matrix
● Ivy Lee method

5.6 Wellbeing-Driven Productivity

Finally, the ethos of The PAR Method is underpinned by the adoption of a

wellbeing-first mindset. Below are a number of articles the author has shared on her
blog which embodies this ethos:

● How to Understand Your Personal Energy Levels and Why it is Important

(Especially if You Are Neurodivergent)
● Wellbeing-Driven Productivity Through the Lens of Neurodiversity
● The Surprising Truth About Microbreaks and Productivity
● How Weekly Meal Planning Boosts Your Wellbeing and Productivity
● How to Develop a Wellbeing-First Mindset and Why it is Essential

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What Next?
Now that you have all the resources and tools to succeed with The PAR Method, why
not take your learning journey even further?

You are invited to join The Library membership at martineellis.com. As a member, you'll
gain access to exclusive content, community support, and even more valuable
resources to help you continue refining your productivity and planning skills. Don't
miss this opportunity to take your personal growth to new heights – join The Library
today.

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