THOUGHTS AND COMMENTARY
A Book Excerpt From
The Road to Neuroplasticity and Change to Heal Trauma, Improve Cognitive Capacity and Maximize Performance
I have been working on a book on neuroscience that is an easy way to understand the power of your brain, your mind and the thoughts that drive your creativity, insight and intelligence. The most powerful fact about the brain is the concept of neuroplasticity or the brain’s ability to change structurally to grow, evolve and increase it’s capabilities. We do this with cognitive training and surprisingly, mindfulness meditation.
> READ MORE ABOUT NEUROPLASTICITY
> READ MORE ABOUT NEUROPLASTICITY
THE RULES, TIPS & HACKS FOR LIVING WITH ADHD
THE GOLDEN RULES
There are tips and tricks for managing specific things about ADHD and they either work or don’t work. This is not about lifehacks. This is about the rules. These are basic rules for managing your lifestyle. Once you grasp them then you’ll find the tips and tricks that fit right in.
YOUR PRIORITY:
Know the ADHD brain. It’s been shown that the ADHD brain is biologically different compared to most ‘normal’ brains. Your ADHD brain isn’t normal. It makes you more impulsive, open to taking risks, super-interested in certain subject matters and uninterested in most subject matters. Understanding the ins and outs of ADHD will help you realize: why people with ADHD always seem to take risks and chase highs, why having ADHD makes you more likely to seek conflict, break the rules, and be rebellious, and why most people with ADHD don’t seem motivated in life.
NEW RULES OF ADHD
1. Aim for consistency. Keep a calendar or a notepad handy, and write down everything so you’ll be less likely to forget appointments or things you want to remember to do later.
2. Simplify decisions. If you find yourself wasting too much time making decisions, try to figure out a way to simplify those decisions. For example: a man might keep his clothing decisions simple to make it easier in the morning. Buy a lot of the same kind of shirt in the same color and has a minimal selection of pants. If you take away the choice factor, you don’t get lost in the choice and lose an hour trying to figure out what you want to do.
3. Plan ahead. Waiting until the last minute can often be stressful and leave you frazzled and more likely to forget things. Reduce next-day decisions by planning your meals for the next day’s meals.
4. Create a schedule (and stick to it). Time management and organizational skills are so challenging. Make a schedule in whatever format that guarantees you use it and then use it every single day.
5. Don’t talk about it: Most people don’t care if you have ADHD (not your boss, co-workers, friends, or even family members in many cases). Telling people about your ADHD usually leads to them arguing with you or holding your condition against you.
6. Get Moving: Your physical fitness and mental health are connected. You will experience awesome mental clarity when you exercise regularly. Get in the zone. Go to the gym, bike, run - just sweat every day.
7. Good food and good meds. Eat good food. You don’t have to go crazy with diet but try to eliminate sugar and artificial ingredients. Choose high-quality meats (minimal hormones), fruits, vegetables and drink mostly water or natural juices (no sodas). Use the ADHD medication that works best for you. Experiment and see what works for you. You have stimulant or non stimulant options. Research, educate and learn what works for you. Take the right supplements for ADHD: Take a Multivitamin, B Complex, Magnesium Citramate, Probiotic. If you take ADHD medication make sure to take your multivitamin in the evening. Multivitamins contain b-vitamins which can interfere with your ADHD medication.
8. Get out of your head. ADHD doesn’t cause anxiety, but it’s common for people with ADHD to suffer from anxiety. If you feel like you’re stuck in your own head, this is an anxiety-related symptom that can really hurt your quality of life. Seek out anxiety reducing activities like meditation, reading, walking, or common repetitive actions. Seek medical help if it is disabling. Try to reduce caffeine.
9. Persistence beats intelligence. Your persistence at a certain hobby, business, sport, art form, strength, or passion can lead to success. Work hard and try hard. Use hyperfocus to your advantage. Find out what you can become persistent about, and turn it into your mission. Your persistence will always beat ‘intelligence’ in the end.
10. Morning is crucial. Your early morning hours will dictate how your entire day will go. If you wake up and immediately check your emails, watch TV, or read Facebook, you’ll set a negative outlook for your entire day. If you hope to be productive and accomplish awesome things then start productive. Meditate, exercise and eat and then do good things.
11. Practice Self Care: You have to take care of yourself before you can take care of others. By taking care of yourself first, you will actually put yourself in a position to help other people more. Pay special attention to your own needs, and treat yourself like a trusted friend. You need good food, love, fitness, nutrients, emotional stability, and a purpose or central focus in life.
12. Remember to have fun. It’s good to remember not to take yourself so seriously. Your time on this planet is limited, so it’s important to make sure that you’re regularly setting aside time to have fun and create new memories – regardless of your situation in life.
13. Figure out what you’re good at and do it often: Did you know that people with ADHD are capable of accomplishing just about anything in life? It’s true. Some of the world’s most competitive, highest-performing people have ADHD. You have to figure out what you’re good at, and do it often.
14. Embrace being different. In reality, you’re the only person who truly knows what you’re good at. Every person with ADHD has some unique skill or special talent that they can leverage. If you don’t know what you’re good at just yet, that’s OK. But, you need to start thinking about what you’re good at, and start figuring out how you can do that thing often.
15. Start practicing stoicism (nature’s oldest mental health booster). Stoicism can help you stay calm, content, and resilient for a lifetime. Having ADHD requires you to become stoic in your thoughts and actions. If you aren’t stoic, then you risk thinking too much, worrying endlessly about insignificant things, and constantly quitting when times get tough. Read about stoic philosophy.
16. Eliminate unneeded friction from your life. Unnecessary pain (“friction”) is just counterintuitive to living a great life. People with ADHD suffer from a lot of unnecessary pain, because many have accepted advice that just doesn’t work for people with ADHD. You have to do what works best for you, and forget about the people who want to push an agenda on you. Research, educate and learn what WORKS FOR YOU. You have one life. Get rid of unnecessary friction from your life, so that you can make the most of your limited time on this planet.
17. Always move in the direction of your “life vision” (and you’ll never have regrets in life) If you’re faced with a decision to make, just think about the choice that moves you closer to your life’s vision. If you don’t have a life vision, then you need to get one right away. You need to know where you’re headed in life or you’ll most likely become a victim of your ADHD, and you could end up going down some seriously destructive paths.
ADHD is a manageable disorder. There are ADHD rules proven life management skills that you can implement to make your symptoms easier. Try about the tips in this section and see what works for you. If something isn’t working put it to rest and try something else. The key is consistency. If you decide to use a day planner for instance then always use it and make it your bible.
Buy bright and shiny objects that you use like keys, wallet, pens, notebooks, planner, organizational bins, or bookbag. You want to avoid monotone ( black, grey or beige) because it's easy to lose.
Dress the night before. Always lay out your clothes and critical items for the next day the previous evening. That way everything is in place for the chaos of the morning.
Downsize your desk. You do not want a huge work space in which you are free to pile papers and junk on. Minimize the excess space and make it clean and efficient.
Be redundant. Use multiple “alarms” by setting them on clocks, phones, and computers. If you need help ask for reminders for important meetings or household tasks. Make them obvious and loud. Make a habit to never snooze them.
Schedule it digitally. Your phone is your best friend. Use the calendar function to schedule everything and make sure it gets backed up to the cloud often. If you are a day planner person you can still go digital. Create your schedules the planner and back it up on your phone. Redundancy will help you stay on track. Your phonestores contacts too so transfer your address book.
Clutter will be your enemy. Make it a habit daily to keep clutter at bay. Return items to their homes, clear off your desk at night so it’s ready for you the next morning, throw out unneeded papers and notes and get control of your mail and junk mail. Touch something once. Either you store it or you trash it. Don’t put it down for later.
Write it down and forget it. Our racing minds churn out thoughts and ideas of real value but they come at the wrong time. Keep a notebook close to you and when’s new idea pops up write it down for later. It’s important to remember it’s for later so that you do not get off your current task. Set aside time in the evening to review your notes and do your creative thinking.
Chart out tough decisions. A mind map is another way to perform this task. Create charts and diagrams to map out problems that need solutions, new ideas that need to be explored, and projects with tangible tasks. Explore the idea of mind mapping to inspire your creativity to help with strategic thinking. Make the charts stand out with color.
Try creating dual to do lists. Jeep your action list for the daily most important tasks and the add in a parking lot where you can write down the tasks that you want or need to do that are not a daily task. Then when you cross off all your daily tasks move items from the parking lot to the daily list and start working them.
Block out sensory distractions. Don’t put your workspace near high traffic areas like the kitchen or family room. Keep it situated away from windows so you won’t be distracted by the world outside. Turn it away from television sets so you are not tempted to switch it on. And try not to pack yourself into a small cluttered space. The claustrophobia will get to you.
Just do it. If your motivation is low an effective way to stay on task is to get things done and out of the way when you think of it, when it’s due, or when it’s so easy you can get through it fast and easy. This helps with procrastination when you put it off and then put it off again. You could spend a week putting something off that really takes you ten minutes to do.
And finally,
Forget multitasking. It’s been proven that the Brain is not really capable of multitasking. It just switches back and forth which could result in a poor job done on both. Focus on one thing and one thing only. Think of your activities as if they are all contained in little boxes. Only open one box at a time and make sure that it is fully shut before you open the next box.
TIPS FOR ADULTS
TIME MANAGEMENT
Each morning, make a list of the things you want to get done that day. Make it realistic. Arrange tasks in order of importance (put the most important first). Specify a due date for each specific task. Cross the completed ones off!
Be realistic about the time you need to do something — remember everything will take longer than you think. Plan for it so you don’t go get anxiety over missing your deadlines.
When you're having trouble starting a task, try this exercise:
Plan to be early and set up reminders. Write down appointments for fifteen minutes earlier than they are. Set up reminders to make sure you leave on time. Ensure you have everything you need ahead of time.
Give yourself a transition time between tasks, especially for mentally challenging projects. Set a timer for 10 minutes and take a walk, do some yoga, or get a coffee. Use this time to psych yourself up for the next task on your list.
Post your deadlines where you will see them. This will remind you to use your time wisely. Try highlighting your to-do list in your planner or by putting sticky notes on the wall over your desk.
Start each day with a five-minute mindfulness session.
Google Calendar helps you organize your schedule by blocking out your time in different colors — very helpful for people with ADHD who need things to stand out.
ORGANIZATION
Put things back where they belong and throw away things you don't need.
Place a small table or bookshelf near the door of your home. Put a tray or basket on top of it to hold important items such as keys, wallets, watches, glasses, and phones.
Develop a system for checking and sorting mail every day. One idea is to create a special area to hold all important mail. Review this pile at least once a week, sorting mail into a pile to be dealt with or to be filed.
Colored files, folders, and notes can help you stay better organized.
Go paperless. Minimize the amount of paper you have to deal with. Request electronic statements and bills instead of paper copies
WORK
Forgetting meetings, deadlines, or other responsibilities can create problems at work. For help, turn to computer programs and other electronic devices to remind you of appointments and deadlines.
Distractions at work can be a big challenge for adults with ADHD. Try these tips:
Set aside daily time for organization. Messy desks are always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork.
Use colors and lists. Color-coding can be very useful to people with ADHD.
Manage forgetfulness by writing everything down.
Prioritize. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks. Set deadlines for everything, even if they are self-imposed.
If you don’t have your own office, you may be able to take your work to an empty office or conference room.
Minimize external commotion. Face your desk towards a wall and keep your workplace free of clutter.
Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you? Jot them down on paper or on your smartphone for later consideration.
Create a document “hot spot” for time-sensitive documents. Place up to five papers there, each representing a different task that needs to be attended to within the next 24 hours.
A study found that the human brain can handle two complicated tasks simultaneously. Add a third, though, and the brain can't keep up. People lose track of one of the original tasks and begin making errors.
No need to keep it all in your head. In the morning, map out your day, including errands, and refer to your "road map" throughout the day. It helps to visualize your plan like athletes do before a big game.
A job well done doesn't mean doing everything yourself. Know when to delegate; know what you do well and what you don’t. Focus on your strengths and ask for help when you need it.
DWYDN stands for “Do what you’re doing now.” You can finish what you are working on (What you are doing now) and reduce you to do list much faster.
When you let your brain quiet down, you activate a network in the brain called the default mode network, where uncommon neural connections take place. When you allow your brain to enter its default mode, you are more likely to find new ideas that have been rolling around in the back of your head. This is the power of doing nothing… of getting bored.
FINANCES
Switch to online banking. Your online account will list all deposits and payments, tracking your balance automatically, to the penny, every day. You can also set up automatic payments for your regular bills.
Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the process of bill paying easier with electronic reminders.
Shop with cash only—leave your checkbook and credit cards at home. Cut up all but one credit card. When you shop, make a list of what you need and stick to it.
Use a calculator to keep a running total when shopping.
Stay away from places where you’re likely to spend too much money, throw away catalogs as they arrive, and block emails from retailers.
MANAGING RESTLESSNESS
Restlessness is the term used for hyperactivity in Adults. Move around. To prevent restlessness and fidgeting, go ahead and move around—at the appropriate times in the right places. Try squeezing a stress ball during a meeting. Take a walk or jump up and down during a meeting break.
Take a minute to slow down and gather your thoughts. If feelings become too intense, excuse yourself from the conversation until you have better control. Write things down to prepare yourself for what to say. Repeat. Rehearse.
During meetings hold something in your hands to keep them busy. Get a stress ball to squeeze.
Practice the 4-7-8 technique, which comes from the ancient practice of yoga. You breathe in deeply through your nose for four counts, hold your breath for seven counts, then slowly release your breath through your pursed lips for eight counts. Repeat three times and you will achieve what’s called “heart rate variability”. You’re now be able to do something ADHDers are rarely able to do: Pause and Plan—think clearly and calmly about what you’re doing and what you can or should do next.
You can interrupt the pattern of your day by changing your venue. Spread your work around. You will be re-energizing by changing venues. Even if you work in a tightly controlled physical environment, you can vary your work-places: change the way you’re positioned at your desk; work in a conference room for a couple of single-tasking sessions; or sit at a desk not being used by anyone.
The quickest way to interrupt your stress circuitry is yawning. Yawning reduces hyperactivity in the frontal lobe and when combined with slow stretching and gentle stroking of your arms and hands, it can help you enter a deep state of relaxation in 60 seconds or less.
When confronted with a high-pressure situation, our natural response is fight-or-flight. But research suggests that if you utter three words, “I am excited,” your ability to thrive under pressure is enhanced. This mantra takes you out of a threat mindset and puts you into an opportunity mindset and that improves your performance.
APPS TO TRY
There are tips and tricks for managing specific things about ADHD and they either work or don’t work. This is not about lifehacks. This is about the rules. These are basic rules for managing your lifestyle. Once you grasp them then you’ll find the tips and tricks that fit right in.
YOUR PRIORITY:
Know the ADHD brain. It’s been shown that the ADHD brain is biologically different compared to most ‘normal’ brains. Your ADHD brain isn’t normal. It makes you more impulsive, open to taking risks, super-interested in certain subject matters and uninterested in most subject matters. Understanding the ins and outs of ADHD will help you realize: why people with ADHD always seem to take risks and chase highs, why having ADHD makes you more likely to seek conflict, break the rules, and be rebellious, and why most people with ADHD don’t seem motivated in life.
NEW RULES OF ADHD
1. Aim for consistency. Keep a calendar or a notepad handy, and write down everything so you’ll be less likely to forget appointments or things you want to remember to do later.
2. Simplify decisions. If you find yourself wasting too much time making decisions, try to figure out a way to simplify those decisions. For example: a man might keep his clothing decisions simple to make it easier in the morning. Buy a lot of the same kind of shirt in the same color and has a minimal selection of pants. If you take away the choice factor, you don’t get lost in the choice and lose an hour trying to figure out what you want to do.
3. Plan ahead. Waiting until the last minute can often be stressful and leave you frazzled and more likely to forget things. Reduce next-day decisions by planning your meals for the next day’s meals.
4. Create a schedule (and stick to it). Time management and organizational skills are so challenging. Make a schedule in whatever format that guarantees you use it and then use it every single day.
5. Don’t talk about it: Most people don’t care if you have ADHD (not your boss, co-workers, friends, or even family members in many cases). Telling people about your ADHD usually leads to them arguing with you or holding your condition against you.
6. Get Moving: Your physical fitness and mental health are connected. You will experience awesome mental clarity when you exercise regularly. Get in the zone. Go to the gym, bike, run - just sweat every day.
7. Good food and good meds. Eat good food. You don’t have to go crazy with diet but try to eliminate sugar and artificial ingredients. Choose high-quality meats (minimal hormones), fruits, vegetables and drink mostly water or natural juices (no sodas). Use the ADHD medication that works best for you. Experiment and see what works for you. You have stimulant or non stimulant options. Research, educate and learn what works for you. Take the right supplements for ADHD: Take a Multivitamin, B Complex, Magnesium Citramate, Probiotic. If you take ADHD medication make sure to take your multivitamin in the evening. Multivitamins contain b-vitamins which can interfere with your ADHD medication.
8. Get out of your head. ADHD doesn’t cause anxiety, but it’s common for people with ADHD to suffer from anxiety. If you feel like you’re stuck in your own head, this is an anxiety-related symptom that can really hurt your quality of life. Seek out anxiety reducing activities like meditation, reading, walking, or common repetitive actions. Seek medical help if it is disabling. Try to reduce caffeine.
9. Persistence beats intelligence. Your persistence at a certain hobby, business, sport, art form, strength, or passion can lead to success. Work hard and try hard. Use hyperfocus to your advantage. Find out what you can become persistent about, and turn it into your mission. Your persistence will always beat ‘intelligence’ in the end.
10. Morning is crucial. Your early morning hours will dictate how your entire day will go. If you wake up and immediately check your emails, watch TV, or read Facebook, you’ll set a negative outlook for your entire day. If you hope to be productive and accomplish awesome things then start productive. Meditate, exercise and eat and then do good things.
11. Practice Self Care: You have to take care of yourself before you can take care of others. By taking care of yourself first, you will actually put yourself in a position to help other people more. Pay special attention to your own needs, and treat yourself like a trusted friend. You need good food, love, fitness, nutrients, emotional stability, and a purpose or central focus in life.
12. Remember to have fun. It’s good to remember not to take yourself so seriously. Your time on this planet is limited, so it’s important to make sure that you’re regularly setting aside time to have fun and create new memories – regardless of your situation in life.
13. Figure out what you’re good at and do it often: Did you know that people with ADHD are capable of accomplishing just about anything in life? It’s true. Some of the world’s most competitive, highest-performing people have ADHD. You have to figure out what you’re good at, and do it often.
14. Embrace being different. In reality, you’re the only person who truly knows what you’re good at. Every person with ADHD has some unique skill or special talent that they can leverage. If you don’t know what you’re good at just yet, that’s OK. But, you need to start thinking about what you’re good at, and start figuring out how you can do that thing often.
15. Start practicing stoicism (nature’s oldest mental health booster). Stoicism can help you stay calm, content, and resilient for a lifetime. Having ADHD requires you to become stoic in your thoughts and actions. If you aren’t stoic, then you risk thinking too much, worrying endlessly about insignificant things, and constantly quitting when times get tough. Read about stoic philosophy.
16. Eliminate unneeded friction from your life. Unnecessary pain (“friction”) is just counterintuitive to living a great life. People with ADHD suffer from a lot of unnecessary pain, because many have accepted advice that just doesn’t work for people with ADHD. You have to do what works best for you, and forget about the people who want to push an agenda on you. Research, educate and learn what WORKS FOR YOU. You have one life. Get rid of unnecessary friction from your life, so that you can make the most of your limited time on this planet.
17. Always move in the direction of your “life vision” (and you’ll never have regrets in life) If you’re faced with a decision to make, just think about the choice that moves you closer to your life’s vision. If you don’t have a life vision, then you need to get one right away. You need to know where you’re headed in life or you’ll most likely become a victim of your ADHD, and you could end up going down some seriously destructive paths.
ADHD is a manageable disorder. There are ADHD rules proven life management skills that you can implement to make your symptoms easier. Try about the tips in this section and see what works for you. If something isn’t working put it to rest and try something else. The key is consistency. If you decide to use a day planner for instance then always use it and make it your bible.
Buy bright and shiny objects that you use like keys, wallet, pens, notebooks, planner, organizational bins, or bookbag. You want to avoid monotone ( black, grey or beige) because it's easy to lose.
Dress the night before. Always lay out your clothes and critical items for the next day the previous evening. That way everything is in place for the chaos of the morning.
Downsize your desk. You do not want a huge work space in which you are free to pile papers and junk on. Minimize the excess space and make it clean and efficient.
Be redundant. Use multiple “alarms” by setting them on clocks, phones, and computers. If you need help ask for reminders for important meetings or household tasks. Make them obvious and loud. Make a habit to never snooze them.
Schedule it digitally. Your phone is your best friend. Use the calendar function to schedule everything and make sure it gets backed up to the cloud often. If you are a day planner person you can still go digital. Create your schedules the planner and back it up on your phone. Redundancy will help you stay on track. Your phonestores contacts too so transfer your address book.
Clutter will be your enemy. Make it a habit daily to keep clutter at bay. Return items to their homes, clear off your desk at night so it’s ready for you the next morning, throw out unneeded papers and notes and get control of your mail and junk mail. Touch something once. Either you store it or you trash it. Don’t put it down for later.
Write it down and forget it. Our racing minds churn out thoughts and ideas of real value but they come at the wrong time. Keep a notebook close to you and when’s new idea pops up write it down for later. It’s important to remember it’s for later so that you do not get off your current task. Set aside time in the evening to review your notes and do your creative thinking.
Chart out tough decisions. A mind map is another way to perform this task. Create charts and diagrams to map out problems that need solutions, new ideas that need to be explored, and projects with tangible tasks. Explore the idea of mind mapping to inspire your creativity to help with strategic thinking. Make the charts stand out with color.
Try creating dual to do lists. Jeep your action list for the daily most important tasks and the add in a parking lot where you can write down the tasks that you want or need to do that are not a daily task. Then when you cross off all your daily tasks move items from the parking lot to the daily list and start working them.
Block out sensory distractions. Don’t put your workspace near high traffic areas like the kitchen or family room. Keep it situated away from windows so you won’t be distracted by the world outside. Turn it away from television sets so you are not tempted to switch it on. And try not to pack yourself into a small cluttered space. The claustrophobia will get to you.
Just do it. If your motivation is low an effective way to stay on task is to get things done and out of the way when you think of it, when it’s due, or when it’s so easy you can get through it fast and easy. This helps with procrastination when you put it off and then put it off again. You could spend a week putting something off that really takes you ten minutes to do.
And finally,
Forget multitasking. It’s been proven that the Brain is not really capable of multitasking. It just switches back and forth which could result in a poor job done on both. Focus on one thing and one thing only. Think of your activities as if they are all contained in little boxes. Only open one box at a time and make sure that it is fully shut before you open the next box.
TIPS FOR ADULTS
TIME MANAGEMENT
Each morning, make a list of the things you want to get done that day. Make it realistic. Arrange tasks in order of importance (put the most important first). Specify a due date for each specific task. Cross the completed ones off!
Be realistic about the time you need to do something — remember everything will take longer than you think. Plan for it so you don’t go get anxiety over missing your deadlines.
When you're having trouble starting a task, try this exercise:
- Set a timer for 15 minutes and focus on the task for only those 15 minutes.
- When the time is up, decide if you can keep going for another 15 minutes.
- If you can, reset the timer. Keep going at 15-minute intervals for as long as you can.
- If you can't do any more, stop and try again later or the next day.
Plan to be early and set up reminders. Write down appointments for fifteen minutes earlier than they are. Set up reminders to make sure you leave on time. Ensure you have everything you need ahead of time.
Give yourself a transition time between tasks, especially for mentally challenging projects. Set a timer for 10 minutes and take a walk, do some yoga, or get a coffee. Use this time to psych yourself up for the next task on your list.
Post your deadlines where you will see them. This will remind you to use your time wisely. Try highlighting your to-do list in your planner or by putting sticky notes on the wall over your desk.
Start each day with a five-minute mindfulness session.
Google Calendar helps you organize your schedule by blocking out your time in different colors — very helpful for people with ADHD who need things to stand out.
ORGANIZATION
Put things back where they belong and throw away things you don't need.
- Do one room at a time -- start easy. Divide the room into sections.
- Schedule organization time in your planner. Use a timer to manage your work.
- Make a pile for keep items or toss them.
- If you keep items, they should have a home. Use filing cabinets, labels, clear storage boxes, or other containers.
- Take 10 minutes each day to pick up and return items to their proper places.
- If you take it out, put it back.
Place a small table or bookshelf near the door of your home. Put a tray or basket on top of it to hold important items such as keys, wallets, watches, glasses, and phones.
Develop a system for checking and sorting mail every day. One idea is to create a special area to hold all important mail. Review this pile at least once a week, sorting mail into a pile to be dealt with or to be filed.
Colored files, folders, and notes can help you stay better organized.
- Use color-coded files to keep track of different types of expenses.
- Use different colored pens or highlighting in your planner to separate work, personal, and family commitments.
Go paperless. Minimize the amount of paper you have to deal with. Request electronic statements and bills instead of paper copies
WORK
Forgetting meetings, deadlines, or other responsibilities can create problems at work. For help, turn to computer programs and other electronic devices to remind you of appointments and deadlines.
Distractions at work can be a big challenge for adults with ADHD. Try these tips:
- Direct your calls to voicemail and then check it only at set times during the day.
- Use a "white noise" machine or listen to earphones.
- Try to do just one task at a time.
- Break up big tasks into smaller tasks.
- Between tasks, take a walk or get fresh air.
- Take notes in meetings.
- Don't start a new project or task until you've finished the current one.
- Try not to overschedule yourself with too many projects or tasks at once. You may need to practice saying no to new tasks to stay focused.
- Deal with it now. You can avoid forgetfulness, clutter, and procrastination by filing papers or returning phone calls immediately, not sometime in the future.
Set aside daily time for organization. Messy desks are always distracting so set aside 5 to 10 minutes a day to clear your desk and organize your paperwork.
Use colors and lists. Color-coding can be very useful to people with ADHD.
Manage forgetfulness by writing everything down.
Prioritize. More important tasks should be placed first on your to-do list so you remember to do them before lower priority tasks. Set deadlines for everything, even if they are self-imposed.
If you don’t have your own office, you may be able to take your work to an empty office or conference room.
Minimize external commotion. Face your desk towards a wall and keep your workplace free of clutter.
Save big ideas for later. All those great concepts or random thoughts that keep popping into your head and distracting you? Jot them down on paper or on your smartphone for later consideration.
Create a document “hot spot” for time-sensitive documents. Place up to five papers there, each representing a different task that needs to be attended to within the next 24 hours.
A study found that the human brain can handle two complicated tasks simultaneously. Add a third, though, and the brain can't keep up. People lose track of one of the original tasks and begin making errors.
No need to keep it all in your head. In the morning, map out your day, including errands, and refer to your "road map" throughout the day. It helps to visualize your plan like athletes do before a big game.
A job well done doesn't mean doing everything yourself. Know when to delegate; know what you do well and what you don’t. Focus on your strengths and ask for help when you need it.
DWYDN stands for “Do what you’re doing now.” You can finish what you are working on (What you are doing now) and reduce you to do list much faster.
When you let your brain quiet down, you activate a network in the brain called the default mode network, where uncommon neural connections take place. When you allow your brain to enter its default mode, you are more likely to find new ideas that have been rolling around in the back of your head. This is the power of doing nothing… of getting bored.
FINANCES
Switch to online banking. Your online account will list all deposits and payments, tracking your balance automatically, to the penny, every day. You can also set up automatic payments for your regular bills.
Set up bill pay reminders. If you prefer not to set up automatic payments, you can still make the process of bill paying easier with electronic reminders.
Shop with cash only—leave your checkbook and credit cards at home. Cut up all but one credit card. When you shop, make a list of what you need and stick to it.
Use a calculator to keep a running total when shopping.
Stay away from places where you’re likely to spend too much money, throw away catalogs as they arrive, and block emails from retailers.
MANAGING RESTLESSNESS
Restlessness is the term used for hyperactivity in Adults. Move around. To prevent restlessness and fidgeting, go ahead and move around—at the appropriate times in the right places. Try squeezing a stress ball during a meeting. Take a walk or jump up and down during a meeting break.
Take a minute to slow down and gather your thoughts. If feelings become too intense, excuse yourself from the conversation until you have better control. Write things down to prepare yourself for what to say. Repeat. Rehearse.
During meetings hold something in your hands to keep them busy. Get a stress ball to squeeze.
Practice the 4-7-8 technique, which comes from the ancient practice of yoga. You breathe in deeply through your nose for four counts, hold your breath for seven counts, then slowly release your breath through your pursed lips for eight counts. Repeat three times and you will achieve what’s called “heart rate variability”. You’re now be able to do something ADHDers are rarely able to do: Pause and Plan—think clearly and calmly about what you’re doing and what you can or should do next.
You can interrupt the pattern of your day by changing your venue. Spread your work around. You will be re-energizing by changing venues. Even if you work in a tightly controlled physical environment, you can vary your work-places: change the way you’re positioned at your desk; work in a conference room for a couple of single-tasking sessions; or sit at a desk not being used by anyone.
The quickest way to interrupt your stress circuitry is yawning. Yawning reduces hyperactivity in the frontal lobe and when combined with slow stretching and gentle stroking of your arms and hands, it can help you enter a deep state of relaxation in 60 seconds or less.
When confronted with a high-pressure situation, our natural response is fight-or-flight. But research suggests that if you utter three words, “I am excited,” your ability to thrive under pressure is enhanced. This mantra takes you out of a threat mindset and puts you into an opportunity mindset and that improves your performance.
APPS TO TRY
- Headspace provides guided meditation. After a couple of minutes of listening, your brain is much calmer.
- Use an app called Breathe2Relax. It will slow you down and recenter your focus.
- BOLD Tranquility is like taking a 15-minute nap. It leaves you refreshed.
- Listen to Yoga Nidra when your mind is racing. Its guided meditation scripts are calming.
- Naturespace delivers 3D nature sounds. The sound is so realistic that you feel like your actually at the beach, meadow, etc
STARLIGHT POETRY BY KAI
View Me on Twitter @kairosoflife
See Creativity Chaos - a Creativity Blog by Kai
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View Me on Twitter @kairosoflife
See Creativity Chaos - a Creativity Blog by Kai
About | Reprints & Copyrights | Home
© 2019-2020 Copyright Starlight Poetry
VIEW FULL SITE DIRECTORY