Tracking Procrastination

Ask yourself:

-What is getting in my way?

-What have I been doing instead of -__________?

-What is it about tis particular task that is making it so difficult to get started?

Some root causes of procrastination:

-The task is boring, it’s lengthy, or it may be repetitive

—The task is intimidating or you don’t know where to start

You feel like you just don’t have the energy to do it

Things to do to help you stop procrastination using Mental Flexibility:

-Engage yourself while doing a boring thing

-Chunk it down and do the first step

-Find someone to help you with accountability - a friend or a coach

-Reward yourself for your efforts

-Tell your coach, a friend, or a family member why you are avoiding the task - make it know

-Manage your energy - find the best time to work on the task

-Carve out a specific time or th first step of your task keeping your energy needs in mind

-Make it REAL - put it on the calendar and tell someone - make a commitment

Tackling Procrastination

Tackling Procrastination

Pressure can produce hyperfocus

Procrastination is a strategy that can create an environment that can get things done

Brain chemicals crank things up and help get the job done

Those brain chemicals are called adrenaline and cortisol - the ones our brain uses in survival mode, when in  distress, or when we are experiencing stress

Try to make sense of why you are procrastinating:

Ask yourself:

What is getting in my way of starting sooner?

What have I been doing instead of __________?

What is it about this particular task that is making it so tricky to get started on?

Some root causes of procrastination:

The task is boring, length or repetitive

The task is intimidating or you don’t know where to start

You feel like you don’t have it in you

Try to brainstorm ideas for how you might do thing differently

Use a key executive functioning skill:  Mental Flexibility

-Add something that can engage you while you do the boring thing

-Chunk it down - do the first step

-Find someone you can use to help with accountability - a friend or a coach

-Start a rewards system with an immediate win

-Tell your coach, a friend or a family member why you are avoiding the task -

Make it known

-Manage your energy - find a good time to work on the task

-Carve out a specific time for the first step of your task - keep your energy needs in mind

-Make it REAL - put it on the calendar and tell someone - make the commitment

ADHD & Adults

ADHD can persist into adulthood.

It is a condition with sensory overstimulation and easy distractibility.

One with ADHD may have difficulty focusing on one conversation and ignoring others.

ADHD is not a disorder, but rather a condition - it is a disability, but also a heightened ability.

Use your ADHD to your advantage and focus on the positives.

Getting Things Done

Getting Things Done

IT’S NOT ABOUT DOING MORE, IT’S ABOUT DOING THE RIGTHT THING MORE CONSISTENTLY, AND MORE EASILY.

If you have ADHD, you are constantly struggling with time management and productivity due to memory, focus regulation, motivation, time and other executive function challenges.

These challenges are due to not having the right systems in place, or not using tools that work for you.

You need to find tools that work for you.

Learn to do things differently if what you are doing is not working for you.

Learn to do things in ways that work for you.

Don’t let your days run you - you need to plan your days.

Take time to look at your calendar and to-do list at the end of each day or in the evening.

Pick out the three most important things to do first —  what are the essential things to accomplish to move you toward your goals.

Don’t try to think you can complete all you to-dos - that is too overwhelming and will set you up for failure.

Make your calendar your friend - use it!  Make sure that the things that are essential to you are on the calendar.

REMEMBER:  if it’s not scheduled, it won’t get done.

Don’t work on things that are going to keep you from achieving your goals.

What do you need?

I read an article in which the author made reference to the song by the Rolling Stones, “You Can’t Always Get What You Want” - a classic recording.

Individuals with ADHD don’t always get what they want because ADHD interferes with their needs.

Trying to find balance in one’s life is challenging and takes hard work and a lot of effort.

Discover what you need as an individual and what is best for you, not anyone else.

Identify YOUR needs and figure out your definition of success for YOU.

Find people and things that can help you get what you need to be successful. But make sure you define that success for you, and not for someone else.

Study Skills

Lack of structure and the act of sitting down to study is extremely difficult for students with ADHD.

Be sure to have various places to study. One place might be a bedroom with a desk or a loft area with a desk, another could be the kitchen table, or the library. The key is to find a comfortable environment. Change up where you study.

Have a plan for which tasks need to be completed and when. Use a calendar to log your daily to-do list.

Make sure you have all the tools needed to study - paper, pen, pencil, notecards, highlighter.

Sit or stand to study - whatever works best for you.

Be in a quiet environment, use classical music as background noise, or use a noise cancellation devise.

Sensory Overload

Something I just read about was entitles “Coping with Sensory Overload.”

What is Sensory Overload?

When one or more of the 5 senses get flooded with information. The brain cannot process all the information coming in.

Individuals with ADHD can become so overwhelmed that they shut down avoiding certain social situations, becoming quiet and withdrawn, or leaving a social gathering.

Homework

Write down the assignment? Complete assignments? Turn in assignments on time? Pay attention to what is assigned? Follow the steps to get the information? Follow the steps for the assignment? Go to the portal for the assignment?

These tasks are daunting and challenging for an ADHD student.

Getting started

Procrastination

Going back to finish the assignment

Turn the assignment in

Help your child/student visualize the assignments. Break down the assignment into small, doable parts. Estimate completion time for the assignments. Block out specific times and place for doing homework. Create an area for doing homework that is distraction free. Use noise-cancelling headphones.

Executive Function Issues

-Difficulty beginning tasks and activitis

-Poor attention span

-Limited focus

-Losing track of time

-Losing belongings

-Difficulty multi-tasking

-Shifting from tasks or shifting from activities

-Lack of ability to considering consequences before acting

-Inappropriate behaviors

-Inability to filter what others say or do

-Over-reacting to stimuli

-Lack of awareness of effects of behavior on others

-Hard to track successes and failures

-Hard to make alternative choices or think of alternative choices

Working Memory

Think about your computer. It has a storage system for all the things we create. Our brain has working memory which is a place for storing thinks we want to remember. When we have things to do, our working memory holds or stores this information long enough for us to complete a task.

We also have long term memory in our brain which becomes the more permanent form of storage. It is able to stay there when we do it repetitively .

When individuals have ADHD, short term working memory can be problematic. Distraction causes interference with working memory, as does the lesser amount of capacity in the ADHD brain to hold information needed to remember and to perform tasks.

That is why individuals with ADHD or learning differences find it hard to rely on their working memory and have difficult holding this information.

Some things that can help improve working memory:

-Create to-do lists

-Use of a calendar (I recommend one that is visible and bold)

-Work with professionals: therapist, coach, tutor

Virtual Coaching

Virtual Coaching is coaching done using FaceTime or Zoom or Skype. Virtual Coaching provides the same amenities and resources as coaching in person, and is equally as effective. It allows individuals to work with a coach in different cities across the United States, as well as, globally.

If you are looking to make changes in your life, hire a Coach today. e=mc2 organizing & coaching consultants provides you the opportunity to become more efficient with your time and to manage your papers, space, and possessions. Call or email to set up a free 15 minutes consultation to find out how you can make positive changes in your life.