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

Managing Time Blindness

Time Blindness = difficulty perceiving time - estimating how much time has passed or how much time is left, time sequencing & time reproduction

Time blindness impacts the abllity to complete tasks, show up on time, hand in assignments, stick to deadlines, pay bills on time, staying with routines.

One can learn to manage time blindnes.

Learn to complete tasks on time using designated time frames by putting an emphasis on deadlines..

When hyperfocusing, individuals lose track of time

Ask someone to help you learn to deal with your time blindness - a friend, spouse or coach.

Adjust your schedule and environment.

Learn what accomoations will help you work with your time blindness.

"Nothing happens until something moves." Albert Einstein

"Nothing happens until something moves."  Albert Einstein

The same actions = the same results

New actions = new results

Getting the results you want is success

Things that stand in your way:

   But first

   But I Can't

   But then

   But I don't

   But before

   But, but, but

   The but if's

Let Things Go

Let things go

   Pitch and throw

Lighten up your load

   And move down a different road

Love and use the things you own

   Make breathing space for you alone

By Sandra M Einstein

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.

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.

5 Types of Therapy

I read an interesting article discussing the 5 varieties of therapy.

It discusses each type of therapy in order for you to make an educated decision as to which type of therapy will help you to improve yourself.

The article was written by psychologist Dawn Potter, PsyD. She states that there a 5 different types of Psychotherapy, which is talk therapy.

So for individuals with depression, anxiety,, self-esteem, self-confidence, or self expression, one of the five types of psychotherapy would be of benefit to your mental health.

Thees are the five types of Psychotherapy:

1. Psychodynamic therapy

2. Behavioral therapy

3. Cognitive behavioral therapy

4. Dialectical behavioral therapy (DBT)

5. Humanistic therapy

   Research the five different therapies to find which one is a good fit for you.

Let's Create Good Habits

Habits are hard to make and easy to break.

-Set up a system to make the habit exciting and attractive

-When starting a new habit, start with baby steps and work your way up to adult steps

-Make the habit doable - you aren’t going to exercise if you choose an exercise routine that you don’t like

-Keep it simple - take small steps to reach your goals

You want to build good habits so think clearly about what you want to achieve and how to go about doing it.

Life Coaching

Life Coaching helps you create & shape your future.

Your Life Coach is there to help you with:

*Making a career change

*Creating a clear and effective vision of YOUR goals & priorities

*Make a realistic timeline to reach your goals using the SMART goal method

*Unlocking your passions and desires

*Keep yourself accountable

*Stop your procrastination

*Improve your time management skills

*Increase your productivity

*Build good study and work habits

Life Coaching offers:

*Positive feedback

*Texts or emails as follow-up to review coaching sessions

*Promoting self-confidence

Hire a coach to guide you toward reaching your goals, and find the tools that work for YOU