 My life often feels like a treadmill - soooo many things to do, everything competing for my attention (often all at once!). There are bills to pay, calls to return, household management tasks; there's work, family, medical appointments. Then there's the fun stuff - leisure activities...my never-ending reading list, movies, time spent with friends, entertaining, exercise and, of course, writing my newsletter. My attention is pulled in a zillion directions. The phone interrupts my train of thought - or my thoughts interrupt my train of thought. My mind wanders; things comes up unexpectedly. Managing my life and my work is a challenge for me; in case you haven't guessed by now, I have my own A.D.H.D. issues. I've struggled with them for years, and now - finally - I've learned not only to manage this "deficit disorder" (by the way, I DESPISE that term), I've learned to embrace A.D.H.D. It's taken me a lifetime (OY! what a journey).....but I know now it's one of the things that makes me uniquely me. Because with A.D.D. there often comes creativity, spontaneity, a sense of humor and "out-of-the box" thinking - things on which I place a premium. Oh! And did I mention the ability to hyper-focus? We A.D.D.-ers can spend HOURS engaged in an activity that grabs our interest (for me, that's helping a client get organized, decorating or reading a great book). Hyper-focus, however, can be a double-edged sword,
and we can just as easily hyper-focus on unproductive pursuits. We can become so engrossed in a book, a TV show or the computer that we completely lose track of time and neglect the things we need to be doing. We must be mindful of this potential minefield, and I'll address that later, so pay attention (just kidding!).
HERE ARE SOME OF THE THINGS THAT KEEP ME ON TRACK AND HAVE HELPED ME MANAGE A.D.H.D. 1) I CUT VISUAL INTERNET CLUTTER WITH A DOWNLOAD CALLED READABILITY. It's free and has positively changed my life - or, at least, life as I knew it on the web. It eliminates all forms of visual clutter on the internet, so that when I'm reading an article on-line, there are no distracting pop-ups, no extraneous pictures.........just a neat column (which you can format to your liking) - and nothing else. Brilliant! My clients love it. 2) Goal Setting is crucial! At the end of each day I determine exactly what I need to accomplish the following day. I make a list, making sure to factor in extra time for the unexpected. I don't always accomplish all the things I'd have liked to do, but I always accomplish the things I need to accomplish. 3) I make it a point to prepare for the following day as much as possible - planning what I'm going to wear, making lunch, setting items by the door which need to go out (like dry-cleaning or packages for the Post Office). 4) F.O.C.U.S. is an acronym by which I live; it stands for Follow One Course Until Successful, and it's my mantra. I stay focused (on task) by using the Pomodoro Technique.
There are five basic steps to implementing the technique:
- decide on the task to be done
- set the pomodoro (timer) to 25 minutes
- work on the task until the timer rings; record with an x
- take a short break (5 minutes)
- every four "pomodori" take a longer break (15-20 minutes)
5) CHANGE YOUR MINDSET: If you see ADHD as a crippling disease, it'll become a self-fulfilling prophecy. Seeing the humor in your ADHD ways provides relief and perspective. Should you goof up, accept the fact that you're human; don't beat yourself up! (Yes! I know - easier said than done. It takes practice. lots and lots of practice). ACCEPT THAT A.D.H.D. isn't a character flaw and has nothing to do with intelligence. For adults with ADD/ADHD, life often seems chaotic and out of control. Staying organized and on top of things can be extremely challenging. If you can afford support, get it - in the form of a Life Coach, ADHD Coach, Profesional Organizer, housekeeper, or whatever it takes. 6) BRAIN DUMP - Keep a notebook handy at all times to catch random thoughts. (I often use my cell phone); many of my random thoughts become inspiration for future newsletters. By keeping all my "thoughts" in one place, it frees up my mind to concentrate on the things I need to be concentrating on (without fear of forgetting something). Don't you just HATE that nagging feeling that you've forgotten something? It makes us anxious and takes our attention away from the tasks at hand. Example: I was on an important conference call this morning. I was focused on a thought and wanted to interject it. Good manners prevailed, and I waited for the appropriate time to make my point. I was able to do this BECAUSE I SCRIBBLED A NOTE TO MYSELF as a reminder. Had I not scribbled a note, I most likely would have been so focused on that thought that listening would have been difficult, and I'd have run the risk of forgetting the thought entirely. Notes are an invaluable tool. I keep a notebook in every room. 7) NEVER FEEL GUILTY ABOUT SAYING NO! Chances are, you've got more than enough on your plate already. Forget the "shoulds" and the guilts; don't let them motivate you. A.D.H.D.-ers, often "bite off more than they can chew" - partially on impulse, and partially because they underestimate the time commitment involved. Your standard response to any request needs to be "Let me think about that. I'm flattered you asked". It'll stave off impulsive you until you can give it the thought it deserves. 8) Create structure by setting routines; make them into habit. It takes the average person 21 days to create a habit. It can take a person with ADD/ADHD 5 times as long. Frustrating, to be sure, so know in advance you'll need more perseverence. If you slip up - no worries. Try again. 9) Become a weeder in the garden of life. Prune back the clutter regularly; donate it, gift it or sell. Get it off the floor and off your mind before it hits critical mass. Example: I put on a pair of black pants yesterday. They were SO not my style. I dropped them off at thrift on my way to work that very same day. Other useful tools include structure, diet, exercise......but I want to keep this newsletter short. If you'd like ADD-itional information
(books, on-line support, newsletters, etc., please feel to contact me. There are some wonderful websites for those seeking more information on ADD/ADHD, like www.chadd.org/ and a myriad of excellent books. So for now, Dear Readers, be well, be safe, be organized. xxx's, Nancy
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