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In This Issue . . .
 What do you think is the number one nonmedical way to manage your ADHD? Would you be surprised to know the answer is exercise? In our feature article for this issue, Pete Quily writes that exercise prior to doing boring tasks might be essential to those with ADHD. Why? Because exercise provides dopamine, serotonin, norepinephrine, and beta endorphins to reduce stress and make it easier to focus. Check out Pete's article, "ADHD and Exercise, Benefits, obstacles to Exercising, and Solutions to Those Obstacles." Catch up with what's been happening on Attention Talk Radio recently. Here's some of the good stuff you'll find there: How come you procrastinate? Want to stop it? Listen to David Giwerc explain how the power of the PAUSE works to stop procrastination in its tracks in our show, "Perfectionism and Procrastination, or Is it about Mood?" ADHD and stroke victims can all witness the power of the pause. As Dr. Russell Barkley describes it, it requires the executive functioning brain to override the automatic or involuntary brain. Would it help you to do attention exercises to practice pausing? Like using your less dominate hand for a day to do what your more dominate hand does? Learn more in our interview with Wes Gray, "How a Stroke Taught Me to Pause, Helping My ADHD."Do people with ADHD have to tie themselves to the mast of their boats like Odysseus and put wax in their ears to avoid the siren call of social media? What are the sirens in your life? What would it mean to tie yourself to the mast? Find out more from Dr. David Nowell in our interview, "ADHD, Social Media, and the Ability to Self-Regulate."What do you do if your ADHD teen gets into real trouble? Attorney Robert Tudisco shares important insight for parents and what they need to know to manage those situations effectively. Listen to our interview, titled "ADHD and the Discipline Process. What Parents Need to Know."
And be sure to catch our interviews on Attention Talk Video last month:
Want insight on what solutions work and why those with ADHD have challenges with working memory? Gain insight in our interview with Dr. Russell Barkley, "Working Memory and ADHD: Dr. Barkley & an ADHD Coach Agree."What is the value of using a Time Timer to a person with ADHD giving a presentation? Find out in our interview with Dave Rogers of Time Timer, "ADHD: The Birth and Benefits of a Visual Timing Solution."Can understanding when your values are in conflict help you down-regulate your ADHD emotions? Learn more from Jeff Copper in this fun video, titled "Attention Deficit Disorder: Stop Bullying Yourself!"ADHD expert Dr. Russell Barkley and ADHD coach Jeff Copper compare notes on ADHD and working memory. Do they contradict each other or are they singing out of the same hymnal? Find out in our interview, titled "The Impact of Working Memory on ADHD."Managing routines, tasks, and your calendar a struggle? It was for Laura till she built her obvious solution, but you won't find it in the self-help section of the bookstore. Find out more in our interview, titled "An ADHD Day-Timer to Visually Manage Your Tasks and Calendar."
Are you attending to the right thing? If you haven't done it yet, download our a-Book (the "a" is for attention), "Identify YOUR Top Five Hurdles to Managing ADD/ADHD." It has tips Jeff has learned from doing over 300 interviews with ADHD experts. Let your friends know about it, too! They can download it here: www.attentiontalknetwork.com.
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Featured Article
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Here are notes taken from my Vancouver Adult ADD Support Group meeting about this topic. I started the group in 2004 and have I think 29 notes from our meetings on various topics relating to ADHD, have a look at a few.
ADHD and Exercise.
Exercise is the provider of dopamine, serotonin, norepinephrine & beta-endorphins and reducer of stress and helper that makes it easier to focus on boring tasks.
Exercise is the number one nonmedical way to manage ADHD. I often suggest to my adult ADHD coaching clients to exercise before they have to do boring or repetitive tasks; it will help make it easier for them to do them and to get more of it done because it will be easier for them to focus with all that extra dopamine.
Warm up.
Think of a time when you got off your exercise routine and were able to get back on track. How did you do it?
Benefits of exercise:
- Dopamine
- Serotonin
- Norepinephrine
- Beta-endorphins
- Spark, the Revolutionary New Science of Exercise and the Brain - Dr. John Ratey
- Self-esteem
- Momentum
- Social component
- Mood happier
- General self-care
- Energy
- Accomplishment, success
- Better sleep
- Anti-aging
- Immunity
- Working things out in your head
- Calms you down
- Nature benefit
Obstacles to exercise:
- Low energy
- Getting started
- Distracted
- Child care
- Weather (including light)
- Procrastination
- Cost
- Lack of support
- Time/delusion of lack of time
- Time management
- Belief I must do it for 1-2 hours
- Health problems
- Lack of motivation
- Denial/minimization
- Car/bus pass
- Stories we tell ourselves
- Don't feel like it
- Motivation/reason expectations
Solutions to some of those obstacles:
- Assume you will get bored, plan for it and adapt/adjust
- Do something totally different
- Exercise partners commitment
- Exercise group commitment
- Specific doable goals
- Competition
- Interesting destination
- Purpose
- Limit yourself
- Do it right away
- Make a game out of it
- Just start
- Flow
- Put on exercise clothes
- Get your workout clothes prepped
- Checklist
- Reduce friction
- Create a plan
- Schedule time with reminders
- Multiple playlists
- Pay up front
- Personal trainer
- Buddy partners
- Try something new
- Surround yourself with others doing the same thing
- No negative self-talk/negative people
Group Exercise
Get in pairs and identify your specific exercise goal, what your possible obstacles may be, and what you will do to overcome those obstacles.
Make sure you ask your partner these questions:
- What will you do?
- When will you do it? Later or next week is a vague ADHD wish you know won't happen. Make a specific promise day and time.
- How will you remember to do it?
Published with permission.
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Audio News
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Recent Radio Shows in Our Archives
(Just click the title link)  Perfectionism and procrastination... is there a difference between the two, or are they the same thing? What role does mood play in each, or does it have any impact at all? Is there a secret to moving past both? In this edition of Attention Talk Radio, guest host Caroline Maguire (www.necoaching.com) interviews expert David Giwerc, Master Certified Coach (www.addca.com), around perfectionism, procrastination, and emotion. If you struggle with any of these... or all three... you'll be disappointed if you miss this interview.How a Stroke Taught Me to Pause, Helping My ADHD  In this episode of Attention Talk Radio, we interview Wes Gray (www.areyouadd.com), who was diagnosed with ADHD a few years ago after which he suffered a stroke. His experience of coming back from the stroke and his need to be more self-aware and to pause to engage his executive functioning actually helped him begin to manage his ADHD like never before. If you have ADHD and struggle with self-regulation and learning the power of the pause, this is a show you won't want to miss.
ADHD, Social Media, and the Ability to Self-Regulate
 Facebook, Twitter, Google Plus, Pinterest, Instagram, and others... do they have a positive impact on those with ADHD? Are they just a distraction, or are they required in order to live and survive in the world today? In this edition of Attention Talk Radio, guest host Caroline Maguire (www.necoaching.com) will discuss the advantages and disadvantages of social media and their impact on ADHD with Dr. David Nowell (www.drnowell.com ). If you have ADHD or are impacted by anyone with ADHD who is seemingly addicted to social media, you won't want to miss this show!
ADHD and the Discipline Process: What Parents Need to Know
 Your ADHD teen or young adult gets into trouble, real trouble; now what do you do? In this episode of Attention Talk Radio, host Jeff Copper and co-host Caroline Maguire interview ADHD expert and attorney Rob Tudisco (www.roberttudisco.com) around what parents need to know to manage their ADHD situations effectively. If you are a parent of an ADHD teen or young adult, get prepared and listen to this show.
Be sure to visit the Attention Talk News website
Attention Talk Network... Your ADHD information Source!
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Video News
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Working Memory and ADHD: Dr. Russell Barkley and an ADHD Coach AgreeThose with attention deficit disorder know what they are supposed to do. The challenge is in executing. In this video ADHD coach Jeff Copper interviews world renowned ADHD expert Dr. Russell Barkley ( www.russellbarkley.org) on the impact of working memory challenges for those with ADHD and a discussion of what works.
ADHD: The Birth & Benefits of a Visual Timing SolutionAttention deficit hyperactivity disorder in terms of time management is often a problem. Traditional analog or digital devices just don't map well to the unique brain wiring of many individuals, especially those with ADHD. Watch our interview with Dave Rogers of Time Timer. Watch our interview and discover the genius of his mother Jan Rogers who invented a solution out of necessity to help Dave's sister manage time. If you have ADHD, you'll find the story inspirational and the timing solution to be helpful ( www.timetimer.com).
Attention Deficit Disorder: Stop Bullying Yourself!
If you've got attention deficit disorder (ADD), you are prone to beat yourself up. Is this healthy? Certainly not. But how do you stop? It begins with awareness. Are you aware your values are oftentimes in conflict? Watch this videowith Jeff Copper (www.digcoaching.com) and understand why what you value gets in your way and it will enable you to down-regulate your emotions!
ADHD Information: The Impact of Working Memory on ADHD
Those with attention deficit disorder know what they are supposed to do. The challenge is in executing. In this video ADHD coach Jeff Copper interviews world-renowned ADHD expert Dr. Russell Barkley (www.russellbarkley.org) on the impact of working memory challenges for those with ADHD and a discussion of what works.
An ADHD Day-Timer to Visually Manage Your Tasks and Calendar
Laura has attention deficit hyperactivity disorder, is very visual, struggles to remember what tasks make up her routine, and is overwhelmed by visual clutter. In this interview she shares what she finds to be an obvious solution that might be new to you. If you have ADHD, get overwhelmed by visual clutter, and struggle to manage your tasks and calendar, gain some insight from Laura on what works for her. Thank you for watching. New videos are released weekly, so subscribe today and tell your friends about us.
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