Archives for September 2011

8 Great Reasons to Exercise When You Have ADHD

1)      Increases Productivity

Billionaire ADHDer, Richard Branson, says that on days he exercises on he has 4 extra hours of productivity. Perfect proof that time spent exercising is an investment not an expenditure.

2)      Allows you to focus on the task at hand

Try this experiment, next time you are sitting down trying to focus on a task, but just can’t. Get up and do 30 push ups or go for a run around the block. Now, sit down again. I bet you are able to focus and get that task done in record breaking time! This is because brain activities (like focusing and paying attention) are fed with oxygen and aerobic exercise increases the amount of oxygen in the brain.

3)      Can replace stimulant medication

In his book, Spark: The revolutionary New Science of Exercise and the Brain, Dr John Ratey, says exercise can be a substitute for stimulant medication for some people or a complementary treatment for others.

4)      Reduces Depression

There is a large amount of research showing that exercise is very effective in treating mild to moderate depression.   Exercise seems to affect certain neurotransmitter systems in the same way that taking an antidepressant does. As one out of four ADHD adults suffer with depression, this is a great reason to pop on your sneakers.

5)      Helps anxiety

Anxiety is helped by exercise both immediately and in the long term. This is great to know since 50 percent of adults with ADHD also have an anxiety disorder.

6)      Improves learning and Academic results

When a school in Naperville included daily exercise in their students curriculum weight loss problems went down and Academic achievements up.

7)      Aids Sleep

Getting regular exercise improves the quality of sleep, helps you fall asleep quickly when you climb into bed and reduces sleepiness during the day.

8) Increases Confidence

Research from the Journal of Health Psychology showed  when  people with low self confidence exercised their self esteem improved. This is brilliant news as many adults with ADD have low levels of self esteem.

 

 

Check out another article about ADHD and Exercise

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The ADHD mindset for success

Did you know your mindset can either help or hinder your ADHD symptoms?

The online definition of mindset is, “The set of beliefs a person has which affects the outcome of all their endeavours”.

Which means, if you believe because you have ADHD you can’t do x or y, then guess what?

You can’t. BUT, it also means that if you have ADHD and you believe you can do Y and Z then you can! It’s a self fulfilling proficiency.

When I walk people through the 11 steps of Untapped Brilliance, I get 2 responses. The first is “Ok sounds great, it might be a bit tricky for me, but I am ready for change so I will do it”

OR the second, which is a lot of ‘yeah buts’. “Yeah but, that won’t work for me” “Yeah but, I tried that, but I couldn’t stick to it” “Yeah but, I don’t like structure” “Yeah but, I am different to other people”

While of course, I prefer to hear the first response, people in the second group can change their mindset to one that will allow them take consistent actions that will help their negative
aspects of ADHD.

If you are in the second group, think of a saying or phrase that you will say every time you find yourself thinking something negative about making changes.

For example, I love exercising every day.

I am so proud am cooking healthy meals for myself every day.

I am now creating happy habits

What you choose has to resignation resonate with you, make you feel happy when you say it (not filled with dread or anxiety) and be believable.

These sayings when you say them often, will retrain your mind, from its negative default setting to one that supports a new way of life.

Not only will you feel better because the running commentary in your mind is more positive, you will also feel good because are taking actions on things that are helping your ADHD.

If you need help working on a new ADHD mindset email me at Jacqueline@untappedbrilliance.com

6 Tips to Navigate ADHD Support Groups

Attending an ADHD support group can be a wonderful experience.  You meet people who know what it’s like to live with ADHD without you needing to say a word.  You feel understood and more comfortable with the members than even people in your family.

Unfortunately, not all ADHD support groups are like this, in fact some can be very depressing. People (usually one or two members dominate the meeting) talk about how awful there life is with ADHD.  How they have no money, a bad job, a string of failed marriages etc, all because of ADHD.  You’ll leave the meeting feeling unsettled and low.

However, it’s not just ADHD support groups that can be depressing, there are 1000’s of problems people encounter and a support group for every one of them.  There seem to be 2 types of support groups, ones that provide a supportive healing environment and offer solutions to challenges.  Then ones where people have a good moan, week after week, and enjoy being defined by their problems.

If you are reading this then you are almost certainly a proactive person and would enjoy the first option!  Below are 6 tips to navigating ADHD support groups.

6 tips to navigate ADHD support groups:

1)      Monitor how you are feeling during and after the meeting.  If you are feeling sad or uneasy that is a sign the group doesn’t match your approach to life.

2)      If you have a bad experience at one group, search for another one.  Great groups do exist!

3)      Don’t feel you have to attend every meeting.  If the group meets every week, yet that feels too much for you make a personal commitment to attend once a month instead.

4)      Attending a support group doesn’t have to be a lifelong commitment.  If you have attended for a while, but are no longer getting value, it’s fine to stop going.

5)      If you meet one or two special people at a group you can keep in touch with those people independently of the group.  Having friends who understand you is always a good thing.

6)      If you are craving a group of supportive ADHD people, but can’t find a group in your area..start your own.  It’s not as hard as you might think.