Info on ADHD

Welcome to the Untapped Brilliance Blog! I am Jacqueline Sinfield the ADHD coach for Adults. On this blog you will find tons of info on ADHD. One the most common sentence I hear from clients is ‘I have so much potential but I just can’t seem to reach it’.  I wrote the ADHD book Untapped Brilliance: How to Reach Your Full Potential as an Adult with ADHD to answer that very question. Untapped Brilliance outlines simple yet highly effective, alternative ways to minimize your unwanted ADHD symptoms so that your wonderful gifts can shine brightly. When that happens, not only are you able to reach your potential, but your life also becomes way less stressful and lots more fun.

The articles here on the blog are all a reflection of my ADHD Coaching philosophy. I am really excited to share with you loads of info on ADHD, and proven strategies that are super effective in minimizing your negative aspects of ADHD so that your magnificent gifts can shine brightly and you too can reach your potential!

Don’t forget to leave questions or comments as I love hearing from you

7 Tips for a Productive Day. The ADHD friendly way. And More!

Jacqui on about.comHere is a roundup of my latest 6 articles on as their ADD and ADHD Expert. You could read them all, or pick the ones that sound the most interesting to you!

7 Tips for a Productive Day. The ADHD friendly way.

Many ADHD characteristics can work against productivity. However, with a few changes you can be productive every day. Here are 7 ADHD friendly tips to help you.
5 Tips to Breaking the ADHD Procrastination Cycle

People with ADHD experience higher levels of procrastination than the rest of the population. Here are 5 steps to break the procrastination cycle.

10 Steps to Making Decisions Easily

Many adults with ADHD feel they aren’t good decision makers. Decisions are part of everyday life, so making them is a good skill to develop. Here are 10 ADHD friendly suggestions to making decisions.

5 Compelling Reasons to Start Batching Your Tasks

When you group similar tasks together you increase productivity. There are many benefits to batching your activities when you have ADHD. Here are 5 of them!

How to Maintain Your Boundaries When You Have ADHD

Healthy boundaries, help you feel safe, happy physically healthy and respected. Here are 6 suggestions to help you maintain your own boundaries when you have ADHD

How to Respect People’s Boundaries

Common ADHD characteristics can mean respecting people’s boundaries is difficult for adults with ADHD. Here are 5 tip to help.

How to Stop Impulse Spending

urban-438393_640Most people have experienced making an impulsive purchase in their lifetime –that ‘spur of the moment’ decision to buy something completely unplanned.  However, the number of impulsive purchases increases a lot  when you have ADHD. Impulsivity is a core characteristic of ADHD after all!  That doesn’t mean you can’t limit impulsive spending. Here are 6 tips:

1) Treat your ADHD.

One of the reasons people with ADHD enjoy shopping is because of dopamine. When people make a purchase they get a shot of dopamine. Because your brain has less dopamine than  non-ADDers, that dopamine shot feels extra good. Humans like to do things that make them feel good, so impulse shopping continues. However, when you are treating your ADHD, dopamine levels are increased and self-medicating behaviours, such as shopping, don’t seem so compelling.

2) Know your shopping style

People have different shopping styles. When you are clear what your style is, you can match it with an effective solution to limit your purchases.

a) Big shopping sprees.

If you go on big shopping sprees and shop till you drop,  take a certain amount of cash with you on your trip. Leave all your credit and debit cards at home. This makes it physically impossible for you to over spend.

b) Big ticket items

If your impulsive spending is on big ticket items such as a boat, create two  safety nets. Have a personal rule that before spending $500 or more, you talk it over with a person you trust and you wait seven nights before buying it.

c) Small items

If you spend your money on small items like  books or magazines, it can be hard to change because it’s easy to justify. After all, it’s ‘just $20.’ However, create a personal rule that you only buy what is on a pre-written list (see number 5).

3) Know why you go shopping

Is it because you need something? Or is it because you had a bad day and want a reward or a pick me up? If it’s the latter, don’t go shopping! When you are in this frame of mind you are much more likely to spend more than you intended. This is where the name retail therapy came from. Instead, think of other ways to reward yourself after a bad day.

4) Create a budget

Budgets aren’t a punishment! They empower you and provide you with a framework and structure. Budgets allow you to pre-plan how you spend your money, which means you purchase things that are important to you. Head here to learn how to create an ADHD friendly budget.

5) Make shopping lists

Never go shopping without a list. Plan what you are going to buy while you are at home away from temptation. Then stick to the plan! Don’t buy anything that isn’t on your list. If you notice something nice while you are shopping, don’t buy it. Instead tell yourself that you will come back another day when it’s been added to your list.

6) Keep your receipts

Even with the best intentions, impulsive purchases might happen. If they do, don’t feel bad. You can employ a damage limitation strategy and return the items. What stops many people with ADHD from doing this is they misplace the receipts. From now on keep all your receipts even for items that you had planned to buy. Dedicate a special place in your purse or wallet so you know where they will be in case you need them.

What things do you do to limit impulsive shopping?

How to Avoid Fights About Housework

lego-568039_640Do you and your partner frequently argue about housework? You aren’t alone: it’s one of the most common things couples fight over when one of them has ADHD.

To the person without ADHD, when you don’t make the bed, clean the bath, do the laundry, etc., they think:

1) You don’t care about them or your home together

2) You are being lazy or

3) You are purposely trying to annoy them.

In fact it’s none of those reasons! When you have ADHD, it doesn’t matter how much you love your spouse, or having a clean home; housework is boring and overwhelming and so very hard to ‘make yourself’ do it.

However, don’t despair…here are 5 tips to avoid arguing about housework!

1) What is their ‘thing’?

Usually the non-ADHD spouse has one thing that really bugs them. They don’t mind having piles of dirty clothes on the bedroom floor or dust bunnies everywhere BUT there is one thing that really annoys them and causes tons of fights. For example:

‘If he would just remember to take out the trash, I wouldn’t mind doing everything else.’

‘If she could just keep the sink empty, so it’s not the first thing I see when I walk through the front door, I could cope with the rest.’

‘I know housework is hard for her, but if she could just empty the cat litter every day…’

Now when clients tell me they have fights about housework with their spouses, I ask, ‘What is their one thing?’ As you are reading this, I bet you know straight away what it is. If you aren’t sure, start to notice what they say during the fights. They will have a thing!

This is your first focus. It will probably only take a few minutes of your time and yet it has a big ripple effect on the relationship. The partner then feels you do love them after all.

2) Create a list

Sit down together and write a comprehensive list of all the tasks that need to be done daily and weekly. Or download the housework lists at the bottom of this article. Next split the list into tasks that you will do and tasks they will do. One of the reasons why ADHDers feel so overwhelmed by housework is that they don’t know what exactly to do. This list helps remove some of that overwhelm.

When you are picking your tasks, where at all possible, pick the ones that are easy for you to do.

3) Don’t do housework at the same time

You and your partner don’t need to do housework at the same time! Many couples feel that they should both be working at the same time. However this can lead to arguments.  One person wants to watch cartoons and the other one wants to get the housework done. This is another benefit of the housework list. You can both do it at times that work for you. No one needs to feel guilty or that they are being taken advantage of.

4) Don’t compare times

You might find that it takes you longer to do household tasks. This is something spouses can’t quite understand. Don’t compare times. It’s not a race and it doesn’t mean that you aren’t as competent. You just have different styles of doing things.

5) Get a cleaner.

This might sound like cheating, however, if you can afford to, hire a cleaner.  You can still use these tips for daily maintenance, but the cleaner will take care of the deep-down cleaning. This takes the pressure off both you and your partner.

What do you and your partner do to avoid fighting about housework?

Looking for some housework checklists? Just enter your name and email address below for access.

10 Ways to Pay Attention in Conversations

Jacqui on about.comHere is a roundup of my latest 6 articles on as their ADD and ADHD expert! You could read them all, or pick the ones that sound the most interesting to you.

10 Ways to Pay Attention in Conversations

Attention problems during conversations can cause embarrassment and misunderstandings. Here are 10 ADHD-friendly tips to help you.

ADHD Financial Tip: How to Avoid Bounced Checks

Maintaining a healthy bank balance, when you are living with ADHD, is a challenge. Here are 6 tips to avoid checks from bouncing!

5 ADHD-Friendly Tips to Using a Daily Planner

Using a daytime planner is a simple, yet powerful skill when you have ADHD. It is the key to managing your life and your ADHD. Here are 5 tips to using yours successful.

What is the Best Career for You?

Adults with ADHD often ask what job would be the best for them. Here are 6 ways to discover great career options for you!

How to Feel Good about Yourself When You Have ADHD

‘I just don’t feel good about myself’ is something that many adults with ADHD say. Here are seven tips to like who you are and feel great about yourself!

The Power of ONE Thing!

Do you have many ‘things to do’? Yet, despite your best intentions, none of these things seem to get done? Here is a powerful strategy to help!

Quick Tip to Help you Feel Good About Yourself

In this video you will learn 1 simple technique to help you feel good about yourself.

ADHDers are often masters at focusing so much on what didn’t go well and what they want to improve that they forget all the good things that are happening. This technique helps to re-balance things!

5 Ways to Pay Attention in Class (or a Meeting)

Many ADHD students find they aren’t able to focus on what the professor is saying; which means you might miss important information, and make you feel bad about yourself. In this video, you will learn 5 ways to pay attention in class. Why not try all the suggestions once, and decide which are the most effective for you?

The 5 Must-Have Items for ADHD Students

In the video, you will learn the 5 must-have items every ADHD student needs to be organized and structured and can get the grades you are capable of.

Even if you aren’t a student, still take a look because one or more of these items could help you too.

Ready to Get Great Grades When you Have ADHD?

5 Ways to Succeed At Your Job and More!

Jacqui on about.comHere is a roundup of my latest 6 articles on as their ADD and ADHD expert! You could read them all, or pick the ones that sound the most interesting to you.

Thank you!!!

J xoxo

5 Ways to Succeed At Your Job

Have you noticed that there are 2 groups of adults with ADHD? Those that love their job, and those that job hop. Here are 5 factors to succeeding at your job.

Practical Solutions to Improve Attention

When you have ADHD, you might feel you have no control over your attention. However, attention isn’t a stagnate commodity. Here are some suggestions to improve yours!

ADHD and Shame

Shame is an emotion that plays a big part in the lives of people with ADHD. Here are the common reasons why people with ADHD feel shame.

ADHD and Failure

People with ADHD experience more failure and disappointments than their non-ADHD peers. Here are 4 suggestions to reframe failure.

Why Stress Management is Vital for Adults with ADHD

If you have ADHD, stress management is a top priority. Adults with ADHD have a greater risk of experiencing stress, and stress causes ADHD symptoms to worsen.

6 Ways to Motivate Yourself

People with ADHD often struggle with motivation; particularly for mundane tasks. However, it is possible to motivate yourself. Here are 6 ways!

Are You Addicted to Your Phone?

Are You Addicted to Your Phone?In his new book, “Driven to Distraction At Work.” Dr. Edward Hallowell talks about “screen sucking”. It’s a term to describe how the screens of our electronic devices suck away our time and creativeness.

Technology is a wonderful thing, Almost everything can be done on the screen these days, from reading the newspaper to grocery shopping and dating. However, as with most things, there is a fine line between being useful and being a problem. The screen pulls our attention from what is happening around us, and takes us into another world. With computers, iPads and smartphones, we are never away from a screen.

The constant use of electronics is often thought of as a joke. However, for some people it can be a serious problem, in the form of an addiction. We are aware it’s possible be addicted to something that is available via the internet. For example, online gambling, porn, or shopping. However, the internet itself, with “regular” websites, can also be addictive. As Dr. Hallowell explains, some people can get addicted to the feeling of being online.

The good news is that most of us who experience screen sucking don’t develop an addiction. However, spending too much time behind your computer or cell phone can still be a problem. It can affect your relationships, sleep and productivity, and so much more.

Going online can be a used for all sorts of things that aren’t totally necessary, but seem helpful. For example, a quick check on your phone helps relieve boredom, perhaps when you are in a meeting or family event. It can also help reduce stress, be a crutch for social anxiety, and it can make you “feel” productive.

If you think you might be falling into bad habits and reaching for your screen a little too often, here are some tips:

1) Identify how much time you are spending on your computer, iPad, and cell phone. If you aren’t sure, track yourself for 3 days. This will be eye opening! No one I know who has done this has said, “wow I go online a lot less than I thought.”

2) What you are doing in your screen time? Are you checking email, Facebook, reading the news, checking the stock market? Write all those activities down.

3) Do you need to be behind a screen to do all those things? For example, you do need to answer emails. However, you don’t need to read the news online. You could pick up a paper newspaper.

4) Why are you reaching for your phone or screen? Are you bored, procrastinating etc?

5) With the information from #4, is there an underlying issue to address that would be helpful to your life and business? For example if you have social anxiety (lots of ADDers do), checking your phone (for emails or going online) in social situations is very comforting. It makes you look busy and it takes your mind off all the people. However, by using your phone as a band-aid, it stops you for reaching out for help for the social anxiety. When you address the root cause, you won’t need the phone so much and your business will grow!

6) Reply to email in chunks of time, rather than having it open all day. This alone will increase your productivity.

7) Make it a personal policy to always turn your phone off in meetings and social events and even at home with your family.