ADHD and PMS

ADHD and PMSPremenstrual Syndrome (PMS) is never pleasant, but when you have ADHD, it can strike louder and harder. During the first half of your cycle, you probably feel ‘normal’, clear headed and productive. Then, as your period gets closer, you begin to feel like Mr. Hyde.

Beside the regular physical symptoms of PMS such as:

Acne

Changes in sleep patterns

Dizziness

Fluid retention

Headaches

Hot flashes

Nausea

Zero energy

Your ADHD symptoms can get much worse, and you can find it difficult to: [Read more…]

How to Wake Up When You Have ADHD

How to Wake Up When You Have ADHD

Waking up at a particular time can be very difficult when you have ADHD and it can cause huge problems, such as being late for work, flights, interviews or lectures.

If you have difficulty waking up, don’t just see it as a morning problem; instead, look your sleep habits as a whole. Everything is connected and if you can’t wake up, it could be because:

– You couldn’t make yourself go to bed

– you had problems falling asleep

– the quality of sleep was poor

However, while you are addressing those issues, you still need to wake up in the morning!.

Here are 7 suggestions to help:

1) Have More Than 1 Alarm Clock.

3 seems to be the magic number.  Place 1 by the side of your bed and the others in your room but a walk away from the bed, so you have to get up to switch them off.

2) Don’t Press Snooze!

Pressing snooze just delays the inevitable, and those extra 7 minutes won’t help you feel less tired.

3) Getting Up to Take ADHD Meds

If you take ADHD medication, consider setting one of your alarm clocks 30 minutes to 60 minutes earlier than the time you need to get up. When this alarm clock goes off, take your ADHD medication, then go back to sleep. When the next alarm goes off, your medication is already in your system and it will be easier to wake up.

4) Wake Up and Smell…

Have you heard of the bacon alarm clock where the smell of bacon wakes you up? You might not have been one of the peeps to get the limited edition device for your phone, but waking up to a tempting smell is a great idea to get you moving in the morning.

– Set a coffee maker on a timer and co-ordinate it with your wake up time. Then Voila! You wake up to the smell of freshly brewed coffee.

– Cook your breakfast in a slow cooker overnight. This might sound weird, but I tested this recipe out and it was awesome!

http://paleomg.com/blueberry-breakfast-carnitas/

5) Have Something to Motivate You in The Morning.

Dr. Russell Barkley says ADHD is less about attention and more about motivation. What motivates you to get out of bed?

– Your dog?

– Getting something checked off your do to list?

– Eating a favorite breakfast food, or your first cup of coffee?

The trick is to pick something that really motivates you and not something that you would like ‘in theory’ or feel you are supposed to want.

The thing that motivates me first thing in the morning is to answer emails. This isn’t necessarily the healthiest thing to do, but it does motivate me. I check my email on my iphone while still lying down in bed. If an email has come in overnight, there is no way I can snooze, I have to get up and answer it.

One of my clients was really struggling to get up to get to work on time. After several conversations, we made the connection between him arriving on time and getting a promotion he really wanted.  He has been on time and even early ever since then.

6) Music

It’s very hard to stay asleep when there is upbeat music playing. Pandora has made waking up to music very easy. Thanks to the alarm clock feature on the app. Check it out here:

http://blog.pandora.com/2013/12/09/wake-up-with-pandora-introducing-the-alarm-clock-on-mobile/

7) Have a Morning Routine.

A morning routine sets the day up for success. In his book, ‘The Miracle Morning’ by Hal Elrod, explains his formula for a successful morning routine and people love it! It’s so compelling that you will be bounding out of bed earlier than you ever thought possible.

8) Get a Novel Alarm Clock.

There are 3 great alarm clocks to help you wake up:

Clocky

Clocky Is an alarm clock on wheels and makes snoozing a thing of the past. If you don’t get up when the alarm goes off, Clocky jumps off your nightstand and hides, all the while making a sound like, (and I quote) “deranged R2D2 hitting a bell”.

http://budurl.com/nfsg

Sonic Bomb

The Sonic Bomb Clock is the answer for everyone who sleeps through their alarm clock. It has an adjustable alarm that you can set to go off so it’s louder than a jackhammer. However, if that wasn’t enough, it comes with a bed shaker! You pop a harmless looking device under your mattress and when it’s time to wake the alarm sounds and your whole bed shakes until you are wide awake and UP!

http://budurl.com/7wf6

A Full Spectrum Light Alarm Clock

A Full Spectrum Light Alarm Clock has a light that gets brighter and brighter rather like the sun rising, so that you wake up gradually. This is particularly good for people who are grumpy when they are woken up abruptly.

There are many on the market, with all different features to meet your needs. A quick Google search will help you choose yours.

Wishing you a fabulous Good Morning!!!

If you need some extra help with your sleep and waking up, come and join us for the ADHD Sleep Course

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Why do ADHDers Find it Difficult to Have an Organized Space?

Tidying UpLiving in a cluttered, unorganized environment is a common thing when you have ADHD. However, being surrounded by ‘stuff’ can make your ADHD symptoms worse. It is harder to focus and concentrate. It is easier to lose important items like keys and important paperwork, and it can also exacerbate coexisting conditions such as anxiety.

Here are 8 reasons why ADHDers find it hard to have an organized space

1) Distraction

You might start one activity, get distracted and then you start working on a second activity leaving the items from the first activity lying around.

2) Out of Sight, Out of Mind

You don’t like to put belongings away in cupboards because you are scared that you will forget about them.

3) Procrastination

Tidying up is one of those boring mundane tasks that ADHDers hate to do. This means that you keep putting it off for another day.

4) Memory

You keep newspaper articles and other objects as visual reminders of things you want to do and see. Your fear of forgetting means you accumulate lots of items, and they are difficult to keep organized.

5) Collector

ADHDers love to collect things: teapots, baseball caps, pens, etc. It doesn’t matter what it is; I bet you collect at least one thing. These collections can grow large and are tricky to keep organized.

6) Overwhelmed

You feel overwhelmed just looking at your cluttered space, and you feel parallelized, fatigued and can’t take any action.

7) Don’t Know How

You honestly never learned how to be tidy and organized. It’s not an excuse, but being tidy and organized isn’t a skill that you were born with and maybe no one taught you how to do it properly.

8) Decisions, Decisions

Organizing requires many decisions in a short space of time.

Making decisions is hard when you have ADHD. It takes mental effort, and you might second guess your decision or beat yourself up for making the ‘wrong’ decision.

How many of those points resonated with you? Don’t worry if it was all of them!

The opposite of a disorganized cluttered space, is a calm, peaceful one in which you know where your belongings are, and you feel happy to invite an unexpected visitor into your home. How do you create that space? With the help of a brilliant book by Marie Kondo called, ‘The Life-Changing Magic of Tidying Up: The Japanese Art of Decluttering and Organizing”.

The difference between this book and every other book written about organizing is that you ask yourself a different question. Rather than asking ‘what could I throw out’, you ask ‘what do I want to keep’. Marie suggests holding each item and asking “Does this bring me joy?” If it does, then you keep it, and if not, it is time to say goodbye.

It’s simple yet very powerful!

This simple question is very helpful for ADHDers because it cuts out all the mental negotiating that can happen in your mind. You don’t have to consider if the item was a gift, if you used it in the last year or, if you might need it again. Just ask one question, “Does this bring me joy?”

Here are 3 of my favorite tips from the book that I think will help you too.

1) Pick an Area You Want to Declutter

Start small, maybe a shelf. Remove everything from the shelf. Next, only put back  the things that bring your joy. After  you have tried the technique on a small area, and experienced for yourself how easy and fun it was, you will be very motivated to continue.

2) Start with Items That are Easier to Part With

Marie says people have trouble throwing out things that have:

Functional value (when you could still use the item)

Information value (has information you think you might need)

Emotional value (being anything sentimental)

Don’t start with any of these things! It will sabotage your good intentions. Instead, pick a category that will be easy for you. Marie suggests starting with clothes.

3) Don’t Let Your Family See What You are Getting Rid of

When people see what you are donating, they might seem shocked and you might find yourself second guessing your decisions. You have done so well to get to the donate / throw out stage; you don’t want a third person to change your mind.

With fewer items in your space, it is much easier to keep the area clean and tidy without even trying!

Have you tried any of these suggestions?

10 Reasons Why Pets are Awesome for ADHDers.

pets-and-adhd

Photo by Reanna Evoy.

 

Pets can have very positive effects on your ADHD symptoms.

“Pets, in studies, have been found to lower blood pressure and improve overall quality of life.  Dogs especially help get people exercising – and exercising has been found to be an effective non-medication treatment for ADHD.”  Stephanie Moulton Sarkis PhD NCC LMHC, author of the bestselling 10 Simple Solutions to Adult ADD. www.stephaniesarkis.com

I asked readers to tell me how their pets affect their daily lives.  Most readers had either cats or dogs. However, rabbits, guinea pigs and fish were also popular.

There were so many amazing replies. Thank you for taking the time to email me!  I compiled the answers into the list below.

1) Self-esteem

Low self-esteem and ADHD tend to go hand in hand. However, having a pet can help to  increase your self-esteem. Having someone who has missed you and is always excited to see you, makes you feel really good.  ADHD pet owners also feel really proud of themselves for taking care of their pets. Sometimes it is the first time they have ever been able to take consistent daily action. This builds their confidence and has a ripple effect on other parts of their lives. Some owners told me that they were barely able to take care of themselves, yet when they got their pet, it forced them to raise their game. Not only did they become outstanding pet owners, they also started taking better care of themselves too.

2) Maintain Structure and Routine

Almost every single reader mentioned how their pets help them with structure.  Having structure, routines and habits  provides a framework in your life, so you can effortless take care of all of your responsibilities and still have time for creativity and fun.  ADHD symptoms can make  setting up structure and maintaining it tricky.  Pets are very helpful in this area!

Here is what Marcia wrote about her dogs and routines:

My dogs: I cannot imagine living without my dogs. I never thought of them as helping with my ADD, but they do keep me on a routine, which I really need. Without a routine, I’m afraid I would push myself too hard and get far out of balance. I tell my dogs they have clocks in them. They get me up in the morning if I forget to set my alarm, and they tell me when it’s time to go to bed at night. If it gets to be 11 pm and I’m not moving towards the bedroom, Liesl barks at me until I do. There is just no option of continuing to sit at my computer or continuing to watch TV while there is a 12-pound dog barking at me! Also, I like to work and often try to continue working past dinner time. This is also not possible, as Gracie lets me know it’s time for dog food and a walk by 5:30 or 6 pm — and she is very insistent. Sometimes I just try to feed them and then go back to work, but then Gracie is up on my lap with her paws on my keyboard and her nose in my face. After dinner is our play, snack, and cuddle time, and if I’m not doing it, I have two sets of intense eyes on me staring and taking turns barking as they sit at my feet. They know how to get me up and moving, and it always makes me feel looked after in a gentle and fun way. 

Marcia Hoeck www.marciahoeck.com

3) Focus on The Now

Lots of readers mentioned that when they are with their pet, there brain slows down, and they are able to focus on the present moment. This has a calming and almost meditative effect.

Terry Matlen describes this effect beautifully:

Having grown up with dogs and having a dog  –  or two –  throughout my life as an adult, I can’t imagine living without one. For me, the connection between ADD and having a dog is about a sense of calmness I get when I’m petting one of them or simply hanging out with them. It slows me down, slows my brain and offers comfort. Of course, people without ADD might say the same thing, but having mine near me, especially after a hectic, stressful day, helps me to focus on something outside of myself. I stop worrying (what did I forget? What should I be doing?), and cuddling with my Elliott or Harper stops my racing brain, allowing me to slow down and connect with another living being- one that has zero expectations of me (for the most part) so that I can enjoy the moment. 

Terry Matlen

www.ADDconsults.com and www.QueensOfDistraction.com

4) Love You Just The Way You Are

Your pets love you unconditionally. They never get mad or judge you even if you forgot to take the trash out. They can see you at your worst, including the parts you hide from other people, and they still adore you.

One reader described it perfectly:

I love my dogs because they see me without my ‘mask’. They see my chaotic life as it really is and not the one everyone else sees, and they still love me for it, unconditionally.

Although I love my sons, I would give my life for them, but I find showing love towards my dogs is easier somehow. You can show them your tears, and they instinctively respond with a calmness that gives you an inner piece, then things just seem a whole lot better.

They don’t mind that I’m disorganized or slop about in my PJs when the ‘wheels fall off’…I just wish I could train them to find my keys though.

5) Reduce Stress

Living with ADHD is stressful! Research shows that it only takes 15 to 30 minutes with your cat or dog or even watching your fish for chemical changes to take place in your body and for you to feel less anxious and stressed. Lots of readers mentioned how their pets helped them to feel less anxious. In one longitudinal study it was found that people who didn’t own a cat were 40% more likely to die of a heart attack than people who did. Another study showed that cat owners had fewer strokes than non-cat owners.

6) Body Double

There is a term in the ADHD world called ‘body double’. A body double is usually a friend, family member or coach.  This person sits with you while you are doing something stressful, mundane or boring to  keep you on task.

Well in some situations (it depends on the task and your pet), your pet can be your body double substitute. Their presence can reduce your anxiety as you make that difficult phone call or file your taxes.

7) Help with Depression

One reader wrote to say that she credits her dogs in helping her deal with  bouts of depression that she has experienced throughout her life.

Unconditional love, a reason to get up in the morning, companionship, exercise in the form of walks, and getting out into the sunlight for some green therapy, are some of the ways that pets can help with depression.

8)  A Problem Shared

A reader told me that he always felt different from everyone else when he was growing up.  His black cat was the only one he could tell his problems to. Every day his cat learned about the struggles with teachers, friends and homework.  He would stroke his cat, whisper in his ear and then felt much better. A problem shared is a problem halved, and you don’t always need a solution, just a listening ear.

 9) Social Contact

Social interaction is vital to our mental and physical health. However, many ADHDers find social interactions difficult perhaps because they are shy, have social anxiety or are in hibernation in mode. Many people with ADHD also experience a deep loneliness.

Having a dog can help with all of these issues. Studies found that dog owners have many more interactions with other people when they are walking their dog than a non-dog owner walking the same route. Having a dog is an ice breaker. People will come and talk to you, and if you can’t think of anything to say, you can talk about dogs. The social interaction resulting from walking your dog helps you to  gain confidence with  talking to people in other situations.

10) Fun

Pets bring an element of fun to your life in 3 ways.  They force you to go out and have fun adventures together, they get into mischief, or their daily habits and quirky mannerisms make you laugh.

Here are some things that my cat kitty does that make me laugh.

*When sees some food she would like to taste, she licks her lips in advance.

*She always senses when we are heading to bed and runs to secure the best spot on the bed for herself.

*When she is taking a nap, she covers her eyes with her paw as if the light is too bright.

How does your pet help your ADHD symptoms?

The ADHD Filing System

filing-cabinetDo you have a filing system? Or more of a piling system?

If you have ADHD, just thinking of filing your papers away in a filing cabinet can fill you with dread.

There are 4 Very Good Reasons to Have a Filing System.

1) Peace of Mind

Knowing exactly where your important documents are gives you peace of mind and a sense of comfort and security. No more intense panics when you need to find your birth certificate or tax documents.  Lots of people with ADHD love excitement and so the idea of ‘peace of mind’ might not be a compelling reason for you.  However, hunting all night for a piece of paper is stressful. It is better to know where your papers are and organize a fun adventure for some positive excitement instead.

2) Saves Time.

You can find a letter or piece of information within minutes rather than hours when you have a filing system. ADHDers often say, ‘Yes but I know exactly where everything is in my piles’ and that might be true. Most of the time. However, it only takes someone to accidently trip over or move one of your piles, and your super power is lost.

3) You Look Organized

People respect you more if you look organized. I know it doesn’t seem fair, but it’s true. If your desk at work is packed with papers and your co-worker has a clear desk, guess who your boss thinks is more competent? It doesn’t mean they are, but that is how people perceive an organized space verses a disorganized space.

4) You Are Able to Focus and Concentrate

When you are surrounded by piles of paper, it is hard to focus and concentrate on important tasks. You might not think they affect you, but they do. Keep the projects that you are currently working on (max 5)  in color coded folders. Then file the rest of your papers away.

Why is it Difficult to Have a Filing System When You Have ADHD?

It is hard to feel motivated to do tasks that are boring and mundane when you have ADHD. Filing isn’t  interesting or stimulating. It is a task that fits into the ‘I know I need to do it some day’ but it is very easy to procrastinate or dash off to do something more exciting.

Some ADHDers fear filing systems because they worry that if something is out of sight they forget about it. If this describes you,  it is a good idea to keep your current projects in full sight.  But, you don’t need to see your home insurance document every day to remember you are insured. Documents like this can live safely in a file.

The 2 big challenges of having a filing cabinet when you have ADHD are

setting up and maintaining it.

filing-cabinet2How To Set up Your Filing System

The key to having a successful filing cabinet system is to keep it logical and intuitive for YOU. Not anyone else. You don’t need to create elaborate systems or even alphabetize it. You just need to know where the logical place for you is. So, if I said ‘car’ you would know where all your car information is.

Wondering What Categories to Have in Your Filing Cabinet?

You could do an internet search and get a list of common filing cabinet categories. However, what you really need are categories that make sense for your life. Here is a quick way to find out what these are.

Find a clear space on your floor, then grab one of your paper piles and start to group similar pieces of paper together. For example, group all of your banking papers together,  all of your pet information.  Each group gets its own hanging file in your filing cabinet.

If a group starts to get too big, that is a sign to divide it into two categories. For example, a health category could be divided into ‘family doctor’ and ‘dentist’ or into Health 2015 and Health 2016.

Once you have your categories, label your hanging files.  I use a label machine.  I am not a naturally organized person so being organized takes lots of effort. Having a few tools like a label maker makes organizing more fun for me. Plus the labels are easy to read and ‘official’ looking.  For some reason this motivates me to put paper in the right hanging folder much more than if they were in my hand writing.

Maintenance

Once you have set up your filing cabinet, be sure to use it!

If you have a piece of paper in your hand, file it straight away rather than popping it on your desk and saying ‘I will do it later’. It will only take seconds.  In contrast, if you leave it, that 1 piece of paper will become 100 and your filing task will take a few hours.

Often filing systems become graveyards for old information. If your filing cabinet gets full, or the files no longer reflect your life, you stop using it. Then you revert back to your piles. Remember, you don’t need to keep everything forever. Even tax documents can be thrown out after 7 years. Only keep what you need.

I purge my filing cabinet every year after I have filed my taxes. Linking cabinet spring cleaning to another activity is a good idea particularly one that is set in stone, like taxes, because it acts as a reminder.  Purging doesn’t take long. Just take out everything you no longer need and shred it.

Because organizing paper is unlikely to ever become something you really love to do, try to minimize the amount of paper that comes into your home. Sign up for online banking and get digital copies of your bills whenever possible.

What type of filing system do you have?

 

PS. The filing cabinet in the photos are from a Banksy exhibit I went to in Rome.