ADHD and Motivation

Dr. Russell Barkley says that ADHD is more about loss of interest and motivation than attention and concentration. This makes sense, as we know ADHDers can pay attention for hours  on tasks they love.

Motivation is a characteristic that makes us want to ‘do’ an activity. Unfortunately, there is lotsof moral judgement about motivation and people think lack of motivation is a sign of laziness or not caring. The good news is that in recent years studies have found evidence that motivation is more about brain chemistry, than will power. It has been found that motivation problems in people with ADHD are due to lower levels of dopamine in their brains. The larger the disruption of the dopamine pathway, the greater the ADHD symptoms and the lower the  levels of motivation.

Now that you are armed with this knowledge what can you do?

happenADHD and Motivation1) Take good care of yourself the Untapped Brilliance way. This means, taking Omega 3 supplements, eating an ADHD friendly diet, getting enough sleep, exercising and meditating. All these activities increase the dopamine. If you need help incorporating these into your life check out Untapped Brilliance book.

2) What do you love to do? What are you highly motivated to do? When you know what those activities they are, make some changes in your life so you spend more time doing the activities you are motivated to do. Your life will become more productive and enjoyable.

3) Get creative with the activities you have to do, but don’t enjoy. Use your timer, as that creates a challenge and a sense of urgency. Set up a reward system that motivates you. For example, put one dollar in a jar every time you do X. Apply it to something that does interest you. Michael Phelps’ (Olympic Swimming Champion) Mom did this for her son. Michael hated math, but loved swimming. So she customized his math problems ‘If you swim one meter per second, how long would it take to swim 800 meters?’

When you make these changes in your life, you will definitely notice a new level of productivity and purpose in your life.

How to Save Time When You Have ADHD

clock 300x300How to Save Time When You Have ADHDDo you feel like you never have enough time? Do you start the day with great intentions and a long to do list, but by the end of the day, nothing is crossed off?

If you are constantly busy, but don’t have anything to show for it, you are not alone. Many people with ADHD feel like this. It’s frustrating and demoralizing. However, life doesn’t have to be like this.

The first step to any problem is awareness. For 3 days, write down how you are spending your time. Do it in 30 minute chunks. Start with the time you wake up, through lunch, all the way till bed time. Once it’s written down you have a clear visual of your days. Even though this may seem a lot of effort, don’t skip this step. What we actually do, compared to what we think we do is usually very different.

Next look for time sabotagers. There might be big chunks of time wasting activities, like Facebook or playing solitaire. If this is you, it’s easy to pinpoint time drains.

For everyone else, your time drains are probably more subtle with a few minutes here and there. Perhaps you left your lunch in the fridge at home and went back to get it. You spent longer than you need on each phone call. You have quick chats throughout the day with co-workers. Each one of the activities seems harmless, but added up can lead to hours of wasted time.

Now, that you have identified how your time is spent and you have identified the drains, it’s time to fix them. Tackle on issue at a time so you don’t feel overwhelmed. Here are some suggestions to help you with your time drains:

1) If you are constantly forgetting things, create checklists to help you remember what items you need.

2) If you are doing the same time consuming actions every day, see if you can chunk them together. For example, do one weekly food shop, rather than going every day after work.

3) If you are always say ‘yes’ when people ask you to do something, start getting comfortable saying ‘no’. Sounds brutal, however ADDers are helpful people and are quick to say yes to things and then end up overwhelmed.

4) If you are a multi-tasker. Stop! It doesn’t work, it lowers your IQ and makes you feel scattered and unfulfilled. Instead, work for short periods on one task, either to completion or to move it forwards a little and then start working on the next task.

5) If you are a talker, brainstorm ways to keep conversations short.

6) If you don’t see suggestions to your problems on the list leave a comment below and I will be able to help you!!!

How To Get Rid Of Your ‘To Do’ List…Forever

lists 300x300How To Get Rid Of Your To Do List...ForeverMy friend and business partner Marcia Hoeck is one of the most productive people I know, yet she never uses a ‘to do’ list. Marcia only discovered she has ADHD a couple of years ago, but that didn’t stop her running a highly successful marketing company for 25 years…and not once did she use a to do list.

I love lists! They make me feel organized and I get a thrill every time I cross an item out, But not everyone feels like this. Some people write lists, have lists of list, but don’t actually take action. This leaves them feeling  anxious, overwhelmed and unproductive.

Is this you? Don’t worry! You can use Marcia’s strategy and never have to write another list ever again.

Marcia replaced lists with ‘time blocking’. When she has something to do, instead of writing on a list with the hope to getting round to doing it someday, she opens her agenda and blocks out the time she will do this task. Sounds simple doesn’t it!

However, even though it seems simple, you will properly feel some resistance to this idea. We are so hard wired to use lists, moving away from them is a big mental leap.

Two other issues to be aware of in order to make time blocking work:

1) You need to commit to doing the task at the time you allocated. This isn’t a punishment, it’s to help you!

2) Be realistic about how long a task takes you.  ADDers tend to think things will take less time than it actually does. If you plan days with unrealistic time slots, you will quickly fall behind, feel bad about yourself and think time blocking doesn’t work.

Your challenge this week is to try time blocking for a day and see how you find it. My guess is you will enjoy the peace of mind it gives you and want to use it all the time!

Talking Too Much When You Have ADHD

conversations 300x196Talking Too Much When You Have ADHDDo you talk a lot? Do you use more words to express yourself than other people you know? While this might not be problematic in your home life, it can be a huge problem at work. People are busy and want you to get to the point. You sense them getting impatient, or backing away when you start a conversation (they know once they engage they will be there for a while). Neither, of which, is nice for you.

The way we talk is also how we write. If you talk a lot you will properly find writing concise notes hard too. If writing notes is a big part of your job, (nurses, doctors social workers, therapists, lawyers are just a few examples), then writing notes takes you a LOT of time. Plus, you want to include all the information to cover yourself  legally/company policy. You become overwhelmed with the backlog.

Catching up seems like it will never happen because every day more gets added to your pile. The answer to both of these problems is the same. Planning and headers. Both might sound too simple to work or boring and time consuming. However, this simple strategy does work, only takes minutes, yet save you hours.

Conversations

To keep conversations short and to the point, before approaching your boss or colleague or heading into a meeting:

  1. Grab a piece of paper and write the title of the topic you want to talk about. This keeps you on topic.
  2. Underneath jot down the key issues you want to address, no more than 5.
  3. Under each key issue write the relevant points.
  4. If linear thinking is hard for you, use a mind map to brainstorm the points. When you have it clear in your mind transfer the information to a list. Lists make you look more professional (I know! But that is a whole other topic).

Taking time to do this simple plan, will allow you to talk briefly and succinctly and keep you on task. It will make you look and feel professional and organized.You might even say to the person I want to have a quick conversation about X and these are the 5 things I want to cover. This helps them to gauge the length of the conversation.

Keeping your written words brief

Very similar principles apply when you are planning what to write in the official notes.

  1. Before you write in the official notes, on a piece of paper list topics you want to document.
  2. Under each key issue write the relevant points.
  3. Using the above as a frame work begin expanding it in the official notes.
  4. Different work environments have different rules for how the official notes should look.

However, if appropriate:

* Use headings. It helps you to stay on subject and easy for other to find what they need quickly.
* Use bullet points. You can get the key information out without taking time to form sentences.

5. If writing notes is a big part of your job, you are properly repeating the same things again and again… just in different parts of client/ patient notes. You don’t need to reinvent the wheel every time. Create a template for yourself for different topics that recur a lot in your line of work. This will save you tons of time and you can go home on time.

ADHD, Dopamine and Getting Things Done!

dopamine 300x300ADHD, Dopamine and Getting Things Done!At school I was never a of fan chemistry.  However, now I find the chemistry in our brains fascinating. Dopamine, oxytocin, serotonin and endorphin are all chemicals that keep us safe and happy.  Dopamine is particularly interesting as the ADHD brain has less dopamine than the average brain.  This results in ADD challenges, such as focus and concentration.

There are ways to increase dopamine, both with ADHD meds, and natural ways such as taking omega 3, exercising and meditation. You can also increase dopamine by getting things done!

When you set yourself a goal and achieve it, you get a shot of dopamine and feel good.  Because we like the good feeling we naturally want to achieve something else.  Human brains don’t distinguish between big goals and small goals.  It just rewards you for accomplishing something you set out to do. So you can use this to your advantage and set a small achievable goal every day.

Unfortunately, most ADDers are hard on themselves and only give themselves permission to feel good after achieving something BIG.  For example, studying for a degree, you could wait 4 years until the degree is completely finished to feel good. Or you could set mini goals for yourself every day of the journey.  Remember, big achievements come from many small ones.  Don’t minimize the small ones as they are vital to success.

The other trick to getting more dopamine in your daily life is to set your mini goals at the right difficultly level.  If they are too easy, you won’t get a satisfied feeling.  If they are too hard you will give up trying. Be careful if you recognize yourself in this because rather than helping you to succeed, it demotivates you and you get less done.

Your challenge this week is to…

1) Break a goal into small achievable parts

2) Achieve a mini goal every day

3) Notice and enjoy the sense of satisfaction and your dopamine shot!

Alternative Ways To Treat ADHD

How the body responds to food and lifestyle choices and its effect on ADHD have always fascinated me. Earlier this year a reader of the Untapped Brilliance blog contacted me and said,

“I just came across your blog and I love it.  I have never tried medication for my ADHD.  I have made quite a few lifestyle changes in the last few years.  I have tried many things out there in the world of naturopathy, alternative therapies, etc.   You are right on about gluten…. ”

They went into a little more detail about everything they’d tried and then said, “Feel free to contact me if you would like me to share more so you could in turn share it with your readers. “Greg Weinstein

After a few emails to and fro, it was clear Greg was a wealth of knowledge it and it would be better for you to hear directly from Greg.  So, here is a 40 minute interview with the man himself!

http://budurl.com/rurb

During the interview Greg shares what trigger him to start exploring alternative ways to treat ADHD.

He also talks about…

  • The Small intestine (the second brain)
  • Blue green algae
  • Water
  • Green veggies (kale etc)
  • Mucus producing’ foods (such as dairy)
  • Colonics
  • Internal cleanse that utilizes psyllium husk and bentonite clay
  • Stress management

Greg’s enthusiasm makes you want to try everything!  Even if some of the things sound weird or are very new to you, I am positive you will curious to try at least one of the suggestions.

http://budurl.com/rurb

 

ADHD and Teeth Grinding, Sleep Apnea and Restless Leg Syndrome

adhd sleepADHD and Teeth Grinding, Sleep Apnea and Restless Leg SyndromeSleeping difficulties are one of the comorbid conditions that Adults with ADHD can experience. While Insomnia is the most well known sleeping difficulty, the other common ones are Teeth Grinding, Sleep Apnea and Restless Leg Syndrome.

Having sleep problems is a double whammy when you have ADHD because lack of sleep results in ADHD symptoms, such as, difficulty concentrating, poor memory, distraction and disorganization. If you have or suspect you have a sleep disorder, it is important to treat it so that you can minimize its effects on your life and your ADHD.

Teeth Grinding or Bruxism (From the Greek word brygmós “gnashing of teeth”)

The short term effects of teeth grinding can include headaches, aching jaws, sore facial muscles, earaches and stiff or tight shoulders. While long-term effects can include: tooth sensitivity, worn or cracked teeth, infections or dental abscesses, pain and stiffness of the jaw. If you recognize yourself as a tooth grinder, visit your dentist who will fit your with a mouth guard.

Obstructive Sleep Apnoea (OSA)

There are 2 types of sleep Apnoea:

Apnoea:

This is where during sleep the soft tissues and muscles of the throat relax so much they block air for 10 seconds or more and your breathing is interrupted.

Hypopnoea:

This is where the air is reduced by 50% (or more) for 10 seconds or more while you sleep.

Problems breathing while you sleep mean you move from a deep sleep to a lighter sleep or wake up completely. Because everyone needs a certain amount of deep sleep per night, if you aren’t getting enough you will feel fatigued in the morning. As well as, short term problems, such as reduced attention there are long term problems such as heart attack, stroke and type 2 diabetes. Visit your
doctor ASAP. You will be prescribed a CPAP, which is a breathing machine that maintains your airway.

Restless legs syndrome (RLS)

This common condition results in an overpowering desire to move your legs. It might be accompanied by a crawling feeling on your legs. While the exact cause isn’t known, it’s thought to be due to low levels of dopamine, or an underlying health condition, such as, an iron deficiency. Visit your doctor and they will be able to assess you. Your treatment will depend on their findings.

Whatever your sleep problems, get them checked out ASAP. You will feel like a new person after a good nights sleep.

ADHD and Post Traumatic Stress Syndrome

postraumaticADHD and Post Traumatic Stress Syndrome

Post-traumatic stress disorder or PTSD is a form of anxiety that occurs after a traumatic event. The severity of PTSD depends not on the event but on the individual’s perception of the event. Traumatic events vary from losing a job, being involved in an accident, sexual abuse, or natural disasters, such as, earthquakes or witnessing war. PTSD is a condition that frequently co-exists with ADD. In fact, Dr Hallowell believes most ADHD adults have a mild form of PTSD because if left unmanaged ADD can mean repeated traumas, humiliation, rejection and failures.

Having ADD can also increase the likelihood of developing PTSD, as an ADHDer can put themselves in situations that can cause trauma. For example, the Hyperactive and impulsive ADHDers are looking for stimulus and excitement without thinking of possible negative consequences. While the inattentive ADHDer might not notice the early warning signs that would have alerted them to get out of a particular situation.

If you have ADHD and suspect you also have PTSD here is what to do:

1) If your PTSD is server, get professional help straight away. Therapy will help you process the event. Remember there is no shame in seeking help.

2) If you feel that your PTSD is because of your life with ADHD, then you might decide to treat your ADD first. By managing your ADD, your chances of experiencing traumatic events will be reduced (if in doubt speak to your doctor).

How to manage your ADD is a big topic, but you will find lots of great articles here on this blog.

Here are a few article suggestions to get you started.

Sleep

Meditation

ADHD Diet

Exercise

You will also find my ADHD book ‘Untapped Brilliance, How to Reach your Full Potential as an Adult with ADHD’ a great resource to learn what you can do to manage the negative aspects of ADD so your gifts can shine bright,


The Power of the Group ~ How a bit of support helps your ADHD

powerofgroupsThe Power of the Group ~ How a bit of support helps your ADHD We live in a society that prizes independence, at work employees value autonomy and at home more people live on their own than ever before. However, humans weren’t designed to forge ahead as lone wolves. We are pack animals. We perform better at work and live longer and are healthier (physically and emotionally) when they are connected to others.

There are 1000’s of research studies to support this, however here are two. Babies that have all the physical needs meet, but aren’t picked up and held, gain less weight than babies who are given exactly the same amount of food, but have lots of cuddle time.

Pre-diabetics who tracked their food intake, exercise, weight and attended small weekly group meetings saw much better results control group that were just taking medication (AND they were eating a diet that we now know isn’t helpful to diabetics)

From my own personal experience every time I have run a group program, no matter how the great I think the content is icon smileThe Power of the Group ~ How a bit of support helps your ADHD , the thing people love the most is connecting with other positive ADDers. Even though they hadn’t joined for that reason, that is, what they enjoyed the most.

When you connect with people who ‘get’ you, who have the same struggles and challenges, it’s validating and healing. That in turn changes something inside you, so you can be the best version of you possible.

This week your homework is to get social and join a group. It could be an ADHD support group (just make sure it’s a positive, action oriented one) or you could join a group that isn’t specifically for ADHDer, but addresses one of your challenges.

For example, an exercise group.

If the thought of joining a group is really off putting research also found that even teaming up with just one person is helpful. So you might find a friend or colleague who is interested in the same goal as you, perhaps decluttering or tackling your procrastination list and work on that together.

Happy Socializing!

~Jacqui

PS The best way to find a group near you is the ask the fountain of all knowledge…the Internet…to help you:)

ADHD and Kitchen Timers!

30min 300x300ADHD and Kitchen Timers!One of the best ways to work productively when you have ADHD is to use a kitchen timer. By setting the timer for 30 minutes and not changing activity until the timer rings, you develop the ability to stay on task and make progress on even the most difficult or boring task. It also helps you beat procrastination because you break overwhelming tasks into small do-able 30 minute chunks.

Using a timer like this isn’t a new idea…Behaviourist Psychologist, B.F Skinner used a timer to track his work. His timer went on when he sat down to work and off when he got up from his chair. It’s surprising the power that a simple timer has on even the most brilliant minds.

The variety of timers on the market has definitely advanced since Skinner’s day…but which one should you choose? Below is a short review of my client’s favourite timers.

The Simple Timer

This is the timer I use. It was $4 from the pharmacy. Over the years I have tried lots of different ones from the complex to the simple and it turns out that the simple one works best for me.

The Fun Timer

This Cube timer is both fun to look at and to use, which will properly mean you will use it more!

http://budurl.com/akll

The Dual Timer

This Dual timer is a step up from the simple timer. It has some practical extra features including a clock, 2 countdown timers, a stop watch and a keypad lock. You can stand it on a flat surface, or clip it to a belt or pocket. It also has a magnet so you can attach it to a steel surface so it can go everywhere with you! As well as an alarm it has a vibrate setting.

http://budurl.com/v7yq

The Posh Timer

A client discovered this Rolls Royce of timers in her yoga magazine. It has 150 alarms which is perfect to keep you on task, it gives you transition times between tasks and reminds you to do task at certain times. Rather than loud beeping or buzzing there is a choice of 4 gentle sounds, which is perfect if you are sensitive to sound.

http://budurl.com/ylu6

The dos and don’ts of choosing your timer:

1) Do get a timer you love and works for your needs.

2) Do get a digital timer. There is some fun wind up timers, but they tend to have a noisy, ticky sound that is distracting.

3) Don’t use your smart phone.
Even though phones have alarms and there are tons of great timer apps, a separate kitchen timer still works the best. There is something very powerful about having a separate timer, whose sole job is to keep you on task and productive. Your phone’s alarm is useful for other things, but for this purpose the kitchen timer is the best.

Thanks to Clare, George and Susan for your timer recommendations!