Why is Omega 3 Important When You Have ADHD?

Did you know that people with ADHD have less omega-3 in their bodies than people without ADHD?  Low levels of omega-3 can result in poor attention, focus, working memory issues and mood swings, all of which are very much like ADHD symptoms.
omega 3 and omega 6 for adhd

Of course, low levels of Omega-3 do not cause ADHD, nor does increasing your omega-3 levels cure ADHD.  However, researchers have found that taking a supplement does improve ADHD symptoms.

7 Benefits of Taking Omega-3

*Improves classic ADHD symptoms. For example it increases focus and attention.

*Increases memory, motivation and learning. Watch this compelling video about how omega-3’s helped transform Elliot’s life.

*Reduces feeling blue or depression. This is one of the biggest benefits clients report to me.

* Can help reduce symptoms of conditions that often co-exist with ADHD, such as  anxiety.

* Improvement in PMS symptoms. This is great news for ADHD women as many struggle with PMS and an increase in their ADHD symptoms.

* Might reduce the side effects of stimulant ADHD medication. Talk with your doctor before taking omega-3 with your prescribed medication.

* Better quality sleep.

What Exactly is Omega-3?

Omega-3 is an essential fatty acid. They are aptly named ‘essential’ because they are vital for your health.  They keep our brain and nerves working well and are used to build new cells.  Since our bodies cannot produce this type of fat, we need to make a conscious effort to consume it.

The main categories of essential fats are omega-3 and –omega-6. If you are eating a typical western diet, you don’t need to worry about getting enough omega-6. You will already be getting lots from rapeseed soybean and sunflower seed oil.

However, it is much harder to get enough omega-3 without careful planning.

The ratio between omega-6 and omega-3 is also very important.  One hundred years ago, the ratio between the two fats in the average person’s diet were 1:1; now our average ratio is around 20:1, weighted towards omega-6.


There are 3 types of omega-3 fats: Docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA) and alpha-linolenic acid (ALA).

DHA is found in cold water fish, such as salmon, tuna, mackerel and rainbow trout.

EPA is also found in fish; however, the fish don’t produce it; instead they get it from eating algae.

ALA is found mainly in seed oils like flaxseed.  Our bodies then convert it to DHA and EPA.

Do I need to Take a Supplement?

Since Omega-3 has so many benefits when you have ADHD, and because it is quite hard to get enough from your diet alone, taking an omega-3 supplement is a good choice.  Paul Montogomery, researcher at the University of Oxford in England, says that people would be ‘lucky’ to increase their omega levels with diet alone.

When you are choosing a supplement, look for one that has more EPA’s than DHA’s. The ideal would be 3 or 4x EPAs to DHA’s.

Ways to Include Omega-3 Into Your Diet

In addition to taking a supplement, you can still include omega-3 into your diet. Here are some ideas.

Fish, such as Salmon, tuna, mackerel, rainbow trout



Dark green leafy vegetables, such as spinach and kale.

What if I am Allergic to Fish?

If you are allergic to fish or are a vegetarian, you can still get the benefits from omega3. Check out this article to learn more.

What About Cod Liver Oil?

Cod liver oil is a fish oil;however, the levels of DHA and EPA are lower in cod liver oil than an omega-3 supplements.  To learn more about cod liver oil for ADHD, head here.

Speak With Your Doctor

Omega-3 supplements are sold at pharmacies, health food stores and on the internet. However,  speak with your doctor before you start to take them.  Like all supplements they have side effects and can change the way your body uses prescribed medication.

What if Omega-3 Supplements Don’t Agree With Me?

Some people find that Omega-3 supplements upset their stomach, give them fish burps,or just generally make them feel off.  To avoid this, start with a low dose and gradually increase to your recommended dose. Take your supplement with your main meal of day. Sometimes the ingredients in the capsules can be the reason why you feel ‘‘off’. In which case, a liquid form of omega-3 might be helpful. The liquid is often flavored, sometimes  with lemon, so that it tastes pleasant when you swallow it.

How Long Does it Take for Omega-3 Supplements to Start Working?

Research has shown that it takes approximately 4 weeks for improvements to be noticed. However, many of my clients notice differences in as little as a week.  Some people say they haven’t  noticed any improvement and decide to stop taking their omega-3 supplements. It is only after they stopped that they realize that they had been working after all.


Have you tried omega-3 supplements?


14 Ways to Eliminate ADHD Afternoon Crashes

14 Ways to Eliminate ADHD Afternoon CrashesBetween 2 pm and 4 pm, Adults with ADHD often experience afternoon crashes. Everyone experience afternoon slumps to some degree; where you feel mentally, physically and emotionally exhausted. However, there are factors in the ADHDers’ life; which means you don’t just experience a little slump, yours are full blown crashes. Aside from wanting to fall asleep on the spot, they also affect your attention, focus, productivity, and your ability to stay calm and rational.

Here are 14 things you can do to minimize or eliminate your afternoon crashes. The more suggestions you implement, the more results you will see.


1) Don’t feel guilty! ADHDers feel a lot of guilt and shame for a lot of things in their life including afternoon crashes. They feel bad they can’t concentrate on the meeting or that they are falling asleep in class and blame themselves. It is not your fault! It’s the way our bodies are wired. Circadian rhythms (which control our sleep) send sleep signals at night time and in the afternoon. Instead of blaming yourself, observe what is happening in a non- judgemental way and then use the suggestions below to help.


2) Set Yourself Up For Success
Most ADHDers don’t eat breakfast; either because they don’t feel hungry in the mornings or because they are in too much of a rush to get out of the door. However, starting the day with an ADHD-friendly breakfast is incredibly helpful to avoid the afternoon crash.
Click here to learn what the best ADHD breakfast is. http://untappedbrilliance.com/the-adhd-breakfast

If you aren’t hungry because you take ADHD meds, eat first then take your meds. If you just can’t face food in the morning, make a protein smoothie because it’s easier to consume than solids.

3) Have an ADHD-Friendly Lunch
Lunch is often a meal eaten on the run, or skipped when you have ADHD. Or because you missed breakfast, you are ravenous and eat a big heavy lunch. What you diet for lunch has a direct effect on your energy in the afternoon. Take time to eat a gluten-free lunch with some good-quality protein (chicken or fish) and fiber in the form of vegetables. Your afternoons will be transformed.

4) Your Zzzzzs
75% of ADHDers have problems with falling and staying asleep. If you are sleep deprived or had a night of poor sleep, then an afternoon crash is more likely to happen. However, they can still be minimized with the other suggestions on this list. To learn more about how to sleep well when you have ADHD, head here. How To Sleep Very Well When You Have ADHD

5) Be a Smart Caffeine Drinker
Caffeine isn’t bad; and if you become a smart caffeine drinker, you can still drink it and not get afternoon crashes.

Drink your first coffee of the day after you have eaten breakfast.
If drinking coffee gives you energy highs and lows, then switch to green tea.
Both of these tips will give you more sustained energy. Don’t drink caffeine after 2pm because it will infer with your sleep (which in turn affects crashes).

6) Get Moving
After you exercise, your whole body and mind is energized for 3 hours. To capitalize on this, move your workout to lunch time and see if you notice a difference in your energy level in the afternoons.

7) Drink up
Staying hydrated is by far the simplest ways to fight fatigue, yet remembering to drink water throughout the day isn’t as simple. Don’t skip this step!
Head here for my tips to drink water when you have ADHD.

8) Goodbye Stress
Stress is exhausting! If your morning is full of tension, mini crisis (forgetting things, mad dashes for deadlines), worry and anxiety, then by the afternoon, you will be emotionally exhausted and ready to crash. Combating stress is a long term project.

Stress comes from 2 sources: things you can control and things you can’t.
Focus on the life stressors that are in your control. Managing your ADHD and using strategies to reduce your worry and anxiety (which ADHDers are natural pros at) is a great place to start.

9) Stop Multi-Tasking
ADHDers love to multi-task. It feels exciting and exhilarating. However, it’s also very tiring. Every time we shift focus, we burn glucose, which is the food our neurons use. After a couple of hours of speedy shifting, we feel drained and ready for a nap. Also, our glucose store is depleted; cortisol (the stress hormone) has also been released, causing us to feel edgy and stressed.
Stop multi-tasking and start single tasking.

During a crash

10) Have a Protein Afternoon Snack
If you notice yourself heading towards a crash, have a protein snack. Perhaps some nut butter with an apple. It is a really helpful pick-me-up. You might be craving sugar in the form of a candy bar, but that will only delay the crash. Protein will divert it.

11) Meds Crashes
Do you take ADHD meds? A powerful reason why you experience afternoon crashes is because your meds have worn off. If this is the case, here are some tips for you.

a) Consider speaking to your doctor and get prescribed another tablet to see you through to the end of the work day.
b) If you are taking your medication at the same time every day, your crashes will occur at about the same time every afternoon, which allows you to create a plan for that time. Don’t schedule meetings with other people then. Have some food at hand because you will probably be starving. Be gentle with yourself. Plan to have at least 30 minutes downtime until you can start functioning at your best again. A little walk outside, or meditation is also helpful.

12) Switch Tasks
Sometimes your brain needs a break. Rather than forcing yourself to stay doing a task that is putting you to sleep, switch over to another one. Pick one that you are motivated to do, that is going to engage your brain but not overtax it. It’s best if it’s away from a screen. Bonus points if it involves physical movement.

13) Turn Up the Music
Music can energize you and revitalize you. Put some of your favourite tunes on. Be sure that the music is upbeat and happy. Sober music or one with depressing lyrics will bring you down and make you tired.

14) Go for a Walk
Going for a quick walk will shake off the tiredness. Movement increases your blood circulation, which increases blood flow to your brain. Walking in the fresh air is a bonus.


Do you have afternoon crashes? What helps yours? Leave a message in the comment below!


ADHD Meal Planning

When you have ADHD, meal planning can be a logistical nightmare! This is because it involves all the things that can be difficult when you have ADHD; like making decisions, paying attention to details and forward planning. However, meal planning is a skill worth developing. Because when you eat healthy, ADHD-friendly food, your unwanted ADHD symptoms can be minimized or even disappear.

“When I changed the way I ate (as Jacqui recommended), a lot of the things I thought were due to ADHD just disappeared.”
– Mark Kawate

So watch this video about how plan your meals when you have ADHD.


Print out the sheet to help you with your planning!


ADHD-Friendly Recipes

ADHD friendly recipiesMeal planning and cooking can be a logistical nightmare when you have ADHD. Making decisions, advanced planning, follow through and multi-step processes are all skills that are needed to plan, shop for and prepare meals; yet they are challenging when you have ADHD. This means ADDers often eat out, or order in.

However, when you cook at home, you can be guaranteed that the food is healthy and that no one has sneaked in fat, salt or sugar to make the dish taste better. Plus when you eat whole and healthy foods, your ADHD symptoms get easier to manage.

One website that takes the pain out of ADHD meal planning is http://www.elanaspantry.com.
Elena doesn’t have ADHD, but she does have a few health issues such as MS and celiac disease. These health challenges promoted her to create healthy, simple and easy recipes that don’t compromise on taste, flavour or style.

What makes these recipes ADHD-friendly?

All the recipes are simple and easy to make!! YAY! And not in a condescending way. Elena doesn’t make a big deal out of it…they just are.

Use Few Ingredients
Elena uses as few ingredients as possible. I don’t know about you, but if I just look at some of Martha Stewart’s list of ingredients, I get overwhelmed. This doesn’t happen at Elena’s pantry. If anything, you are wondering how something so seemingly basic on paper, tastes so good.

All the recipes on the site are gluten free. In the 10 years of being an ADHD Coach, I know that going gluten-free is one of the most effective things you can do to help your ADHD. That doesn’t mean to say it’s the easiest thing, but it is worth the effort.

Refined Sugar-free
All the main dishes on the site are sugar-free. However, if you feel like baking and have a sweet tooth, Elena uses alternatives to refined sugar; which is much better for the ADHD brain (than refined sugar).

Another great bonus if you have ADHD.

Here are some of my favourite recipes on the site:

Chicken dishes
I make both of these several times a month and always feel like a very clever cook. 🙂

I don’t want to keep saying it’s so easy to make, but it’s true! And it’s also a great way to get some omega 3.

I became totally addicted to this salad last summer. It’s soooooo good. Even non-salad people love it.

Whenever I go to friends’ and they ask me to make dessert, I take this. It’s so easy (but I don’t mention that!), and everyone is always impressed. Even though it’s called, Christmas Chocolate bark, I make it year round.

This week, check out http://www.elanaspantry.com for yourself.


What are your favorite ADHD Friendly recipes? let me know in the comment section below!







ADHD and Sugar Addicts!

ADHD and Sugar Addicts!Do you think you might be a sugar addict? Don’t worry, you aren’t alone!! It is easy to become addicted to sugar as it’s readily available, cheap and hidden in the most unlikely foods.

Like everyone, ADHDers love sugar… but it’s extra enticing for you because when you eat sugar, you get a shot of Dopamine! Because the ADD brain is lower in dopamine than non-ADD brains, it is always on the lookout for ways to increase dopamine.

Compared to caffeine, smoking cigarettes, street drugs and over-spending, sugar seems like a pretty harmless way to get dopamine. However, it can still take its toll on your body.

Here are a few ways it can affect you in relation to your ADHD:

– Mood swings
– Fatigue
Depression, anxiety
– Insomnia
– Irritability
– Distractibility

Dopamine makes you feel happy, and because it feels good to feel happy, you reach for more and more sugar. Unfortunately, sugar also depletes your nutrient stores; which is another reason you keep reaching for the sweet stuff.

For your body to metabolize sugar and convert it to energy, it uses micro nutrients like B vitamins and minerals like phosphorus, magnesium, iron, copper and zinc. Because sugar doesn’t contain vitamins and minerals itself, it has to use your stores. This leaves you feeling tired and lethargic and because of the lack of nutrients, your body doesn’t feel nourished, so you reach of more food. If you are a sugar addict, that food will probably be sugar!

There are a few ways to give up sugar:

1) Slowly reduce your sugar intake until it isn’t part of your diet.

2) Go cold turkey. This can be painful because you feel withdrawals such as low mood and energy.

3) Follow a sugar detox program such as ‘The 21 Day Sugar Detox’ by Diane Sanfilippo. This book is full of healthy super tasty ADHD friendly recipes. I highly recommend it!

Not only will you have greater mental clarity and reduction from the other ADHD symptoms, you will have more energy and zest for life and lose weight. It might be hard to quit sugar, but there is a huge pay off. Good Luck!

How to Treat ADHD

ADHD can’t be cured, but it can be successfully managed. You can take charge of managing your ADHD using this multi-prong process (which sounds more complex than it actually is)! The 4 prongs are:
How to Treat ADHD
– Medical treatment
– Natural treatment
– Life Skills
– Psychological well-being

Medical treatment

This could mean ADHD meds; if they are something you have chosen to take. It also means treating other conditions that you might have; from thyroid problems, depression to sleeping disorders. Not only does this help you live a long and healthy life, it also helps your ADHD. Even conditions that seem completely unrelated, can negatively affect your ADHD.

Natural treatment

Treating your ADHD naturally includes all the Untapped Brilliance steps, such as taking an Omega 3 supplement, eat a healthy ADHD diet, meditation, daily exercise and getting a good night’s sleep. These all help reduce the negative effects of ADHD by increasing dopamine levels in your brain.

Life Skills

You have heard the phrase ‘Pills don’t teach skills’. No matter how successfully you are implementing the first 2 prongs, now it’s time to develop life skills such as time management and organizing skills. When learning these skills, take baby steps; you can’t change a lifetime of habits overnight.
Traditional strategies to these problems don’t always work for ADHDers, so don’t feel bad if advice from well-meaning Non-ADDers don’t work. Instead, notice what works for you and continue to do that.

Psychological well-being

This is paramount to success. For example, self-esteem is often lower in people with ADHD than their non-ADHD peers, through years of trying to conform to a world whose brains work differently to yours. When you are in a good head space, it’s easier to implement the actions involved in the other prongs. There is no shame in reaching out for help from a good psychologist.

When managing your ADHD using these prongs, you will look and feel better than you have done in years!

The ADHD Breakfast

The ADHD BreakfastI know you have heard of it before, but breakfast really is the most important meal of the day when you have ADHD. It’s vital that the first meal of the day has some good quality protein in it as that is the best fuel available for your ADHD brain to be able to function at its best all day long.

It’s easier to implement advice when know the reasons behind it, particular if it’s advice that you have heard of a million times. So here is what happens behind the scenes.

To protect our brains from bacterial infections and other nasties, there is a barrier called the blood-brain barrier. This barrier is very strict in what it allows to pass from the cells of the rest of our bodies into the brain area. It’s like the VIP area in a club.

When you eat protein, it is turned into amino acids and that, in turn, is made into neurotransmitters. Neurotransmitters are the chemicals in the brain that allow you to focus and concentrate, feel sleepy or be motivated.

Amino acids, tryptophan and tyrosine use the same pathway to cross the blood-brain barrier; but there is a ‘first-come, first-served’ rule because they can’t both use the pathway at the same time.

A high-carb meal increases the tryptophan levels and so, serotonin is produced. The result is, you feel sleepy; so eating this type of meal is good in the evenings. In contrast, a meal with protein increases tyrosine levels, so norepinephrine and dopamine are produced. Consequently, you feel alert, energized and ready to focus; so this type of meal is good in the morning.

The reason why breakfast in particular is so good is that we have been fasting for 8 or so hours, and our brain hasn’t received any nutrients during that time. So it’s particularly responsive to that first meal.

If you don’t like typical breakfast foods: eggs, protein powder, etc., make a mental shift and see it as a meal with no rules. This gives you permission to eat any healthy protein, such as chicken left-overs or a tin of tuna…

If you don’t usually have time to eat breakfast, set your alarm 15 minutes earlier. You will have a more productive day by eating breakfast than having those 15 minutes to sleep.

Experiment with your breakfasts and find which foods allow you to function best.

What’s your favorite breakfast? leave a note for me in the comments section!



PS. The photo with this article is one of my favorite protein-rich breakfasts: Scrambled eggs with a little bacon and a lot of mushrooms, red peppers and tomatoes.


ADHD and Weight

adhd and weight gainDid you know that people with ADHD gain weight more easily than the rest of the population? And that it is harder for you to lose weight?

The connection with ADHD and weight makes sense when we remember that ADHD effects the executive functioning of the brain. The executive function effects self regulation, planning, organizing, prioritizing and awareness of the future. In relation to your eating habits this effects what you eat, where eat and how much you eat.

Reasons for weight gain when you have ADHD:

Studies found that adults with ADHD are more likely to be overweight or obese than the rest of the population reasons for this include…


  • Not being aware of how much you are eating due to inattention, e.g. watching TV and without realizing you eat the whole pack of cookies.

Self medicating with food:

  • Eating carbohydrates increases dopamine, (which is low in the brains of ADHDers) and in turn (briefly) helps depression and reduces anxiety


If organizing and planning is hard for you, you are less likely to plan meals. When you realize you are starving, healthy food is less appealing and it takes longer to prepare than fast food.

Reasons why it’s harder to lose weight when you have ADHD:

  • Low tolerance for diets
  • ADDers get bored and frustrated with diets quickly.
  • Self care is challenging
  • Grocery shopping, meal preparation, eating regularly, getting enough sleep and doing daily exercise can seem overwhelming and difficult.
  • Track record

If you have tried to lose weight many times in the past, your hope and excitement has faded about weight loss. It is easier not to try than face disappointment again.

Actions to Lose Weight

1) Studies found untreated ADHD lead to bigger numbers on the scales, so it is important to treat and manage your ADHD. Visit your doctor and start implementing the actions I talk about in Untapped Brilliance.

2) Get moving, exercise for 30 minutes every day. Not only does exercise increase the number of calories you burn, you also crave healthier food and water as a result.

3) Mindfulness. When you eat mindfully you are noticing the taste of your food and when you feel full. Sit at a table and use cutlery. Don’t sit in front on the TV, Ever!

4) Do Eat, whole foods. It’s harder to over indulge in whole foods than processed foods, because you will feel full and satisfied. These include lean meats, fish, fresh fruits and vegetables and whole grains.

5) Don’t Eat, Sugar, or white foods e.g. white bread. It’s hard to stop eating these foods once you start.Avoid foods with no nutritional value, like fizzy drinks.

6) Hate meal planning? Then checkout this!   http://untappedbrilliance.com/adhd-meal-plan

Have you successfully lost weight? what was your strategy? Leave a note for me in the comment section!



Sugar and ADHD

One urban myth that has been successfully ruled out is that sugar doesn’t cause ADHD.

sugar and addHowever, sugar does effect how your brain functions.  Since ADHD is neurological in nature, it’s interesting how to see how sugar affects our brain.

When you eat carbohydrates your body turns them into glucose (a type of sugar) and your organs (including your brain) and muscles use it for energy. Since, the neurons in the brain can’t store glucose they need a steady supply of it.  Spikes in the glucose supply to the brain are bad news as they result in hyperactivity and sugar crashes.

As with fats there is good and there is bad sugar.

The bad sugar is the refined sugar in cookies, candy and soda.  When you consume refined sugar, the affect is immediate your brain gets flooded with glucose and serotonin is released.  Serotonin makes you feel happy.  Because of large increase in blood sugar the pancreas produces large amounts of insulin, to absorb the sugar.  This is when you feel the ‘crash’.  You feel tired (more so than before you ate the sugar) and cannot focus.

When you eat too much sugar over time you can have problems with processing information, memory, depression and anxiety.  All of which many ADHD adults are prone to have problems with.

Good sugar comes from of fruit and complex carbohydrates.  Because fruit also has fiber its sugar is released at a steady speed while being digested.  Complex carbohydrates are also broken down into sugar. They take longer to progress and give energy for many hours.

For some reason we think of sugar as being harmless; yet there is nothing harmless about the ailments it causes.

As well the obvious ones such as Diabetes and obesity and tooth decay there are also things that ADHD adults are already susceptible to, such as:

I have to admit I am a former sugar addict!  I would eat little pieces of chocolate all day.  It was a great way for me to have energy without the hassle of meal planning.  However, I noticed my brain was really foggy and thinking took lots of effort.  One month ago I stopped eating processed sugar.  No more chocolate, no more deserts.  The first few days were hard because I had to break the habit and the times I would normally enjoy a chunk of chocolate, I needed to remind myself I didn’t eat chocolate anymore.

After the first few days my energy became low and I felt very sad. A quick Google search told me this was normal sugar withdrawal symptoms.  Now those have passed I feel amazing, both mentally and physically very strong.

When you eat a healthy diet that gives your body the chance to have a stable blood sugar throughout the day you will have increased mental focus and attention, and balanced moods.

How to get the sugar out of your diet:

1) Start with the obvious culprits. Chocolate, cakes, sugar in your coffee etc.  Later on in your sugar elimination process you can cut out the hidden stuff.

2) Go Brown
Change all the white products in your cupboards to brown, for example bread, pasta, rice.

3) Eat regularly
Never go too long without food. This keeps your blood sugar in your brain stable.

4) Withdrawals
If you notice some withdrawal symptoms like me, try to stick it out. They aren’t pleasant, but the grass is greener on the other side! (also constant a doctor if you are worried)

5) Notice the benefits.
In fact, don’t just notice them, enjoy them!!

ADHD Goals for the New Year


When we think of the New Year we automatically think about New Year Resolutions. However resolutions are usually a highly ineffective way to achieve what we would like in our life.

For example, if your new years resolution is to lose weight, or get fit, you will likely to do really well for the first few days or even a few weeks, eating an extreme diet or going to the gym every day. But then the resolution way of life becomes hard and boring and its more comfortable to revert back to old ways.  New Years Resolutions are based on pure will power, and without a compelling goal, or big enough why,  Resolutions will not be sustainable.

adhd and goals for the new year 2012However the New Year IS a great time to set goals. I have just read an inspiring book called ‘Taming Tigers, Do things you never thought you could do’ . The author Jim Lawless tells of how he achieved his goal of riding his first televised horse-race in the space of one year.  Before he set this goal for himself he had only been pony trekking twice!  In order to achieve this ambitious goal he had to get up every day at 5am to train, continue his day job, lose 1/4 of his body weight (jockeys are very light), move houses to be near the training ground, and give up alcohol (which can’t have been easy for someone that hadn’t gone to bed sober for 17 years).

It would have be extremely hard to do these things if Jim hadn’t had a compelling goal. This year when you are thinking about what you would like to achieve think BIG. What would you move heaven and earth to achieve?

Start with your big goal and then work backwards. You are much more likely to stick to a diet, declutter your house, get fit, etc. when the big goal excites you.

The sense of exhilaration that Jim felt when he completed the race was ‘ Absolute Elation’. Not only did he achieve his goal but he now has the knowledge that he can do anything that he sets his mind and this will stay with him forever.

When inspired ADHD adults can achieve incredible feats in a very short space of time, so can you. So your first action for 2010 is to create a compelling and exciting goal. Don’t worry about how you will achieve your goal, your only job today is to think WHAT you would like to achieve!




How do I maintain focus in a high stress work environment?

How do I maintain focus in a high stress work environment?First it’s important to take care of yourself with the first 5 steps of Untapped Brilliance.
This means, taking Omega 3 supplements, exercise regularly, eat a healthy ADHD diet, daily meditation and get enough sleep.

People find this a boring answer, as it is information they have heard before and they were hoping for something new and sexy. However, the reason you have heard about these things before is because they work!

These actions provide you with strong and solid foundations. A building with strong foundations can survive adverse weather conditions. In contrast, a building whose foundation is weak or non-existent will crumble with a slightest puff of wind. When you take care of yourself with those 5 steps you will find you are able to focus, concentrate and emotionally able to handle your high stress work environment.

There are other things you can do too when you are actually at work:

1) Take breaks. If you are busy and stressed you think that working through your breaks will help. It doesn’t. Breaks help you to be   focused and on top of your game when you return.

2) Be in the moment. I know this sounds hard, but when you are mindful and focus on the task you are doing at that given moment, you will feel grounded and centered. You will get a  sense of job satisfaction and if at a later point you question if you did it or to a good standard, you will know you did.

3) Positive Affirmation. Have a positive affirmation that you repeat to yourself in times of stress. It doesn’t matter what that is, so long as it makes you feel good. A few examples would be…’I am doing really well’ ‘I work well in a busy environment’ ‘I am focused and grounded’

When you talk to yourself calming, kindly and positively you will notice a big difference on your physical performance.