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When I moved homes in February, my home office set-up changed. While I have a great office to see my clients in, I also do a reasonable amount of work on my computer in my home office.

While there was more physical space in my new office, there also seemed to be lots of belongings that didn’t have a designated home. The office was used as a “dumping ground” and the result wasn’t pretty, as you can see from my before picture!

It took a couple of months before I had the time and mental motivation to address this clutter. Part of the problem was that whenever I looked at the pile of “stuff” my energy disappeared.

I clear clutter in the same way I advise my clients, 15 minutes at a time. Some days I could do more than 15 minutes, but only if I was very motivated. Once I had made a big dent and there was less “stuff,” it was much easier to spend more time on the project.

The first plan of attack was to throw out “stuff” that I no longer needed, used or made me happy. That was a good psychological boost because it was easy to see the progress I made.

Belongings either went to the charity store, in the garbage, through the shredder or to the recycling box. Sorting through papers was hard. Each piece needed reading and a decision to be made: keep or shred. This was time-consuming and not very satisfying because the visual process was slow.

The hardest items were ones that had sentimental value but were not nice enough to donate. For example, a “Winnie the Pooh” pencil case that I had had since I was 15 years old. I no longer used it and it had an ink stain, but I couldn’t throw it out.

Once I had gotten down to the bare bones of the belongings, I realized that I needed some new storage supplies. I bought new hanging files for my filing cabinet to store important paperwork and I also found a lovely six drawer cabinet (in the After picture) to put my “to keep” items in.

When I started putting these items in their new home, something very pleasant occurred. As the new storage unit was so new and shiny, I only wanted to put “good stuff” in it. So I had another phase of decluttering. This was when the “Winnie the Pooh” pencil case got sent to the trash.

Finally, I went on a search for some containers to make the insides of the drawers tidy. By this point, my heart lifted when I walked into the office and I felt energized rather than depleted.

So now it’s your turn!!!

1. Pick an area you want to address / attack.
2. Take a “before” photo.
3. Spend 15 minutes a day on your area. Sometimes you might be inspired to do more.
4. Begin by removing everything that you no longer want, need or use.
5. When you know what your “bare bones” belongings look like, think if you need any new equipment or furniture to house it neatly.
6. Give yourself permission to buy what you need. You will be able to find your new supplies, whatever your budget.
7. Through the process, acknowledge any resistance or uncomfortable emotions you have.
8. Take an “after” photo.
9. Enjoy your new tidy and organized space!!!

I have been in England for just over two weeks now. It has been so fun catching up with my family and friends. The first week was the hiking trip to the Lake District. It was enjoyable and very beautiful, but also very wet. They say you don’t go to England for the food or the weather. I was fine on the food front (my family are great cooks), however really unlucky with the weather. It was SO wet. We still managed to go hiking every day, but could literally wring out our socks and pour rainwater from our hiking boots. I have two more days and then I fly back to Montreal.

Hope you are enjoying the last few days of August.

If you would like to listen to this week’s article, click here.

When you have ADHD, one of the worst tasks imaginable is… housework. Not only is it boring and mundane, it also provides ample opportunity for procrastination and distraction to take place. What could be a two-hour cleaning spree could take all day. However, even though housework, such as cleaning and tidying, taking the trash out, etc. is not a pleasant prospect, it does need to be done, both from a health and safety standpoint, and for your mental and emotional well-being. You feel much better when you have a clean and tidy house. So how can you make it more interesting and even fun? Below is a winning formula!!!

1. Get a piece of paper and a pen and write down every room that needs attention. For example:
   • Bedroom
   • Bathroom
   • Kitchen
   • Living Room

   You don’t need to write down what you need to do in each room as that will be obvious once you are there.

   By each room on your list, write down the number 10. (This stands for ten minutes.)

2. Now go to the first room on the list, set your timer for 10 minutes and blitz. Do what needs to be done. It could be changing the linens on the bed, putting clothes away, vacuuming, etc. Start and then keep moving until the timer rings and the 10 minutes is up. A golden rule is don’t leave the room you are working in (even for a second) during those 10 minutes. If you find an item that belongs in another room, put it by the door to be moved when the 10 minutes is up. This keeps your mind focused on the tasks in hand and minimizes the risk of distraction.
3. When the timer goes off, stop what you are doing, even if you are in the middle of a task. This might be hard because our mind craves completion. However, it’s because you DO stop and move from room to room that you remain motivated and energized. This is why this technique works so well. When the timer goes off, put a line through the 10 for the room you have just finished and then move to the second room.
4. Do the same for each room on the list. This technique is so powerful that it keeps you on your toes. 10 minutes does not allow you to get bored. It creates a sort of race between you and the timer and keeps you motivated to keep going and not procrastinate.
5. When you have finished all the rooms on your list (maximum 5 rooms), have a mini break. Drink some water and then start again at the beginning of your list and spend another 10 minutes in each room. By then you should have 5 clean and shiny rooms.

When you have finished, sit down for a rest and a cup of tea and flip through a magazine as a treat… you earned it!!!

I am in England! I flew in yesterday and am now just about to set off for a week in the Lake District with my family. We will be hiking every day and enjoying the beautiful scenery. The Lake District is famous for its beautiful lakes and mountains and stunning views. William Wordsworth was inspired by this landscape when he wrote his poems.

Here is a photo of my dad and me at the summit of a mountain (I forget which one!) last year.

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Researchers at the University of Illinois found that 20 minutes in nature (think green!) helped reduce unwanted ADHD symptoms among its participants. While this study was done with children, the researchers state that their findings also extend to ADHD adults and the non-ADHD population.

If you live in the city or a built up area, don’t feel like you are discounted from the advantages. The benefits of being outside in a “green area” were present whether the participants were in a city park or a remote rural setting. This is great news as it means that no matter where you are in the world, you will still be able to implement and enjoy the benefits that being in nature has on your ADHD.

There are all sorts of ways to incorporate green time into your day, from a gentle stroll to something more adventurous. Here is a list of some activities you can do to ensure you are spending time in nature. However, there are many more!

1. A stroll or gentle walk
2. Bike riding
3. Inline skating
4. Horseback riding
5. Growing a garden
6. Hiking
7. Canoeing
8. Fishing
9. Running
10. Flying a kite
11. Camping
12. If you have a garden, start doing some of your regular activities there, such as eating meals and reading the newspaper.
13. Yoga or Tai Chi (done outside)
14. Bird watching
15. Walking your dog

Depending on where you live and your lifestyle, some of these activities you will only be able to do at the weekend, while others are more accessible and you can do them every day.

Action Steps

If you aren’t used to being outside in a green setting, slowly integrate it into your life, until it’s part of your daily routine. Remember, it’s important not just that you are outside, but that you are in a green setting.

1. Have at least 20 minutes of green time a day (but there is no maximum.)
2. Try every item on the list once, just for fun.
3. On days that you aren’t able to go outside, notice and compare how you feel to those days that you are outside.

This weekend I was invited to stay with friends at their country cottage. It was so relaxing and fun to be surrounded by nature. It reminded me of a study that was carried out a few years ago that shows how beneficial being in nature is if you have ADHD.

Warmly,

Jacqui

P.S. The photos in this week’s newsletter were taken by my friend Anne Marie Valenti. Aren’t they great?

Ever since my website caught a nasty virus on May 20th (very untimely as it was also the day of my book launch!), I have not been receiving all of my emails. If you sent me one, please accept my sincere apologies. I love hearing from you and always reply to your questions and feedback. SO, if you emailed me and didn’t hear back it’s because your message got lost in cyberspace.

At the moment, the email that I know is working 100% is jacqueline.sinfield@gmail.com. Please use this one and if you happen to still have the email you sent to me, please forward it to that address. I hate missing anything!!!

Thanks for understanding and I am working on getting the problem solved ASAP!

Warmly,

Jacqueline

In her book My Stroke of Insight, the author and Harvard brain scientist Jill Bolte Taylor documents her remarkable story. At the age of 37 years old, she suffered a stroke and then spent the next eight years making a full recovery. This involved learning to do the basics such as sit up in bed alone again, walk, talk, feed herself, drive, recall her memories, etc. The book is inspirational and also has some amazing pearls of wisdom. One of these pearls is how important it was for her to celebrate EVERY achievement no matter what the size. I found this attitude a wonderful one and would love all adults with ADHD to adopt too. She didn’t say, “Oh, you can sit up on your own now, big deal, you could do that when you were one years old.” That would have been discouraging after all her mental and physical effort it had taken. It would have also zapped her motivation to move on to the next step of her recovery.

I notice how easy it is for adults with ADHD to both minimize their achievements – “Well, anyone could have done it.” – and to focus on what they haven’t, didn’t, couldn’t do, rather than on what they DID do. If you made a difficult phone call or a big effort to arrive to a meeting on time, congratulate yourself and say, “Great job!” Allow yourself to bask in the warmth of this success for a minute before moving on to the next task. This is a much more effective method to encourage future successes than saying, “Well, I should be able to pick up the phone,” or “everyone else arrived on time.” This self-talk devalues your achievements and efforts and de-motivates you for future successes.

As well as positive verbal encouragement, also give yourself physical rewards. Celebrating wins, or victories, no matter how small, also does wonders for your mental well-being. Just like a small child or pet, adults love to be acknowledged for their achievements, and there is no better person to recognize your achievements than you.
When I use the term “reward,” thoughts automatically go towards something naughty. Like food that is bad for you, or alcohol. However, there are many ways to reward yourself that are fun, enjoyable and healthy. A bath after you have worked out at the gym feels amazing, curling up in bed with clean sheets after a physically demanding day. Often what feels like a reward is in contrast to the activity you have been doing.

The bigger the accomplishment, the bigger the reward. Graduating with a degree would quantify a BIG celebration, to acknowledge the big accomplishment. However, you should also reward yourself for every assignment you hand in on time and ever exam you sat on at a smaller level.

Positive self-talk will change your life! Not only will it make you feel good in the moment, it will also lift your self-esteem over time to new heights. That, in combination with a physical treat, makes pushing the mental or physical pain barrier even sweeter!

Actions

1. Every time you do something that is a bit tricky, give yourself lots of praise.
2. As well as verbal praise, give yourself a physical reward too.
3. Match the size of the reward with the achievement.
4. Think ahead of time a few of your favorite healthy treats you would like to give yourself as a reward.
5. Notice how much more fun life is!

On July 26, 2009, my parents were married for 40 years – making it their Ruby wedding anniversary. 40 happy years together is a great reason to celebrate; however, my parents Diane and Steven aren’t ones to make a fuss. They thought the day was going to be spent quietly at my sister’s home with her young family. Unbeknownst to them, my brother, sister and I had other plans. We thought we should all be together and celebrate 40 years of marriage with a BANG. For months we secretly planned our surprise. I flew in from Canada and my brother and his wife from Scotland. At 9:00 a.m., the three of us were ushered into the living room by my sister. My parents were expecting perhaps a cake or a bunch of flowers. Instead, there we were. I will remember my parents’ faces forever! It was so moving and also lots of fun. We incorporated as much red into the day as was tastefully possible. We ate a red-themed breakfast – and lunch. My parents opened a box full of 40 red presents. We drank a red cocktail and then went out for dinner. It was a totally wonderful day.

In this photo you can see us all at my sister’s just before we headed to the restaurant.

Celebrations are not only fun, but also essential when you have ADHD. Today’s article is all about celebrating your achievements.