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ADHD - Learned Optimism

The power of optimism can be a very positive influence in your life after many years of criticism.

ADHD Life can be challenging, with unexpected twists and turns that no amount of preplanning or foresight can avoid. Optimism isn’t a magic solution you can take to solve all your problems and worries. It is a tool, a resource that helps you weather the storms.

Optimism won’t remove life’s challenges but will help you conquer them.

Our ADHD brain has a shortage of the happy hormones, endorphins, serotonin and dopamine. Being optimistic helps start the flow with laughter, positive experiences, real or imagined and personal achievements.

Optimism can lower stress levels, and people tend to cope better with adversity by focusing on positive outcomes and solutions rather than problems. It often leads to improved mood and a greater sense of well-being.

Optimism isn’t blind positivity. It is a hopeful and proactive attitude toward life that focuses on finding solutions and seeing opportunities, even in challenging situations. It involves a realistic assessment of circumstances while maintaining a belief in the possibility of positive outcomes.

How to Cultivate Optimism

Here are some strategies for you to consider.

 1. Set Realistic Goals:

 - Break Tasks into Smaller Steps: This makes larger goals feel less overwhelming and more achievable.

 - Celebrate Small Wins: Recognize and celebrate every small achievement to build a sense of progress and positivity. 

2. Practice Gratitude:

 - Daily Gratitude Journal: Write down three things you are grateful for each day to shift focus away from negatives.

 - Express Gratitude: Share appreciation with others verbally or through notes.

 3. Positive Self-Talk:

 - Identify Negative Thoughts: Identify and challenge negative thoughts.

 - Affirmations: Use positive affirmations to reinforce a positive self-image. 

4. Surround Yourself with Positivity:

 - Supportive People: Spend time with optimistic, supportive, like-minded people.

 - Positive Environment: Create a living or working space that feels uplifting and positive.

5. Awareness and Relaxation Techniques:

 Awareness: Helps increase awareness of the present moment and reduce anxiety.

  - Deep Breathing Exercises: Simple breathing exercises can help manage impulsivity and stress, fostering a calm and positive outlook.

6. Engage in Physical Activity:

 - Regular Exercise: Physical activity releases endorphins which can improve mood and reduce symptoms of ADHD.

 - Incorporate Enjoyable Activities: Find forms of exercise that you enjoy, such as dancing, sports, or yoga, to make it a sustainable habit. 

7. Focus on Solutions:

 - Problem-Solving Approach: When faced with challenges, encourage a focus on finding solutions rather than dwelling on problems.

 - Learning from Setbacks: Emphasize that setbacks are opportunities to learn and grow.

8. Limit Negative Inputs:

 - Reduce Exposure to Negativity: Limit time spent on negative news and social media. Instead, consume content that is uplifting and positive.

 - Engage in Positive Hobbies: Spend time doing activities that bring joy and satisfaction.

9. Seek Professional Support:

 - Therapy and Counseling: Cognitive-behavioral therapy (CBT) can be particularly effective in fostering a more optimistic mindset.

 - ADHD Coaches: They can provide personalised strategies to manage ADHD symptoms and encourage positive thinking.

 Integrating Optimism into Daily Life

 This can be done gradually and with intention. Here’s a practical approach. 

1. Morning Routine:

 - Start the day with a positive affirmation or intention.

 - Review daily goals focusing on what can be achieved - today.

2. Throughout the Day:

 - Take short breaks to practice gratitude or deep breathing.

 - Use reminders or prompts to encourage positive thinking and reframing negative thoughts.

3. Evening Reflection:

 - Reflect on the day’s achievements, no matter how small.

 - Write down a few things that went well or that you are grateful for before going to bed.

By incorporating these strategies, you can begin to cultivate a more optimistic outlook, which can help you manage your ADHD more effectively and improve your overall quality of life.

Readers Review

“LATE ADHD Diagnosis is an empowering guide for adults recently diagnosed with ADHD, transforming what can feel like a setback into a powerful new beginning. The book provides practical strategies to manage symptoms, overcome shame, and embrace one's authentic self. I especially enjoyed the way it offers actionable steps to move from feeling overwhelmed to achieving self-acceptance. It’s a refreshing read that turned my own challenges into a journey of growth”. Abigail L 

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This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content in this newsletter is designed to support, not replace, medical or psychiatric treatment. Please seek professional help if you believe you may have Mental Health Issues.