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- ADHD - Say 'NO' to GROW - Jim Livingstone - ADHD Optimist
ADHD - Say 'NO' to GROW - Jim Livingstone - ADHD Optimist
ADHD - Say NO to GROW - Jim Livingstone - ADHD Optimist
Jim Livingstone
May 22, 2025
 | G’day, I struggled with undiagnosed ADHD for forty-six years, feeling like I didn't fit in anywhere. Since my ADHD diagnosis, I have spent the past twenty-six years reading, researching and testing every aspect of adult ADHD with the desire to become the very best version of myself. Here are a few things I’ve learned along the way…. |
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Say 'NO' to Grow: 3 minutes
Building Your ADHD Skills
For those of us with ADHD, our greatest struggle often isn't finding interesting things to do—it's limiting ourselves to just a few. Our curious minds constantly spot exciting possibilities everywhere, making "shiny object syndrome" a daily battle.
Why 'No' Is Your Secret Weapon
Every time you say "yes" to something—a new project, a quick social media check, or an impromptu conversation—you're saying "no" to something else. With ADHD, our default is usually "yes" to whatever captures our attention at the moment.
But here's the truth: Your most important achievements require protection from all those exciting distractions.
The 'No' Muscle: Start Small
Like any skill, saying "no" gets stronger with practice:
Start with small, low-stakes situations
Notice how saying "no" creates space for what matters
Celebrate each time you protect your focus
Three Magic Phrases That Work
"That sounds interesting, but I'm focusing on X right now." (Acknowledges without dismissing)
"Let me finish this first, then I can look at that." (Delays rather than denies)
"I need to check my priorities before committing." (Creates decision space)
The Growth Paradox
The most counterintuitive truth: Limitations create freedom. By narrowing your focus, you gain:
Deeper satisfaction from completed projects
Momentum that builds self-trust
The rare joy of seeing something through to the end
Your 'No' Practice Plan
Today, choose ONE important task. Write it down. Then practice saying "no" to everything else until it's done—even if just for 25 minutes.
Remember: Each "no" to a distraction is actually a powerful "YES" to your most important goals.
The ability to say "no" isn't just a skill—it's your pathway to becoming the focused, effective person you're capable of being.
Download your NO to Grow Exercises
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"With ADHD, my ideas can set the world on fire, though sometimes I struggle to organise them into actionable steps. This journey has taught me the value of systems that channel creativity without dampening it."
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Expect the Best,
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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.
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