ADHD - Three Control Zones - Jim Livingstone

ADHD - Three Control Zones

Recognising your zones of control is vital; it helps you focus your attention, energy and resources on the things that matter most in your life and that you have control over.

By clearly identifying which areas of your life fit into these three zones, you can avoid frustration over uncontrollable situations; it also helps your ADHD brain's executive functioning abilities with effective decision-making and contributes to your daily quality of life, contribution and resilience.

 Zone 1 Direct Control

 This zone includes aspects of life over which you have complete and immediate control. These are things that you can change through your mindset, attitude, thoughts, actions, choices, decisions, and behaviours.

 Examples:

 1. Personal Habits: You have the direct ability to manage your daily routines, like exercise, eating habits, and sleep schedules. Choosing to wake up early, eat healthily, or incorporate a workout into your day is entirely within your control.

 2. Self-Education: The pursuit of knowledge and skills through reading, taking courses, and practicing new tasks is something you can fully control. You decide how much time and effort you dedicate to expanding your knowledge and improving your skills.

 3. Mindset and Attitude: How you respond to situations emotionally and mentally falls under your direct control. Approaching challenges with a positive mindset or choosing to remain calm during a disagreement is something you can consciously manage.

 Zone 2: Influence but not Control

 This zone encompasses areas where you can have some impact but not absolute control. Your actions or words may shape outcomes, but ultimately, they are not entirely within your realm to dictate.

 Examples:

 1. Team Dynamics at Work: You can influence the culture and productivity of your team through leadership, collaboration, and communication, but you cannot control other team members' thoughts or actions completely.

 2. Family Relationships: While you can influence family dynamics through communication, empathy, and support, you can’t control how each family member thinks, feels, or reacts in every situation.

 3. Community Engagement: Participating in community activities and advocating for change can influence local policies or societal norms, but you cannot single-handedly control the legislative or cultural outcomes.

 Zone 3: Out of Control

 These areas are entirely beyond your ability to control. Understanding this boundary can relieve stress and allow you to focus energy on areas where you can have an impact.

 Examples:

 1. Global Events: Natural disasters, geopolitical events, and global market trends are beyond individual control. While you can stay informed and make personal preparations, you cannot prevent these events or their wider impacts.

 2. Other People's Decisions: The independent decisions of others, whether they are friends, family, or strangers, are not something you can control. You can offer advice or support, but their final choices are theirs alone.

 3. Traffic Conditions: While you can choose your departure time and route, traffic conditions on any given day are beyond your direct control. Delays or congestion caused by accidents or construction are out of your hands.

The key is to focus your energy on those things that you can influence – this will enable you to make effective changes and reduce the stress in your life.

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