Jim Livingstone ADHD Newsletter

Hello, and Welcome

The Power of ‘SYSTEMS’

Systems play a critical role in managing your ADHD in both personal and business contexts.. They serve various purposes:

1. Efficiency: Systems streamline processes, reducing the time and effort required to complete tasks. By having a set way of doing things, you can accomplish more with less input.

2. Consistency: Systems ensure that tasks are performed consistently, leading to more reliable and predictable outcomes. This is particularly important in business, where inconsistent performance can lead to a loss of customer trust and revenue.

3. Accountability: Systems help track progress and identify who is responsible for each part of a task in both personal and professional settings. This enhances accountability and ensures responsibilities are clear.

4. Scalability: In a business environment, systems allow for scaling operations. When a system is in place, it's easier to handle an increased workload or to grow the business without a drop in quality or performance.

5. Quality Control: Systems can include checks and balances that help maintain quality standards. Consistent application of these standards ensures that the output meets the desired level of quality in both products and services.

6. Focus and Prioritization: Systems help in identifying and focusing on tasks or objectives that align with personal or business goals, making it easier to prioritize and allocate resources effectively.

7. Stress Reduction: By reducing the need for decision-making about routine actions, systems can decrease cognitive load and stress. Knowing what needs to be done and when can relieve anxiety and increase mental bandwidth for more complex tasks.

8. Performance Measurement: Systems often include methods for tracking performance, which is essential for setting baselines, measuring progress, and identifying areas for improvement.

9. Resource Management: Systems allow for better management of resources, including time, money, and human capital, optimizing their use and avoiding waste.

10. Adaptability and Continuous Improvement: A good system includes mechanisms for feedback and adaptation, making it possible to evolve and improve processes over time in response to changing circumstances or new insights.

In your personal life, systems might manifest as daily routines, financial budgets, or structured problem-solving methods. In a business, systems might include operations processes, customer relationship management (CRM) systems, or strategic planning frameworks.

Systems can thus be seen as the backbone for managing ADHD and achieving your goals and lifestyle.

This Week’s Challenge.

Sleep Routine Challenge

Task: Set a consistent bedtime and wake-up time for the entire week.

Goal: To regulate the sleep cycle, which can greatly improve ADHD symptoms and overall well-being.

I am currently writing this book, and I would like you to share the journey with me. I would love to hear your story and, with your consent, include it in the book, newsletter, or articles.

Peek Inside My Book…here is an unedited extract from Chapter 5

BUILDING A NEW IDENTITY…………………………

  - Why do we mask?

 - Removing the mask.

 - Reinventing yourself after a late diagnosis.

 - Finding meaning and purpose in your life.

WHY DO WE MASK?

Many individuals with ADHD often find themselves masking their identity to fit into the neurotypical world.

 This masking behaviour is often not a chosen or deliberate action. It stems from social expectations, fear of judgment, and a natural desire for acceptance. 

Society often values focus, organization, and linear thinking, which can be challenging for individuals with ADHD. The pressure to conform to these expectations can lead to masking behaviour as individuals attempt to hide their ADHD-related struggles. 

Due to the stigma associated with ADHD, individuals may fear being judged, labelled, or misunderstood if their condition is revealed. Masking becomes a protective mechanism to avoid negative experiences and potential discrimination.

We have an innate need for social connection and acceptance. Many individuals with ADHD may mask their condition in hopes of fitting in and avoiding feelings of isolation or rejection.

THE CONSEQUENCES OF MASKING 

 Masking requires individuals to constantly monitor and suppress their natural tendencies, leading to mental and emotional strain, increased stress, anxiety, and mental exhaustion.

Continually hiding your authentic self can erode your self-esteem and hinder your ability to accept and appreciate your unique traits and strengths.

By concealing your ADHD, you may struggle to access necessary accommodations, assistance, support, and understanding from others in your personal and professional lives.

REMOVING THE MASK

Start by acknowledging and accepting your ADHD as an integral part of who you are. Embrace your strengths, talents, and unique perspectives that often accompany ADHD traits.

Ask for support and understanding. Surround yourself with a network of friends, family, and professionals who can acknowledge and understand your condition without judgment.

Join the ADHD community and different support groups. They provide a safe and understanding environment where you can openly discuss your struggles, share experiences, and receive guidance from others who have gone through similar journeys.

If appropriate, communicate your ADHD-related challenges and needs to relevant individuals, such as employers or educators. Requesting reasonable accommodations can help you thrive in academic and work environments.

Managing self-care can enhance well-being and reduce the need for masking behaviours as individuals feel more comfortable and confident about living with ADHD.

Share information about ADHD with the people in your life. Educating others about ADHD can help dispel misconceptions, reduce stigma, and foster a more inclusive and understanding environment.

Take the time to reflect on your feelings, experiences, and how masking your ADHD has impacted your life. Develop a deeper understanding of yourself and your ADHD-related strengths and challenges. This self-awareness will serve as a solid foundation for the unmasking process.

 GRADUAL EXPOSURE

 Consider starting with disclosing your ADHD to a trusted friend, family member, or mentor who can offer support and understanding.

Gradually expanding your circle of disclosure can help build confidence and reduce the fear of judgment. 

PRACTISE SELF-ACCEPTANCE

Embrace your ADHD as part of your unique identity. Recognize that everyone has strengths and weaknesses, and ADHD is just one aspect of who you are.

Celebrate your talents, accomplishments, and the unique perspectives that ADHD brings into your life.

Finding strategies that support your individual needs can help lessen the negative impact of ADHD symptoms and reduce the urge to mask.

Learn to set boundaries to protect your mental and emotional well-being. Communicate your needs to others, whether it's asking for more time to complete tasks or requesting accommodations in academic or work settings.

Remember, unmasking is a personal journey, and the pace and approach will vary for everyone. Be patient with yourself, celebrate your progress, and surround yourself with a supportive network that acknowledges and embraces your authentic self.

to be continued next week………

Let me know what you think, the good, the bad and wtf?…link to comments on website

PS Love to hear your story if you want to share.

 Review…Zoe P

“Found this a super helpful insight into ADHD diagnosis and living with ADHD.

As a late-diagnosed adult, it’s very validating to see more literature

surrounding this subject appearing”.

If you haven’t downloaded the complementary PDF of the first couple of chapters, now’s your chance.

Or if you have already and want to buy a copy  

 https://www.amazon.com//dp/B0BHKQV96M

Expect the Best,

If you’ve got a second, I would love to hear your thoughts and comments. [email protected]  I reply to every email.

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.