Hello, and Welcome

Do More and Less

If you are working hard to improve yourself and your life but still struggling to make any headway, the chances are you’re doing too much or not enough.

DO MORE

To grow and improve, you need to practise. You may not become a world champion, but you’ll get better. Effort improves skill and efficiency.

Your fifth book will be better than your first, and your 500th Instagram post will be better than your first. The more you do, the more you learn, the greater the chances of success. Improvement is directly linked to doing.

You need to work on your ‘ONE’ thing every day. Compare effort with results.

Commit to a weekly schedule and build better habits.

DO LESS

We all have a daily amount of resources, energy and time. The more ‘things’ you do, the less well you do them. The more you do, the more you are overextending yourself. If you often miss your own deadlines, you are doing too much.

Pick your ‘ONE’ major goal in the important areas of your life and narrow down the ‘ONE’ thing in each area that will make the most difference. Next, hit pause on the rest; you can go back to them later.

Focus on quality over quantity.

Build your NO muscle.

YOU GET TO DECIDE WHAT TO DO MORE or LESS OF.

Awareness

• Challenge: Become Aware of Your Self-Talk.

• Benefit: Your beliefs influence your thoughts, which fire up your emotions. Ask yourself what is the belief behind the emotion?
  
  

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 6

 BUILDING YOUR SUPPORT SYSTEMS

 - Connecting with Other ADHDers

- Structure and Systems.

 - Strategies, Tactics and Tasks.

 STRATEGIES

A strategy is a high-level plan or approach designed to achieve specific long-term goals and objectives. It outlines the direction you intend to pursue and the actions required to reach the desired outcomes. 

Here are some effective strategies to help manage your ADHD and enhance your ability to thrive in day-to-day activities.

Structure Your Environment:

o Create your clutter-free workspace.

o Out of sight = out of mind. Use storage organizers to keep essential items within reach but out of sight.

Time Allocation Techniques: 

o Understand your high-energy phases and schedule demanding tasks accordingly.

o Use timers and alarms to remind you of tasks and appointments.

o Timeboxing, break down tasks into smaller, manageable chunks.

o Set reminders to prompt you to move to the next task or stay on track. 

Use of Visual Aids:

o Use a daily planner, whiteboards, calendars, and success lists to visualize tasks and deadlines.

o Colour-code tasks and appointments for easier identification and prioritization.

o  Use visual aids to highlight your schedule, tasks, and timelines. 

Develop Routines:

o Establish and stick to routines for daily activities like morning preparation, work, homework, and bedtime.

o Routine helps in reducing decision fatigue and keeping on track. scheduling meals, exercise, and specific blocks of time for work or study.

Limit Distractions:

o Work in a quiet environment to minimize auditory distractions; noise-cancelling headphones can be beneficial.

o Limit screen time and use website blockers during work hours to avoid digital distractions.

Physical Activity:

o Engage in regular exercise, which is proven to reduce symptoms of ADHD and improve concentration.

o Select activities that you enjoy.

Mindfulness and Relaxation Techniques:

o Practice meditation to enhance focus and emotional regulation.

o Consider deep breathing exercises or yoga to reduce stress and anxiety.

Positive Reinforcement:

o Set up a rewards system for completing tasks or maintaining focus for extended periods.

o Celebrate small victories to build confidence and motivation.

Nutrition and Sleep:

o Maintain a healthy diet—certain diets may help manage ADHD symptoms.

o Ensure adequate and consistent sleep, as sleep deprivation can intensify symptoms.

Chunking Tasks:

o Divide larger tasks into smaller, more achievable goals to avoid feeling overwhelmed.

o Tackle one task at a time, allowing for breaks in between.

Professional Support:

o Work with an ADHD coach or a therapist who specializes in ADHD for personalized strategies.

o Cognitive-behavioural therapy (CBT) can provide techniques to manage procrastination, improve self-talk, and develop better coping strategies.

Medication Management:

o If prescribed medication, be consistent with the dosage and timing.

o Monitor its effectiveness and maintain open communication with your doctor or healthcare provider.

Apologies for the link not working last week, here it is again, cheers.

Download your pdf……

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.

READERS REVIEWS

Steve S

“I love it. It's honest, down-to-earth, and easy to understand. I'm like you, 71, and I've lived with it all my life. My old man used to say, “Can’t you just be normal?” I thought I was. It was all the others who weren’t. I was diagnosed five years ago and realized the strength I had. Keep up the great work, mate. A lot of people need you”.

Download your complimentary PDF of the first couple of chapters.

Or, if you 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.