Jim Livingstone ADHD Optimist.

ADHD and OVERTHINKING

Author

Jim Livingstone
June 27, 2024

Hello, and Welcome

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….

ADHD and OVERTHINKING  

Overthinking 

Your ADHD brain loves to overthink. It will produce a chemical cocktail of dopamine, adrenaline, serotonin, and cortisol.

Overthinking involves thinking about a certain topic or situation excessively and analysing it for long periods of time. When you overthink, you have a hard time getting your mind to focus on anything else. It becomes consumed by the one thing you are thinking about.

Remember, you don’t have to believe every thought you have. Decide which thoughts you accept as real based on facts - not fiction or opinion.

Your brain is designed to overthink, it’s an inbuilt survival instinct from the prehistoric era.

You need to retrain your brain for this era!

When your brain is ‘calm’, it has access to its problem-solving capabilities.

Solutions that help

· Meditation

. Set a timer to stop overthinking

· Become solution-focused instead of problem-focused

· Physical activity that engages the brain.

· Observe nature

· Brain Dump – on paper, then burn the paper!

· Ask if it is real or imagined.

· Eat ten jelly doughnuts…just kidding 

10 - 30 - 100 Day Challenge

Personal challenges help create a clear objective to work towards, increasing your motivation and concentration.

Challenges often require you to learn new things.

The satisfaction from achieving a challenge can be deeply fulfilling. Completing a savings goal, such as saving for a vacation or a significant purchase, can give you a strong sense of control.

Creative challenges stimulate your mind and enhance your problem-solving skills.

Examples of Personal Challenges:

  • No alcohol for a month.

  • Participating in a no-spend month to save money.

  • Committing to waking up an hour earlier every day.

  • Completing a reading list of 12 books in a year.

  • Following a 30-day fitness challenge, such as daily planks or push-ups.

  • Undertaking a digital detox challenge by reducing screen time.

    link to 10/30/100 day challenge pdf

Are you interested in receiving a free Advanced Readers Copy of my book to review? If so, please send me an email with your details via the link to comments below, many thanks

Use your late ADHD diagnosis as a life-changing New Beginning, and Stop punishing yourself mentally and emotionally. Remove any feelings of shame or embarrassment. You're capable, worthy and deserving.

  • Stop Feeling Overstimulated or Overwhelmed.

  • Become more organised and proactive rather than reactive.

  • Go from feeling confused or frustrated to relief and self-acceptance.

  • Quiet your inner critic, switch off when needed, and give yourself a break.

  • Get your emotions under control and develop mental and emotional resilience. 

It's time to drop the Mask and be your best authentic self. Find the positives in your unique neurodiversity.

You’re capable, worthy and deserving just as you are. Forge a new path to capitalise on your ADHD strengths and skills.

Peek Inside My Book…here is an unedited extract from Chapter 9

9

ADHD AT WORK 

 - Disclosing Your ADHD Diagnosis

 - ADHD at Work

 - Effective Work Strategies

 *EFFECTIVE WORK STRATEGIES 

Self-Awareness:

Understanding how ADHD affects you personally is key to developing effective management strategies. Take the time to identify your specific strengths and challenges. 

Reflect on how ADHD impacts your focus, time usage, organisation, and productivity. This self-awareness will help you tailor your strategies accordingly.

Routines and Structure:

Creating routines and structure is particularly helpful. Develop a consistent daily routine that includes set times for tasks such as planning, prioritising, and completing work.

Breaking down complex tasks into smaller, manageable steps can aid focus and prevent overwhelm. Utilise calendars, task lists, and reminders to help you stay organised.

Time Allocation Techniques: 

Time usage can be a significant challenge. Counteract this by utilising effective time management techniques such as Pomodoro, where work is divided into focused sessions followed by short breaks 

Use timers or productivity apps to keep yourself accountable and focused during designated work periods. 

Technology and Tools:

Numerous technological tools and apps are designed to support individuals with ADHD in the workplace. Consider using task management apps, project management tools, or time-tracking apps to aid organisation and keep track of deadlines.

Additionally, explore note-taking apps, voice-to-text software, or text-to-speech tools that can enhance productivity and streamline information processing. 

I haven’t listed any because there are new ones popping up regularly, and a quick Google search will present the latest tools and techs. 

Manage Distractions:

Minimising distractions can significantly improve focus and productivity. Eliminating unnecessary visual and auditory stimuli can create a conducive work environment.

If possible, find a quiet and private workspace where interruptions can be minimised. Consider noise-cancelling headphones or white noise machines to mask distracting sounds. 

Break Projects into Manageable Steps:

Breaking complex projects into smaller,  manageable steps can prevent overwhelming emotions and facilitate better focus.

Start by identifying the project's objectives and then create a step-by-step road map to guide your progress. Set specific milestones or guideposts to keep you on the road for each step and adjust as necessary. Regularly reviewing progress and celebrating milestones can provide motivation and a sense of achievement.

Link to resources for road map templates

 Prioritise and Delegate Tasks:

 We often struggle with prioritisation because everything can seem equally important. Prioritise your tasks by considering urgency, importance, and what will have the biggest impact on your goals.

Utilise success lists, colour-coding, or priority ranking to highlight key tasks.

Additionally, consider delegating tasks when appropriate. Trusting colleagues with certain responsibilities can alleviate your workload and foster teamwork.

Take Advantage of ADHD Coaching or Therapy:

 ADHD coaching or therapy can be immensely beneficial in managing the challenges associated with the condition. Working with a professional who specialises in ADHD can help you develop personalised strategies, enhance self-regulation, and build coping mechanisms.

A great coach can provide guidance on managing stress, improving executive functioning, and navigating workplace dynamics.

Taking care of yourself physically and emotionally will positively impact your ability to focus and manage your professional responsibilities.

 Receiving an ADHD diagnosis doesn't mean your professional life is destined for challenges. By developing strategies that align with your unique strengths and challenges, you can effectively manage your professional responsibilities.

Harness the power of routines, effective time usage, technology, and support systems to create an optimal work environment.

With self-awareness, proactive communication, and the implementation of practical strategies, you can thrive in your professional life while managing your ADHD.

As workplaces gradually become more aware of neurodiversity and the value of inclusive adjustments, it is hoped that the challenges associated with disclosing ADHD will diminish, leading to enriched work environments that capitalise on the strengths and unique perspectives that individuals with ADHD can bring to the

SUMMARY

 Choosing to disclose an ADHD diagnosis at work is a deeply individual decision intertwined with matters of privacy, personal advocacy, and potential impacts on your career.

 The benefits of gaining support and accommodations can be substantial, but they come alongside potential risks of stigma and misunderstanding.

 Ultimately, the decision to disclose must be made in the context of one's own work environment, personal comfort levels, and the perceived benefits and drawbacks.

 Disclosure is not a one-size-fits-all solution but a personalised strategy where an informed approach and timing play crucial roles.

 Emphasise that this is about improving your ability to contribute your best work. It's not all about a disability; it's about using your ADHD skills and creating a working environment where you can thrive for the benefit of all concerned.

 

 

SUGGESTED ACTIONS

 Þ Evaluate Your Workplace Culture: Assess the environment and attitudes of your workplace towards neurodiversity and your own comfort level before making an informed decision.

 

 Þ Know Your Rights: Before disclosing, understand your legal rights and the specific accommodations you are entitled to under the law.

 

 Þ Prepare to Educate: Be ready to provide information about ADHD and how it affects your work, helping to mitigate misconceptions.

 

 Þ Set Clear Boundaries: Clearly define what information you are comfortable sharing and with whom.

 

 Þ Have a Plan: Outline specific adjustments you need and how they will benefit your performance.

 

 Þ Seek Professional Advice: Consult with a therapist, lawyer, or an ADHD coach for guidance on the best approach to disclosure in your situation.

 

 Þ Maintain a positive twist on the benefits of ADHD.

 

be continued next week………

Please 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.

    ADHD TRAITS

Suddenly coming up with wild and unconventional ideas or solutions that may seem hilarious to others.  

READERS REVIEW

“After a lifetime of being analysed by many psychiatrists and educators who specialize in the field, I can say with a tremendous amount of confidence that I do not have Attention Deficit Hyperactivity Disorder.  However, I have spent a great deal of time around individuals who do and suspect that some of my relatives might. 

Therefore, I’m always curious when I see a book on the subject.  Accordingly, ADHD Adults: The Ultimate Success Guide caught my attention.

What I found was a competently written, well structured, compassionate piece that could serve as an enormous help to anyone who struggles with this unique situation”. 

 

Andris Mitt

Weekly Tip

New Identity.

Now is the perfect time to change your current identity for a ‘different” one.

To experience different things in your life, you have to think, live and do ‘different’.

Make changes in your beliefs and thoughts to align with the improved identity. Align your habits and actions that move you closer to your goals and dreams.

Ask yourself. Who would I choose to be if I woke up from a twenty-year coma?

 "You are never too old to reinvent yourself." 

- Steve Harvey

Download your complimentary PDF of the first couple of chapters.

Or, if you want to buy a copy. 

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.

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