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ADHD and REWARDS LIST 3 MINUTES

  A Rewards List is a positive reinforcement tool that motivates you through incentives that increase interest, rather than the mere completion of tasks. It can be particularly effective, as it taps into the reward system in the brain that might not be as responsive to the accomplishment of tasks alone.

 Some suggestions to try;

Identify Motivating Rewards: Consider what genuinely excites or motivates you. Rewards can range from small treats or activities you enjoy to larger incentives for more significant achievements.

Categorise Rewards: Organise rewards into categories based on the effort or accomplishment they correspond to. Small tasks might earn a cup of your favourite coffee while completing a major project could warrant a night out.

Define Clear Tasks: Instead of vague to-dos, define clear, actionable steps that can be accomplished and rewarded. These steps should be simple and reasonable, taking into account the challenges of ADHD.

Scale Rewards: Align tasks with appropriately scaled rewards. More significant or challenging tasks should correspond with more substantial rewards.

Establish a Points System: Assign points to tasks and rewards to create a game-like structure. You need to collect a certain number of points to redeem a reward.

Prioritise Tasks: Decide which tasks are most important or time-sensitive. Tackling these first can offer more immediate gratification and help sustain motivation.

Pair Small Rewards with Short Tasks: Give yourself a small reward after completing each task to maintain high levels of dopamine and keep motivation up.

Time-Bound Rewards. Set deadlines for larger rewards to create a sense of urgency and significance, which might boost your focus.

Review and Adjust: Regularly look over your rewards and adjust them if needed. The allure of a reward may change over time.

 Encourage Routine: Incorporate your rewards system into a routine to help create habit loops, which can be especially beneficial for ADHD management.

 Increases Dopamine: Rewards stimulate the release of dopamine, which is often lower in individuals with ADHD. This can make the process of completing tasks more satisfying.

Encourages Completion of Tasks: By giving yourself something to look forward to, you're more likely to start and finish tasks.

Positive Reinforcement: Positive reinforcement is fundamental in behavior modification. It can help in forming habits and fostering a positive attitude towards productivity.

Fights Procrastination: The promise of immediate rewards can help combat procrastination, which is often exacerbated by the delayed gratification of to-do lists.

Customizable: A Rewards List is highly personalised and can be tailored to individual preferences and needs, making it more effective than one-size-fits-all solutions.

Provides Clear Incentives: Unlike abstract to-dos, a Rewards List provides concrete and tangible incentives for completing tasks, which can be more motivating.

Enhances Self-Care: Many rewards can double as self-care, which is critical for ADHD individuals who might neglect their well-being.

Balances Effort with Pleasure: This approach ensures that work and pleasure are not mutually exclusive, helping maintain a balanced lifestyle.

Helps with Visualization: Visualising the reward can sometimes provide the necessary push to get started on a task, which might be the biggest hurdle.

Implementing a Rewards List can improve your productivity. It helps align short-term actions with immediate positive feedback, which, for an ADHD adult, can be a game-changer in managing day-to-day responsibilities and maintaining a positive outlook on personal productivity.  

10-30 Day Challenge

Try this

Implement organisation strategies, such as colour-coding, labelling, and decluttering, to reduce distractions and improve productivity.

Start small and build on it each day

link to 10/30/100 day challenge pdf

…link to comments on website

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

DISCLOSING YOUR ADHD DIAGNOSIS

Choose the Right Time and Place:

 When deciding to disclose your ADHD diagnosis, carefully consider the appropriate time and place for the conversation.

It's important to choose a relaxed and private setting where you can have an uninterrupted discussion with your employer or colleagues. Avoid discussing your diagnosis during a stressful or time-sensitive period at work.

Understand Your Legal Rights:

Before you disclose, you might want to educate yourself on your rights within the workplace, including any legal protections you are entitled to under laws like the Americans with Disabilities Act (ADA) in the United States or equivalent legislation in other countries.

Document the Disclosure:

Keep a record of conversations and agreements made regarding your disclosure and any adjustments. Follow up in writing to confirm what was discussed. After your initial disclosure, provide a written summary of what was discussed and the adjustments agreed upon. This record ensures clarity and accountability for all parties. 

BENEFITS OF ADHD DISCLOSURE

Increased Understanding and Support:

By disclosing your ADHD diagnosis, you provide an opportunity for your employer and colleagues to gain a better understanding of your condition. This can lead to increased empathy, patience, and support from those around you. It may also encourage a more inclusive work environment that values diversity and embraces neurodiversity.

Reasonable Flexibility:

Disclosing your ADHD diagnosis can allow your employer to provide reasonable flexibility that caters to your specific needs. This could include varied work hours, adjusted deadlines, or modifications to your workspace.

Flexibility can help you manage your symptoms more effectively and maximise your productivity, leading to a more successful and fulfilling work experience.

Building Stronger Working Relationships:

Openly discussing your ADHD diagnosis can foster stronger working relationships with your colleagues. By sharing your challenges and strengths, you promote open communication and create opportunities for collaboration and support.

Colleagues who understand your diagnosis may help when needed and adapt their communication styles to enhance teamwork.

Personal Growth and Empowerment:

Disclosing your ADHD diagnosis allows you to embrace your diagnosis with self-acceptance and empowers you to seek the help and resources you need. Sharing your experience may inspire others in similar situations and contribute to reducing the stigma associated with ADHD.

Tailored Support:

Disclosure allows employers to provide reasonable adjustments, such as flexible scheduling, quiet workspaces, or assistive technology, enabling increased productivity and job satisfaction.

Sharing a diagnosis often leads to better understanding and support from employers and colleagues, which can foster a more productive work environment.

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.

READERS REVIEW

“ADHD Adults: The Ultimate Success Guide” by Jim Livingstone offers an invaluable resource for those navigating the complexities of adult ADHD. This book stands out not only as a guide but as a companion, authored by someone who has walked the path of late diagnosis and self-discovery.

Jim Livingstone’s personal journey adds a deeply authentic and empathetic layer to his practical advice, making this book a must-read for anyone affected by ADHD.

Livingstone, diagnosed with adult ADHD at age 45, writes with the clarity of someone who has both struggled and triumphed. His book delves into the intricacies of ADHD beyond the diagnosis, providing readers with strategies to harness their unique traits and overcome common obstacles.

From setting goals to developing a supportive network, Livingstone covers essential ground with wisdom and insight.

One of the book's core strengths is its ability to transform perceptions of ADHD from a series of challenges into a different way of thinking that can be advantageous when approached correctly. Livingstone’s tips for turning distractions into developments are particularly helpful, offering tangible methods to enhance productivity and focus. His approach is holistic, addressing everything from emotional regulation to time management and organisational skills.

“AHDH Adults” is more than just an information read: it’s a toolkit for better living. The inclusion of an ADHD planner allows readers to apply what they’ve learned directly to their daily lives, fostering habits that lead to more peaceful and rewarding experiences.

Moreover, Livingstone’s narrative is imbued with a sense of hope and empowerment. He aims to erase the stigma around ADHD, encouraging readers to embrace their differences as strengths. This perspective is not only refreshing but also necessary, providing comfort and understanding to those who may feel isolated or misunderstood because of their ADHD>

For anyone looking for a compressive guide to thriving with ADHD, “ADHD Adults: The Ultimate Success Guide” is the ultimate resource.

Emilee

Emilee

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.