Hello, and Welcome

ADHD and TIME

Time Awareness

Improving time awareness and overcoming ADHD time allocation challenges can be addressed with strategies tailored to your unique needs Here are several methods to consider: 

Time Blocking: Schedule specific blocks of time for different activities or tasks. During these blocks, focus solely on the task at hand.

 Blocking off a section of time was popularised by Cal Newport, author of Deep Work.

Newport suggests spending 10-20 minutes in the evening or first thing in the morning to schedule time blocks for your most important tasks.

 You can also time-block your week. As an example, make Tuesdays and Thursdays for appointments and meetings, leaving Mondays, Wednesdays and Fridays for other activities. You can then break each day into specific time blocks based on your priorities.

 Work with Your Natural Rhythms: Knowing when you perform at your best, you can plan high-focus tasks during times of peak energy and alertness and leave the more mundane tasks for when energy and interest wanes.

Use Visual Aids: Clocks with large displays, time-timers, or apps that visually represent time passing to make the abstract concept of time more tangible.

Accountability: Work with a coach, friend, or peer group to set goals and check in regularly on progress, which can greatly enhance motivation and consistency.

Use Timers and Alarms: Set alarms for various activities throughout the day. This creates external reminders that can help in starting and stopping tasks at specific times. I use my mobile on vibrate, so I don’t distract others

Reward Progress: Set up a rewards system for when your tasks or goals are completed. This can help to increase motivation and support productive time blocking behaviours.

10-30 Day Challenge

Here is a short list of possible challenges you can set for yourself. Have some fun, make it enjoyable and beneficial for your body and brain.

1. The Pomodoro Challenge:

Use the Pomodoro technique for a week. This involves working for 20 to 40 minutes and then taking a 5-minute break, reset and repeat. It helps to improve focus and use time efficiently.

2. The Single-Task Challenge:

Pick one task and work on it without switching to others. This can be especially challenging, but mastering it can be extremely rewarding.

3. The Declutter Challenge:

 Set up a 30-day declutter challenge where, each day, you spend 10 to 20 minutes organising and decluttering. This can reduce distractions and help create a calming environment.

4. The Physical Activity Challenge:

 Regular physical activity can help improve concentration and mood. Aim to start to do 15 to 30 minutes of exercise every day for a month. 

5. The Mindfulness Meditation Challenge:

 A 10-minute daily meditation can be incredibly beneficial. Challenge yourself to practice mindfulness to help manage impulsive behaviour and improve focus.

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 8

Read more….

MANAGING RELATIONSHIPS 

- Discussing Your Diagnosis

 - One to One

 - Family Dynamics

 - Your Relationship with YOU 

FAMILY DYNAMICS

Being aware of how your ADHD behaviour affects your family is a critical aspect of great relationships.

ADHD can affect various aspects of a person's life, including family dynamics. When a parent or family member has ADHD, it can impact children in several ways, and it's important to recognise these potential effects and take steps to address them.

 Use self-reflection and observation to monitor daily interactions with your children. Note any patterns where ADHD symptoms may have influenced responses to the children, such as not paying attention to what they say, becoming easily frustrated, or having difficulty following through on promises.

 Talking to your partner, a trusted friend, or a family counsellor can provide an outside perspective on how ADHD may be affecting your family. Older children can also offer insight into how they perceive the behaviour brought on by ADHD symptoms.

 Creating predictable routines and environments can help manage ADHD symptoms and provide a stable foundation for children. This can include regular mealtimes, bedtimes, and scheduled family activities.

 Adapt different parenting strategies, such as breaking tasks into smaller, manageable steps and using visual schedules or reminders.

Try to spend quality, undistracted time with your children. This can help counteract any feelings of neglect that might stem from the inattentive aspects of ADHD.

 Children learn by observing adults. By actively working on managing ADHD symptoms, the person with ADHD is teaching children about responsibility, self-awareness, and coping strategies. 

YOUR RELATIONSHIP WITH YOU

 Receiving a later-in-life ADHD diagnosis marks the beginning of a journey of self-discovery and understanding, particularly in relation to managing the condition's impact on various aspects of life, especially the relationship with yourself. 

Nurturing a positive and compassionate relationship with yourself after an ADHD diagnosis requires self-acceptance, self-compassion, resilience, self-care practices, and a commitment to personal growth.

Embracing your ADHD Diagnosis:

Embrace your diagnosis as a starting point for understanding yourself better. Recognise that ADHD is a neurological difference, not a personal failing or character flaw.

Understanding the intricacies of ADHD helps you reframe your self-perception and develop self-compassion. 

Emotional Awareness and Acceptance:

Becoming more attuned to your emotions is crucial for developing a healthy self-relationship. Acknowledge and accept the emotional challenges that accompany ADHD, such as frustration, self-doubt, and overwhelm.

Practice self-compassion and embrace your emotions as valid responses to the ups and downs of living with ADHD. Cultivating emotional awareness allows you to respond to your needs more effectively. 

Implementing Self-Care Strategies:

Prioritising self-care is vital for maintaining overall well-being and nurturing your relationship with yourself. Develop self-care routines that address your specific ADHD-related challenges.

This might include establishing consistent sleep patterns, incorporating physical exercise into your routine, practising mindfulness and meditation, engaging in hobbies or activities that bring you joy, and creating a supportive environment that minimises distractions. 

Time Allocation and Organisation:

 ADHD affects time management and organisational skills, leading to feelings of frustration and self-judgment. 

Implement strategies and tools that support you in these areas, such as creating comprehensive success lists, breaking down tasks into smaller, manageable steps, utilising digital calendars or reminder apps, and setting staged goals.

Establishing structure and routines can help you regain a sense of control and reduce stress.

 Setting Realistic Expectations:

 One of the keys to nurturing a positive relationship with yourself is setting realistic expectations. Understand your ADHD-related challenges and avoid comparing yourself to neurotypical standards. 

Focus on your individual strengths and accomplishments. Celebrate your progress and practice self-encouragement rather than self-criticism.

 Continuous Learning and Personal Development:

 Engaging in continuous learning and personal development is an empowering way to embrace your ADHD diagnosis and nurture personal growth.

 Continue to educate yourself about ADHD, explore strategies for managing symptoms, and stay updated on new research and treatment options. Develop a growth mindset and embrace mistakes as opportunities for learning and improvement.

 Cultivating Self-Compassion:

 Practising self-compassion is a core aspect of nurturing a positive relationship with yourself. Be kind and understanding towards yourself, especially during challenging moments.

 Offer yourself the same level of compassion, patience, and support you would extend to a loved one. Recognise that ADHD is a part of you but does not define your worth.

 Managing a relationship with yourself after receiving a later-in-life ADHD diagnosis requires self-acceptance, self-care, and continuous personal growth. Embrace your diagnosis as a catalyst for self-discovery and develop self-compassion. 

Implement strategies to support emotional well-being, time management, and organisation. Set realistic expectations, seek support and connection, and cultivate a growth mindset.

 By nurturing a positive and loving relationship with yourself, you can navigate the challenges of ADHD with resilience, self-empowerment, and a renewed sense of self-worth.

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 REVIEWS

“Really good, and easy to read. It is very informative. Not a boring technical, medical book”. 

Darren SC

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.