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Workout Tip # 6: Don’t miss more than one day in a row

Dec 15, 2017

This one is short and to the point. If you are trying to develop a routine it is super important to be consistent. So yes, any working out is better than none. However, a workout routine that is more consistent is more likely to become a lasting habit. It has been my experience that once you miss two days in a row for any reason, it makes it really easy to not go on that third day… next thing you know you haven’t worked out for a week and your developing habit is disappearing before your eyes.


That’s why I recommend getting exercise at least 4 days a week. And, don’t assume that this has to be during the week. I think it can be easier to handle the demand of the work week if you make the commitment to exercise on the weekends and then you only have to go 2-3 times during the week.


It’s my feeling that going regularly is far more important that what you do or for how long. I think you are better off going 5x a week for 20 minutes than going than going twice a week for an hour each. It’s a better way to build good habits and probably better for your body and ADHD management. You can alway work up to longer workouts. Start with consistency.




Standard Disclaimer:  In an effort to foil my own perfectionist tendencies, I do not edit my posts much… if at all. Please excuse and typos, mistakes, grammatical errors, or awkward phrasing. I focus on getting my content down. An imperfect post completed is better than a perfect post that goes unposted.



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Does music help us concentrate?

Dec 8, 2017

I had a great meeting of my CHADD parents support group last night. It was only three moms but they were all new and really ran the gamut of who comes to the meetings. One mom was really struggling with her 5 year-old boy who's recently diagnosed but long assumed to have had ADHD. One mom has a 16 year old girl who is working her tail off to hold it together in school despite having tremendous difficulty attending to just about anything. Interestingly, she did far better when she did 4 hours of gymnastics everyday. The last mom has a 14 year old who’s super inattentive and impulsive… and already well over six feet tall.


Some really interesting things came up. I’m going to try to cover them in the next few posts before I circle back to finish my work out tips series. One thing that came up near the end of the meeting was the whether or not listening to music is helpful or hurtful for concentration. I can’t remember if I’ve done a post on this or not. But, even if I have, it couldn’t hurt to do another one.


The short answer is, YES… for 95% or ADHDers. But there are some caveats to that… and of course exceptions. As with most aspects of ADHD, we ADHDers often respond in two different ways to the same issue/situation. The majority of us will will respond one way and a small percentage of us will respond in what is likely the exact opposite way. The vast majority of us focus far better when this is background sound of our choosing, ie. music.


I have no idea why this is or what the brain-based mechanism is. The way way that I’ve always thought about it was that there is 10% of my brain that is out of control and constantly seeking stimulation. If I’m doing anything that requires deep focus, that part of my brain gets bored and wants to think about or do something more interesting. Once it thinks of that thing, it hijacks the rest of my brain which goes along for the ride. However, if I chose the right music or other audio stimulation, it can keep that part of my brain occupied while I focus on what I want to focus on. As a matter of fact, we can all thank The Mighty Mighty Bosstones for my being able to concentrate on writing this at the end of a brutally long week, as I’m currently listening to their album The Magic of Youth.


The bottom line is that silence if my enemy. Of course, distracting sound is my enemy too. In this sense, we all have to find our ‘sweet spot’ of what sound is helpful. The following is what works for me.


  • Getting ready in the morning is repetitive and tedious. I have a bluetooth speaking in the bathroom and get my punk rock on first thing in the am to get me going. It is the difference between a shower seeming boring and something to avoid and it being just a thing that happens. I will also sometimes listen to 98.5.

  • When working in my office getting stuff done I will usually listen to mellower music if I’m doing more attention based tasks. Maybe The Avett Brothers, or The Old Crow Medicine Show.

  • When I’m in the car, I’m usually listening to a podcast or 98.5 or sometimes punk/ska. (I used to listen to a lot of NPR, but the current political climate stresses me out. So, I don’t do that much anymore.)

  • If I’m writing something complicated I might listen to Thelonious Monk solo Piano or Juno Reactor (electronica without lyrics… mostly.)

  • Even white noise is helpful. I sleep with a fan in the summer or a white noise machine while I’m sleeping and sometimes use that to work also.


The bottom line is that when your kids tell you that it help them to listen to music, it almost definitely does. Just encourage them to vary the music as needed to meet their attention needs.


Standard Disclaimer:  In an effort to foil my own perfectionist tendencies, I do not edit my posts much… if at all. Please excuse and typos, mistakes, grammatical errors, or awkward phrasing. I focus on getting my content down. An imperfect post completed is better than a perfect post that goes unposted.



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Videogame addiction, Paula Poundstone & Ask Amy

Dec 2, 2017

I am 100% about generating my own content, but sometimes you come across something that says it so well that it stands on it's own. Many people don't really take me seriously when I say that videogames have been been shown to be neurologically addictive. I urge you to consider reading this Ask Amy with a contribution from Comic Paula Poundstone. 


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Checklists for my son

Nov 29, 2017

My eight-year-old is a fantastic kid. But his attention is challenged, especially in the morning and evening when he's not on his Focalin. I was getting frustrated with reminding him about everything he had to do as part of his routine. And, my nagging him wasn't ideal for our relationship. So, we decided together that creating and posting checklists would be a good idea. We made a draft together (when he was medicated.) Then I typed them up on colorful paper and posted them in his room next to the door, on the wall in the bathroom, and downstairs on the corner of the TV. It's a new system, but so far we've had pretty good progress on most days.
Checklists for my son
Checklists for my son
Checklists for my son

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Don't be so hard on yourself

Nov 17, 2017

So, I don't often do something as trite as posting lyrics as a blog post. But, I'm a bit behind in posting and a song by my new favorite band, The Interrupters, really hit me the other day. I think it's pretty self explanatory, so here it is...

They always told you you were never good enough
But why oh why are you making it
Are you making it so hard?

Be easy on yourself
Be easy on yourself
Be easy on yourself
Cuz nobody's been easy on you


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Workout Tip # 5b: Where to Workout

Nov 9, 2017

Know Thy Self! Where to work out?


I think that knowing where to workout is also super important. Are you a gym person? Do you like to exercise at home? Do you prefer to be outside? Does the weather or time of year make a difference to you? I’d be willing to bet that all these things make a difference. But the answers are different for everybody. And, here’s the strangest part: the answer for you may change over time.


Maybe you have a busy work schedule and feel like it’s too much of a pain to get out to the gym. Putting some exercise equipment in your basement might be the right answer. But, if you need to have a social aspect to your workout, maybe taking classes at the gym is the right answer. If you love the outdoors, it’s likely that you won’t want to be shut up in the basement or the gym in nice weather. Then you’ll need to find options that get you outside.


And sometimes the same situation may lead to different conclusions over time. That has certainly been my experience. I work from home and am pretty self motivated. So, I build a gym in my house. I’ve got a bench, weights, bands, a balance ball and a few other misc. pieces. For several years I worked out at home because it was convenient and time efficient. But I came to a point where my business was thriving to the extent that it became healthy for me to get out of the house for an hour or an hour and a half every day to get my workout in at the gym. I’m lucky that I have a great, reasonably priced gym that is a 6 minute drive from my house. Maybe someday I’ll move back to working out at home? Who knows? But I can say that being flexible has allowed me to continue my workout routine through many changes in my life, work, and schedule.



Standard Disclaimer:  In an effort to foil my own perfectionist tendencies, I do not edit my posts much… if at all. Please excuse and typos, mistakes, grammatical errors, or awkward phrasing. I focus on getting my content down. An imperfect post completed is better than a perfect post that goes unposted.



Share With Friends:
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