More ADHD 'Kung Fu'May 1, 2018
Hey. I'm doubling up on my ADHD wisdom today. (I'm posting them for different dates so it looks like I faithfully post every Friday. Shhhh. Don't tell anyone.)
While printing my copy of the mind map in the last post, I ran out of black ink in my printer. Yet, since I'm near the ball, if not on it, there was a backup cartridge in my in my office closet. And, endeavoring to be present in the moment, I checked to see if this was my last black cartridge. It was. So, 'buy new black ink' went directly onto my to do list. I happened to be at my computer, so I ordered 3 new ones right away. But putting it on the list is key. That way it would have happened no matter what before I ran through this cartridge in the next few months.
This sort of ordering a backup before I'm out of something is very much a skill mastered in the restaurant industry where you just can run out of stuff... but also can' have too much of the perishable stuff. But I promise that it is worth doing in your everyday life.
I don't know about you, but I'm totally overwhelmed...Apr 27, 2018
As usual my garden has presented me with many challenges, lots of work, some serious figuring out to do, and not a ton of time or attention with which to do it. But, when times are most overwhelming, it is always the best time to fall back on our systems. So, I made a mind map. Check it out. Now everything is organized. My next step is to assign time estimations to everything and start plugging tasks into my schedule/calendar.
Free ADHD Educational SeriesApr 17, 2018
First one is tonight! Sorry for the late notice.
Dr. McDonnell is one of my most referred to. She's great.
Here's a link to the flyer:
Good Friday? Mine was great! Or at least efficient.Apr 13, 2018
If you can look past the silliness of the title, you'll see this post is about daily schedules. I know that I have posted daily schedules before. But, sometimes it can be a pain in the neck to find older posts. So, I try to post these once in a while for people to be able to use as a current resource.
I made this schedule the afternoon/evening of 3/29/18. It was a client-free friday, but it was my wife's day off and I wanted to let her sleep. It was shower morning for the kids, which always adds a degree of difficulty. I had to get Delia to school in Quincy/Braintree. Then I had to get Elliot to my parent's house in Newton with him being prepared to spend the day with my Dad. Then I had to drive back to Mattapan to drop of our car for exhaust work. I had to work in a workout. And, it would be nice to actually see my wife on her day off for a least a bit. So, my "day off" wasn't so much a day off. There was much to accomplish.
I will admit that it didn't go exactly to plan, but basically everything got done in a non-stressful way. There is no way I would have been that efficient without the schedule... and I probably wouldn't have slept well the night before being anxious about how to fit it all in to that one day.
Key: On the left side where the times are, if there is just a time, that is a time that something happens that doesn't really have a duration. Most of the times are preceded by an arrow. In my scheduling shorthand that means that the item to the right of that arrow then time will begin at the time the previous event on the above line ended and go until the time written after the arrow. (Explaining this always makes this sound so much more complicated than it is.) For example: Walking home from dropping off the Subaru begins at 8:15 when dropping off the car ends and continues until 8:40. I only bring this up so that you can read the schedule, as there has been confusion in the past. You certainly don't have to do it this way... though it works really well for estimating times...
Medication JournalApr 5, 2018
I am loathe to give my clients homework. I generally feel that working on the things we are talking about is enough. However, one of the few things I often suggest to my clients is to keep a medication journal. The harsh reality of the world is that ADHD meds are all about trial and error. There is no way to know what drugs you will respond to until you try them.
Combine that with the fact that we are often not so present in the moment, may be forgetful, and sometimes lack self monitoring skills... and it is really easy to forget, or not even be aware of how a change in medication or dosage is affecting us. This is particularly the case when we are first trying meds and our attention is not great.
In my experience it can be invaluable to:
Trying to remember what you took three years ago and how if made you feel can be really tough. It is a great resource to have an actual log of the details. And, it doesn't have to be too extensive. Just note the change dates and check in with yourself two or three times a week about how you feel.
Workout Tip #8: Keep a visual recordMar 29, 2018
I find that it can be very hard for us to build momentum with things that are new. Working out is no exception. Actually, it may be one of the hardest areas in which to build a routine if it doesn’t feel great at first. Even for me, as an athlete who loves to be active, it has been very difficult to restart exercise routines after periods of inactivity in my life. You will have to “suffer” through a period of time during which you probably can’t push yourself hard enough or long enough to get the physiological benefits that will eventually be there. I’ve found that keeping a visual log on a calendar is a great way to build momentum, confidence, and a sense of success during the beginning stages. I still log my workouts. I have a separate calendar on my Google Calendar that at is gold and I put abbreviations for all my workouts to track what I did and when. I still draw a tremendous amount of self empowerment when I look at my month or my week and see how much I’ve worked out.
I suggest using a month view calendar and simply putting a big red X on any day you worked out. At first don’t worry if it’s a 20 minute quickie or an intense 45 minutes. The momentum is build by doing it, period. Then at the end of the week or the month you will have a record of what you did. Check out the example I posted. You will see that it incorporates previous tips by using the weekend and not missing two days in a row. (Except where I X’d the wrong days on the second week…) To me, that looks great. In reality it is only 4 workouts a week. Maybe as little as a two hour per week commitment. But it is a good month and you can actually see it was a good month.
Standard Disclaimer: In an effort to foil my own perfectionist tendencies, I do not edit my posts much… if at all. Please 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.