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Sep 29, 2017

Hey everyone. I know there are at least a few of you who read the blog regularly. So I had my web guy add a subscription option. I generally try to post every Friday, but if you'd rather get an email to remind you to check in when I post a new entry, sign up now!
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Dynamy Open House

Oct 2, 2017

See attached flyer for info about Dynamy's open house. They are a gap year program that I think sounds pretty good. Not cheap, but so is failing out of college because you're not ready.
Dynamy Open House

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Workout tip #3: Don't slip into all or nothing thinking

Sep 22, 2017

I've always felt that as ADHDers we often feel completely at the mercy of inertia. The ADHDer in motion tends to stay in motion. The ADHDer on the couch tends to stay on the couch. If you take this as given, and add in our difficulties with self regulation, initiation, and transitioning... Let's just say that it's not always as easy at is looks for us to get off the couch, and go work out. Bearing this in mind, there is some "psychological Kung-Fu" that you can use to get yourself moving.

One of the best ways to insure that you won't go work out is to get in a mindset that a certain amount of time, distance, reps, etc is the only way to have a successful workout. For example, if you frame success as only 40 minutes, or 5 miles, or so many suicide runs, you've set a high bar. That effort level might not feel worth it enough in the moment to get you moving. 

Try encouraging yourself to exercise with no expectations of how long you will go for. (Of course, you should budget enough time for fit in your best case scenario.) Look at it as a victory if you just get into your workout clothes and get on the bike or to the gym. Because, believe it or not, that's the hardest part. Once you are at the gym, or on the bike you are in motion and it's not so hard to keep going. If your best case is a 5 mile run, a 4 mile run is great, a three mile run is more than enough, and a two mile run is a great "easy day." 

Simply by going you are establishing good habits and a routine. Consistency if far more important in this type of thing than intensity or duration. Those will come with time... if you're consistent. 

Also, on the other side of this coin, a note on how to keep going. I find that even mid workout I play games with myself. If I'm feeling not awesome two miles in, I'll push myself to get to three miles and call it a day. Sometimes I do, but more often than not, I can then get myself to 4 or even 5 miles. Sometimes it's about one more song or making it to the next telephone pole for the last two miles. 

But, absolutely do not push yourself to the point that you are either miserable or putting your body in a situation that its in danger of not being able to be consistent. 4 miles that you walk away from feeling good is much better than 5 miles that you hated for the last mile. The former is much more likely to be something that you are inclined to do again. And, if you push so hard that it takes your body a week to recover, you'll never be able to develop the consistency that we need.

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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Workout tip #1 & #2: Do what you enjoy & Mix it up

Sep 15, 2017

So, even if you don't love exercise, there has to be something that you wouldn't hate to do to get yourself moving. I will admit that I have somewhat of an advantage in that I'm an athlete and was also the hyperactive type when younger. But even for me, if I don't like it, I won't do it. 

I have come to a place in my life where I almost enjoy running. And, I certainly enjoy the feeling after a good run. Until recently I still played Ultimate Frisbee semi regularly. One of the best investments I ever made was buying a spin bike. (See attached picture.) It has been my experience that you should get a sturdy durable one in the $500 - $700 range. They don't take up much space and get you a great low impact workout. Great if you are just working your way back. And, you can watch TV while you ride. So, I can run, do one of my two lifting routines, use the rowing machine at the gym, or spin. That give me 5 different workouts to mix up if I need variety.

I have clients who are 
Don't fall into the trap of thinking there is only one way to work out. Doing something is always better than doing nothing. Get out there. It's good for you!

Workout tip #1 & #2: Do what you enjoy & Mix it up

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Loneliness strikes suburban dads!

Sep 8, 2017

My Dad sent me this article from the Globe a week or two ago. (Yes, he's old school and actually rips out the article, puts in in an envelope, licks it, uses a stamp, and mails it to me.) I'm going to post the link for your digital consumption:

This article stood out in several ways to me. One, I read the whole thing. Two, I really identified with it so much so that I kept thinking about it for days, like when you see a good movie and it sticks with you. And, when talking to friends and clients over the subsequent days, it became even more clear how dead on it was. 

I already make an effort. But much of that effort involves having whole families over for dinner. My effort to carve out time for my own social life is there, but not nearly as robust. So, I'm going to redouble my efforts to get my buddy Russell out of the house. I'm going to make it a point to go to Mike's horseshoe Thursdays this fall. I'm going to try to revive my monthly poker night. And, yes, ask new guys on platonic "man dates." (Gulp!) Nothing ventured, nothing gained. 

Get out there and get social guys! 

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Workout tips #1

Sep 1, 2017

Now that I've spent the summer talking about food prep and kitchen organization, I think it might be a nice change to talk about workout strategies. I'll start with the overview and then do smaller posts on each aspect of the overview.

Why exercise? Because it's good for you, dummy! Just kidding. You should exercise because it is one of the best ways to help manage your ADHD! It's true. There's research to prove it. Getting your heart rate up of a substantial period of time, (let's say 20 to 40 minutes) directly produces dopamine, which allows you to concentrate better, and serotonin with positively affects mood and anxiety. All the research indicates that the best thing you can do to affect a positive outcome for ADHD is medication intervention. The second best thing you can do is behavioral intervention. In my opinion, the next best things to do are get enough sleep and exercise regularly.

So, in case you need to see it in black and white, let's review the positives of exercise for us humans with ADHD:
  1. Better attention.
  2. Less anxiety and better, more stable mood.
  3. Better sleep. (See how those tie in!)
  4. Less stimulation seeking behavior, especially by eating.
  5. You will be healthier.
  6. You will probably look better.
And there's no downside or nasty side effects. I will note that I've never known anyone with substantial ADHD who could manage it solely through exercise, but it is definitely part of the solution.

Here are some of my top workout tips for ADHDers:
  1. Pick activities that you enjoy. (Or at least not hate it.)
  2. Have a variety of activities so that you don't get into a rut.
  3. Don't fall into black and white thinking. For example, don't convince yourself that the only good workout is a 40 minute run. 10 minutes is better than nothing, and will usually turn into something more.
  4. Don't push yourself until your workout sucks. Leave with a good feeling.
  5. Know yourself. Home or gym? Morning or evening?
  6. Don't miss more than one day in a row while starting the routine if you can help it. 
  7. Find time on the weekend when you're less busy. Then you only have to find out how to workout around work 2 days a week. 
  8. Keep a workout calendar to keep track of your progress.
  9. Be patient and learn to delay gratification.
  10. Practice self talk to motivate yourself.
More on these 10 points in upcoming posts.

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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