Category Archives: AD/HD

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Race the Clock to Overcome Procrastination with ADHD / ADD

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If you find yourself procrastinating about household chores and responsibilities, make a game of things and play race the clock.  You can play with family members, roommates or even by yourself. If you have ADD or ADHD, this can be especially helpful in getting a bit of adrenaline moving in your system.

I don’t know about you, but I personally hate doing the dishes. Left to my own devices, dishes would probably pile up for weeks.  Of course, I can’t let this happen.  When it is time to do the dishes, I usually need to set a timer for 10 minutes and see how much I can get done in order to motivate myself to get started on doing the dishes. I am always surprised by how little time it can take when I really have fun with this strategy.

If you have kids, it can be tremendously helpful in getting them moving as well. I think it is the adrenaline that helps here.  Setting the timer to get the family room clean can be really motivating for them.  It is fun and they know it will end soon!

You could even implement this strategy at work, but be careful to keep an eye on quality.  I would hate to hear that a report was botched due to “Race the Clock”!

How can you implement “Race the Clock” at your house?

 

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4 Keys to Getting More Done with ADHD

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Procrastination gets in the way of getting things done when you have ADHD.  (Even if you don’t have it, procrastination can be a big challenge!)  If you implement these 4 keys in your workday, you will be well on your way to getting more done.

Plan

This can be a difficult one if you have ADHD.  Planning can feel against your nature, but I still encourage you to give it a try.  When you plan every day, you know what you need to do and increase your chances of getting it done.  Sometimes procrastination looks like forgetting to do something.  If you write it down and plan to do it, you are more likely to actually accomplish what you need to accomplish.  If you can’t find a planner you like to use, check out my guide to choosing the right planner.

Smaller Tasks

Break big projects into smaller chunks to help each step of the project seem more manageable. For example, if you have to develop a new process at work, it can be pretty easy to procrastinate because it is literally a HUGE process and assignment. If you can identify smaller chunks and try to focus on one chunk at a time, it can be easier to get started.

First Thing

Work on your hardest project or task first thing in the morning. I had a client who was in the middle of a job search when we were working together. She procrastinated about making any type of phone call because she just does not enjoy making phone calls. To counteract her tendency to procrastinate, she made a commitment to herself that she would make one difficult phone call every morning by 9:30am. Once she made that phone call in the morning, she felt more confident that she could tackle all of her challenges that day!

10 Minutes

If you are having trouble getting started on a project, start with just 10 minutes. Set a timer and just get started on the project. If you work on it for 10 minutes, chances are that it will be easier to get started. When the timer goes off, make a conscious decision – STOP because you are just working on it for 10 minutes or KEEP GOING because it really isn’t so bad after all!

What do you think about these tips?  Will they work for you?

 

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Top 10 Ways to Lead and Parent by Example

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Leadership and parenting are related.

Good leaders must lead by example. Likewise, parents must do the same.  These tips will help you apply leadership skills to parenting, especially if you or your child have ADHD.  Through their actions, which are aligned with what they say, a leader becomes a person others want to follow. When leaders or parents say one thing but do another, they erode trust, a critical element of productive leadership and parenting. Here are 10 of the dozens of ways to lead by example.

1. Take responsibility. Blame costs you your credibility, keeps team and/or family members on the defensive and ultimately sabotages real growth.

2. Be truthful. Inaccurate representation affects everyone. Show that honesty really IS the best policy.

3. Be courageous. Walk through fire (a crisis) first. Take calculated risks that demonstrate commitment to a larger purpose.

4. Acknowledge failure. It makes it OK for your team or your children to do the same and defines failure as part of the process of becoming extraordinary.

5. Be persistent. Try, try again. Go over, under or around any hurdles to show that obstacles don’t define your company or family.

6. Create solutions. Don’t dwell on problems; instead be the first to offer solutions and then ask your team for more.

7. Listen. Ask questions. Seek to understand. You’ll receive valuable insights and set a tone that encourages healthy dialogue.

8. Delegate liberally. Encourage an atmosphere in which people can focus on their core strengths.

9. Take care of yourself. Exercise, don’t overwork, take a break. A balanced team, mentally and physically, is a successful team. Model it, encourage it, support it!

10. Roll up your sleeves. Like Alexander the Great leading his men into battle, you’ll inspire greatness in your company and family.

What do you think?  Are leadership and parenting similar?  How would you describe it?

Author’s content used under license, © 2011 Claire Communications

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Interview with Dr. Russell Barkley, ADHD Expert

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A couple months ago, Marianne Russo of The Coffee Klatch invited me to co-host her Blog Talk Radio interview with Dr. Russell Barkley.   We spent an hour talking to Dr. Barkley about his model of executive functioning and how it impacts both kids and adults with ADHD.  Listen here to gain insight from one of the top ADHD experts.

Listen to internet radio with The Coffee Klatch on Blog Talk Radio

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Prioritizing and Procrastination with ADHD

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Recently, as I was preparing for my procrastination discussion with Tara McGuillicudy on ADHD Support Talk Radio I asked my Twitter followers for input.  The first theme that arose was prioritization which tends to be difficult for someone with ADHD.  When someone has trouble prioritizing, it can lead to procrastination simply because you don’t know where to start.

Skill Building

While prioritizing can be difficult for someone with ADHD, it is a skill that can absolutely be developed.  Stop reading for a moment while you get a piece of paper and a pen.  Don’t wait until later (don’t procrastinate!)

Make three columns on your paper and label the columns, “Task”, “Must?” and “When?”  In the task column write down everything you can think of that is currently on your To Do list.  Don’t worry about the other two columns for now.  I recommend just writing out the list to avoid getting stuck on the actual priorities at this point.

Do you dislike the idea of writing a list?  If you prefer another method, try using sticky notes and putting them up on a wall.  The movement can be helpful and you can move your tasks around as needed.

Prioritize

After your list is done, go back and answer the question, “Is this something I must do?” and answer yes or no.  Next, for the items that must be done answer the question, “When must this be complete?”  After you have done this, look at your must dos that are due in the next few days.  These are most likely your top priority and need to be tackled first.

Rewrite

Now, write down your top priorities in your planner on the day that you plan to complete the task.  What?!?  No planner?  Be sure to get my guide to choosing the right planner before starting your shopping.

Now that you have your prioritized list, we have broken down one barrier to procrastination!  Congratulations!

Teleseminar

To learn more about overcoming procrastination with ADHD, join me on May 31, 2011 for a free teleclass titled “Procrastination and ADD / ADHD: Strategies for the Real World“.  I will help you identify how procrastination affects you and learn how to develop strategies and an action plan to overcome procrastination in your life.

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