September 13, 2010

I'm Still Here! Improving Day by Day and Getting Things Done!

I'm still here - I haven't posted for 19 days now. I have lots of content built up, but have had other priorities to attend to. Mostly, I've been 'getting things done'. Which is amazing.

I had a week of vacation recently, and I call it a week of 'chorecation' because I did chores. I don't resent this, because I see it as paying down the debt of having not attended to the important, priority things for the last several decades. I'm on my way to changing habits in a good way - I credit the effects that Strattera is making in me - my working memory is improving like crazy, my impulsivity has dwindled considerably, my 'hyperfocus' or inappropriately focused perseveration has diminished a great deal. My relationship with my wife is improving, as she is noticing changes in me too. I'm very pleased with my progress.

I'm up to 40 mg of Strattera a day now, feeling good about it. Dry mouth from time to time but nothing a glass of water won't fix. At least I'm not suffering from limbs-falling-off side-effects.

I came across this video just now, and thought you might find it as interesting as I did:


Enjoy,

Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 25, 2010

That Which I Accomplished This Fine Day In Spite of my ADHD Addled Brain

This week I have been on vacation, and I although I've been burning the candle at both ends (going to bed late, knowing that our little boy would wake up early as he has been feeling poorly), I took a nap yesterday for 2 hours and felt like that fixed me up for a day or two. I really need to get more sleep. I am working on that, my dear ADHD-addled brain. Oh yes, I'm talking to you.

On the weekend, we went to Chapters books. I bought "ADD-Friendly Ways to Organize Your Life", by Judith Kolberg & Kathleen Nadeau, Ph.D. This is quite possibly the awesomest (yes, I just wrote that) book I have read on ADHD self-help so far. I will get more into it in a few days, but I have spent two hours or so reading it, and picked up on a few great tips. It is a classic decluttering organization book, but written to an ADHD audience - noting tendencies and explaining how these disorganized habits relate to the ADHD brain. Oh yes, I'm working on you, dear brain.

I am actually really excited about this book - can't wait to read more of it tonight. While reading it, I have my notebook to take notes in, as the book seems to inevitably spark reminders in my head.

Prioritization of efforts is key to organizing a life wracked with ADHD (awesomest verb of the day). For example, you want to do First Things First, as opposed to doing thing based on a strategy of doing whatever occurs at the moment, etc... I've been doing that most of my life, or so it would seem.

I had a vacation day today, so was able to get quite a few things done at home. Here is my list as of 3:30 PM today:

  • Fed the little boy in his highchair, played with him, and then changed his diaper and dressed him, and then my wife drove him off to daycare.
  • Read some of my daily allotment of news in my Google Reader, and on my free HootSuite Twitter site.
  • Scheduled a reoccurring weekday/daily reminder in my Google Calendar to stop browsing the internet by 7:45 am and shower, shave, prepare lunch and leave for work (a tip from my book).
  • Decluttered boxes containing camping equipment. I am a bit of a pack-rat, and have decided that I store about 2 or 3 times more gear than I realistically will ever use. Great to think I can use a giant tin can for a cooking container over a fire, but I already have proper cooking equipment (etcetera, etcetera). Ideas are good but don't have to translate into physical clutter.
  • Practiced on the guitar, and recorded it onto video to see how it sounded. Sounds better than I think it does while actually playing. Great use of time, huh (given that I had a bunch of priorities and this was NOT one of them)? I guess I'm allowed a bit of distraction - after all, it is my vacation.
  • Sanded 2 rooms worth of walls that I PollyFilla-ed yesterday, and painted them.
  • I disassembled my wife's office desk, after clearing all the materials out of it and placing it on the sofa, and put it in the garage, for eventual pickup by a charity truck. We're changing some things around in the house.
  • Carried two large armchairs up from the basement, moved 2 side tables and a coffee table from the shed and moved them into the garage, for eventual pickup by a charity truck. Having done this, I got my workout for the day.
  • I picked up my prescription of Strattera from the local pharmacist.
  • While waiting to pick up my prescription, I thought over my earlier plan to go to the hardware store to buy some bark mulch for the garden, along with some bleach (for the house), but reconsidered because I recognized that this was not the best use of my time. Felt good I had prioritized, even though going to Home Depot is very stimulating and exciting - great for my ADHD brain. I'll go tomorrow instead - don't worry, brain.
  • I washed my car, and the front section of the house, after locating the hose nozzle which I had been looking for a couple of months. It was in the garden, obscured by soil. Don't know how it got there! This was something not on my priority list. But it sure was fun.
  • Put out the recycling into the garage.
  • Showered and shaved.
  • Vacuumed the room of the dust created by sanding.
  • Vacuumed out the computer I removed from my wife's office, not on my priority list, but oh how easy it is for my brain to lead me astray./li>
  • Answered the phone to realize I had missed a dentist appointment scheduled today for 1:30 pm. I had written down the scheduled time in Notepad on Windows, but literally a minute later we had a power blip (yesterday) which shut down my computer and erased the note. I ended up writing the wrong time down: 3:00 pm (I knew it had a 3 in it somewhere). I had scheduled my day madly today to get ready to leave in time for a 3:00 pm appointment. Lesson: Use paper or Google Calendar, and ensure that the appointment is saved. I then wrote down the new time (tomorrow at 8:00 am) again in Notepad on my computer - whoops. But I remembered about 10 minutes later and put it into Google Calendar. Phew. I guess I could have phoned the dentist this morning to confirm the time, but I was 90% certain the time I'd remembered after the power blip was correct. Shoulda trusted my instincts... :-)
  • Installed Picasa 3.8 on my computer and spent some off-task time watching the face recognition software do its thing on several thousand images. I knew I was off task, but found it hard to pull myself way. Eventually did (shiny things, and all that).
  • Ate a late lunch.
  • Put cement caulking in the back step brick gaps, and then filled all the remaining gaps with sand to stop the interlock bricks from wobbling.
  • Stopped to check e-mail.
  • Wrote this post.

That's it for now - more on my new book soon. Buy it here if you'd like... I highly recommend it!

Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 24, 2010

The Trials & Tribulations of Titration

On Friday I went to my family physician for a scheduled appointment - 4 weeks after he titrated me from 20 mg to 30 mg daily of Strattera.

I have been noticing that my impulsivity - both verbal and 'action' stuff - has improved drastically with the medication. I am more calm, taking conversations in and digesting them before speaking. My weight continues to remain down, and I had a thought yesterday that this too was likely due to improved impulse control with my diet - I wait out the temptations and have a glass of water instead of a chocolate bar and have a light meal instead of something heavy.

Side effects are minimal - some dry mouth, but that's about it.

When my doctor entered the exam room he asked me 'How are you doing?' I reviewed my experience with him for a minute or two. He then began to tell me how it is important it is to balance the side effects with the clinical effects of the drug. I sort of watched him speaking, wondering what he was getting at. Then he explained how I will need to take 'drug holidays', and that I 'can't be on this forever'. So then I began to wonder if he thought Strattera was a stimulant medication. I have close to zero faith in my family doctor's knowledge about ADHD.

I told him that I had read 'drug holidays' are no longer recommended to patients who take stimulant medications. And I said either way, it didn't apply to me as Strattera is a non-stimulant medication. I didn't even bring up his 'forever' comment - I was thinking instead about what my new doctor will be like, the one I intend to switch to from this idiot.

He then abruptly told me that I should come back in a month and continue to monitor my progress. Given that he hadn't actually asked me any specific questions about my progress, other than 'How are you doing?', I doubted his judgment, and immediately responded to him.

I brought up that I understood from the Canadian ADHD Practice Guidelines that the dose of Strattera can be brought up to 60 to 80 and generally not more than 100 mg, and that my understanding generally from reading a great deal about Adult ADHD, that it is not at all unreasonable to increase the rate of titration given the relatively low side effects that I am experiencing. He began to talk about how the medication can keep me awake, and I quickly reminded him that Strattera is not classified amongst the psychostimulants, and therefore would generally not have an effect on my sleep. And that indeed Strattera has been demonstrated to be an effective anxiolytic in the case of co-morbid anxiety disorder, as I am led to believe my diagnosis contained. I told him that it was my expectation, and that "respectfully, I have to disagree with your opinion on this", that I was going to get an increase in medication.

He paused, and then casually suggested that we go up to 40 mg of Strattera, and that we meet again in a month. I politely agreed. He wrote the prescription and I said 'thanks' without wishing him a good day.

So my intention is to change doctors - to one who has experience with Adult ADHD, and one who is in Toronto (where I live).

A quick question for readers - I asked my doctor a couple of visits ago if I could see the diagnostic notes that the clinic had delivered to him for my records, and he told me that 'these things are generally confidential'. I didn't pursue it, but it kinda seems that they are my patient records, and that I should be allowed to view them. Plus I would really like to read the diagnosis and notes, because I believe it will help me more fully understand my diagnosis, towards the goal of self-coaching and understanding my treatment more. Am I being unreasonable?

Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 20, 2010

Twitter Posting Roundup from @MungosADHD

Here is a roundup of my most recent Twitter posts from @MungosADHD:
Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 18, 2010

Twitter Posting Roundup from @MungosADHD

Here is a roundup of my most recent Twitter posts from @MungosADHD:
  • Are We There Yet?.....No?..... Damn.: writing...writing...and more writing.... http://ow.ly/2qNgV
  • Efficacy of Meta-Cognitive Therapy for Adult ADHD -- Solanto et al. 167 (8): 958 -- Am J Psychiatry http://ow.ly/2qNeK
  • ADD'ing it all up: The triggers for my son http://ow.ly/2qNcY
  • Coach Nancy: Eight Strategies to Help You Get Moving http://ow.ly/2qNaK
  • Adult ADHD Relationships: How Does Love Survive ADHD? | ADDaboy! - HealthyPlace http://ow.ly/2qN9X
  • ADHD Roller Coaster: "Is It You, Me, or Adult A.D.D.?" · ADHD Cyber Command On The Watch! http://ow.ly/2qMXB
  • (Part 1 of 2) Is It You, Me, or Adult non-ADHD? 10 Tips for Living with a non-ADDer | ADHD from A to Zoë http://ow.ly/2qMWm
  • (Part 2 of 2) Is It You, Me, or Adult non-ADHD? 10 Tips for Living with a non-ADDer | ADHD from A to Zoë http://ow.ly/2qMVu
  • Your Way | ADHD and Marriage http://ow.ly/2qMUD
  • ADHD and Intensity - 6 Tips for Damage Control | ADDaboy! - HealthyPlace http://ow.ly/2qMSl
  • ADD'ing it all up: Great ideas out the window. http://ow.ly/2qMQl
Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 17, 2010

50 Incredibly Useful Tips For Managing Adult ADHD

Here are 50 incredibly useful tips for managing Adult ADHD, written by Edward M. Hallowell, M.D. and John J. Ratey, M.D., along with an opening introduction. These are the authors of Driven from Distraction, which you can purchase in my online Adult ADHD store.

The treatment of adult ADHD begins with hope. Most people who discover they have ADHD, whether they be children or adults, have suffered a great deal of pain. The emotional experience of ADHD is filled with embarrassment, humiliation, and self-castigation. By the time the diagnosis is made, many adults with ADHD have lost confidence in themselves. Many have consulted with numerous specialists, only to find no real help. As a result, many have lost hope.

The most important step at the beginning of treatment is to instill hope once again. Individuals with ADHD may have forgotten what is good about themselves. They may have lost, long ago, any sense of the possibility of things working out. They are often locked in a kind of tenacious holding pattern, bringing all theory, considerable resiliency, and ingenuity just to keeping their heads above water. It is a tragic loss, the giving up on life too soon. But many adults with ADHD have seen no other way than repeated failures. To hope, for them, is only to risk getting knocked down once more.

And yet, their capacity to hope and to dream is immense. More than most people, adults with ADHD have visionary imaginations. They think big thoughts and dream big dreams. They can take the smallest opportunity and imagine turning it into a major break. They can take a chance encounter and turn it into a grand evening out. They thrive on dreams, and they need organizing methods to make sense of things and keep them on track.

But like most dreamers, they go limp when the dream collapses. Usually, by the time the diagnosis of ADHD has been made, this collapse has happened often enough to leave them wary of hoping again. The little child would rather stay silent than risk being taunted once again. The adult would rather keep his mouth shut than risk flubbing things up once more. The treatment, then, must begin with hope.

We break down the treatment of adult ADHD into five basic areas:

Diagnosis; Education Structure, support, and coaching; Various forms of psychotherapy; and Medication

In this pamphlet we will outline some general principles that apply both to children and adults concerning the non- medication aspects of the treatment of ADHD. One way to organize the non-medication treatment of ADHD is through practical suggestions or "tips" on management. Fifty such tips are presented below:

Insight and Education
  1. Be sure of the diagnosis. Make sure you're working with a professional who really understands ADHD and has excluded related or similar conditions such as anxiety states, agitated depression, hyperthyroidism, manic- depressive illness, or obsessive-compulsive disorder.

  2. Educate yourself. Perhaps the single most powerful treatment for ADHD is understanding ADHD in the first place. Read books. Talk with professionals. Talk with other adults who have ADHD. You'll be able to design your own treatment to fit your own version of ADHD.

  3. Coaching. It is useful for you to have a coach, for some person near you to keep after you, but always with humor. Your coach can help you get organized, stay on task, give you encouragement or remind you to get back to work. Friend, colleague, or therapist (it is possible, but risky for your coach to be your spouse), a coach is someone to stay on you to get things done, exhort you as coaches do, keep tabs on you, and in general be in your corner. A coach can be tremendously helpful in treating ADHD.

  4. Encouragement. ADHD adults need lots of encouragement. This is in part due to their having many self-doubts that have accumulated over the years. But it goes beyond that. More than the average person, the ADHD adult withers without encouragement and positively lights up like a Christmas tree when given it. They will often work for another person in a way they won't work for themselves. This is not "bad", it just is. It should be recognized and taken advantage of.

  5. Realize what it is NOT, i.e., conflict with mother, etc.

  6. Educate and involve others. Just as it is key for you to understand ADHD, it equally if not more important for those around you to understand it--family, job, school, friends. Once they get the concept they will be able to understand you much better and to help you as well.

  7. Give up guilt over high-stimulus-seeking behavior. Understand that you are drawn to high stimuli. Try to choose them wisely, rather than brooding over the "bad" ones.

  8. Listen to feedback from trusted others. Adults (and children, too) with ADHD are notoriously poor self-observers. They use a lot of what can appear to be denial.

  9. Consider joining or starting a support group. Much of the most useful information about ADHD has not yet found its way into books but remains stored in the minds of the people who have ADHD. In groups this information can come out. Plus, groups are really helpful in giving the kind of support that is so badly needed.

  10. Try to get rid of the negativity that may have infested your system if you have lived for years without knowing what you had was ADHD. A good psychotherapist may help in this regard.

  11. Don't feel chained to conventional careers or conventional ways of coping. Give yourself permission to be yourself. Give up trying to be the person you always thought you should be--the model student or the organized executive, for example--and let yourself be who you are.

  12. Remember that what you have is a neuropsychiatric condition. It is genetically transmitted. It is caused by biology, by how your brain is wired. It is NOT a disease of the will, nor a moral failing. It is NOT caused by a weakness in character, nor by a failure to mature. It's cure is not to be found in the power of the will, nor in punishment, nor in sacrifice, nor in pain. ALWAYS REMEMBER THIS. Try as they might, many people with ADHD have great trouble accepting the syndrome as being rooted in biology rather than weakness of character.

  13. Try to help others with ADHD. You'll learn a lot about the condition in the process, as well as feel good to boot.
Performance Management
  1. External structure. Structure is the hallmark of the non-pharmacological treatment of the ADHD child. It can be equally useful with adults. Tedious to set up, once in place structure works like the walls of the bobsled slide, keeping the speedball sled from careening off the track.

  2. Make frequent use of:

    1. lists
    2. color-coding
    3. reminders
    4. notes to self
    5. rituals
    6. files

  3. Color coding. Mentioned above, color-coding deserves emphasis. Many people with ADHD are visually oriented. Take advantage of this by making things memorable with color: files, memoranda, texts, schedules, etc. Virtually anything in the black and white of type can be made more memorable, arresting, and therefore attention-getting with color.

  4. Use pizzazz. In keeping with #15, try to make your environment as peppy as you want it to be without letting it boil over.

  5. Set up your environment to reward rather than deflate. To understand what a deflating environment is, all most adult ADHD'ers need do is think back to school. Now that you have the freedom of adulthood, try to set things up so that you will not constantly be reminded of your limitations.

  6. Acknowledge and anticipate the inevitable collapse of X% of projects undertaken, relationships entered into, obligations incurred.

  7. Embrace challenges. ADHD people thrive with many challenges. As long as you know they won't all pan out, as long as you don't get too perfectionistic and fussy, you'll get a lot done and stay out of trouble.

  8. Make deadlines.

  9. Break down large tasks into small ones. Attach deadlines to the small parts. Then, like magic, the large task will get done. This is one of the simplest and most powerful of all structuring devices. Often a large task will feel overwhelming to the person with ADHD. The mere thought of trying to perform the task makes one turn away. On the other hand, if the large task is broken down into small parts, each component may feel quite manageable.

  10. Prioritize. Avoid procrastination. When things get busy, the adult ADHD person loses perspective: paying an unpaid parking ticket can feel as pressing as putting out the fire that just got started in the wastebasket. Prioritize. Take a deep breath. Put first things first. Procrastination is one of the hallmarks of adult ADHD. You have to really discipline yourself to watch out for it and avoid it.

  11. Accept fear of things going well. Accept edginess when things are too easy, when there's no conflict. Don't gum things up just to make them more stimulating.

  12. Notice how and where you work best: in a noisy room, on the train, wrapped in three blankets, listening to music, whatever. Children and adults with ADHD can do their best under rather odd conditions. Let yourself work under whatever conditions are best for you.

  13. Know that it is O.K. to do two things at once: carry on a conversation and knit, or take a shower and do your best thinking, or jog and plan a business meeting. Often people with ADHD need to be doing several things at once in order to get anything done at all.

  14. Do what you're good at. Again, if it seems easy, that is O.K. There is no rule that says you can only do what you're bad at.

  15. Leave time between engagements to gather your thoughts. Transitions are difficult for ADHDers, and mini-breaks can help ease the transition.

  16. Keep a notepad in your car, by your bed, and in your pocketbook or jacket. You never know when a good idea will hit you, or you'll want to remember something else.

  17. Read with a pen in hand, not only for marginal notes or underlining, but for the inevitable cascade of "other" thoughts that will occur to you.
Mood Management
  1. Have structured "blow-out" time. Set aside some time in every week for just letting go. Whatever you like to do-- blasting yourself with loud music, taking a trip to the race track, having a feast--pick some kind of activity from time to time where you can let loose in a safe way.

  2. Recharge your batteries. Related to #30, most adults with ADHD need, on a daily basis, some time to waste without feeling guilty about it. One guilt-free way to conceptualize it is to call it time to recharge your batteries. Take a nap, watch T.V., meditate. Something calm, restful, at ease.

  3. Choose "good", helpful addictions such as exercise. Many adults with ADHD have an addictive or compulsive personality such that they are always hooked on something. Try to make this something positive.

  4. Understand mood changes and ways to manage these. Know that your moods will change willy-nilly, independent of what's going on in the external world. Don't waste your time ferreting out the reason why or looking for someone to blame. Focus rather on learning to tolerate a bad mood, knowing that it will pass, and learning strategies to make it pass sooner. Changing sets, i.e., getting involved with some new activity (preferably interactive) such as a conversation with a friend or a tennis game or reading a book will often help.

  5. Recognize the following cycle which is very common among adults with ADHD: Something "startles" your psychological system, a change or transition, a disappointment or even a success. The precipitant may be quite trivial. This "startle" is followed by a mini-panic with a sudden loss of perspective, the world being set topsy-turvy. You try to deal with this panic by falling into a mode of obsessing and ruminating over one or another aspect of the situation. This can last for hours, days, even months.

  6. Plan scenarios to deal with the inevitable blahs. Have a list of friends to call. Have a few videos that always engross you and get your mind off things. Have ready access to exercise. Have a punching bag or pillow handy if there's extra angry energy. Rehearse a few pep talks you can give yourself, like, "You've been here before. These are the ADHD blues. They will soon pass. You are O.K."

  7. Expect depression after success. People with ADHD commonly complain of feeling depressed, paradoxically, after a big success. This is because the high stimulus of the chase or the challenge or the preparation is over. The deed is done. Win or lose, the adult with ADHD misses the conflict, the high stimulus, and feels depressed.

  8. Learn symbols, slogans, sayings as shorthand ways of labeling and quickly putting into perspectives slip-ups, mistakes, or mood swings. When you turn left instead of right and take your family on a 20-minute detour, it is better to be able to say, "There goes my ADHD again," than to have a 6-hour fight over your unconscious desire to sabotage the whole trip. These are not excuses. You still have to take responsibility for your actions. It is just good to know where your actions are coming from and where they're not.

  9. Use "time-outs" as with children. When you are upset or overstimulated, take a time-out. Go away. Calm down.

  10. Learn how to advocate for yourself. Adults with ADHD are so used to being criticized, they are often unnecessarily defensive in putting their own case forward. Learn to get off the defensive.

  11. Avoid premature closure of a project, a conflict, a deal, or a conversation. Don't "cut to the chase" too soon, even though you're itching to.

  12. Try to let the successful moment last and be remembered, become sustaining over time. You'll have to consciously and deliberately train yourself to do this because you'll just as soon forget.

  13. Remember that ADHD usually includes a tendency to overfocus or hyperfocus at times. This hyperfocusing can be used constructively or destructively. Be aware of its destructive use: a tendency to obsess or ruminate over some imagined problem without being able to let it go.

  14. Exercise vigorously and regularly. You should schedule this into your life and stick with it. Exercise is positively one of the best treatments for ADHD. It helps work off excess energy and aggression in a positive way, it allows for noise-reduction within the mind, it stimulates the hormonal and neurochemical system in a most therapeutic way, and it soothes and calms the body. When you add all that to the well-known health benefits of exercise, you can see how important exercise is. Make it something fun so you can stick with it over the long haul, i.e., the rest of your life.

  15. Make a good choice in a significant other. Obviously this is good advice for anyone. But it is striking how the adult with ADHD can thrive or flounder depending on the choice of mate.

  16. Learn to joke with yourself and others about your various symptoms, from forgetfulness, to getting lost all the time, to being tactless or impulsive, whatever. If you can be relaxed about it all to have a sense of humor, others will forgive you much more.

  17. Schedule activities with friends. Adhere to these schedules faithfully. It is crucial for you to keep connected to other people.

  18. Find and join groups where you are liked, appreciated, understood, enjoyed. Conversely, don't stay too long where you aren't understood or appreciated.

  19. Pay compliments. Notice other people. In general, get social training, as from your coach.

  20. Set social deadlines.
Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 15, 2010

First Things First - A Time Management Matrix to Help You Prioritize and Plan Your Life Better - A Self-Coaching Opportunity!

Adults with Attention Deficit Hyperactivity Disorder (Adult ADHD) have a difficult time prioritizing tasks, and getting the right things done on time. First Things First is a self-help book written by Stephen Covey, A. Roger and Rebecca R. Merrill. It offers a time management approach that, if established as a habit, is intended to help a person achieve "effectiveness" by aligning him - or herself to "First Things". The approach is a further development of the approach popularized in Covey's The Seven Habits of Highly Effective People and other titles.

The diagram below is the Time Management Matrix - Activities Section (download and print out the PDF version):



What is important to understand is that all of our efforts comprise in part all four of these types of activities, but that you need to ensure that an effective balance is struck between them all.

There are consequences of attending disproportionately to the types is described above.
  1. If you attend disproportionately to Quadrant I items, the Urgent & Important items, the results will be that you experience stress & burn-out, are able to manage crises, but will always be putting out fires. The hope is that in your everyday life, Quadrant I items are few and far between. Now for ADHDers, we enjoy the rush of dopamine that results from focuses crisis management. But keep doing that, day after day, and you will begin to suffer. Manage this area carefully.

  2. If you attend disproportionately to Quadrant II items, the Not Urgent & Important items, the results will be that you experience vision, perspective, balance, discipline, control and few crises in your overall life. I cannot overestimate enough - ADHDers need to spend much more time attending to Quadrant II activities - i.e. prevention and capability improvement, relationship building, exploration and recognition of new opportunities in all arenas of your life, planning and indeed recreation opportunities. This is good. Focus on this area carefully.

  3. If you attend disproportionately to Quadrant III items, the Urgent & Not Important items, the results will be that you experience short term focus, a reputation amongst family, friends and colleagues of having a chameleon character, you will see goals and plans as worthless, likely feel victimized, out of control, and experience shallow or broken relationships. This is bad. Avoid an excessive amount of activities in this area.

  4. If you attend disproportionately to Quadrant IV items, the Urgent & Important items, the results will be that you experience total irresponsibility, being dismissed from jobs, and end up dependent on others or institutions for basics needs. This is bad. Avoid an excessive amount of activities in this area.
Think about where you spend your time, and look at what real-life consequences may result based on the points I have just described.

Now, think about how you can use tools & techniques like pattern-planning, calendars, electronic organizers, paper reminders, buddy systems, timers and alarm clocks to get you to attend more to Quadrant II activities.

I guarantee that if you can spend 4 hours a day, 3 times a week, on Quadrant II activities, in a consistent and stable manner, your ADHD symptoms, your home life, your work life, your self-esteem, your general attitudes and mood will improve. Increase that time and you will get better and better results!

Use the third page of the PDF document as a planning document to list out your activities (you'll likely need to replicate this onto a much larger sheet - or sheets of paper) to help you with your analysis.

Hey. Maybe this is the self-coaching focus I need to choose, as I mentioned in an earlier posting about self-coaching. Yes. This sounds excellent!

I'd love to hear your thoughts on this post and if you decide to do any self-coaching based on this concept.

Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

August 14, 2010

Twitter Posting Roundup from @MungosADHD

Here is a roundup of my most recent Twitter posts from @MungosADHD:
Cheers,

Mungo

Thanks for reading! If you enjoyed this, perhaps you'd like to subscribe to the RSS feed.

You can also follow my tweets at Twitter.com/MungosADHD

Popular Posts