Adults – Focus For Effectiveness

As You Transition to Something New, Remember What Worked

As we approach transitions, whether it is transition to the new school year, a new job, or a move across country, we can build on our successes by remembering what worked. And then going from there.

School – love it, hate it, or just tolerate it, the new school year is upon us.

Whether we are students, parents, other family members, or know someone who is, many of us are ruled by school academic calendars. Many K-12 schools and colleges have already started and others will start soon. So how do we make a smoother transition to another school year?

If we are going back to school or supporting someone who is, there are several questions to ask:

What worked?

Really think through what worked last year. It’s easy to focus on the things that didn’t work. We can get stuck on the should’ve, could’ve and might’ves and wonder: What’s the use? Why try?

But if we focus on what worked, our mindset shifts and opportunities for success become apparent. Everyone’s wins are different, but it’s important to think about what worked so we can do it again.

As an example, it could be that keeping a calendar of assignments, tests, practices, games, and performances really made a difference – at least for a little while.

If it worked well, keep it up! Do it again. Rinse and repeat.

What could be tweaked?

If something kind of worked, we might look at the obstacles that got in the way and figure out what might be tweaked. For example, maybe you kept a paper calendar, color coded by family member or class, and it just got too much to keep up. What about trying an electronic calendar that can be easily changed as necessary? Maybe you kept an electronic calendar and it worked great – until it didn’t – because you found that you weren’t really looking at it. What about figuring out a way to help you remember to check your calendar? That could be a reminder on your phone to check your calendar at certain times of the day or maybe a reward for yourself for doing so. Whatever it takes to make the habit stick more readily.

There is no right or wrong way of doing things. There’s just works for you and your brain.

If ADHD coaching or consulting might be something to add to the mix, contact us. We will be happy to help you set yourself up for success during whatever transition you are approaching.

Finding the Time for Coaching

Joe was stuck. He was overwhelmed. He was worried about keeping his job. And he was tired. He worked hard all day, barely taking time for lunch at his desk, and got to the end of the day with only a fraction of his work completed. He thought he had a handle on his ADHD with the structures he tried to put into place, but he felt like he was fighting a losing battle. The creative solutions that he devised only worked for a little while and then he was back to the consistent inconsistency that frustrated him so much. The backlog of work increased as his confidence plummeted.

Someone suggested working with an ADHD coach to help him with the difficulties he had with time management, procrastination of boring tasks, general organization, and staying focused, but he would always say, “But I don’t have time for ADHD Coaching!”

It’s not uncommon that someone might feel they would like the assistance from an ADHD coach, but can’t imagine being able to find the time for it. They are always running to catch up, working really hard, doing their best, and trying not to give up. It seems that although coaching might help, there’s just no time.

However, ADHD coaching is often most useful precisely when you feel you can’t possibly add one more thing to the day’s TO DO list. Why? Coaching can help you prioritize the things you want to do and figure out when, where and how you want to accomplish your goals. It can help you determine the next steps to take so you can move forward. Coaching allows you to identify your intentions or how you might want to handle a specific situation. It helps you to figure out the specific-to-you strategies that utilize your strengths to bypass those things that typically trip you up. Coaching, in other words, allows you to be more efficient, more effective and less overwhelmed because what had seemed insurmountable now feels doable. And who doesn’t have time for that?

Those who participate in coaching say the time spent in the coaching session saves them valuable time because they are not frozen with indecision, or reinventing the proverbial wheel, or keeping busy while not accomplishing what they need to. They say coaching allows them to see possibility, not only the barriers. They say coaching allows them to be more efficient and more effective. Instead of feeling overwhelmed or frozen, those who engage in ADHD coaching leave the coaching session with a plan for effectiveness and the coach’s support to realize that plan, moving forward toward a balance of efficient work and well-deserved play.

Coaching is a gift you give yourself to help you flourish with ADHD. We are here to help.

Note: this post appeared as a guest blog for Laurie Dupar’s Coaching For ADHD website.

Reaching Out for Assistance is a Sign of Strength – Not Weakness

One of my clients recently commented about the energy it takes to just get through the day. It’s clear that people with ADHD often have to dig deep to find the wherewithal and motivation to just keep going, one step at a time.

I often see resilience develop with people with ADHD … in order to do what is theirs to do, people see what is in front of them, take a deep breath, get started and just keep going. It’s exhausting. It’s admirable. It’s time-consuming. And it often works.

Sometimes, though, the gap is just too wide between what the world is requiring of us (our classes, our job, our family, or our health) and what we can do on our own. It’s at that point that we can benefit from the help of others, whether that is a tutor, a mentor, a health professional – or an ADHD coach.

It’s not weakness to seek assistance. Quite the contrary, it takes courage and trust to reach out for needed help. It always inspires me when someone is proactive and contacts me after recognizing that too-wide gap between expectations and performance.

Sometimes we know what we need to do to reach our goals. And we need to “just” put one foot in front of the other with the resources that we have. But, at other times, we can get overwhelmed and the path (or maybe even the goal) is not clear. We might have difficulty with procrastination, prioritization, time management, focus, or follow through that gets in the way of our forward movement. That’s when reaching out is appropriate.

With needed assistance, people can more easily do what needs to be done. People are more successful, frustration and overwhelm lessen, and there’s an upward spiral of confidence, motivation, achievement, and well-being.

ADHD coaching can often be a game changer as people develop the skills, strategies and tools that allow them to thrive with ADHD. Contact me for a complimentary consultation to see if ADHD / executive function coaching is the next best step for you.

Adjusting Your Aim

Michael Jordan said, “I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

Michael didn’t give up in the face of failure. He paid attention to what worked and what didn’t work, adjusted his aim and didn’t let the missed shots keep him from trying again.

We need to do the same.

Stanford psychologist Carol Dweck found through research that one’s mindset makes all the difference. With what Dweck calls a “fixed mindset,” people believe that their intelligence and abilities are pretty much carved in stone, unable to be developed. If Michael Jordan had felt that way, he might have stopped trying after the first missed shots.

It takes a leap of faith to keep moving toward one’s goals in the face of failure, especially when one has ADHD. But we can learn to develop what Dweck calls a “growth mindset,” the belief that we can build on our inborn intelligence and talents through dedication and effort. This mindset can help us learn from our mistakes, more easily move toward our goals, and continue to grow and change throughout our lives.

Missteps are part of life whether you have ADHD or not. But it seems that those with ADHD feel each misstep that much more. Instead of beating ourselves up for things not going as they might, we can look at what happened and ask, “What did I learn from this?” It helps to anticipate what might get in the way of our goals as we readjust our plans. And then we can take the next shot with confidence that it will work, or that we can adjust our aim again to get closer to our goal.

Give us a call. We would be delighted to talk with you about how ADHD coaching might help you adjust your aim and move toward your goals with ease.

ADHD Coaching to Support Healthy Lifestyles

Research done by Russell A. Barkley, Ph.D. and Mariellen Fischer, Ph.D. and published in the Journal of Attention Disorders addressed the reduction in healthy life expectancy of people diagnosed with ADHD due to adverse health and lifestyle activities. The longitudinal study was eye-opening, but pointed to the need for individuals and the professionals with whom they work to talk about lifestyle choices in order to positively impact life expectancy.

At the 2019 Annual International Conference on ADHD Melissa Knight and I made a presentation about how ADHD coaches can help their clients in addressing lifestyle choices such as nutrition, exercise, sleep, driving habits, smoking, etc. that impact estimated life expectancy and the quality of one’s life.

I was happy to see the following write up on the ADHD Coaches Organization (ACO) blog highlighting the November, 2019 presentation.

The Role of ADHD Coaching in Supporting Healthy Lifestyles: Taking Research into Practice

By Melissa Knight, MA, PCC and Roxanne Fouche

Take Away: The importance of working together as a team when providing support for someone with ADHD. The team members can include a therapist, doctor, educator, coach and parents.

More Information: High-risk behaviors that occur earlier in life influence possible health concerns as people age, which then influences the increased risk for earlier mortality. What we have learned is that although ADHD is a serious public health concern, improved estimated life expectancy (ELE) may be achieved with proper treatment. It may be possible to improve the risks associated with lower ELE through treating ADHD, especially in improving self-regulation.

It is important that coaches become aware of this research to educate and support our clients with ADHD in implementing strategies for a healthier lifestyle. Coaches can play a significant role in facilitating change for our clients. Through this process, increased awareness concerning ADHD management, self-regulation, and lifestyle choices can occur. When clients increase their awareness, implementing lifestyle changes can follow.

Through Powerful Questioning and Direct Communication, Awareness is created, leading to Designing Actions. When a coach inquires about a client’s lifestyle, this provides an opportunity for the client to explore how behaviors can impact health. Through this process, the coach also helps the client to identify their values and motivation, which supports the client in understanding why a goal is important. When values are connected to motivation, there is a stronger possibility of success. Next, the client can move forward into brainstorming and strategizing alternative lifestyle choices. In addition to providing education to their clients, ADHD coaches are accountability partners. It is this accountability piece that is crucial for keeping these goals in the here and now for the clients in between coaching sessions.

Contact me for information about ADHD / Executive Function coaching to discover and implement individualized strategies, skills and habits that support healthy lifestyles, effectiveness and well-being. ADHD coaching is conducted in person in San Diego, by phone or via the internet.

ADD Successful Goal Setting

As the new year starts, many people make promises to themselves regarding better physical or financial health, learning a new skill, or how they conduct themselves in the world. Although these goals are heart-felt, unfortunately most research shows that New Year’s Resolutions are often abandoned by the end of January whether or not ADD/ADHD characteristics are part of the picture. It’s not that we don’t want these things, and it’s not because we lack willpower. We often give up on our goals because we haven’t set ourselves up for success.

How many times have you caught yourself making a promise to yourself or to someone else, saying “this time it’s going to be different“ without really changing the way you approach the goal? It doesn’t make sense to do the same things over and over and expect different results. There is an alternative.

As an example, I would love to play the piano much better. It would be so gratifying to sit at the piano, look at complicated music, and just have my fingers play music effortlessly. But it’s a huge goal and I can’t just magically wish it to happen.

As I set myself up for success for this goal, I need to consider what has worked (or kind of worked) for similar goals, as well as what has not worked at all. I need to be honest with myself. In order to set myself up for success, I also need to think about:

WHAT exactly I want to accomplish
WHY this goal is important to me
WHEN I want to do the things I set out to do … and
HOW I want to plan for success

It’s a combination of SMART goals (specific, measurable, achievable, relevant and time-bound) and knowledge of oneself and how to leverage our interest and motivation.

For my piano skills goal, I want to be able to play songs in an Adult Intermediate piano book with ease and have memorized six pieces by the end of the year. I want to do this to push myself a bit, and have fun perfecting a skill that gives me joy.

I know that when I make too big of a goal, I can get frustrated. I know that I cannot work on too many goals at once, as that can get overwhelming. I also know that I work best with flexible structure.

I want to start this week, keeping track of the time I practice and log a minimum of 1 ½ hours/week. That’s a little over 15 minutes a day, which is do-able. I am going to try to do my piano practice in the morning, but on busy mornings, I would like to sit at the piano at the end of the day. My reward (and inspiration) will be listening to piano music via a streaming service.

I will share this goal with my family so I can have some accountability and although I don’t like the idea of playing for an audience, maybe I can record my playing so they can listen to it without the pressure of performance. Additionally, my intention is to give myself “permission to be human,” knowing that there will be some weeks that I will not meet my goal. After those weeks, I will revisit my plan and adjust accordingly.

So what goals do you want to work toward? What would make your life easier or more rewarding? What would make a big difference?

As you move toward your goals, the assistance of an ADHD / Executive Function coach may help you determine the strategies and habits that will provide more success, fulfillment and balance in your life. Contact me for an initial consultation and we can talk about how ADHD coaching can help you successfully achieve your goals with ADHD.

Lead With Your Strengths

You build a life on your talents and strengths – what is good and right about you – not on your weaknesses, however skillfully they might be corrected. Dr. Edward Hallowell, Delivered From Distraction

Can you name your personal strengths? When asked that question, most people stumble for an answer. A 2001 study in the U.K found that only about 1/3 of the people can identify their own strengths. We can safely assume that the numbers are greatly reduced for people with ADHD.

It’s frustrating to have one’s ADHD weaknesses and challenges come to mind much more easily than one’s strengths and gifts. It’s no wonder, really, as ADHD challenges seem to be ever present, somehow overshadowing the strengths that we bring to the world.

Advantages of Using Strengths

Despite people’s perhaps natural tendency to orient toward weaknesses, we know through research that people who use their strengths are happier, more confident, have higher levels of self-esteem, have more energy and vitality, experience less stress, are more resilient, are more likely to achieve their goals, perform better – and are more engaged – at work, as well as being more effective at developing themselves and growing as individuals. (A. Linley, J. Willars and R. Biswas-Diener, The Strengths Book)

It Starts With Awareness

To a certain extent, focusing on the negative is a survival technique ~ we need to be aware of the lion that is about to pounce. However, after a lifetime of frequent frustration and challenges, focusing on the negative can become a habit. Fortunately, we can change habits that don’t serve us – and it starts with awareness.

Identify Your Strengths

So how do you move forward? The first step is to identify your strengths; you can do so by taking the free 15-minute VIA Survey. Taking the survey will move you toward recognizing, appreciating and remembering your strengths so you can build on them for more and more success.

If we can be of assistance as you identify and use your strengths in new and different ways, contact us at info@FocusForEffectiveness.com.

What Are Your “Magic Wand” Wishes?

If you had a magic wand, and you could – with one touch of this magic wand – give yourself the strategies, the skills, the insight or the appreciation that would serve you, what would your magic wand wishes be?

As individuals with ADHD have very unique combinations of strengths and challenges, the answers vary from person to person, but typical responses include:

focus without constant distraction
stop procrastinating and start on things that need to be done
actually finish what I start
prioritize
get organized
keep track of things that I have to do
keep track of my belongings (phone, keys, glasses, etc.)
get to places or get stuff done on time
understand and accept my ADHD
keep going when things get tough
use my gifts rather than being stopped by my ADHD challenges
not be ruled by my impulses
have more confidence in myself

The magic wand question is a good one to ask yourself. What do I really want? What ADHD traits would I like to get a handle on? What would make me happier and more efficient? What would allow me to flourish with ADHD?

And then, with a coach, a friend, or your own wise counsel, take a breath and begin planning how to realize those desires.

Don’t try to change everything at once, and recognize that it’s probably best to start small so you can sustain the changes. Those small successes create a self-reinforcing positive spiral that allow you the momentum to keep adding habits that work for you.

So what are your magic wand wishes? Feel free to comment below. And if we can be of assistance in helping you plan how to realize your magic wand wishes, contact us at info@focusforeffectiveness.com.

Work With Your Strengths, Values and Passions

In this Venn diagram there are three intersecting circles where your strengths, values and passions might be written.

In the circle on the bottom are the things you do well – the many strengths that you have, the things that people compliment you on, and the things about yourself that you might feel most proud.

In the circle on the top left are the things that are important to you – your values, the meaning or purpose in your life. It could be love, service, supporting a cause that you feel strongly about – there is no right or wrong here. It’s what drives you.

In the circle on the top right are the things that you love to do – your interests, your passions, and for those with ADHD, sometimes the things that you find yourself doing instead of what you set out to do. These are the things that you would do for free, but hopefully get someone to pay you for.

The place where the circles intersect is where people are most happy, at their best and most successful – and this is where our ADHD challenges don’t show up as readily, if at all.

Think about it: You are doing what you love to do, you are really good at it and it’s important to you. You are happy. You lose track of time. You are rocking it, whatever “it” is. And it feels good.

Have you ever been on the field and just zoned in on the ball, perhaps surprising yourself or others about how focused and determined (and successful) you are? Have you ever been visited by your muse when you are doing something creative, and the words or images flow seemingly without effort?

Positive psychologists would call this the state of “flow“ but you might call it “being in the zone,” “totally immersed,” or “in the moment.” It’s this place where you are obviously at your best – it’s no coincidence that this is also the place where your “ADHD shadow” is the smallest. You might call this high noon for the ADHD shadow, where the shadow exists, but it isn’t very apparent to yourself – or to others.

So recognizing that we all have our moments of flow, the question is: How can arrange our lives so that we are more engaged, more successful, and happier more of the time?

Ask yourself:

What is important to me? What do I value most highly?
What are my strengths? What do I do particularly well?
What really interests me? What do I feel passionate about?

The answers to those questions will help you find ways to have more “in the zone” moments where you are at your best – and able to do your best.

And, of course, if we can be of assistance to you as you strive for more of those positive moments, contact us at info@FocusForEffectiveness.com.

Getting Things Done

One common frustration of people with ADD/ADHD is not being able to accomplish the things that need to get done. Sometimes we know what we need to do and just can’t seem to “make ourselves” do it. Sometimes, we are so overwhelmed with the sheer number, or the complexity, of the things that need to be done that we just don’t know where to begin. Sometimes we know the things we need to do, and are determined to accomplish them, but distractions get in the way of our best intentions.

In order to get things done, the first step is figuring out the stumbling blocks. Once we know what’s getting in the way, it’s easier to know how to move forward. In getting through the tedious or boring tasks, we can keep ourselves on track by working in small increments with breaks, as needed, until we finish the task and can reward ourselves. In getting past the overwhelm of complex tasks, we can break down the tasks into do-able steps, giving ourselves intermediate due dates for accomplishing them. If distractions are an issue, we can set up our working environment to minimize distractions, by listening to soft music with earphones, or turning off email notification on our computers, for example.

Of course, everyone is different and what works for one person may or may not work for another. (And it’s often the case that what works one day may not work the next.) Pay attention to what’s getting in the way and experiment with ways to use your strengths while working around your challenges.

Call us for a complimentary consultation to explore how coaching might help you work smarter and accomplish more.