Three MORE Things You’re Doing Every Day That Make Your ADHD Worse

Three MORE Things You’re Doing Every Day That Make Your ADHD Worse


There’s no better way to get back into something you haven’t been doing for awhile than to simply jump in the saddle. Today, I would like to thank an esteemed colleague – Alan Brown (aka the ADD Crusher) – for taking the reigns with this guest post. There are many reasons I adore Crusher’s voice, but the biggest is his no-BS, tell-it-like-it-is way of getting straight to the heart of ADD matters. Enjoy!

 

In a recent guest blog on Carol Gignoux’s LiveADHDFree.com, I expounded on a recurring Crusher theme: things we ADDers do every day – wittingly or unwittingly – that make our ADHD worse. I tackled three items:

  • Eating Crap (which stultifies our ADD brains)
  • Crappy Sleep (which amplifies our ADHD)
  • Playing Hide-n-Seek (losing and forgetting stuff)

I have a long list of such items that I regularly write about or teach in the ADD Crusher™ videos, so I thought I’d use this blog to share a few more. Herewith, three MORE things you’re doing every day that make your ADHD worse…

 

SCREENSUCKINGScreensucking Teeshirt (1)

Coined by Dr. Ed Hallowell, it describes the ridiculous amounts of time we spend in front of electronic screens – TVs, laptops, video games, tablets, smartphones. It makes our ADHD worse by stealing precious time, inhibiting healthy sleep and diverting us from doing the stuff we KNOW we should be doing!

Here are three steps to bucking screensucking:

  1. List all media habits in order of time committed (TV, gaming, Facebooking, etc.).
  2. Identify ONE media activity you can do less of – or eliminate.
  3. Assign yourself a new, more productive or enriching activity to take its place.

 

Take charge of your media life and you’ll start taking charge of your ADHD!

 

MULTITASKING Multitasking-ADHD-ADDCrusher

Why can’t we just do what the rest of the world SEEMs to do so easily – just get stuff DONE?! So much of our stress comes from not finishing what we’ve started, in large part because we are so easily pulled away from important tasks – and into titillating, low-priority BS.

 

We like to think of this as “multitasking”, but research shows that even the best multitaskers, um, totally suck at multitasking.

The trick to staying on task is mentally LABELING important tasks and diversions as follows:

  1. What I’m Doing Now. Get ENGAGED in an important task by determining forcefully that THIS IS WHAT I’M DOING NOW.
  2. BS That Is Not What I’m Doing Now. Keep from getting pulled AWAY from that task by labeling things that are “NOT WHAT I’M DOING NOW” as such. Most of the time, it’s BS that is NOT really important (e.g., checking your emails every 10 minutes is BS).
  3. Important, But Not What I’m Doing Now. IMPORTANT things that are NOT what you’re doing now are harder to dismiss. But you need only dismiss them temporarily — by writing a note so you can come back to it.

Get in the habit of using these labels for thoughts and things, and you’ll start seeing more stuff GET DONE! (Here’s a little ADD Crusher™ video clip on this trick.)

 

DOING IT ALL YOURSELF Delegate-Authority-ADHD-ADDCrusher

We ADDers spend huge amounts of time trying to do things at which we suck – or just needn’t be doing ourselves. Things that people around us can and will do FOR us – if we are WILLING and ABLE to hand them off.

If you could delegate just two things this week, you’d free up gads of time. Ah, easier said than done. And there are two reasons we suck at delegating – and fortunately a solution for each.

  1. Can’t give a subordinate a clear roadmap to completion of a task? Then you can’t delegate it. So TAKE THE TIME TO PREPARE GOOD INSTRUCTIONS BEFORE even trying to delegate.
  2. Delegating means asking something of another person, but we don’t feel entitled, we’re always aiming to please. The solution is to be up front about your inability to do the task well, and compliment the person on her ability to do it better. Makes it a Win-Win.

There ya go. Three more things that, if reduced even modestly, would make your ADHD more manageable. ‘Til next time…

Make sure to check out the third and final part in this series on Alan Brown – ADD Crusher’s – blog HERE!

 

Alan-Brown-ADDCrusher-ADHD An executive and entrepreneur, Alan was  diagnosed as an adult, but found it difficult to  learn coping strategies from books – so he  developed his own mess-to-success strategies.  The resulting 10 “Ways” comprise the ADD  Crusher™ approach — interactive, engaging  videos and tools for ADHD adults seeking greater  life fulfillment. If this blog post was of even  modest interest to you…then you’ll go freakin’ crazy for Alan’s ADD Crusher™ Videos & Tools. Money back, guaranteed. 

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7 Comments

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    • 2
      Andrea

      Bryan, when are you going to start offering classes on delegating and keeping track of “many things and the people doing them” … I will pay a handsome price if you enroll me first! :)

  1. 3
    Zoe Kessler

    Thank you Alan, for another succinct, direct, and highly motivating missive! I love your work and really appreciate the serendipity of finding this guest post.

    Admittedly, I was hanging out on Twitter this evening and stumbled onto this post. So I guess the negative action of my nightly “screensucking” has led to a positive result (i.e., how to cut down on it) which I otherwise might not have found had I not been screensucking in the first place.

    As a writer, lately I’ve noticed that being at my desk has become a slippery slope into undisciplined and excessive time on Facebook; e-mail; YouTube; LinkedIn; and yes, even Twitter. (Part of my problem is I’ve been in a post-book-completion stupor; online time-wasting has rushed in to fill in the void of not working on a book!)

    Alan’s excellent post reminded me that all that time I say I don’t have to practice bass guitar is actually there – only it’s being wasted on unproductive online activities (ironically, even the Twitter feed that led me here).

    I vow to do better and get my life back!

    Thanks Alan, and thank you Andrea for hosting this guest post. Great to connect with everyone here!

    Cheers,
    Zoë Kessler
    Zoe Kessler recently posted..Jagged Little PillMy Profile

    • 4
      Andrea

      I agree with ya Zoe, thanks for the excellent post Alan!

      When I read your comments Zoe I am a tad envious that you actually know where your time is being sucked up. I spend a lot of my “free time” wandering around from room not really sure where I am going or why. I need to get a Border Collie whose only job is to “herd me” between the hours of 8 p.m. and midnight.

      Funny you mention you don’t have time to practice bass but the time is actually getting sucked up elsewhere. I recently read “168 Hours: You Have More Time Than You Think” by Laura Vanderkam. I used to say “I don’t have enough time…” almost as often as I breathe. Reading it was a really good reality check, and quite shocking when I realize how much of time is spent aimlessly!

  2. 5
    Alan Brown

    Thanks Bryan, Zoe and of course our hostess with the mostest, Andrea, for your kind words.

    I can only imagine how tough it is to NOT get sucked into unproductive screensucking when your profession (and/or or alter ego) REQUIRES you to spend a lot of time in front of a screen and IN social media.

    Which brings me to the five-minute retreat and bass practice. I spend tons of time in front of a screen, so I make sure I get up a couple times an hour for a screen retreat of five minutes or so. If even just to walk around the desk 3x. But more often, I use it to practice guitar for 5 minutes, which is a form of meditation and mental recharging.

    And THAT trick is aided by keeping your guitar or bass case close by!! It’s not as effective as practicing for an hour or two every other day, but it does result in progression (no pun intended). Anyway, ROCK ON, indeed!

    Alan

    • 6
      Andrea

      A lot can be accomplished in 5 minutes when you use that 5 minutes deliberately with thought and presence – thanks for reminding us of that Alan!

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