Episode 6: Thriving with ADHD

In this episode, I share the resistance I had to disclosing that I have ADHD.
Last year, the theme in our alumni membership for the stuck to unstoppable program was Time Management.

I had asked all of our alumni to track everything they do in a day.  It had been a while since I had done this activity, so of course I did it with them. When I looked at what I had done in a day, my initial feeling was SHAME. 

Here is a link to that blog post: https://www.writethedamndissertation.com/blog/a-day-in-the-life-of-a-wife-mom-business-owner-with-add

I had SO MUCH resistance around sharing it. So I started journaling and asking myself WHERE this resistance is coming from. I found an article that was writing by Sharon Saline, Psy.D. and I felt so seen.  I was able to make sense out of the resistance because my main driving thought was, "I'm a hot mess who looks like she has it all together."

But what I learned in that article, is that Perfectionism, Anxiety, and ADHD is COMMON.

In today's episode I also share a menu of choices that help me develop my executive functioning skills and keep me on track to hitting my goals. 

Full disclosure: What works for me, may not work for you. 
ADHD is tricky that way.
It's going to take self-kindness to find what works for you.

1. 1. Build Awareness... what do I need? 
2. Look at what's working, less attention to what's NOT working. This means that we have to pay attention to the things we actually do well or well enough. I keep post - it notes everywhere... I have power thoughts posted at all times. I'm my computer, on my planner. I've learned to CELEBRATE my wins.  At the end of the day... three things that went well, EVERYTHING counts.
3. Accept mistakes as part of living and learning
4. Set realistic goals and lower the expectations you have for yourself. If it doesn't feel doable, I have to break it DOWN 
5. Put the space to bed once I'm finished with it. (I make the bed the minute I get out of it, I clean up my work space before I leave it) - everything in it's PLACE.
6. Keep TO DO LISTS together (I have shopping lists on my phone, to-do lists)
7. Use habit stacking.. autopilot is GREAT 
8. Establish different days of the week/month/year to do things
9. Use the Pomodoro Method. I started using the method when I was writing my dissertation, and I STILL USE IT to complete tasks throughout my day. because it structures tasks into short bursts of focus time. It also sets a time limit for work, which can help prevent hyperfocus on a specific task for too long.  Learning time management skills can also help improve executive function. Although your brain can process information during a lengthy task, research suggests maintaining sustained attention for too long can cause mental fatigue. This tiredness may lead to impaired cognitive function and possibly an increase in errors. However, extending task time might be a better option if it takes you more time to acclimate to the task and shift into focus mode. In this case, giving yourself a few extra minutes to transition before setting the timer might be more effective. Also, if you have ADHD, adhering to the timer can help prevent hyperfocus from hampering your ability to move on to other items on your to-do list.
10. I build "rabbit hole" time into my day. I build in time to go learn about if cows have best friends, the new variation of tulip with the ruffles, how to turn a treehouse into an airbnb, or to learn everything I can about an artist I heard in the car on my spotify playlist this morning. (I shared some of my recent google searches)

I'd LOVE to know if you have ADHD and are a high performing woman, what works for YOU. Join the