OCTOBER 2014 NEWSLETTER
Featured This Month:
- Free Resources for October's ADHD Awareness Month
- New Book Launch "Inspirational Ways to Succeed With ADHD"
- Article: Trick or Treat - Tips to Master Your Goals
- Information and Opportunities Geared to Adults, Parents and Children
Many national organizations and coaches are offering great resources to support you.
Free Resources for ADHD Awareness and Understanding. Go to ADHDAwarenessMonth.org and help promote awareness about ADHD with information founded on evidence based science and research. There are several free downloads provided to help build awareness and understanding for ADHD.
New Book Launch: Today is also the launch date of the new book "Inspirational Ways to Succeed With ADHD". Laurie Dupar and 40 other collaborators, including me, have created a very special edition filled with inspirational stories of those who have overcome their ADHD. Many coaches have offered special bonuses for those who order a copy today. Check it out at Inspirational Ways To Succeed With ADHD.
- FREE E-Course: Got ADHD, Now What? Ten Essential Strategies to Empower Your Life With ADHD. Register for my free E-course here.
October's Feature Article:
Trick or Treat Tips to Master Your Goals
by Robin Nordmeyer
Recently, I said yes to a close group of friends who wanted to sign up and train for a half-marathon. I was definitely feeling inspired and thinking if I do this with three others that will help. Plus it was for a good reason. All of us are at the stage where grandchildren are in the picture or around the corner and each of us are motivated to maintain our fitness levels to have the energy to enjoy them.
Then, a real moment of truth came when I received the e-mail with our training schedule. Gulp! What was I thinking? I wasn't thinking about the fact that I rarely run. I wasn't considering the fact that I would actually need to train alone at times or embrace the Minnesota cold while doing so. The reality check is there will be parts of this goal that are not so desirable, which means possibly procrastinating and thinking there will be time for it later. For me, and many individuals with ADD, sometimes completing the feat will require some tricks and more treats. This article is written to share some ideas for your next feat (ahem, or goal).
Tip #1 - Start with a SMART goal. You may be familiar with the SMART formula for goal setting. It is about being specific, measurable, action oriented, realistic and time bound. Here is an example of a SMART goal:
Beginning September 28th, I will complete the assigned workout on my daily training schedule to prepare for running my first half marathon in Phoenix, Arizona in January 2015.
Questions to help you with creating a smart goal might include:
- What do you specifically hope to accomplish and what will you need to do to get there?
- How will you track and measure your success towards completion?
- Is your goal focused on specific actions and accountability?
- Are the actions for your goals realistic for you?
- Did you include specific time-bound information in your goal?
Tip #2 - Set yourself up from the start to stay motivated. My first reaction was sure, I'll do the run if it's in Phoenix in January. What a great reward for all the training I have to do. Plus, I love to travel. But that nice prize in the end won't be enough to keep me working hard for 16 weeks at this goal. Especially when it gets cold or I am running on my own. The solution is to set up some strategies from the start that will keep you in the game.
Here are some approaches that work for others:
- Set up an accountability loop. If you prefer to work around others, the body double strategy is very helpful. This is where you have another person along side you while you are working on your goal. But they don't necessarily need to be working on the same thing. Just having them there keeps you motivated to keep working. Another accountability loops is to create a check in with another person who is somewhere else while you work. This could be as simple as sending a text that says "I'm taking my run right now." and then having the recipient send back a simple acknowledgement like "great, way to go".
- Go deeper with the Why? You get to the why by diving into the question "What's In It For Me?". It may not be the obvious or what you see on the surface. For example, if I do all this training, the obvious may be having a fun time in Phoenix, Arizona in the middle of our Minnesota winter. While this will be fun and rewarding, it is not the deeper why. The deeper why is "What will I really have once I achieve my goal?" For example, I will improve my level of fitness. I will have more confidence about setting a goal and actually achieving it. I will feel very proud about my accomplishment. I will perhaps increase the odds of being around longer to enjoy my grandchildren. Whatever it is you want to get to the most compelling answer to what's in it for me.
- Break the bigger goal and reward down into smaller ones. With ADD, it might take smaller, easier attainable goals and rewards versus one big one in the end. Or identifying the benchmarks along the way for accomplishing the goal and treating yourself when you reach those benchmarks. It is important to keep the bigger goal and the bigger reward in front of you every day. To do this you could create a vision board or put up a picture of the end result. Another fun way is to print a picture of the reward and cut it into smaller puzzle-like pieces, Another fun approach is to print out a picture of a desired big reward, cutting it into smaller puzzle-like pieces, and earning one piece at specific benchmarks along the way. When the puzzle is complete you get the reward.
Tip #3 - Watch Out For Mindset Traps. Many things can sabotage our thinking and get us stuck with our goals. A very common one is 'all or none' or 'black and white' thinking. Another is when we drag up the negative internal messages from the years past that keep holding us back.
When this happens, pay attention to what you are thinking that holds you back. Write it down if it will help. Then step back and challenge the perspective and reality of your thinking. Try to look at different points of view or other instances in your life that would counter what you are thinking. Remember something is better than nothing and something does not need to be everything. Keep it simple and go for the something. One small step usually leads to another. Rewrite those messages and turn them from a negative thought to a positive affirmation. Find pictures of yourself that represent those affirmations and the contradictions and keep them out in front of you.
So what is your goal and which of the three tips might be helpful for you?
Opportunities for Adults:
Get Organized Support Group. Meet virtually on Thursdays during the month of October from 10:00 - 11:30 am central. Learn organizational strategies that work well for those with AD/HD. Identify your own project and develop a plan to reach your goal. Gain support from others in the group and receive ongoing coaching support as you work through your goal. $97.00 includes five sessions, access to replays, accompanying workbook and e-coaching support.
Opportunities for Parents:
Live Parent Training and Support Group. Meet Wednesdays from 10-11:30 am CST, or Sundays from 1-3 pm CST. Includes CHADD Parent to Parent Family Training Curriculum and workbook. Begins the week of October 6th, 2014 and runs through the week of November 10th. $247.00.
Opportunities for Children:
- Jump Start Back To School Program. Offers a great start to the new year with organizing, setting up effective routines, and using strategies to help with school work. One discovery session and five follow up coaching sessions. $597.00.
Have a happy October, and here is to your success!
Certified Life Coach and ADHD Coaching Specialist
Life Ahead Coaching, LLC