APRIL 2020 NEWSLETTER
Many of us are in the midst of adapting and transitioning to change while being displaced from our traditional school and work environments. We are already familiar with how to do this. We embrace it throughout our lives with a new job, the next grade level, moving to a new place, etc. Each transition brings a new set of considerations, demands for increased executive functioning in some areas, and a plan to work through it step by step.
With ADHD, future focus on change is very important. How we prepare for it will contribute to the success we experience. This month's article provides four key approaches for embracing change in the now which can also be applied in the future to help with smoother transitions.
Survey the Landscape: What is different from the way it was to the way it is or will be? How does the environment change? What new or improved skill sets will be important? Which supports will you put in place to bridge from the way it was to the way it is to be?
In the past, we woke up and most likely headed out the door to school or work with built-in structures and supports. In the present, our students will continue learning from home for the remainder of the school year with online classes. More adults are teleworking from home. The ‘go-to’ place of structure to focus on your job of the day, whether it be working, learning or both is not there with the new virtual approach. In the future, we might see more of this as the norm.
Transition Tip: This is not the time to relish new freedoms, or to get too comfy because it’s more likely to take you out of your ‘productive stance’. Instead, brainstorm a list of what helped in the former environment to focus and be productive. Get creative on how to simulate that experience of structure and support into the now. For example, setting up a 'mock' work-station. Most of all, avoid the couch!
Schedule, routines, and rituals matter: It’s tempting to think, I can sleep in a little longer, work in my PJs, or plan to do it later with ‘another day of stay in place’. This becomes a big area of sabotage for those who have lost that ‘show up and be there’ accountability that kept them on task. This is especially true for our students, but I have also seen it happening with many workers who are now working from home.
Transition Tip: Keep to the usual wake and sleep schedule and routines that helped to set you up for a productive day. Show up at your established go-to work and learning zone on time, dressed and ready to work and learn. Write a list of your to-do’s and deliverables for the day before you start and check the list off as you go. Use an analog clock or timer to help you stick with your schedule. Maybe you will even finish your work/school day faster and have more time to enjoy the nicer weather.
Avoid Multitasking: Our non-linear brains can easily get caught up in “do this while I do that” thinking. Here are a few examples. “Now that I am home, I can do the laundry while I work.”, “I’ll jump on this game or chat with my friends pinging me first, and then get started after that.“ Another change is parents who are now trying to balance their oversight of children learning, eating and picking up after themselves while working from home.
Transition Tip: Strategize with your family members on how to make this new work and learn experience at home most productive. Set up a few ‘day-time rules’ around managing distractions and interruptions. The more you engage their thinking, the likelier their compliance. Use visual cues for reminders of the new rules. Consider a reward system for practicing the new rules. Build in a little extra time in your breaks to check in with children and see how they are doing throughout the day. Prep breakfast/lunch/snack options so kids can help themselves with healthy choices. Organize them on a shelf in your refrigerator. Or if they are old enough, create a menu list of options and they can prep themselves. Schedule a ‘tidy time’ in your home, where the whole family gets involved…to maintain your sanity of an enjoyable space when everyone is home.
Strategies and Skill Building is more important than ever: So far, we have talked about managing change in the now, but what about the future? We all experience change over and over again which may increase the responsibilities and complexity of what we are called on to do. Thriving through change and transition involves surveying the new landscape, noticing the differences, bringing forward the best from the past, and working on new skills and strategies to bridge your way forward and experience more success. Weaker executive skills can complicate getting things done with ADHD. Examples are time management, planning and prioritization, organization, task initiation, memory and follow-through, managing distractions, impulsivity and emotions. There are others, but these are a great start to think about.
Transition Tip: Instead of just winging it, focus now on the differences you will face and what strategies and executive skills you will need to develop to be better equipped with the new environment. Pick one executive skill or strategy to focus on and look for ways to strengthen and develop.
-- UPCOMING EVENTS --
Strengths Spotting with ADHD
Monday, April 20th, 2020
8:00 pm ET | 7:00 pm CT | 6:00 pm MT | 5:00 pm PT
Is ADHD a gift or a curse? The answer is, it could be both! When we leverage the traits that come with having ADHD in positive and advantageous ways, the sky is the limit with the success we can create. When we don't, those traits can get us into lots of trouble or unwelcome problems. Using your ADHD related traits and strengths to your advantage is so important! Join us for this one hour class to learn about ADHD traits and how to identify, flip and leverage the positive attributes of ADHD and your personal strengths to help make your life a whole lot easier. Click here to learn more
Our Virtual Support Lab offers an opportunity to help you get organized and work productively throughout the day. Register for our support lab where one of our coaches will be available to address your needs and support your success. Hop in on the morning jumpstart session to plan and prioritize your day. Join the afternoon session if that works better or to co-work with coach support. Schedule a private check-in during evening hours and receive support and accountability to help with focus and productivity. Click here to learn more.
Marriage Workshop and Research Study
A marriage is a precious union. But when one partner struggles with ADHD, so does the partner without ADHD. Research shows us that when ADHD is not understood or not treated, it can have a draining effect on a marriage, often leading to separation and divorce. We know that ADHD is not about knowing what to do but how to make things happen. These are very bright and capable individuals. If your focus this year is bringing back the joy in your ADHD-impacted relationship, you might be interested in this program and what it has to offer. Click here to learn more. Our next workshop begins January 22nd!
-- CONNECT WITH US --
How can we help you?
Each of us offers a complimentary get-acquainted session to explore what coaching is and how it might be of support to help you accomplish your specific goals and desired outcomes.
Get Acquainted | Ask Questions | Explore How ADHD Coaching Helps
If you found today's featured article of help, please forward it to someone you know who may also benefit.
Until then, all our best to you and your families.
Remember, with ADHD you are Wired to WinTM
Center For Living Well , you are receiving this message because you are a client or have opted in to receive information or resources from The Center For Living Well and one of our Coaches: Robin Nordmeyer, Katherine Jahnke, Kristine Shiverick. Your information is kept secure and private, and will not be shared with others or used for other purposes. We look forward to being a valued resource for you. If you no longer wish to receive messages from us, please click unsubscribe. All our best in your journey ahead Center For Living Well with ADHD, LLC.