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Topic: Follow Through

May 5th 2015 Meeting Notes for the Vancouver Adult ADD Support Group

Return to Vancouver Adult ADD Support Group Previous Notes Page

 

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Follow Through

Facilitator: Pete Quily

Thanks for Kat for taking notes.

Warm up

Think of a task or project you often have trouble following through on that you learned how to follow through on without nagging or externally imposed deadlines.  Explain how you did it.

What are some of the costs of not following through?

-self-esteem
-self/external disappointment
-depression
-financial troubles
-losing your job
-relationship problems
-organized, circular, systematic insanity
-loss of respect/credibility
-having to restart project
-reduced productivity
-leads to clutter
-emotional and psychological costs of clutter
-overload and overwhelm
-rejection and alienation
-physical safety (reckless behaviour, health)
-lost opportunities
-wasted potential
-being judged (unfairly)
 
Why do ADDers have more trouble than others following through?

-distractible
-details are boring
-lose interest
-too hyper-focused
-don't feel the benefit
-under-developed reward system
-easily discouraged
-have trouble sustaining motivation
-pessimism
-low self-esteem
-not clear on steps/instructions/goal
-over-analyze
-over-research
-too attached to the path/outcome
-difficulty making decisions
-having too many possibilities
-self-defeating
-impulsive decisions
-not knowing when the task is finished
-trouble with transition
-focus problems
-time management
-sequences
-emotionally overwhelmed
-overly-frustrated
-poor working memory
-anxiety
-attached to past patterns

What things can you do to increase the chances of following through?

-create a plan
-list specific steps
-share with others to keep you accountable
-eliminate/reduce distractions
-white noise/focus music
-meaningful (to you) rewards
-grouping specific behaviour/activities with productive activities
-crystal clear goal
-go over notes 
-reality filters - how much time, money, energy, resources does it cost?
-hyper-focus binge
-less multi-tasking
-get support/teamwork
-learn how to delegate
-learn to say no
-make every step fun
-dream board (visualization)
-visualize outcome
-embody that visualization
-measure and track your outcomes
-set alarms to set alarms
-colour post-it notes in order of priority

Group exercise

Pick a goal/problem you have following through on
Why is it a problem?
What makes it worse?
What will help you do it?
When and where, date, time?
How will you remember to do it? Vs the tradition ADHD magical thinking.

 

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