Topic: Follow Through
May 5th 2015 Meeting Notes for the Vancouver Adult ADD Support Group
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Facilitator: Pete Quily
Thanks for Kat for taking notes.
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?
-losing your job
-organized, circular, systematic insanity
-loss of respect/credibility
-having to restart project
-leads to clutter
-emotional and psychological costs of clutter
-overload and overwhelm
-rejection and alienation
-physical safety (reckless behaviour, health)
-being judged (unfairly)
Why do ADDers have more trouble than others following through?
-details are boring
-don't feel the benefit
-under-developed reward system
-have trouble sustaining motivation
-not clear on steps/instructions/goal
-too attached to the path/outcome
-difficulty making decisions
-having too many possibilities
-not knowing when the task is finished
-trouble with transition
-poor working memory
-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
-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?
-learn how to delegate
-learn to say no
-make every step fun
-dream board (visualization)
-embody that visualization
-measure and track your outcomes
-set alarms to set alarms
-colour post-it notes in order of priority
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.