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Topic: Trouble With Transitions. Starting Things, Stopping Them And Switching Gears

December 2012 Meeting Notes for the Vancouver Adult ADD Support Group

Return to Vancouver Adult ADD Support Group Previous Notes Page

 

If you find this page useful, please share it.

 

Facilitator: Pete Quily


Thanks for Megan and Cara for taking the notes.

Topic: Trouble With Transitions. Starting Things, Stopping Them And Switching Gears

Mentioned the new online medication pharmacy price comparison tool Pharmacy Compass. You can use it to check the prices of ADHD and other medications.

 

Why do ADDers have more trouble starting somethings?

 

Becomes uninteresting when we have to do it.

See the whole elephant sometimes the whole herd Overwhelmed

Guilt

Fear of failure/success

Too long of task list

No useful structure

Distractions

Perfectionism

Unrealistic expectation

Lack of clarity

"Ya,ya,ya,ya,ya" = go away. Lying to self. When you just say to spouse "yeah, yeah, yeah I understand what you want me to do", but I don't take any notes, don't remind myself to do it, and usually don't get it done. Which just creates spousal frustration and lays the seeds for future nagging.

Overcommitting

Saying yes without knowing what yes means without engaging

People pleasing

All or nothing attitude

Cognitive distortions

Appropriate preparation-low energy motivation

Appropriate plan

Divide into doable chunks

 

How to deal with problems starting things

 

Realistic plan-time, task, resources, divided into doable/small enough chunks, projects->tasks

Differentiate between Tasks and Projects

Reduce Your Anxiety (subclinical levels of anxiety can be comorbid w/ ADHD; also Depression)

Number One: Take regular non-electronic breaks!!

Increase energy level -exercise, meditation, fun,

Reduce frustration

Healthy self rewards

Get Shame/Guilt out of your head, put it on paper

Journaling to relieve brain chatter (shame, guilt)

Have Compassion for yourself/Encourage

Declutter (b/c physical clutter can cause mental clutter) to properly set yourself up for work

Fun book:  A Perfect Mess: The Hidden Benefits of Disorder - How Crammed Closets, Cluttered Offices, and on-the-Fly Planning Make the World a Better Place

Book Getting Things Done. The Art of Stress Free Productivity by David Allen

Daytimer: palm desktop (u can colour code your tasks) Google Palm Desktop

Separating ideas of what you could do from committed tasks

Reduce Your Expectations (to what is realistic)

"Secondary processing is next to godliness"

Store on Davie Street for organizing items Room In Order

Good book for organization ADD friendly ways to organize your life

 

How to deal with problems switching tasks

 

Plan for it! (I.e. it does take time, or you may actually need a break)

Transition Time (Plan for that!)

ADHDers generally need more breaks

Answer to almost everything > it depends

Question why you are avoiding tasks

Get clear on the benefit of doing the Task

Reframing perception of task - clarify or remind self of benefit.

Realistically plan the transition

Get ready early

Plan some buffers

Know when to give up

Having a launch pad where everything that's needed to get out of the door gets put, keys, cell, notepad, etc.

Hyperfocus takes time to get out of - plan for it

 

Trouble switching out of hyperfocus

 

Hyperfocus is nice, pleasant feeling but it's hard to break out of

Eg: set an alarm BEFORE

Alarm Clock Sonic Grenade For Serious Oversleepers

Top Ten Most Annoying Alarm Clocks. ADHD Strategic Management

Gentler alarm clock. Gradual Multisensory Wake Up Alarm Clock

The task of figuring out what works for me seems hugely overwhelming - probably because it is huge. > understanding this is a trail and error process.

Do intermediate task (a bridging task)

Get Ready Early

Having some Buffers

 

How to deal with stopping tasks

 

Alarms (put them away from you)

Human Alarms (if you ask nicely)

Having Structure (you need an actual plan)

Book The Mindfulness Prescription for Adult ADHD

Mindfulness has existed pretty much as long we have.

Mindfulness: (not a religion) created/popularized by John Kabat-Zinn, originally a Buddhism meditation technique, he took out the religious component out of it so it was more acceptable for the west

Become Present and Conscious (makes life easier), quick grounding exercise

Listen to Guided Meditation, essential oils...

Play with puppy

Clear benefits, reward or punishment

Structure -plan for what's next or how to stop

Sensory perception/meditation/anything to be more present.

 

Create a plan for something that you have trouble starting, stopping, or switching.

 

1. What will you do?
2. When will you do it? (Later = never)
3. How will you remember to do it?
4. How will you reward yourself when you've completed it?
(Break into small groups to discuss)

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