Caring for Children and Aging Parents During the Holidays

The holiday season is often viewed as a time of joy, family, and togetherness. However, for those in the “sandwich generation”— adults caught between the responsibilities of childcare and caring for aging parents — this period can present unique challenges. The demands of managing the needs of a younger and older generation simultaneously can be particularly heightened during the festive season. It can be particularly challenging if you or your child have ADHD.

Read on as the Next Step team shares tips for navigating the holiday season when you’re caring for two generations.

The Holiday Stress for the Sandwich Generation

The holidays often amplify the pressures for those balancing childcare with the responsibilities of caring for aging parents. The image of a perfect holiday season can starkly contrast with the reality of these demanding caregiving roles. This leads to increased stress and feelings of being stretched too thin.

Recognizing Symptoms of Anxiety and Depression

For some individuals in the sandwich generation, the heightened stress during the holidays can trigger episodes of anxiety or depression. It’s important to be aware of signs such as persistent sadness, excessive worry, changes in sleep patterns, or a loss of interest in activities once enjoyed. Early recognition of these symptoms is crucial for effective management.

Additional reading on these topics:

• 8 Risk Factors for  Depression
• 11 Ways to Help Someone with Depression 
• Anxiety at Christmas
• What Is Generalized Anxiety?

The Importance of Self-Care

Self-care is essential for individuals juggling the dual responsibilities of childcare and caring for aging parents. Practical tips for self-care during the holiday season include:

• Setting achievable expectations
• Delegating tasks
• Setting aside ample personal time for relaxation and enjoyment

Planning and organizing can be more challenging if you have ADHD. Use as many of these tips as possible to help you stay organized.

Remember, taking care of yourself is not just a luxury, but a necessity for maintaining your overall well-being.

Click through the image slideshow for a few quick ideas to help you relax.

Additional reading on self-care:

• Ways to Prioritize Self-Care If You’re Feeling Sad
• How to Motivate Yourself to Work-Out

Try a Self-Care Jar

Here’s a fun idea for the whole family to try:

Support Systems and Resources

Establishing a support network is vital. This network can comprise friends, family, and community resources. Support groups tailored for the sandwich generation or caregiver support can provide a sense of community and understanding.

Seeking Professional Help

When stress becomes overwhelming, it may indicate the need for professional assistance. Consulting with a mental health professional can provide valuable strategies for managing stress, addressing emotional challenges, and enhancing overall mental health.

The dual challenges of caring for children and aging parents during the holiday season are substantial. Recognizing when additional support is needed and taking steps to prioritize mental health are key.

Here for You

If you’re navigating the complexities of the sandwich generation this holiday season, we’re here to help. Our practice offers support, guidance, and professional assistance to help you manage these challenges. Contact us to schedule an appointment and start your journey towards a more balanced holiday season.

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Finding the Right Support: Child Psychiatrist in Louisville, Kentucky

Parenting a child with ADHD can be both rewarding and challenging…

Parenting a child with ADHD (Attention Deficit Hyperactivity Disorder) can be both rewarding and challenging. You’ve likely witnessed your child’s incredible energy, creativity, and unique perspective on the world, but you may also have experienced the difficulties that come with managing their symptoms. If you’re looking for expert guidance and support, the good news is that Louisville, Kentucky, has a robust community of child psychiatrists ready to help you and your child thrive. Here are the tips you need for finding the right child psychiatrist in Louisville, Kentucky.

Understanding ADHD

ADHD is a neurodevelopmental disorder that affects both children and adults. It’s characterized by symptoms like inattention, hyperactivity, and impulsivity. Diagnosing and managing ADHD requires specialized knowledge and skills, which is where child psychiatrists come into play.

Why Choose a Child Psychiatrist in Louisville, Kentucky?

Louisville is home to a growing number of child psychiatrists who specialize in diagnosing and treating ADHD in children. Here are some key reasons why seeking their help is beneficial:

• Expertise: Child psychiatrists have extensive training in child and adolescent mental health. They understand the nuances of diagnosing and treating ADHD, tailoring their approaches to each child’s unique needs.
• Comprehensive Evaluation: Child psychiatrists take a holistic approach to assess your child. They not only evaluate the symptoms of ADHD but also consider any co-occurring conditions, environmental factors, and family dynamics that may impact your child’s well-being.
• Medication Management: In some cases, medication may be part of an ADHD treatment plan. Child psychiatrists are well-equipped to prescribe and manage medications, ensuring your child’s safety and effectiveness. You can learn more about medication management in our ADHD Medication Myth Series:
  • Myth #1: Medication Myths and Facts
  • Myth #2: Is It Ok to Stop Taking Medication on School Breaks?
• Behavioral Interventions: Child psychiatrists can provide guidance on evidence-based behavioral interventions and strategies to help manage ADHD symptoms, both at home and in school.
• Support for Families: Managing ADHD can be challenging for the whole family. Child psychiatrists in Louisville offer guidance, resources, and support to parents and caregivers, helping them understand and cope with their child’s condition.
• Collaborative Care: Child psychiatrists often work closely on our multidisciplinary team, such as psychologists, therapists, and ADHD coaches, to provide a comprehensive and coordinated treatment plan for your child. This means that everything you need is all under one roof.

Finding the Right Child Psychiatrist in Louisville, Kentucky

When searching for a child psychiatrist in Louisville, consider the following steps:

• Ask for Recommendations: Reach out to your pediatrician, school counselor, or support groups for recommendations. They may have valuable insights into trusted professionals in the area.
• Research Credentials: Ensure the psychiatrist is board-certified and has experience in child and adolescent psychiatry. 
• Consultation: Schedule a consultation to meet with the psychiatrist, discuss your concerns, and evaluate their approach and compatibility with your child.
• Communication: Open and effective communication with the psychiatrist is key. You should feel comfortable discussing your child’s needs and asking questions.

Why NextStep4ADHD?

NextStep4ADHD is committed to providing comprehensive resources and support for families dealing with ADHD. We understand the importance of child psychiatrists in the management of this condition and aim to connect parents and caregivers with qualified professionals who can make a significant difference in their children’s lives.

Our team page offers a user-friendly interface that allows you to search for child psychiatrists in your area who specialize in ADHD. We believe that access to the right healthcare professionals is a critical step in the ADHD management journey.

Raising a child with ADHD can be a rewarding journey with the right support system in place. In Louisville, Kentucky, you have access to a dedicated community of child psychiatrists who can provide expert guidance and assistance. Remember that you’re not alone in this journey, and with the help of a knowledgeable child psychiatrist, you can empower your child to thrive and reach their full potential. Don’t hesitate to seek the support your family needs to make the journey with ADHD a successful one.

Click here to schedule an appointment with us today to explore the benefits of multidisciplinary care here in Louisville, Kentucky.

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How to Help Your Child with Homework

As a parent of a child with ADHD, you’re no stranger to the challenges that come with homework time. Distractions, disorganization, and frustration can make the process overwhelming for both you and your child. However, with the right strategies and a supportive approach, you can transform homework time into a more manageable and productive experience.

In this blog, we will explore practical tips on how to help your child with ADHD succeed in their homework assignments.

1. Create a Consistent Homework Routine

One of the most effective ways to support your child with ADHD is to establish a consistent homework routine. Set aside a specific time each day for homework and stick to it. Consistency helps your child know what to expect, making the transition into homework mode smoother.

2. Designate a Distraction-Free Workspace

Create a homework environment that minimizes distractions. Choose a quiet, clutter-free space with good lighting. Remove electronic devices, TV, and other potential distractions to help your child stay focused.

3. Break Tasks into Manageable Chunks

Homework assignments can sometimes feel overwhelming for children with ADHD. Break down tasks into smaller, manageable chunks. Provide clear instructions and use a timer to encourage your child to work on one part of the assignment at a time.

4. Use Visual Aids and Timers

Visual aids, like charts and schedules, can be incredibly helpful for children with ADHD. Timers can also be beneficial for time management. Encourage your child to set a timer for work periods and short breaks, helping them stay on track and maintain focus.

5. Be a Homework Partner, Not a Director

While it’s essential to offer guidance and support, avoid taking over your child’s homework. Be a partner, not a director. Ask open-ended questions, provide encouragement, and offer suggestions rather than doing the work for them. This approach fosters independence and problem-solving skills.

6. Positive Reinforcement

Acknowledge your child’s efforts and successes during homework time. Positive reinforcement, such as praise or small rewards, can motivate them to stay engaged and complete tasks.

You can learn more about positive parenting in this blog: 5 Criteria for Positive Parenting.

7. Communicate with Teachers

Maintain open communication with your child’s teachers. They can provide insights into your child’s strengths and weaknesses and may be able to offer additional support or accommodations in the classroom.

8. Break Up Work Periods with Physical Activity

Physical activity can help children with ADHD release pent-up energy and enhance their focus. Encourage short breaks for physical movement between work periods.

9. Teach Organizational Skills

Children with ADHD often struggle with organization. Teach your child strategies for staying organized, such as using a planner, setting priorities, and creating to-do lists.

10. Encourage Homework Independence

As your child matures, encourage them to take more responsibility for their homework. Gradually decrease your involvement and guide them towards becoming a self-sufficient learner.

Need Help Managing ADHD?

Helping your child with ADHD succeed in homework is a collaborative effort. By establishing a consistent routine, creating a conducive workspace, breaking tasks into manageable chunks, using visual aids and timers, and fostering independence, you can make homework time less daunting and more productive. Remember to maintain open communication with teachers, offer positive reinforcement, and be patient and understanding as your child develops valuable skills for success. With your support, your child can overcome the challenges of ADHD and thrive academically.

If you’re seeking additional guidance and support in managing your child’s ADHD, our team at NextStep4ADHD is here to help. We offer personalized solutions and comprehensive strategies to empower your child’s learning journey. Don’t hesitate to reach out for an ADHD consultation and discover how we can make a positive impact on your child’s education. Click here to schedule an appointment with us today to explore the possibilities of a brighter academic future for your child.

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Quiz: Are You a Meal Prepper? Discover the ADHD Benefits

Meal prepping can be a game-changer, especially for those with ADHD. It’s not just about organizing your meals; it’s about improving focus, managing impulsivity, and setting yourself up for success.

Take this quiz to find out if you’re a meal prepper and learn about the incredible benefits it offers for individuals with ADHD.

Quiz Time: Are You a Meal Prepper?

1. Do you plan your meals in advance, at least a few days ahead?

• Always
• Sometimes
• Rarely
• Never

2. How often do you cook multiple servings of a dish to eat throughout the week?

• Every week
• Once in a while
• Rarely
• Never

3. How do you feel about grocery shopping?

• Excited, I love it!
• Neutral, it’s okay.
• Overwhelmed, but I manage.
• It’s a struggle.

4. What’s your reaction when you’re hungry but don’t have a meal ready?

• No worries, I have a stash of prepped meals.
• I’ll figure something out quickly.
• I might grab unhealthy snacks.
• Panic mode – it’s chaos!

5. How much time do you spend on meal preparation each week?

• About an hour a day
• A few hours on the weekend
• Whenever I find time
• I play it by ear

Results:

If you answered mostly:

• A’s: Congratulations, you’re a meal prepper pro! You understand the value of planning ahead and have likely experienced the benefits it brings.
• B’s: You’re on the right track! You might not meal prep consistently, but you’re aware of its advantages.
• C’s: Meal prepping isn’t your strong suit, but you’re open to exploring its potential benefits.
• D’s: Meal prepping could be a game-changer for you. Consider the positive impact it could have on managing ADHD symptoms.

The ADHD Benefits of Meal Prepping

1. Improved Focus:

Meal prepping reduces decision fatigue by eliminating the need to figure out what to eat each time you’re hungry. This helps conserve mental energy, allowing you to stay focused on important tasks.

2. Reduced Impulsivity:

Having prepped meals on hand helps prevent impulsive food choices, which can be common for individuals with ADHD. You’re less likely to grab unhealthy snacks or opt for fast food when you already have nutritious meals ready to go.

3. Time and Energy Savings:

Meal prepping might seem time-consuming upfront, but it saves time and effort throughout the week. You’ll spend less time cooking on a daily basis, giving you more room for other activities.

4. Consistent Nutrition:

People with ADHD often struggle with maintaining consistent eating patterns. Meal prepping ensures that you have balanced meals available, which can positively impact your overall well-being.

5. Stress Reduction:

The peace of mind that comes with knowing you have meals ready can significantly reduce stress. You won’t have to worry about last-minute food arrangements.

Recap

Meal prepping isn’t just for fitness enthusiasts; it’s a powerful tool for staying organized and ensuring you maintain a balanced diet. By taking the quiz and considering the benefits, you’ve taken the first step toward incorporating this strategy into your routine. Give meal prepping a try and experience the positive impact it can have on your focus, impulsivity, and daily productivity. Your journey to better ADHD management starts in the kitchen!

Need Help Managing ADHD?

Do you need help with time management or other organizational strategies? Whether you need ADHD coaching or therapy, our multidisciplinary team has everything you need under one roof. To get started, request an appointment today.

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Back-to-School Routines for Parents: Navigating the JCPS Bus System and Work Schedules

As the summer days wind down, it’s time for parents and children to prepare for the back-to-school season. For families with children attending schools that follow different schedules within the JCPS bus system, creating a smooth and organized routine can be a real challenge. Factor in the complexities of juggling work schedules and it can become overwhelming. However, fear not! 

In this blog, we’ll provide practical tips on how parents can handle the logistics, from making lunches the night before to efficiently using the carpool lane.

Sync Schedules and Prioritize Communication

With JCPS schools starting at different times, the first step is to ensure you have a clear understanding of your child’s schedule. Sync it with your work schedule and identify any potential overlaps or gaps. Prioritize open communication with your employer about your responsibilities as a parent. Many companies are understanding of parental obligations and may offer flexible arrangements during the back-to-school period.

Create a Master Family Calendar

Having a master calendar with all family members’ schedules can be a lifesaver. Include school start times, bus pickup and drop-off schedules, work shifts, extracurricular activities, and any other important appointments. Color-code entries for each family member to quickly spot potential conflicts and plan accordingly.

Make Lunch the Night Before

Mornings can be chaotic, especially when trying to get everyone out the door on time. Simplify the process by making lunches the night before. Involve your children in packing their lunch, ensuring they have a balanced and nutritious meal to keep them energized throughout the day.

Utilize Carpool Lane and Share Responsibilities

Carpooling can be a game-changer for parents with busy schedules. Coordinate with other families whose children attend the same school to share carpooling responsibilities. By taking turns, everyone can have more flexibility in their work hours while ensuring the kids get to school on time.

Establish a Morning and Evening Routine

Routines are essential for ensuring a smooth morning and evening schedule. Establish a consistent morning routine that includes waking up at the same time, having breakfast together, and allowing enough time for everyone to get ready without feeling rushed. In the evening, encourage your children to organize their school bags and lay out their clothes for the next day.

Prepare for After-School Care

If your work schedule extends beyond school hours, arrange for after-school care for your children. Explore options such as school-affiliated programs, local daycare centers, or trusted caregivers who can pick them up from school and provide a safe and nurturing environment until you return.

Utilize Technology and Apps

Technology can be a valuable tool in managing schedules and staying organized. Use calendar apps, reminder apps, and communication platforms to stay in touch with your child’s school and other parents in the carpool group. These apps can help keep everyone on the same page and quickly adapt to any changes.

Need Help Getting Organized for the New School Year?

ADHD coaching can be a tremendous resource for parents seeking support in adjusting to new back-to-school routines. Parents with ADHD or parenting children with ADHD often face unique challenges in managing time, organization, and impulse control. ADHD coaching provides personalized strategies and tools to help parents develop effective routines and coping mechanisms.

Here at NextStep4ADHD, we work with parents to identify their specific challenges and strengths, then tailor a plan that fits their individual needs. They can assist in breaking down overwhelming tasks into smaller, more manageable steps, making it easier for parents to follow through with their routines.

Additionally, as a certified ADHD coach, Pam Valdes can help parents set realistic goals and priorities, keeping them focused and on track amidst the busy back-to-school chaos.

ADHD coaching can also offer valuable support in communication and collaboration with school personnel. Coaches can help parents advocate for their child’s needs, ensure that teachers are aware of any accommodations required, and foster open lines of communication between parents and educators.

ADHD coaching can teach parents mindfulness techniques and stress management strategies, aiding them in maintaining their own well-being during this hectic period. By addressing their own needs and stress levels, parents can better support their children as they transition into the new school year.

Start the Year Off Right!

As the school year begins, establishing routines and streamlining logistics are vital for parents navigating the JCPS bus system and work schedules. With effective communication, careful planning, and a touch of creativity, you can ensure your children have a successful start to the school year while balancing your work responsibilities. Embrace the opportunities for teamwork with other parents, make use of technology, and most importantly, be flexible to adjust your routines as needed. Here’s to a fantastic back-to-school season for both parents and students alike!

Need to make an appointment? Click here!

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Are You a Procrastinator? [Quiz]

Nearly everyone procrastinates at some point.

For those living with ADHD, patterns of procrastination can be persistent and pervasive over time and create significant difficulties in school, career, and life at home.

If you have ADHD, identifying your own patterns of procrastination and learning to manage it can be a vital component of comprehensive treatment.  

The Connection Between ADHD and Procrastination

Procrastination can occur in persons without ADHD, and isolated procrastination is NOT diagnostic of ADHD.   

ADHD is a neurodevelopmental condition that can affect a person’s ability to regulate attention, manage time, and organize tasks effectively.  The symptoms present in childhood and/or adolescence and may persist into adulthood. Procrastination is a very common symptom of ADHD and emerges from underlying difficulties with initiating tasks, sustaining focus, and managing priorities.

Persons with ADHD who gain insight into their procrastination patterns and seek appropriate support can experience significant improvements in this area.

NextStep4ADHD offers holistic and multidisciplinary care, specifically tailored to individuals with ADHD, to provide comprehensive strategies and skills for managing procrastination and improving overall productivity.

Quiz: Are You a Procrastinator?

Instructions: Answer each question honestly by selecting the option that best describes your behavior or preferences. At the end of the quiz, your score will help determine if you tend to procrastinate a lot, a little, or not at all. Remember, this quiz is just a self-assessment and not a clinical diagnosis. If you feel you may benefit from support, consider seeking holistic and multidisciplinary care at NextStep4ADHD to learn skills to manage procrastination effectively.

1. When faced with a task or assignment, how often do you find yourself delaying getting started?
   • a) Almost always
   • b) Sometimes
   • c) Rarely or never
2. How often do you find yourself putting off tasks until the last possible moment?
   • a) All the time
   • b) Occasionally
   • c) Hardly ever
3. When given a deadline, how often do you end up finishing the task just in time or even late?
   • a) Consistently
   • b) Occasionally
   • c) Rarely or never
4. How frequently do you catch yourself engaging in non-essential activities to avoid starting important tasks?
   • a) Most of the time
   • b) Occasionally
   • c) Rarely or never
5. When you have a long-term project or assignment, how often do you struggle with breaking it down into manageable tasks?
   • a) Always
   • b) Sometimes
   • c) Rarely or never
6. How frequently do you find yourself making excuses or justifications for delaying tasks?
   • a) Very often
   • b) Occasionally
   • c) Rarely or never
7. When faced with a challenging or complex task, how likely are you to procrastinate even more?
   • a) Highly likely
   • b) Occasionally likely
   • c) Not likely
8. How often do you feel overwhelmed by the number of tasks on your to-do list, leading to avoidance or delay?
   • a) Frequently
   • b) Occasionally
   • c) Rarely or never
9. How often do you find yourself underestimating the time required to complete a task, resulting in last-minute rushes?
   • a) Most of the time
   • b) Occasionally
   • c) Rarely or never
10. How likely are you to prioritize immediate gratification (e.g., leisure activities) over important tasks that require effort and time?
    • a) Very likely
    • b) Sometimes likely
    • c) Not likely

Scoring:

• For questions 1, 2, 3, 4, 6, 7, 8, 9, and 10, assign the following points:
  • a) Almost always or most of the time: 3 points
  • b) Sometimes or occasionally: 2 points
  • c) Rarely or never: 1 point
• For question 5, assign the following points:
  • a) Always: 1 point
  • b) Sometimes: 2 points
  • c) Rarely or never: 3 points

Results:

• 10 to 17 points: You exhibit minimal signs of procrastination. Congratulations on managing your tasks effectively!
• 18 to 24 points: You occasionally struggle with procrastination. Consider learning strategies to enhance your productivity and time management skills.
• 25 to 30 points: Procrastination seems to be a significant challenge for you. Seeking holistic and multidisciplinary care at NextStep4ADHD can provide valuable support and tools to manage procrastination effectively.

Remember, this quiz is not a diagnostic tool but serves as a self-assessment. If you’re concerned about your procrastination habits, seeking professional advice can be beneficial for tailored guidance and support.

Get All of Your ADHD Care Under One Roof

ADHD coaching and other multidisciplinary treatments offer invaluable support in overcoming the challenges associated with ADHD. Through personalized coaching sessions, you can gain strategies to enhance time management, improve organizational skills, develop effective task initiation techniques, and cultivate self-awareness.

Additionally, holistic treatments encompass various therapeutic approaches, such as counseling, medication management, mindfulness practices, and lifestyle adjustments, to create a comprehensive and tailored plan for managing ADHD symptoms. By embracing holistic and multidisciplinary care at NextStep4ADHD, you can unlock your potential, thrive in daily life, and achieve greater success.

Take the next step towards managing your ADHD effectively. Contact NextStep4ADHD today to explore the benefits of ADHD coaching and multidisciplinary treatments that will empower you with the skills and support needed to overcome challenges and lead a fulfilling life. Start your journey towards holistic care and discover the transformational possibilities.

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The Procrastivity Dilemma: ADHD and the Struggle to Get Things Done

For individuals with ADHD (Attention-Deficit/Hyperactivity Disorder), the battle against procrastination can be a daily challenge, and sometimes procrastination can open the door to another issue: procrastivity. 

The term “procrastivity” captures the unique struggle faced by those with ADHD—an intersection between procrastination and productivity. Procrastivity is when we put off doing something that we should be doing in favor of another task that, while productive, is usually easier, more interesting, or quicker. We’re being productive, but we are really trying to avoid another task. 

It can feel like a constant tug-of-war between the desire to accomplish tasks and the difficulty in initiating or maintaining focus. 

In this blog post, we will explore the procrastivity dilemma faced by individuals with ADHD and discuss strategies to enhance productivity and overcome the barriers.

Understanding the Procrastivity Dilemma

Procrastivity arises from the complex nature of ADHD, characterized by difficulties with attention, organization, and impulse control. The combination of distractibility, impulsiveness, and hyperactivity can lead to a pattern of delaying tasks and struggling to stay on track. The desire to be productive is often overshadowed by the challenges of initiating tasks, sustaining effort, and maintaining focus. This can create frustration, stress, and a sense of underachievement.

Strategies for Overcoming Procrastivity

Embrace Structure and Organization:

Establishing a structured routine and organizing your environment can provide a solid foundation for combating procrastivity. Break tasks into smaller, manageable steps, and create a schedule or to-do list. Prioritize tasks and allocate specific time slots for each activity. Use visual cues, such as calendars, reminders, and timers, to help you stay on track. By creating structure, you can mitigate distractions and provide a framework that supports focus and productivity.

Implement Time Management Techniques:

Time management techniques are essential for individuals with ADHD to effectively utilize their time and combat procrastivity. One such technique is the Pomodoro Technique, which involves working in focused bursts of 25 minutes, followed by short breaks. This method can help maintain attention and prevent burnout. Another technique is setting specific deadlines for tasks, including self-imposed deadlines if external ones are absent. Breaking tasks down into smaller, time-bound segments can make them feel more manageable and less overwhelming.

Leverage External Support:

Seeking external support is crucial in overcoming procrastivity. Informing family, friends, or coworkers about your challenges can help create a supportive environment. Consider utilizing accountability partners who can check in on your progress and offer encouragement. 

Professional assistance, such as therapy or coaching, can provide valuable strategies and guidance tailored to managing ADHD-related difficulties. They can help you navigate challenges, identify coping mechanisms, and develop effective strategies to enhance productivity.

Practice Self-Care:

Self-care plays a vital role in managing ADHD and combating procrastivity. Ensure you are getting adequate rest, engaging in regular physical exercise, and maintaining a balanced diet. Prioritize activities that reduce stress and promote relaxation, such as mindfulness, meditation, or hobbies that bring joy. Taking care of your overall well-being enhances focus, resilience, and productivity.

Celebrate Progress:

Recognize and celebrate your accomplishments, no matter how small. This positive reinforcement can boost motivation and self-confidence. Rather than dwelling on perceived failures or setbacks, focus on progress and learning from experiences. Be kind to yourself and practice self-compassion throughout the journey of managing ADHD and overcoming procrastivity.

Remember, overcoming procrastivity takes time and effort. Experiment with different strategies to discover what works best for you. Be patient and persistent in your pursuit of productivity. By understanding the procrastivity dilemma and implementing effective strategies, individuals with ADHD can navigate the challenges and unlock their full potential, achieving their goals and aspirations.

Recognize the Positive Side of Procrastivity

Procrastivity, despite its negative connotation, can actually have some positive aspects. It allows individuals to acknowledge their accomplishments and view them as progress. By focusing on what has been achieved, even if it’s just one task or small step, momentum can be built, making it easier to tackle more challenging hurdles.

Moreover, analyzing the tasks that were easier to start can provide valuable insights. Asking questions like, “What made it easier for me to start this task?” allows for the identification of strategies that can be applied to other tasks. By understanding the factors that contribute to a successful start, individuals can create an environment that facilitates initiating tasks.

Additionally, treating simpler tasks as warm-up activities can be empowering. Deliberately choosing to start with these tasks helps build momentum and confidence. It serves as a way to ease into more demanding responsibilities and sets the tone for a productive work session.

Remember, it’s essential to celebrate even the small wins. Recognizing progress and adopting a positive mindset can fuel motivation and drive. By appreciating the achievements, individuals can maintain momentum and approach future challenges with greater confidence and determination. So, don’t underestimate the power of procrastivity and leverage it as a tool for personal growth and productivity.

Pinpoint the Root Cause of Procrastination

While there can be positives associated with procrastivity, it’s important to identify the root cause of the procrastination and troubleshoot for those hurdles. Pam Valdes, M.A., AACC, always uses the “Big 3” root causes of & strategies for reducing procrastination. 

• Overwhelm
• Dislike
• Fear

The Big 3 have one thing in common: Avoidance of emotional discomfort. After all, who likes to feel overwhelmed, bored, or scared? But here’s the trick: Naming the discomfort tends to dissolve a lot of its power. Take a moment to figure out what’s really stopping you from getting started on that task. You may have to dig a little to figure it out.”

Pam Valdes, M.A., AACC

Comprehensive ADHD treatment, including therapy and coaching, helps you strengthen your skillset and overcome challenges. Our multidisciplinary team can help you learn to THRIVE. You can also request an appointment here.

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Living with ADHD Series #2: Thinking Outside the Box

Living with ADHD: Thinking Outside the Box

Attention Deficit Hyperactivity Disorder (ADHD) is often associated with symptoms such as forgetfulness, impulsivity, and difficulty focusing. While these challenges can be frustrating, it’s essential to recognize the many strengths and creative powers that can come with ADHD.

Individuals with ADHD can be highly creative, innovative, and think outside the box. They may be able to see connections and solutions that others may not, making them highly valuable in fields such as art, design, and technology.

Creativity Unleashed

One of the most prominent strengths associated with ADHD is creativity. Individuals with ADHD often have a unique perspective on the world, and their minds work in ways that can produce innovative and imaginative ideas. Many artists, musicians, and writers have been diagnosed with ADHD and credit their success to their condition. For example, painter Jackson Pollock, comedian Howie Mandel, and business magnate Richard Branson have all been open about their experiences with ADHD and how it has helped them in their careers.

Jackson Pollock

The famous painter Jackson Pollock was known for his unconventional painting style, which involved dripping and splashing paint onto a canvas. This technique was inspired by his ADHD, which made it challenging for him to concentrate on more traditional painting methods. Pollock’s paintings are now some of the most valuable in the world, with one selling for over $140 million.

Justin Timberlake

Similarly, the musician Justin Timberlake has spoken openly about his ADHD (and OCD) and how it has influenced his creativity. In an interview with Rolling Stone, he said, “When I’m focused, I can do a lot, but it’s like the moment when the sun comes out from behind the clouds. Suddenly, everything is bright and clear, and I can get things done.”

Fast-thinking

In addition to producing innovative ideas, individuals with ADHD often excel in fields that require fast-paced thinking and the ability to multitask. These qualities can be beneficial in careers such as entrepreneurship, where the ability to adapt quickly and think outside the box is essential.

Overcoming the Challenges of ADHD

However, it’s important to note that while creativity can be a significant strength of ADHD, it can also be a double-edged sword. Individuals with ADHD may struggle with organization and time management, which can make it challenging to see their creative ideas through to completion. 

Additionally, impulsivity can lead to decision-making that isn’t always in their best interest.

To manage these challenges, individuals with ADHD can benefit from developing strategies to help them stay organized and focused. Tools such as to-do lists, calendars, and alarms can be helpful in staying on track and completing tasks. Seeking professional help from can provide strategies for managing ADHD symptoms.

Recognize Your Strengths

While ADHD can present challenges, it’s essential to recognize the strengths and creative powers that can come with the condition. Individuals with ADHD often have a unique perspective on the world, and their minds work in ways that can produce innovative and imaginative ideas. By developing strategies to manage their symptoms, individuals with ADHD can channel their creativity into productive and fulfilling endeavors.

Comprehensive ADHD treatment, including therapy and coaching, helps you strengthen your skillset and overcome challenges. Our multidisciplinary team can help you learn to THRIVE. You can also request an appointment here.

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Living with ADHD: Finding Humor in the Small Moments

Living with ADHD Series #1

Living with Attention Deficit Hyperactivity Disorder (ADHD) can be a challenging experience, but finding humor in some of the moments can help to lighten the load. Although ADHD can have serious effects, finding a lighthearted side can be a powerful tool for coping.

Sharing Stories

One way to find humor in ADHD moments is by sharing stories and jokes with others who have ADHD. For instance, forgetting the topic of a conversation you just initiated, or setting an alarm and forgetting why you set it in the first place. Laughing at these moments helps to create a positive environment where ADHD is not a negative aspect but simply a unique part of your personality.

Laughing WITH Your Loved Ones

Another way to find humor in ADHD moments is by learning to love someone with ADHD and laughing WITH them. Finding humor in the unexpected can help you bond with your partner and create a more resilient relationship. For example, someone with ADHD might forget to buy groceries but remember every detail of a movie seen years ago.

Laughing with them about these quirks can help create a positive and supportive environment.

Finding Humor in Small Moments

Here are some additional examples of finding humor in ADHD moments:

• Forgetting your phone in your pocket and frantically searching for it while it’s ringing.
• Starting to do something and getting sidetracked by something else entirely.
• Forgetting where you put something, only to find it in a bizarre location like the freezer or under the couch cushions.

You’re Not Alone

Chalene Johnson — a popular Beach Body coach — has now shifted her public spotlight onto ADHD awareness. She has since left the fitness world to turn her attention to health – and that includes mental health. In her blog and on her social media channels, she frequently shares her own personal experiences and stories to shed light on the humorous moments of living with ADHD. The takeaway is that you’re not alone!

While these moments can be frustrating, finding humor in them can help to reduce stress and anxiety. It can also create an environment where those with ADHD are appreciated for their unique quirks and qualities.

In conclusion, finding humor in ADHD moments can be an effective way to cope with the challenges of living with the disorder. By sharing stories and jokes with others who have ADHD, and learning to laugh WITH your loved ones who have ADHD, you can build a positive environment that embraces your differences. By finding the humor in these moments, you can create a more resilient and supportive community that celebrates the unique qualities of each individual.

The Importance of Holistic ADHD Care

While finding humor in ADHD moments can be beneficial, it’s essential to recognize that professional help can still be crucial for managing the condition. ADHD can have serious effects that may require medical intervention, such as therapy or in some cases, medication.

Seeking professional help can help to mitigate some of the more severe symptoms of ADHD and improve overall quality of life. It’s important to remember that finding humor in moments of forgetfulness or disorganization does not negate the need for professional support. Instead, finding a balance between humor and professional help can help individuals with ADHD lead fulfilling and successful lives.

Comprehensive ADHD treatment, including therapy and coaching, can help you overcome obstacles while you learn to THRIVE. You can also request an appointment here.

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Assessments Versus Psychology Evaluation: Everything You Need to Know

Assessments and psychology evaluations may sound like the same thing, but they’re actually different. It’s important to know the difference, especially if you’re seeking psychological help. In this blog, we’ll explain what assessments and psychology evaluations are, what they’re used for, and what you can expect during each evaluation.

We spoke with Monica Clark, a Psychological Associate here at NextStep4ADHD, to get some of the most common questions. By the end of this blog, you’ll have a better idea of what to expect during your psychological evaluation and which type of evaluation is right for you.

What Is the Difference between an Assessment and a Psychological Evaluation?

All about Assessments

An assessment involves an in-depth clinical interview, usually utilizing both a diagnostic assessment and biopsychosocial questions, and, sometimes, simple screening instruments that are self-report symptom questionnaires. The questionnaires usually can be completed in just a few minutes and, for teens, may include obtaining data from relevant teachers or other collateral adults with regular contact with the child.

The diagnostic interview focuses on the presenting issues and the history of those issues and in-depth questioning of symptoms to determine potential diagnoses. In addition to the diagnostic interview, the assessor will accumulate information about the child’s medical, developmental, and family history (biology), history of prior treatment and testing, to include documenting any prior diagnoses (psychological history), and the child’s school functioning, social functioning, and any potential work/employment functioning (social). An assessment is usually between 60-90 minutes depending on the provider. An assessment is adequate for most situations, including obtaining a diagnosis for treatment and obtaining a 504 plan at school.

An assessment is simpler and much more cost effective than a full psychological evaluation.

All about Psychological Evaluations

A psychological evaluation is more in-depth and includes the above clinical interview, along with testing using standardized psychological instruments (i.e. intelligence tests). The testing gives an in-depth understanding of a child’s cognitive, academic, behavioral, emotional, and social functioning. It usually takes a minimum of 4 hours, which can be completed in either one or two sessions; however, it can take longer depending on needs.

There is a specific type of psychological evaluation, called an academic evaluation, that may be requested for school, which tests only a child’s intelligence and academic performance to test for learning disabilities or learning differences. This specific type of assessment is shorter, usually 2-3 hours, but is not typically covered by insurance. If schools are requesting this information, while Next Step would be happy to complete the evaluation, if the child attends public schools, most public schools have the ability to complete this type of evaluation without charge to the family, utilizing the district’s school psychologist. However, sometimes the wait for an evaluation date can be lengthy, which leads some families to seek outside agencies that could accommodate their need faster.

When Is a Psychological Evaluation Necessary for Teens?

 A psychological evaluation is necessary in a couple of scenarios:

• It is required if the family is seeking an individualized education plan (IEP).
• It also may become necessary if a family has completed an assessment and the diagnostic picture is still unclear. This is rare, but does occasionally occur.
• A family may also be referred for a psychological evaluation to assess for other potential underlying factors, if the child has not been responsive to treatment.

It is important that an established therapist not be the one to complete the psychological evaluation to prevent potential confirmation bias.

What Happens During a Psychological Evaluation?

The first step is a clinical interview with both the child and the parent, followed by 1-2 sessions where the child will meet with the evaluator individually to complete the standardized tests. After, the evaluator will score all of the assessments and write an in-depth report, written so that the family can understand the results. Once the report is completed, the family will be invited back for a feedback session, where the evaluator will go over the results, provide an opportunity for the family to ask questions, and the family will be given a physical copy of the report.

What Is the Main Benefits of a Psychological Evaluation for an IED?

A psychological evaluation provides the most in-depth picture of your child. Through the evaluation process, all potential issues are assessed and addressed through clinical recommendations.

Questions? Don’t Hesitate to Reach Out to Us

In conclusion, understanding the differences between assessments and psychology evaluations is crucial when seeking psychological help, especially for conditions like ADHD. While assessments are standardized tests that provide objective information about your abilities and strengths, psychological evaluations involve a more in-depth exploration of your thoughts, feelings, and behaviors. Both types of evaluations can be helpful in identifying and treating ADHD, but which one is best for you will depend on your specific needs. Our multidisciplinary team can walk you through all of the options and recommend the right evaluations for you or your child.

If you suspect that you or a loved one may have ADHD, it’s important to seek help from a qualified mental health professional who can provide the appropriate evaluation and treatment. Making an appointment with a mental health professional is the first step towards getting the help you need to manage your symptoms and improve your quality of life. Remember, seeking help is a sign of strength and courage, and taking care of your mental health is essential for overall well-being. Don’t hesitate to reach out today.

About Monica Clark

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