Sometimes our feelings of overwhelm are a result of our thoughts and self-talk. If you feel like you live with a harsh inner critic that bombards you with worry and negative self-talk, there is good news: You can learn how to talk to yourself supportively, as you would talk to a friend.
The idea is to create “underwhelm,” so that you have “I can do this” and “I’ve got this” thoughts. When you’re overwhelmed by negative thoughts, it’s helpful to get in the practice of asking useful questions, such as, “What’s another way to look at this?” or “What would I say to my best friend if they were in this situation?” Improving overwhelming negative self-talk can be a goal of therapy. You can learn more about that here.
You might also feel overwhelmed by your growing to-do list. For anyone struggling to stay organized, it’s easy to feel overwhelmed simply with your everyday to-do list.
No matter what’s making you feel overwhelmed, it’s important to know that help is available.
Why Does ADHD Cause Feelings of Overwhelm?
Certified ADHD Coach Pam Valdes, M.A., AACC shares, “Overwhelm is the word I hear most often in coaching. It’s a crucial issue, because overwhelm is a shortcut to exacerbating every symptom of ADHD. When we’re overwhelmed, it’s harder to concentrate, harder to focus, harder to control our emotions, harder to get started on tasks, and on and on… So, it’s very important to find a way to not only manage overwhelm, but to prevent it in the first place.”
So how do you prevent these feelings of overwhelm? It all starts with organization. Organization, one of the executive function skills, is often a challenge for individuals with ADHD.
Pam continues, “Often overwhelm is intertwined with organization. If we don’t have a system in place to help us track the things that we want and need to do, things tend to slip through the cracks, and that typically results in feeling overwhelmed. We can end up feeling like we’re in a constant game of “whack-a-mole,” reacting to one crisis after another.”
Strategies for Reducing Feelings of Overwhelm
#1 Break down your tasks
The number one strategy for managing overwhelm in the moment is learning to break things down into small, doable steps.
There are many ways to break things down – by area, by time, or by task. If you need to clean your house, for instance, you can break it down by area, cleaning one room at a time. Even within one room, you can further break it down by dividing the room into sections.
#2 Keep track of the time
You could break the house cleaning down by time by setting a timer for a specified amount of time to see how much you can get done in that time period or by using the Pomodoro technique.
The Pomodoro Technique is a time management method that involves breaking work into intervals, typically 25 minutes long, separated by short breaks. Want to try the Pomodoro technique? You can use this free timer here.
Whichever way to choose to break your chosen task down, there are two more important components: Look at each step as a separate task, complete unto itself. You may find it helpful to make a written list and check each item off as completed to track your progress.
#4 Celebrate
Finally, and this is important: Celebrate! Acknowledge each little step as important and your efforts as valuable. Do your efforts feel like a drop in the bucket? Maybe so, but those drops are critical to your success. Claim each little win to build momentum!
Focus on Improving Clarity
Sometimes overwhelm is caused by a lack of clarity. If we can pause, step back and come up with a plan of action, that can reduce overwhelm. This may involve obtaining needed information or assistance from someone else. When the ADHD brain is unclear on what to do, it often jumps to so many different possibilities that it is quickly overwhelmed.
It’s helpful to learn your symptoms of overwhelm and have an “overwhelm plan” to put in place. Does your neck get tight when you feel overwhelmed? Does your stomach hurt? Maybe you find yourself worrying or wanting to escape? The more quickly you can notice feelings of overwhelm, the more quickly you can take steps to reverse the process.
How Does Coaching Help?
ADHD coaching helps people who are feeling overwhelmed by:
Providing personalized strategies tailored to your needs.
Providing support in managing tasks and prioritizing responsibilities.
Helping break tasks into manageable steps.
Focusing on developing organizational skills.
Fostering a sense of control and empowerment in dealing with overwhelm.
And the best part? ADHD coaching is just one part of a comprehensive and multidisciplinary approach to managing ADHD.
About Pam Valdes
Pam Valdes is a certified ADHD Coach here at NextStep. She has a strong background in wellness and counseling. She has provided caring coaching to adults and teens for over 10 years.
Pam specializes in working with adults and teens to address the core issues related to ADHD. As a coach, she helps clients set and stay focused on goals, face obstacles, and develop strategies to handle the responsibilities and tasks that are often made difficult by the symptoms of ADHD.
Living with ADHD comes with its unique set of challenges, but incorporating regular exercise into your daily routine can be a game-changer. Not only does physical activity promote overall well-being, but it can also help manage ADHD symptoms by enhancing focus and reducing hyperactivity.
In this blog, we’ll explore 10 ADHD coaching tips specifically tailored to integrate more exercise into your day.
1. Discover Your Passion
Tailor Your Routine: Identify physical activities that genuinely interest you. Whether it’s dancing, hiking, or playing a sport, choosing activities you enjoy increases the likelihood of making exercise a consistent part of your routine.
2. Create a Structured Schedule
Time Blocking: Allocate specific time slots in your daily schedule dedicated to exercise. This structured approach helps create a routine, making it easier to form a habit.
3. Break It Down
Micro-Workouts: Break your exercise routine into smaller, more manageable segments. Short bursts of physical activity throughout the day can be as effective as a single prolonged session.
4. Incorporate Movement into Tasks
Multitasking: Combine exercise with everyday activities. Opt for a standing desk, take walking meetings, or do light stretches while on conference calls. This way, you effortlessly integrate movement into your workday.
5. Set Achievable Goals
Start Small: Establish realistic exercise goals to avoid feeling overwhelmed. Gradually increase intensity and duration as your fitness levels improve, ensuring a sustainable and positive experience.
6. Accountability Partner
Buddy System: Find an accountability partner who shares your commitment to regular exercise. Having someone to exercise with provides motivation and turns physical activity into a social and enjoyable experience.
7. Explore Mindful Activities
Yoga and Meditation: Activities like yoga or meditation not only contribute to physical well-being but also enhance mental focus. Incorporate these mindful practices into your routine for a holistic approach to ADHD management.
8. Use Technology to Your Advantage
Fitness Apps: Leverage technology by using fitness apps or wearable devices to track your activity levels. Set reminders for exercise breaks to ensure you stay on track.
9. Reward Yourself
Positive Reinforcement: Establish a reward system for meeting your exercise goals. Treat yourself to something enjoyable, creating positive associations with physical activity.
10. Flexibility is Key
Adapt to Changes: Recognize that some days may be more challenging than others. Be flexible with your exercise routine, adjusting it as needed to accommodate life’s unpredictable nature.
How ADHD Coaching Can Help You Adopt New Habits
Integrating exercise into your daily routine as part of ADHD management is not only beneficial for physical health but can significantly impact cognitive function and overall well-being. By incorporating these coaching tips, you can unlock the potential for increased focus, reduced hyperactivity, and an improved sense of balance in your life. Remember, the key is to find what works best for you and transform exercise from a chore into a rewarding and energizing part of your daily routine.
Does your child with ADHD need help 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… but how do you know if your child is struggling with their homework? Some children may verbally express that they are having homework struggles, but that’s not always the case.
Try this quiz to see if your child is showing signs that they might need help with homework.
Instructions: Answer each question honestly by selecting the response that best describes your child’s behavior during homework time.
How often does your child struggle to concentrate on homework tasks?
A) Rarely
B) Occasionally
C) Frequently
D) Almost Always
Does your child often leave assignments incomplete due to distraction or lack of focus?
A) Rarely
B) Occasionally
C) Frequently
D) Almost Always
How well does your child manage time when working on homework?
A) Very well
B) Adequately
C) Struggles
D) Poorly
How organized is your child when it comes to keeping track of homework assignments and materials?
A) Very organized
B) Moderately organized
C) Somewhat disorganized
D) Very disorganized
Does your child often forget to bring home necessary materials or forget about assignments altogether?
A) Rarely
B) Occasionally
C) Frequently
D) Almost Always
How often does your child procrastinate when faced with homework tasks?
A) Rarely
B) Occasionally
C) Frequently
D) Almost Always
Does your child spend significantly more time on homework compared to their peers?
A) No, similar time
B) Slightly more
C) Moderately more
D) Significantly more
How does your child typically react to homework-related stress?
A) Calm and composed
B) Mildly stressed
C) Moderately stressed
D) Highly stressed or upset
How involved are you in assisting your child with homework?
A) Minimally involved
B) Moderately involved
C) Very involved
D) Excessively involved
Have teachers expressed concerns about your child’s homework completion or focus?
A) No concerns
B) Minor concerns
C) Some concerns
D) Significant concerns
Tally your responses and refer to the interpretation:
10-15 points: Low Concerns
16-25 points: Moderate Concerns
26-35 points: Elevated Concerns
36-40 points: High Concerns
Remember, this quiz is not a diagnostic tool, but it can provide insights into potential challenges your child might be facing with homework. Consult with educators or professionals for personalized advice.
Homework Tips for Children with ADHD
If your child does need help with homework, keep these tips in mind:
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.
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.
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.
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.
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
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.
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:
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.
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.
Ourteam pageoffers 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.
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.
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.
Meal preppingcan 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 preppingisn’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.
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 makinglunchesthe 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 coachingcan 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!
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.
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
How often do you find yourself putting off tasks until the last possible moment?
a) All the time
b) Occasionally
c) Hardly ever
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
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
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
How frequently do you find yourself making excuses or justifications for delaying tasks?
a) Very often
b) Occasionally
c) Rarely or never
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
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
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
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.
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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 todayto 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.
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.
