10 New Year’s Resolutions to Help Manage ADHD
As the new year begins, it’s a great time to set resolutions that promote mental and physical wellness and improve your day-to-day life. If you have ADHD, resolutions focused on organization, self-care, and healthy habits can make a world of difference.
Here are 10 New Year’s resolutions designed to help manage ADHD:
1. Prioritize Consistent Routines
One of the most effective ways to manage ADHD is by establishing a structured daily routine. Set specific times for waking up, eating, working, and going to bed. Consistency can help reduce the chaos that often comes with ADHD and create a sense of predictability.
2. Break Tasks Into Smaller Steps
People with ADHD often feel overwhelmed by large tasks. This year, commit to breaking tasks into smaller, manageable steps. Writing down each step and crossing them off as you complete them will give you a clear path and make the process feel less daunting.
3. Use Timers to Stay on Track
Staying focused can be difficult, so using timers or alarms to limit the time spent on specific tasks can help. Whether it’s setting a timer to work for 20 minutes and taking a 5-minute break or using an alarm to remind you to switch tasks, this technique can improve focus and productivity.
4. Get Organized and Stay Tidy
Clutter can be particularly distracting for people with ADHD. Make a resolution to declutter one area of your home or workspace each week. Keep things organized by using labels, storage bins, or digital apps that help you stay on top of tasks and appointments.
5. Practice Mindfulness and Relaxation Techniques
Mindfulness practices, such as deep breathing, meditation, or yoga, can help reduce stress and improve focus. Commit to spending a few minutes each day practicing mindfulness to center yourself and calm your mind, especially when feeling overwhelmed.
Need a guided meditation? Here’s one from Certified ADHD Coach Pam Valdes:
6. Set Achievable Goals
Goal-setting can be challenging for those with ADHD, as long-term goals can feel unattainable. This year, focus on setting smaller, short-term goals that are realistic and achievable. Celebrate your accomplishments along the way to keep your motivation high.
Learn more about SMART goals here.
7. Exercise Regularly
Exercise has been shown to improve focus and mood for people with ADHD. Set a goal to incorporate physical activity into your routine, whether it’s going for a walk, joining a fitness class, or practicing sports. Exercise helps reduce restlessness and boosts mental clarity.
8. Limit Distractions
To stay productive, it’s important to minimize distractions. Commit to creating a workspace that limits distractions—such as turning off notifications, using noise-canceling headphones, or finding a quiet space to focus. Reducing external distractions can help you stay on task.
9. Practice Self-Compassion
ADHD can sometimes lead to feelings of frustration and self-criticism. Make a resolution to be kinder to yourself. Practice self-compassion by acknowledging that ADHD may make certain tasks more challenging, but it doesn’t define you.
Remember to treat yourself with patience and understanding.
10. Seek Support When Needed
Managing ADHD can be overwhelming, but you don’t have to do it alone. This year, consider seeking professional support. Whether it’s through therapy, coaching, or joining an ADHD support group, connecting with others can provide guidance and boost your motivation.
How Pam Valdes, Certified ADHD Coach, Can Help
Pam Valdes is a certified ADHD coach who specializes in helping individuals with ADHD create strategies tailored to their unique challenges. She works with clients to establish routines, improve focus, and set realistic goals that lead to lasting success. Pam’s empathetic, non-judgmental approach ensures that clients feel supported while they work toward their goals. Her personalized coaching can help you develop actionable strategies to manage ADHD and make progress in all areas of life.
If you’re looking for support in managing ADHD this year, the Next Step 4 ADHD team is here to help. Contact our team today to schedule a coaching session and start the new year with a clear plan for success.
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How to Tame Your Inner Critic
Living with ADHD often means battling an inner critic—a persistent voice that points out mistakes, amplifies insecurities, and keeps you stuck in a cycle of self-doubt.
While this critical voice can be loud, you don’t have to let it take control. Here’s how to tame your inner critic and boost your confidence:
1. Recognize the Inner Critic
The first step is identifying when your inner critic is speaking. Pay attention to negative self-talk like, “I’ll never get this right” or “I’m always messing things up.” Awareness is the key to shifting the narrative.
2. Challenge Negative Thoughts
Once you notice your inner critic, challenge its accuracy. Ask yourself: Is this thought true? Is there evidence to support it? Often, the inner critic exaggerates or distorts reality.
3. Practice Self-Compassion
Replace harsh criticism with kindness. Remind yourself that mistakes are part of being human—and part of learning. Treat yourself with the same patience and understanding you’d show a close friend.
4. Reframe Your ADHD Struggles
Instead of viewing ADHD traits as flaws, see them as differences. For example, impulsivity might be reframed as spontaneity, and hyperfocus as dedication. This shift in perspective can quiet the critic.
5. Create a Supportive Environment
Surround yourself with people who understand and value you. Friends, family, or ADHD coaches can help you counterbalance the negativity of your inner critic with encouragement and support.
6. Celebrate Small Wins
Acknowledge your successes, no matter how small. Completing a task, staying organized for a day, or simply showing up are all victories that deserve recognition.
7. Use ADHD-Friendly Tools
Structure and systems can help quiet the critic by reducing overwhelm. Tools like planners, reminders, and timers make it easier to manage tasks and reinforce your sense of control. Learn more about making SMART goals here.
8. Seek Professional Support
Sometimes, the inner critic is deeply ingrained and hard to overcome on your own. Therapy or ADHD coaching can provide personalized strategies to build self-esteem and resilience.
Find More Tips on Our Coaching Corner
For even more strategies on managing ADHD, check out the Coaching Corner page, where our ADHD coach Pam Valdes shares practical tips to help you stay focused and motivated.
Pam’s expertise can provide you with additional tools to make daily tasks more manageable and engaging. Whether you’re looking for new ways to approach time management or need help with organization, Pam’s advice can make a difference!
Tune into the video below to hear Certified ADHD Coach Pam Valdes speak more on the topic:
At Next Step 4 ADHD, we understand how challenging self-doubt can be for those with ADHD. Our team is here to help you overcome the inner critic and embrace your strengths. Visit our Coaching Corner for tips and strategies tailored to ADHD or schedule a session with one of our professionals today!
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How to Make Boring Tasks Interesting
We all have tasks that feel dull and unmotivating, but for those with ADHD, staying focused on these activities can be even more challenging. The good news is there are ways to make boring tasks more engaging by stimulating your senses.
Tips to Liven Up Boring Tasks
- Listen to Music: Create a playlist with upbeat songs that keep your energy up. Music can turn an otherwise monotonous activity into something more enjoyable. Experiment with different genres to see what helps you focus.
- Drink Cold Water: Keep a cold glass of water nearby while working on tasks. The refreshing sensation can help keep you alert and give your mind a quick boost of energy when you’re feeling distracted.
- Change Scents: Use essential oils or a scented candle to create a pleasant environment. Certain scents, like peppermint or citrus, can increase focus and make the workspace more inviting.
- Incorporate Movement: Try standing, walking, or using a fidget tool to keep your body engaged while you work. Physical movement can help channel excess energy and improve focus.
- Break Tasks into Smaller Steps: Completing small, achievable goals can help keep momentum going and make tasks feel less overwhelming. Learn more about SMART goals here.
Find More Tips on the Coaching Corner
For even more strategies on managing ADHD, check out the Coaching Corner page, where our ADHD coach Pam Valdes shares practical tips to help you stay focused and motivated.
Pam’s expertise can provide you with additional tools to make daily tasks more manageable and engaging. Whether you’re looking for new ways to approach time management or need help with organization, Pam’s advice can make a difference!
Tune into the video below to hear Certified ADHD Coach Pam Valdes speak more on the topic:
Signs You Should Reach Out for ADHD Help
It’s common to feel overwhelmed or distracted occasionally, but if you notice that ADHD symptoms are interfering with your daily life, it might be time to seek professional help.
Struggling with focus, missing deadlines, feeling disorganized, or becoming easily frustrated are all signs that your ADHD may need more attention.
How Next Step 4 ADHD Can Help
At Next Step 4 ADHD, we offer personalized treatment plans designed to meet your unique needs. Whether it’s through therapy, coaching, or medication management, our experienced team can help you regain control of your daily routine and overcome the challenges that come with ADHD. Reach out to us for support and guidance, and take the next step toward a more focused and fulfilling life!
Click to request an appointment.
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7 Homework Tips for Kids with ADHD
Homework can be a challenge for kids with ADHD, but with the right strategies, you can make it a smoother and more productive process. Here are seven homework tips to help your child stay focused and engaged.
1. Create a Consistent Routine
Set a specific time each day for homework. A consistent homework routine helps your child know what to expect and reduces distractions. Stick to the schedule as much as possible, even on days when there’s less homework to do.
2. Break Tasks into Smaller Steps
Big assignments can be overwhelming for kids with ADHD. Break down larger tasks into manageable chunks. Celebrate small wins after each step to keep your child motivated and give them a sense of accomplishment.
3. Use a Quiet, Organized Space
A dedicated workspace helps your child stay focused. Make sure it’s free from distractions like toys or TV. Keeping this space organized can also help reduce feelings of overwhelm, making it easier to get started.
4. Incorporate Breaks
Frequent, short breaks are essential. Encourage your child to take a 5-10 minute break every 20-30 minutes to move around, stretch, or grab a snack. This helps them reset and improves focus when they return to work.
This is known as the Pomodoro Technique, and you can find timers to help keep track of the breaks.
5. Use Visual Aids
Kids with ADHD often respond well to visual reminders. Try using checklists, timers, or colorful sticky notes to help them keep track of tasks and deadlines. These tools can make abstract tasks feel more concrete and achievable.
6. Encourage Positive Reinforcement
Celebrate your child’s efforts, not just the end results. Positive reinforcement builds confidence and encourages them to keep going, even when the work is tough. Use praise or rewards to acknowledge their focus and hard work. You can read more about positive parenting here.
7. Communicate with Teachers
Work closely with your child’s teacher to understand homework expectations and challenges. Teachers can provide valuable insights and may be able to offer accommodations, such as extended deadlines or modified assignments, that suit your child’s learning style.
How to Know When Homework Struggles Warrant Help
It’s normal for kids with ADHD to face homework challenges, but if the frustration becomes overwhelming or persists despite trying different strategies, it may be time to seek additional support.
Watch for signs like frequent emotional outbursts, avoidance of schoolwork, or ongoing difficulty completing assignments. If these struggles start affecting your child’s self-esteem or school performance, reaching out for professional help can make a big difference.
How Next Step 4 ADHD Can Help
At Next Step 4 ADHD, we understand the unique challenges kids with ADHD face, both in and out of the classroom. Our team offers comprehensive support through coaching, therapy, and individualized plans that focus on building executive functioning skills and improving attention.
Whether your child needs help managing homework, staying organized, or building confidence, we’re here to help every step of the way. Reach out today to learn more about how we can support your family.
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Helping Your Child with ADHD Adjust to Back-to-School Routines
By now, the initial excitement of the new school year has worn off, and some children with ADHD may start struggling to keep up with their routines.
If your child is having a hard time adjusting, it’s not too late to implement strategies that can help them get back on track.
Here’s how you can support your child’s adjustment and ensure they have a successful school year, courtesy of the NextStep4ADHD team.
1. Revisit and Reinforce the Daily Routine
If your child is having trouble sticking to their school routine, revisit and reinforce your daily routine and schedule with them. Consistent morning, after-school, and bedtime routines help create a sense of stability, which can reduce anxiety and make daily transitions smoother.
If mornings are rushed, for example, preparing clothes and school bags the night before can alleviate stress. Make small adjustments as needed to help your child feel more in control of their day.
2. Use Visual Aids to Stay Organized
Visual aids are powerful tools for helping children with ADHD stay organized. A visual schedule or calendar that outlines school activities, homework times, and extracurriculars can help your child anticipate what’s next and reduce overwhelm.
Consider color-coding different subjects or activities to make the schedule more engaging. Daily checklists can also help your child track their tasks and responsibilities and help provide a sense of accomplishment as they complete each one.
3. Set Short-Term Goals
Children with ADHD often respond well to short-term goals that are more manageable and less overwhelming than long-term objectives. Break down larger tasks into smaller goals that your child can achieve daily or weekly.
Celebrate these small successes to keep them motivated. For instance, you could set a goal for your child to complete their homework on time for a week, and reward them with a special treat or privilege.
Learn more about SMART Goals here.
4. Review Homework and Study Habits
If your child is struggling with homework or study sessions, it’s time to review their habits. Ensure they have a quiet, distraction-free space for doing homework, and establish a regular routine that includes short breaks to prevent fatigue. Learn more about setting up a homework space here.
If they find large assignments overwhelming, break them into smaller, more manageable parts, and use a timer to help them stay focused on each task.
5. Know the Warning Signs That ADHD Isn’t Well-Managed
As the school year progresses, it’s important to stay alert to signs that your child’s ADHD may not be well-managed. Even before issues pop up, familiarize yourself with the warning signs.
Some red flags include:
- Difficulty Staying Focused: If your child is consistently unable to concentrate on tasks or follow through with instructions, it may indicate that their ADHD symptoms are interfering with their schoolwork.
- Increased Frustration or Irritability: Frequent emotional outbursts, frustration, or irritability can be signs that your child is feeling overwhelmed and unable to cope with the demands of school.
- Declining Academic Performance: If your child’s grades are dropping or they’re receiving negative feedback from teachers, it might be a sign that their ADHD symptoms are impacting their ability to learn and perform in school.
- Avoidance of Schoolwork: A sudden reluctance to go to school, complete homework, or participate in class could indicate that your child is struggling with more than they can manage.
If you notice these warning signs, it may be time to revisit your child’s ADHD management plan. Consulting with their Next Step 4 ADHD care team can help you make necessary adjustments to their treatment plan, whether it involves medication, therapy, or behavioral interventions.
6. Implement Positive Parenting Techniques
Positive parenting can be a game-changer in helping your child adjust to school routines. Focus on reinforcing good behavior with praise and rewards, setting clear expectations, and being consistent with consequences.
This approach not only helps your child feel supported but also encourages them to stay motivated and follow routines. For more insights on how positive parenting can benefit children with ADHD, visit Dr. Kristi Brisco’s expert advice.
7. Communicate with Teachers Regularly
Your child’s teachers have a close view of their daily behavior and academic performance, making regular communication with them crucial. Stay informed about your child’s progress, and share strategies that work well at home. This collaboration can help create a consistent support system both in the classroom and at home, ensuring that any issues are addressed promptly.
8. Encourage Social Interaction
Social interactions can be particularly challenging for children with ADHD, but they are essential for emotional well-being. Encourage your child to participate in social activities, both inside and outside of school.
If your child is struggling to connect with peers, consider arranging playdates or enrolling them in group activities where they can practice social skills in a structured environment.
Questions? We’re Here for You
Adjusting to back-to-school routines mid-year can be challenging for children with ADHD, but with the right strategies and support, your child can find their rhythm and succeed. By reinforcing routines, setting short-term goals, and staying vigilant for signs that their ADHD may not be well-managed, you can help your child navigate the school year with confidence. Your involvement and encouragement are key to helping your child thrive both academically and socially.
If you’d like to make an appointment, click here to get started.
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School’s Out: How to Make Summer More Structured
Summer break is a time of excitement and relaxation for many families, but for moms of kids with ADHD, it can also be a period of stress and uncertainty. Without the structure and routine of school, kids with ADHD can find it challenging to stay focused and manage their energy, leading to a challenging home environment.
But fear not! With some planning and practical strategies, you can create a summer that is enjoyable and manageable for everyone in your family!
1. Create a Flexible Routine
Kids with ADHD thrive on structure, but summer doesn’t have to be as rigid as the school year. Establish a flexible daily routine that includes regular wake-up times, meal times, and bedtimes.
Incorporate a mix of activities such as outdoor play, reading, and quiet time. A visual schedule can help your child understand and anticipate what comes next, reducing anxiety and meltdowns. Post it somewhere they’ll be able to see it easily.
Tip: Use colorful charts or apps to make the schedule engaging and easy to follow.
2. Break Activities into Manageable Chunks
Long activities can be overwhelming for kids with ADHD. Break tasks into smaller, manageable chunks with short breaks in between. For example, instead of a two-hour block of reading, try 20-minute sessions with a 10-minute break for a snack or some physical activity.
Tip: Use a timer to help your child understand how long each activity will last and when they can expect a break.
3. Incorporate Physical Activity
Physical activity is crucial for kids with ADHD. It helps burn off excess energy and improves focus. Plan for regular physical activities like swimming, biking, or even a simple game of tag in the backyard. Aim for at least 60 minutes of physical activity each day.
Read more about the benefits of exercise here.
Tip: Morning exercise can help set a positive tone for the rest of the day — and set their circadian rhythm— so consider starting the day with a fun physical activity.
4. Create a Calm Space
Having a designated calm space can be incredibly beneficial for a child with ADHD. This can be a corner of a room with comfortable seating, calming colors, and sensory tools like stress balls or weighted blankets. Encourage your child to use this space when they need to relax and regroup.
Tip: Include your child in the creation of this space to ensure it meets their needs and preferences.
5. Set Clear Expectations and Consequences
Children with ADHD benefit from clear expectations and consistent consequences. Make sure your child understands the rules and what is expected of them. Use positive reinforcement to encourage good behavior and provide immediate and consistent consequences for rule-breaking.
Read more about positive parenting here.
Tip: Use a reward system to motivate your child. Simple rewards like extra screen time or a special treat can be very effective.
6. Encourage Social Interaction
Social skills can be a challenge for kids with ADHD, but summer is a great time to practice. Arrange playdates with friends or enroll your child in group activities like summer camps or sports teams. These interactions help develop social skills and provide a sense of belonging.
Tip: Choose activities that align with your child’s interests to increase their engagement and enjoyment.
7. Limit Screen Time
While it can be tempting to let your child spend hours on screens, too much screen time can exacerbate ADHD symptoms. Set clear limits on screen time and encourage other activities like reading, arts and crafts, or outdoor play.
Tip: Create a daily tech-free time where the whole family engages in screen-free activities together.
8. Plan for Downtime
It’s important to balance activity with downtime. Over-scheduling can lead to burnout and increased stress. Make sure your child has time each day to relax and unwind.
Tip: Downtime doesn’t have to mean doing nothing. Activities like coloring, puzzles, or listening to music can be relaxing and enjoyable.
9. Stay Connected with Support Networks
You don’t have to navigate the summer alone. Stay connected with support networks such as other moms of kids with ADHD, online forums, or local support groups. Sharing experiences and tips can provide valuable insights and emotional support.
Tip: Consider joining a summer support group specifically for parents of children with ADHD to exchange ideas and encouragement.
10. Take Care of Yourself
Remember, you can’t pour from an empty cup. Taking care of yourself is crucial. Make time for your own hobbies and relaxation. Whether it’s reading a book, going for a walk, or having coffee with a friend, ensure you have time to recharge.
Learn more about self-care here.
Tip: Don’t hesitate to ask for help from family members or friends when you need a break.
Here for You
Summer with a child who has ADHD can be challenging, but with the right strategies and a positive mindset, it can also be a time of growth and fun. By creating a balanced routine, incorporating physical activity, and setting clear expectations, you can help your child thrive.
And remember, it’s okay to seek support and take care of yourself along the way. Click here to schedule an appointment with our team.
Here’s to a wonderful summer filled with happy memories!
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10 Essential Ways to Prioritize Your Mental Health: A Guide for Mental Health Awareness Month
May is Mental Health Awareness Month — a time dedicated to raising awareness about mental health and well-being. With busy schedules and fast-paced lives, it’s easy to overlook your mental health amidst the chaos of daily life. However, taking care of your mental well-being is just as important as caring for your physical health.
In honor of Mental Health Awareness Month, here are ten essential ways to prioritize your mental health and foster a greater sense of well-being.
Practice Self-Compassion
Be kind to yourself. We often hold ourselves to high standards and criticize ourselves harshly for perceived shortcomings. Instead, practice self-compassion by treating yourself with the same kindness and understanding that you would offer to a friend facing similar challenges.
Prioritize Self-Care
Self-care is not selfish; it’s necessary for maintaining good mental health. Make time for activities that bring you joy and relaxation, whether it’s reading a book, taking a walk in nature, practicing mindfulness, or indulging in a hobby you love.
Establish Healthy Boundaries
Learn to set boundaries in your personal and professional life to protect your mental and emotional well-being. Saying no when you need to, and prioritizing your needs helps prevent burnout and resentment.
Stay Connected
Human connection is vital for our mental health. Nurture your relationships with friends and family members, and don’t hesitate to reach out for support when you need it. Social support can provide comfort, encouragement, and a sense of belonging.
Practice Mindfulness and Meditation
Mindfulness and meditation are powerful tools for managing stress, reducing anxiety, and promoting emotional balance. Take a few minutes each day to practice mindfulness or meditation, focusing on your breath or simply observing your thoughts without judgment.
Get Moving
Regular exercise has numerous benefits for both physical and mental health. Whether it’s going for a run, practicing yoga, participating in organized sports, or taking a dance class, find a form of exercise that you enjoy and make it a regular part of your routine.
Seek Professional Help
If you’re struggling with your mental health, don’t hesitate to seek professional help. Therapy can provide valuable support, guidance, and coping strategies for managing mental health challenges. There is no shame in asking for help when you need it.
Limit Screen Time
Excessive screen time, especially on social media, can have a negative impact on our mental health, contributing to feelings of inadequacy, anxiety, and loneliness. Set boundaries around your screen time and prioritize real-life connections and activities.
Tip: you can also set time limits on devices for your children through parental control settings.
Practice Gratitude
Cultivate an attitude of gratitude by regularly reflecting on the things you’re thankful for in your life. Keeping a gratitude journal or simply taking a moment each day to appreciate the small blessings can shift your perspective and improve your mood.
Get Plenty of Sleep
Quality sleep is essential for good mental health. Prioritize getting enough restful sleep each night by establishing a bedtime routine, creating a comfortable sleep environment, and avoiding caffeine and screens before bed.
Prioritize Your Mental Health This May
Your mental health is a precious asset that deserves your care and attention. By incorporating these ten strategies into your daily life, you can prioritize your mental well-being and cultivate resilience in the face of life’s challenges. Remember, seeking help is a sign of strength, not weakness, and you are worthy of support and compassion. This Mental Health Awareness Month, commit to taking proactive steps to care for your mental health and inspire others to do the same.
Click here to request an appointment with our multidisciplinary team.
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How to Create SMART Goals
Setting goals is a cornerstone practice. But for those navigating the intricate landscape of attention deficit hyperactivity disorder (ADHD), setting and achieving goals can sometimes feel like a daunting task. However, fear not! Crafting smart goals can help you reach your goals. In fact, SMART goals are often incorporated into ADHD coaching plans.
Here’s what you need to now about SMART goals.
Understanding Smart Goals
Smart goals are Specific, Measurable, Achievable, Relevant, and Time-bound. They provide a clear roadmap toward success, ensuring that every step taken is purposeful and aligned with broader aspirations. For individuals with ADHD, this structured approach is particularly beneficial, as it offers clarity and direction.
1. Specific: Define Your Focus
Begin by honing in on a specific area of improvement or aspiration. Instead of setting a broad goal like “exercise more,” try something more defined such as “incorporate 30 minutes of physical activity into my daily routine.” Clarity in your objectives will enhance motivation and streamline your efforts.
2. Measurable: Track Your Progress
To keep momentum and stay accountable, establish measurable criteria for success. Utilize tools like habit-tracking apps or journals to monitor your progress. For instance, if your goal is to read more, set a target number of pages or chapters to complete each week.
3. Achievable: Set Realistic Expectations
While ambition is admirable, setting unrealistic goals can lead to frustration and discouragement. Consider your current circumstances, resources, and capabilities when crafting your goals. Start with small, attainable steps, and gradually increase the challenge as you build confidence and momentum.
4. Relevant: Align with Your Values
Ensure that your goals resonate with your values and long-term objectives. Reflect on what truly matters to you and tailor your goals accordingly. If improving focus and productivity is a priority, setting goals related to time management or organization would be relevant and impactful.
5. Time-bound: Establish Deadlines
Deadlines provide a sense of urgency and prevent procrastination. Set specific timeframes for achieving your goals, whether it’s a daily, weekly, or monthly target. Breaking down larger goals into smaller, time-bound tasks makes them more manageable and increases the likelihood of success.
Holistic Approach: Integrating Coaching and Lifestyle Tips
In addition to the SMART goal framework, incorporating holistic strategies can enhance the effectiveness of goal setting for individuals with ADHD. Here are some tips to consider:
ADHD Coaching:
Working with our certified ADHD coach Pam Valdes, M.A., AACC, can provide invaluable support and guidance in setting and achieving goals. She can help you identify strengths, overcome obstacles, and develop personalized strategies for success.
Lifestyle Adjustments:
Explore lifestyle modifications that complement your ADHD management plan. Prioritize adequate sleep, regular exercise, and a balanced diet to optimize brain function and mood stability. Incorporate mindfulness practices such as meditation or yoga to cultivate focus and reduce stress.
Mindful Self-Compassion:
Be gentle with yourself throughout the goal-setting process. Acknowledge and celebrate your progress, no matter how small. Remember that setbacks are a natural part of growth and offer valuable opportunities for learning and resilience.
Download a SMART Goal Tracker
Once decided to create a SMART goal, write it down! You can use goal-setting apps, or you can download and print a tracker. Here’s a free tracker you can download:
Embrace Your Journey
Creating SMART goals tailored to your unique needs as an individual with ADHD is a powerful step towards holistic wellness. By combining the structured framework of SMART goals with holistic strategies such as coaching and lifestyle adjustments, you can unlock your full potential and thrive in all aspects of life. Remember, the journey towards self-improvement is not always linear, but with patience, perseverance, and a sprinkle of self-compassion, you can navigate the path with confidence and resilience.
Ready to learn more? Click here to schedule an appointment in our Louisville, Kentucky office.
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Why Do I Feel So Overwhelmed?
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.
#3 Use lists and track your progress
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.
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10 Tips to Integrate Exercise into Your Daily Routine
Unlocking Focus and Fitness with ADHD Coaching
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.
To learn more about ADHD coaching fits into your comprehensive treatment plan, contact us here to schedule your next appointment.
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