SUMMARY: There is a delicate balance between taking care of yourself and the giving of self that is integral to any real relationship with another person. Whether it is your partner, family of origin, friends, co-workers or children, relationships require certain boundaries to stay healthy. Learn to recognize and respect yours.
Boundaries are Limits that YOU Have and Will Not Cross
Personal boundaries are internal limits. They may not be obvious to you, but they exist and influence your actions. Boundaries are important and should be recognized and appreciated. Most of our boundaries are healthy, and to ignore them is detrimental to our physical, mental, emotional or spiritual well being. Such limits are developed for many reasons, and stem from different sources which may include:
Family or moral values
Self-knowledge and an understanding of your personal needs
Awareness of the consequences of going beyond these boundaries
Boundaries are Limits that Others May Not Cross:
Violence, physical or mental cruelty
Insulting behavior (vs. supportive behavior):
“MAKE-WRONGS” – Turn your comments, ideas or thoughts into negative feedback, often subtly and insidiously: Example: You say:“I lost 5 pounds this week.” Make-wrong response: “Great, but how are you doing on the 50 pounds you still have to lose?” Supportive response: “That’s terrific! I know this is tough and I’ll help in any way I can!”
“PUT-DOWNS” – Convey a lack of faith in your ability to do something and/or to do it correctly: Example: You say: “I’ll finish the project this evening.” Make-wrong/Put-down response:“Sure, like you said you would yesterday?” Supportive response:“Okay, but if you forget, do you want me to remind you?”
GLOBAL COMMENTS/CRITICISMS – Turns previous disappointments into general character statements that trap, hurt and prevent moving forward in a relationship: Examples: ”You never get anything done.” “You always do that!” “It’s always what you want!”
Pushing The Limits
Sometimes, the personal boundaries we set are overly protective and limiting. This is not healthy. While they serve a purpose, they keep us from reaching for a higher rung. We are comfortable where we are, and unwilling to make the effort (emotional, physical, intellectual, etc.) to push our limits and risk the possibility of growth – or failure.
Personal boundaries are meant to protect our values, not to stifle our growth. Limits imposed from fear are often cages. Beliefs should be looked at from a position of honesty and humility:
“Am I a better person because of my internal limits or am I protecting myself from the challenges of self-growth or the intimacy of a relationship?”
Personal Limits Include:
SPACE – Physical, emotional, thoughts… Everyone needs some privacy. We have a right to private thoughts and solitary activities.
Not sharing everything doesn’t mean a lack of trust in another person, nor does it mean you’re cutting the other person out of your life (or being cut out of his or her life).
If you feel compelled to always be with others, question why… What is it about your own company that is so unappealing? If you are just bored, develop some interests! You can’t always count on others, but you are always around, so learn to enjoy – and appreciate – yourself. Do you need others to constantly validate you? What can you do to build your sense of self-worth and learn to respect your wonderful, unique self?
Be together, but separate – practice parallel play.
Some people are more extroverted, in the sense that they get energy from being with others, while some are more introverted, and recharge by doing solitary activities or having ‘quiet time.’ It can be helpful to know what you – and your partner – need.
TIME – There is rarely enough time in our lives to do everything we would like to do, let alone everything others want us to do. Give yourself permission to take time… to make time… for self-care: quiet time, sleep, relaxation, healthy eating, grooming, personal interests or hobbies, enjoyable activities, etc.
Interfering with or intruding on this time is actually counter-productive and can even be detrimental to productivity.
It’s easy to criticize someone for “doing nothing” when there’s much left undone, but time to unwind is NOT selfish or do-nothing time. It helps us to decompress, recharge and build up the ability to attack projects, go places or just “do something.”
There can be justification in expressing concern at “too much” personal time. If both partners agree there is an excess of time spent “vegetating,” then provisions should be made to SCHEDULE certain activities at specified times. This avoids conflict as to what was agreed upon.
Scheduling also allows the person taking personal time to do so without guilt, but since the “assigned” personal time isn’t open-ended, scheduling it helps to limit over-indulgence. Guilt-free personal time is also an excellent reward/incentive for accomplishing scheduled Task-Appointments. See “The Task-Appointment.”
When working, interruptions will slow you down and destroy the ‘flow.’ Some estimates say it takes an average of 26 minutes to get back on track, and that’s if you don’t get distracted by something else! And it is even more frustrating if it took major effort to get activated in the first place. You have a right to minimize interruptions – especially when you are working at a task that requires concentrated effort. If possible, turn off the computer and phone notifications for a set time. Let others know you’ll be in temporary seclusion. Consider a phone message that tells others when you will, once again, be available. Put a sign or count-down timer on your desk or office door that says when you will be free (people are more likely to wait if they have a specific time when they can speak to you).
Learn to say ‘NO” so you have more time to say “YES” to what really matters. Our time banks are limited, and everything you do is a withdrawal. So, choose wisely. Decide what is important and set your boundaries accordingly.
PERSONAL GOALS, DREAMS, and INTERESTS – We all need dreams to strive and hope for, but it’s important to objectively evaluate them, discard the unrealistic and work towards actually achieving goals that are truly meaningful. See “How to Accomplish Goals.” We also need to accept and enjoy our interests without judging them according to someone else’s barometer.
Expressing realistic concern about another’s goals or desires is okay, as long it’s done constructively.
To be critical in a negative way (“make-wrongs” or “put-downs”) of another’s goals and desires is to take away something precious from that person. The same is true for being totally non-supportive.
If your needs strongly conflict with another’s goal (e.g., your partner wants to buy a vacation home and you don’t want the stress, financial outlay and additional demands on your time), you can still express an understanding of the need, even if you are not supportive of the action. Perhaps you can both work out some compromise, such as buying into a time-share.
The reverse is also true. We can be supportive without fully understanding another’s dreams. Sometimes we haven’t a clue as to why something is important for someone else (e.g., running a marathon), but we can still support them in their quest.
Be careful that you don’t impose your dreams, or interests, on others. If you want to go bird-watching and your friends find it boring, it is unfair to force them to join you. However, don’t give up your interest, just find others who share it. Or suggest that while you birdwatch, your friend can use the time for his photography hobby, so you are both doing what you enjoy.
Don’t allow others to impose their interests on you. You can decline to share an activity and still be a good friend. You can appreciate that your spouse likes to watch sports on TV but choose to watch your favorite sitcom in another room. Not wanting to watch the news or go to an opera doesn’t mean you are superficial. (Beware the hidden make-wrong!)
If you know something will be difficult for the other person, even if you don’t think it should be, accept their limitations (real or perceived) and lend your moral support, without being controlling, indirectly insulting or withdrawing.
Limits Must Be Communicated
Know and understand your own limits. It is unreasonable to expect compliance or understanding from others if you’re not clear on your own needs.
Make sure others know your limits before you criticize them for going too far, or not far enough. It is unfair to expect something of someone else unless you’ve clearly explained to them what it is you want or need. Too often we get upset with someone because we think they should just know what we want, need, etc.
Relationships consist of more than one person. While it is important to get what you need and to strive for what you want, it’s unhealthy (to a relationship) not to also take into account the other person’s needs and wants.
Reclarify as needed. Sometimes we think we said something or made something clear and the other person says we didn’t. Instead of accusing the other, accept that either one of you may be responsible for the misunderstanding and restate your needs and expectations. Remember that conversations disappear, and no one is to blame. Communication is critical. And it always helps to write down things that you want to remember, and if they relate to an event, put them on a calendar and set an alarm!
Ask for feedback. To be sure major points are understood and to avoid miscommunication, ask the other person to tell you what they’ve heard, and what they think you mean. (Ask nicely, not with an attitude.)
Be flexible. Boundaries can be expanded at times. Stay somewhat flexible and try to see things from the other’s point of view without losing your integrity or perspective.
Examples: If your partner is ill or “down,” you may do more than your share of chores or provide greater emotional support.
A well-meaning grandparent may be allowed to ask questions or do certain things that you wouldn’t permit someone else. (But even here, there should be a limit!)
You may allow a partner or a good friend certain intimacies or criticisms you wouldn’t accept from an acquaintance.
Formulate Consequences for Overstepped Boundaries
Calmly state the situation (the other person may not have realized they were pushing your limits).
Reinforce your boundaries when they are, or might be, violated.
Graciously refuse to accept an over-the-boundary situation. Getting angry, depressed or belligerent doesn’t make it easier for you or the other person.
Allow the other person a backdoor; an easy way to change their mind or offer a compromise that realistically works for you.
Examples: Employer:“I need this report by 9am.” Response: “You may have forgotten, but when we met yesterday, I explained that I had to leave early today. You said it was okay. It’s impossible for me to cancel my plans at this point, but I can either prepare the report when I come in tomorrow and have it by noon, or give the data to Nancy so that she can prepare the report.”
Spouse: “Honey, I’m watching the playoffs… can you please keep the kids quiet?” Response: “We agreed that you take care of the children on Sunday afternoons so I can work on my thesis. I know you really want to see the game, so I can take them to the park now, but if I do, you’ll have to take care of dinner and putting them to bed so I can complete the section I’m working on.”
Partner: “Are you ever going to get that ‘A’ project finished? Response: “I certainly hope so. However, I’m also juggling the ‘B’, ‘C’ and ‘D’ projects. If you can take over the ‘C’ project, I shouldn’t have any difficulty completing the other three on schedule.”
Child: “Mom – you didn’t wash my team jersey! You’re in charge of doing the laundry! I need it by 4:00, so wash it now!” Response: “Everyone in this family is old enough to be responsible for putting their clothes in the laundry hamper. You know that. Since you left the jersey on the floor in your room, it wasn’t washed when I did the family laundry. If you want to wear a clean jersey to team practice, you’ll just have to wash it yourself. If you’re not sure how to do that, I’ll be happy to answer your questions, but I won’t do it for you.”
Child:“I’ve had it with doing chores around here. I’m not your slave! You take out the garbage yourself.” Response: “I won’t force you to take out the garbage. I know it’s not very appealing, but everyone has responsibilities. Since you don’t want to do your share of what must be done, I’ll have to work harder. So, I won’t have the energy or time to take you to dance class on Thursday. It’s your choice.”
Recognizing and reinforcing boundaries makes for more powerful and healthier relationships.
There is no easy answer to this question, for many reasons.
ADHD (Attention-Deficit Hyperactivity Disorder, also known as ADD) is on a continuum, meaning it can be mild, moderate or severe. The less extreme the symptoms, the easier it is to compensate, making it less difficult to live with ADHD. The reverse also applies.
Millions of adults have the symptoms associated with ADHD, but not the diagnosis, possibly because their symptoms, although enough to qualify for a diagnosis, are on the milder end of the spectrum. Or they may have learned to cope, or just accepted the way they are, perhaps (unfairly) attributing some of neurobiological symptoms to moral failings (lazy, inconsiderate, careless, foolish, etc.).
ADHD is a diagnosis based on having checked off a sufficient number of symptoms from a laundry list of age-related options. Each of those symptoms can vary in terms of how problematic they can be, and under what conditions (at home, school, work, leisure). That’s a lot of variability. There is even variation within the ADHD diagnosis, as you can be primarily impulsive/hyperactive, primarily inattentive or combination type.
For some, having ADHD is a strength. Their ADHD-related characteristics (or some of them) are essential to their personal and professional success. Consider the high percentage of ADDers in certain careers, such as entrepreneurs, artists, musicians, first-responders, comedians, sales, etc. While the manifestations of ADHD may not be as helpful for all aspects of their jobs, nor in all areas of their lives, they would find life more difficult without it.
Unfortunately, for most people, ADHD also leads to certain struggles. The degree to which those struggles make life difficult will vary. If you struggle with time management but aren’t in a job or life situation where following the clock is critical, then that becomes less of a problem. If you struggle with organization, but have assistants at work and help at home, that challenge is less problematic. If you need to be ‘on the go’ and are a student confined to sitting in a classroom, you might be considered hyperactive, from a negative perspective. But if you have a career where you aren’t confined to your office and you also enjoy an active leisure life, your drive to move shifts to a non-issue, and even an asset.
ADHD symptoms vary – one person could be physically hyperactive, and another hypoactive. High energy, low energy. Some people do well in a chaotic environment (many police, firefighters, EMT’s, ER docs, floor traders, teachers, etc. have ADHD) while others would be totally overwhelmed by the noise and activity. Many people with ADHD thrive in the bustle of a big city, while others seek the peace of a countryside or seashore. So, finding an environment and career that suits you makes a difference in how you’ll view life, and how difficult it is, or isn’t, to have ADHD.
ADHD is inconsistent. Not just from person to person or from child to adult, but from day to day. Sometimes it can feel debilitating or dysfunctional; other times you are on a roll and exceptionally productive. Understanding, and accepting yourself (instead of letting your inner Judgmental Critic be in charge) makes those unproductive times less frustrating.
Other factors contribute. If you are surrounded by critical people, whether at work, socially or at home, you’ll obviously find life more challenging than if you have support and understanding. The more you are juggling (work, school, home, partner, children, aging parents, etc.), the harder it is – for anyone. The hormonal changes of aging or the stress of illness will also exacerbate the ADHD symptoms.
Having ADHD can be really frustrating. It’s tough when you struggle with things that ‘should’ be simple (although you may excel when tackling more difficult challenges). It’s sad when you aren’t achieving your potential, even when you might be considered successful (but you know you could be doing much more). It can be extremely stressful when you know you need/want to do something but can’t activate (an executive function), or you are doing something you need to stop, but can’t find the brakes.
Strategies are critical for managing your ADHD symptoms.
There is often a reduction in ADHD-related difficulties when you take time for self-care and stress-reducing activities (exercise, sufficient sleep, outdoor time, mindfulness, journaling, eating well, hobbies, creative, sports and social activities, pets, family fun time and time to nurture relationships, etc.)
Some people benefit from medication, but if you couldn’t play the piano before meds, you can’t play it after – you’re just more available to learning how, which can make a difference.
Some ADHD tendencies are best avoided (or require professional intervention). People with ADHD often have impulsivity control issues and addictive personalities, acting without thinking, whether it’s reckless driving, alcohol, drugs, food, sex, shopping, gambling, internet, etc. They also tend to get caught up in thinking without acting, making it difficult to get things done. Obsessive thinking and perfectionism often come into play, getting in the way of productivity.
When the ADHD brain feels overwhelmed, instead of tackling the issues, it is more likely to shift into the fight, flight or freeze mode – major avoidance. This is an automatic, brain-based reaction to fear, confusion or stress. So, it’s critical to find strategies that will keep you from feeling overwhelmed.
Tools and strategies help to manage ADHD-related challenges. If you struggle to get places on time, meet deadlines, begin or finish tasks and projects, get and stay organized, manage schedules and lists, create and follow routines, prioritize, self-advocate, make decisions, communicate effectively, etc., it isn’t enough to want things to change. You need specific compensatory strategies that work with the way you think – not the way you wish you thought. The right tools make living with your ADHD a lot less difficult. (That’s what Coaching is about!)
ADHD is only part of the mix – we have different personalities, interests, strengths, intellectual and emotional gifts, co-existing diagnoses, etc. Some people with ADHD will excel in school, while many others find it a total challenge. Some will be artistic or creative; others might be athletic or musical, all of the above or none of them. Some will thrive in the limelight; others will avoid it. It isn’t just the ADHD we need to manage; it’s finding a life that supports us on many levels. It’s easier to cope with the difficulties that come from ADHD when we are engaged in activities that play to our strengths.
There are so many aspects of life that are impacted by ADHD, from relationships to finances, from career to self-care. You can find ways to compensate, and even excel, but it takes effort and self-awareness. The answer to, “How difficult is it to live with ADHD?” largely dependson whether you’ve been able to create a personally ADHD-friendly life!
We know that sleep is critical for effective functioning. Sure, we can get by on almost no sleep if the need is great enough (cram for a major test or deadline report, new baby in the house, binge-watch Game of Thrones, etc.).
However, keep up the sleep-deprivation and there’s no getting around the consequences:
Feeling tired with a lack of physical energy and slower response time (driving hazard).
Low energy, making it harder to activate on tasks (whether work-related, going to the gym or even doing the dishes!)
Mental sluggishness, so its more difficult to make decisions, problem-solve or transition between activities.
Physical, not just cognitive concerns. Research shows that sleep helps repair our cells, tissues, hormonal and immune systems, so lack of it creates links to many chronic diseases and conditions—including diabetes, high blood pressure, heart disease, obesity and depression.
Unfortunately, for many people — especially those with ADHD — sleep can be problematic. Sleep challenges include staying up late to finish the stuff you didn’t get to during the day… or because night is your most productive time… or you crave some ‘down time’ or quiet time… or you find it difficult to fall asleep because your brain keeps working… or your stimulant meds haven’t left your system… or you are tired, go to bed then get a sudden burst of energy… or you have an out-of-sync circadian rhythm, where you get tired later and may really struggle with getting up at the expected time.
You might have sleep-onset insomnia (I’ve read that 50% of adolescents with ADHD have it), or sleep-maintenance insomnia (difficulty getting a restful night’s sleep). There’s even a disorder called Delayed Sleep Phase Syndrome, aka The Night Owl Effect (my term for DSPS, coined as I write this at 2am <g>).
If you live in a bit of a vacuum and can set your own schedule to get up later, sleep variances are not as problematic (although some research shows this still affects health and weight). However, most people need to get to sleep in order to get up by a certain time. Creating healthy sleep hygiene, or rituals, helps create better sleep, with all of the benefits. So here are a bunch of tips and strategies to help.
TIPS & STRATEGIES to Get to Sleep
Start by setting an intention that getting to sleep at a specified time is actually something you want to do. Talk is cheap when weighed against, “I don’t feel like it.” Think about the benefits you’ll gain (from feeling more alert in the morning to time for a comforting nighttime cuddle with your partner), so your focus is positive (gain, not loss).
Decide on a realistic bedtime. If you tend to stay up until 3am, setting a 10pm bedtime is less likely to be successful than gradually weaning down the hours.
Create a consistent bedtime ritual. Figure out what you do to prepare for bed, and standardize the procedure. Make a list to create an SOP (standard operating procedure), so you won’t forget the details. Link new habits to ones you already have (like brushing your teeth then getting into bed and reading for 30 minutes before mandatory lights off).
As part of your bedtime routine, reduce morning stress by making sure you have everything ready for getting out of the house on time (if that’s an issue for you).
Note: Parents need to be firm about enforcing their child’s bedtime, while making time for their nightly bedtime ritual (bath, books, hugs, etc.). If they are young, create a page with illustrated steps and post it where they’ll see it.Try to keep the same bedtime and ritual on weekends, with only occasional exceptions.
Avoid sleep disturbing activities. These include late-day exercise (although some people say that helps them to sleep), heavy meals and screens.
Numerous studies show that, apart from the mental stimulation the activity creates, the blue light emitted by computers, tablets, TVs, phones, etc. is itself stimulating. So turn off the electronics an hour before bedtime. If you can’t, use screen software or glasses with special lenses that eliminate blue light.
Some people believe that eliminating ELF electric fields and magnetic fields during sleep is important to optimize cellular regeneration, so turn off those devices or move them out of the bedroom.
While having an alcoholic drink before bed may help you go to sleep quickly, realize that it is a depressant and affects REM sleep, so you won’t sleep as deeply.
If you think medication is keeping you awake, tell your doctor. Perhaps an adjustment can be made in dosage, timing or type of med. Caffeine can affect sleep for up to six hours. However, for some people with ADHD, a low dose of their stimulant or caffeine can sometimes help them to sleep by slowing down their overactive minds.
Consider natural sleep aids, like certain herbal teas such as chamomile, or blends specifically for bedtime. Some people occasionally take melatonin or valerian root to help them get to sleep, but these are not right for everyone. Most melatonin supplements contain much more than is needed, and a half or third dose is said to be as effective. Tart cherries have similar properties. GABA and CBD (cannabidiol) oil are recommended by some nutritionists to improve deep sleep.
Breathe deeply and stretch before sleep. Dr. Andrew Weil suggests using the “The 4-7-8 Breathing Exercise,” also called “The Relaxing Breath,” to promote better sleep. This is based on pranayama, an ancient Indian practice that means “regulation of breath.”
Comfort your senses. Many people are sensitive to:
Sound. “White noise” can be soothing and block out other sounds. Use a fan or white noise machine. Listen to environmental sounds (available online, but find ones that work for you or they can have the opposite affect!). Try listening to music or guided meditations specifically designed to assist the sleep process.
Light. Consider room-darkening shades and dim LCD displays.
Visual. Think of a few enjoyable and peaceful images you can visualize as you drift off, or buy a calming graphic and hang it near the bed. Associate these with sleep.
Smell. Scents like lavender are very relaxing for some, so experiment with scented oils on your pillow or use a room diffuser.
Touch. Are your sheets comfortable? How about your pillows? Do you prefer a heavier cover (some people find this soothing) or a very light one? Is it time for a new mattress? You spend a lot of time in bed. Make it as welcoming as possible.Temperature. Sometimes an adjustment (heat, air conditioning, fan, open window) makes for a more comfortable night’s sleep.
Environment. People tend to sleep better in an uncluttered, clean environment. Try to keep ‘stuff’ out of the bedroom (think of it as a sanctuary, if possible), and make a quick pick-up part of your evening routine.
Quiet your mind, and the body will follow.
Begin your bedtime routine with conscious relaxation: take a walk… enjoy a bubble bath… read inspirational books or a good romance… practice mindfulness… or whatever works for you.
Use the bed for sleeping (or sex). Avoid working in bed or watching TV (at least not for 60 minutes before bedtime). Try the Pavlovian approach:See bed, go to sleep!
Discourage conversation and engagement. Right before bed isn’t the time for phone calls or text conversations. Certainly not for checking Facebook or any social media. If your child (or spouse) picks lights-out as the time to converse, don’t buy into it (unless there’s some important emotional issue going on that can’t wait). Avoid discussion: just state that you’ll talk about it in the morning, when you can give them your full attention. If mornings aren’t going to work, set a time that will. Then follow-through.
If bedtime is when you tend to obsess about anything negative that happened during the day, take a few minutes to write it all down – then try to let it go, at least for the night. Research shows that when we give brief thought to a problem before sleep, our minds often work through the answer while we get our rest, so a two-for-one benefit! (A good study tip as well.)
Make thinking about things an early part of your bedtime ritual. If bedtime is the first time you have a chance to just think, it can keep you awake. So before you actually get into bed, sit and allow yourself time to review your day and plan for the next day. I highly recommend making a habit of review and planning to increase productivity and decrease forgetfulness! Keep a pad or planner handy to write down your thoughts, or dictate a memo into your phone with the things you have/want to do. Writing things down clears your brain and facilitates getting tasks accomplished. Allow yourself 15 minutes to obsess over them, or over any problems, real or self-generated. Then wave your magic wand (use a back-scratcher in a pinch) and take a page from Gone With the Wind – “I’ll think about it tomorrow.”
End your day on a positive note. After you’ve done your ‘mind dump,’ take the time to write down three things you ‘did good’ that day. It’s easy to remember where you messed up, but it’s worth the effort to remember those things you did well, or at least better than you did in the past. Sometimes, just getting out of bed and taking a shower is an accomplishment. Now, look outside of yourself and add three things to your gratitude journal. Seems minor, but this small action can have a monumental impact on your mood, and lead to better sleep.
Enjoy a restful, energizing sleep tonight!
If you’ve found ways to make sleep your friend, share them in a comment! If you’d like to discuss your specific situation with me, click here to schedule a no-cost or obligation 20-minute coaching consult.
Very best, Susan
Feel free to share this post, with attribution to: Susan Lasky – Productivity, ADHD, Career and Organization Coach – www.SusanLasky.com
Magical holidays? Not for everyone. We’re supposed to feel festive… energetic… excited! We’re supposed to look forward to the New Year with anticipation and, well, happiness – it is ‘Happy New Year,’ right? So, why does this time of year create so much stress and anxiety? Why are so many people exhausted, even depressed under their cheery façades?
Since the first step in working through a problem is to recognize, define and accept it, let’s face it – the holiday season CAN be fun, but it can also be incredibly challenging. Especially this year, with the intense political discord and the many natural disasters. So give yourself a break!
Sure, there are tons of positive things about the holidays, including the window displays, the festivity, the spirituality and the family bonding. But there are also tons of stressors, like the time and effort of preparing for family gatherings, parties, travel arrangements, shopping, the additional expenses, rush to complete work projects, etc.
First it’s the Thanksgiving gathering (if you have people with whom you gather, and if you don’t, you might feel a sense of isolation). Having people over, for the somewhat disorganized, can be a time-consuming quagmire. It isn’t just the meal prep; it’s clearing the paper clutter off the dining table and finding hiding spots for the various piles of stuff. And the traveling doesn’t help – especially if stuck in holiday traffic (I admit it; I’ve skipped family events to avoid a two-hour traffic jam).
Thanksgiving Day immediately segues into the holiday buying frenzy, with its extra expenses and the stress of gift-buying, magnified by the pressure of getting those perfect bargains during Black Friday and Cyber Monday (now week-long, or longer, events). This is further complicated by the anxiety caused by FOMO – fear of missing out, whether it’s the sale of the century or that special party invite. Who has invited you where (and who hasn’t)? How should you reciprocate? What should you wear? And woe if you’ve gained or lost weight and don’t feel attractive in the holiday clothes you have! Even the lack of sunlight can darken the mood of people with a degree of SAD (seasonal affective disorder).
Then there are the interpersonal issues. Whether it’s home for the holidays and dealing with complicated family relationships, or the feelings of loss when you think about missing loved ones or the lack of a significant other with whom to share a New Year’s kiss. There is also the double-edged pleasure of having children home from school, especially if you still have to work. And magnify the difficulty if you have children who get easily overwhelmed or overly excited by a disruption of their routine.
On a more subtle note, there’s a sense of judgement. The year is about to end, and what have you accomplished? Sometimes it’s external evaluations at work, which may, or may not, include raises and bonuses. But often it’s an internal sense of “I planned to do more…“. Unfortunately, we tend to dwell more on what we didn’t do than celebrate everything we did accomplish. Like a birthday, the upcoming New Year is a passage, and an opportunity (welcome or not) to pause and look at where we are in life.
I can go on, but now that it’s really clear you have valid reasons to feel Holiday Anxiety Disorder, let’s switch to what we can do differently to have a better, more fulfilling holiday season.
Let Go of the ‘Shoulds’
Many of us dwell in a mental world of how things should be. Relationships are warm, fuzzy and supportive. Money is not a concern. We’re easily able to leap tall buildings, which represents any obstacle, whether preparing a holiday meal or completing a work project early and under budget. Our children are always a joy, and our parents are never a problem. Realistically, we know that’s ridiculous. But there’s a part of us that wants it to be that way, and thinks it should be that way. Until we embrace imperfection and still delight in ourselves and others – despite our failings, and theirs – we’re doomed to feel like failures.
Practice Intentional Rejuvenation
Schedule in ‘ME’ time. Consider it as My Energy; time to recharge. It might mean a massage, distraction-free time to read, draw, play the guitar or go for a walk – whatever recharges your sense of self, so you’ll have more to give to others. If you spend too much time alone, working or taking care of your family, plan get-togethers with friends. Let go of the guilt that comes from having too little time to get things done or take care of others, so you give even less to yourself. As the airlines say, ‘put the oxygen mask on yourself before you worry about others.’ Keep in mind thatself-care is not the same as ME time. Things like going to the gym are important for self-care, but there aren’t ME time, unless you love going to the gym!
Put Your Health First
Alas, that includes getting enough sleep, eating right, staying hydrated and exercising. These are all critical for real self-care. They take effort, but the payoff is that you’ll have more energy, and feel a lot less stressed. And for those of us with ADHD, depression or anxiety, these have proven, brain-based benefits. Studies show that spending some time in nature, even in winter, helps positivity. Get outside, even if it’s cold. Use natural daylight bulbs. And consider appropriate supplements, like Vitamin D and Omega-3.
Give Yourself Permission
It’s okay to decline an invitation. It’s okay to serve fewer choices at a meal or have less elaborate holiday decorations. And it’s okay to ask for help.
This might be the dollar amount or the number of gifts you’ll purchase. It might mean how much time you’ll spend shopping (maybe the online purchase isn’t as perfect as something you’d pick out in a store, but it’s a lot easier!). Also, consider how you can say no to unacceptable behavior, whether from a child, friend or family member. This also applies to work.Learn to say NO to yourself! Perfectionism destroys productivity. Be realistic in terms of what you can accomplish in a given time, and what you can’t. Have clear priorities and learn to self-advocate.
Write down your frustrations – it’s better than taking them out on others, or yourself. Keep a gratitude journal to remind yourself of what you have, and what you’ve done. Keep a list of what you can do differently next year, and a reminder of what you’ve done that works. (Don’t count on remembering anything, although do try to remember where you keep your Journal and lists!)
Pause – Breathe – Appreciate
Life is a collection of moments, so capture those moments by being truly present. Mindfulness is a way of staying centered, and when we’re centered in the moment we can’t be disappointed by the past or anxious about the future.
It’s extremely rare when everything works as planned. Stuff happens. Being flexible and building in the expectation that there will be occasional breakdowns and meltdowns makes it easier to deal with them when they (inevitably) happen, and increases the likelihood that your holidays will be successful!
Focus on the Positive
In my 7-Step PowerPlan to Success™, Step 3 is ‘Believe in Possibility, and that you always have the Power of Choice.’ When you truly believe that you will have a wonderful, fulfilling holiday season, and that the upcoming year will be your best one yet, you dramatically increase the likelihood it will be. Positive thinking is critical to successful action. How we think absolutely affects what we attract in our lives.
Plan for Success
A positive attitude is essential, but achieving goals is more likely when there’s also a plan in place. It’s helpful to have clarity as to goals and priorities, and the steps you’ll take to reach them, whether it’s planning for December 25th, New Year’s Eve or the upcoming year. If you need help with your Success Plan, let me know!
Have the Happiest of Holidays!!! What are your tips to conquer Holiday Anxiety Disorder? I’d love to see them, so share them on my blog.
This article may be reposted, only with the following attribution:
Written by Susan Lasky, Productivity, ADD/ADHD, Executive Function & Organization Coach. Susan Lasky Productivity Solutions, www.SusanLasky.com. Used with permission.
Frustrated by the gap between knowing what you should/want/need to get done and the reality of what you are actually accomplishing? For many people, this is a chronic struggle – especially those with ADD/ADHD/EF (executive function) challenges, myself included! Even when we are at the top of our game there’s still a backlog that can approach critical mass. Do you wonder what the top of your game would be if you could be more Nike™-like and ‘Just Do It.’ Fortunately, there ARE strategies that help, and here are a few:
Begin with Clarity– Know exactly what you plan to do AND why you want to do it. Maybe it’s because you need to get something done, but by phrasing it as something you want (even if the reason is to keep your job, pass a course or stay on speaking terms with your partner), it becomes your CHOICE, and our motivational circuits work a lot better when we choose to do something. So convert your ‘have-to’s’ ‘must-do’s’ and ‘need-to’s’ to ‘WANT-TO’s.’
Confusion by Susan Lasky
Think ‘Task’ NOT ‘Project’ – Often, what we want to do is too big to accomplish in a single sitting, leading to a feeling of overwhelm. For many of us, overwhelm is a trigger to shutting down and doing less, rather than ‘attacking’ the project to successfully accomplish it. Our brain perceives the situation as threatening, and shifts into the protective ‘fight, flight or freeze’ mode, which doesn’t help with getting things done.
Avoid overwhelm by identifying the PROJECT (it might be to redo the files, create a newsletter, plan a vacation, organize the closet, write the thesis, ‘do’ the taxes). Whatever it is, break it down into the multiple small steps (TASKS) that are needed to complete the project.
The first task of any project is to create a written Project Sheet that specifies everything you’ll need to get it done, from resources needed (information, people, money, tools) to a step-by-step breakdown of each action, with approximations of the time you’ll need for each step – then double it (or more). Reinforce the steps by writing them down and saying them out loud. Keep the Project Sheet where you can easily refer back to it. (Think weekly and daily planning/review sessions, which take time but totally save you hours!)
Set a Conscious Intention (Commitment) – Once you are clear about WHAT you will do, decide WHEN you’ll get it done – PRIORITIZE. Put each step in your calendar or planner as a Task-Appointment, which is an appointment with yourself to work on a specific task at a specific time.
Saying ‘yes’ without saying ‘when’ is a typical precursor to not getting things done. Consider posting a reminder with the specific task you have prioritized, in a place that will draw your attention back to it when it begins to wander (and accept that it will wander!). You might want to expand your declared focus to prioritize an entire day or a week, “This week I will finish …” This doesn’t mean you won’t do other things, but it helps to swing you back to your key priority when your attention drifts or your interest wanes.
Make it Do-Able – It often helps to set a timer for a short amount of time so you don’t feel ‘trapped.’ It is easier to start something if you know you only have to stay focused on it for 20 minutes (or 15… or 10!). If you don’t complete the task within the time you’ve allotted, that’s okay. Congratulate yourself for having done what you said you would, then set additional Task-Appointments to finish what you’ve successfully begun. Take breaks between scheduled appointments. Some people find background music makes it easier to stay focused (volume and genre do matter!).
Minimize Distractions – Put on your blinders and resist temptation by making it less intrusive. Turn off email notifications, and even the phone if possible. Put a sign on your door that you will be available at 3:30 (or whenever), to minimize interruptions. Use a chalk or white board so visitors can leave messages. Give yourself permission to let go of the guilt from the other projects that need your attention, so you can successfully focus on one at a time. (I’m a brilliant multi-tasker, as long as I only work on one task at a time!)
We can’t quite turn off our brain (although a few minutes of mindful focus before you begin the work can help), so keep a ‘parking lot’ handy – a place to write down the thoughts that pop up and can compromise your focus. You don’t want to forget to make that call, send an email, pick up the dry cleaning, order a replacement phone charger, etc., and these are the things that will often pop into your mind while doing something else. You will think about it, so capture these thoughts in writing or tell it to Siri, OK Google, Alexa or your phone companion. Then you don’t need to shift your attention away from your project in order to remember to do it.
Start Small – When you are REALLY stuck, just open the notebook or computer file and look at the page or screen. Then put your pen to paper or fingers to keypad. They may start moving of their own volition. If not, commit to writing just one sentence, which often opens the gateway to moving forward. Or pull out a folder and skim the papers. Or make a list of what you think you should be doing. It’s the ACTIVATION that’s so difficult. Sometimes, all it takes is a minimal start to trigger our brains to become involved with something we’ve been avoiding. And remember how good it feels to get something done!
Take Breaks & Make Time for Self-Care – Avoid ‘overbooking.’ Often, less IS more. Leave ‘white space’ in your day. Especially when you have things to do in the evening or over the weekend. Leave time between Task-Appointments (if you work for 20 minutes, take a 5-10 minute break, then a longer break every two hours or so). Get up and MOVE (keeps the energy flowing). This is easy to forget when in hyper-focus mode, where we can work for hours on something because we are so caught up in it. Try to remember the law of diminishing returns (and ask yourself what is not getting done that is also important.
Take care of yourself! SELF-CARE is often the first thing to go when we feel there is too much to do.
Stop and Smell the Flowers by Susan Lasky
Yet self-care provides the physical AND mental energy to accomplish more. Think about it – how much more cognitively alert and productive are you after a good night’s SLEEP? Multiple studies are showing that our body and brain use sleep as a time to recharge, including eliminating toxins, so it isn’t, as many feel, a ‘necessary evil,’ but part of the productive process.
We know that EXERCISE boosts our body chemistry so we are more functional (and ofter a lot less ‘hyper’ or ‘antsy’). So fit some version of it into your schedule (again, less is often more if it means you’ll actually do it – sometimes our exercise goals may be somewhat unrealistic). DRINK a lot of water (hydrate). SNACK on fruit or have a protein shake. A quick NAP or MEDITATION can be super-restorative. Science is proving that time spent OUTSIDE in greenery can dramatically enhance our mood. (The Japanese even have a concept for this called ‘Forest Bathing.’) Yet when we feel ‘behind,’ as is so typical, we deny ourselves these self-care actions that boost our brain chemistry and pay us back with increased focus and productivity.
We NEED and DESERVE to ENJOY ourselves. Take a break to play with your kids or your dog (laughter totally energizes). Pet the cat and let the purring calm your brainwaves. Allow yourself time to garden, paint, create music or anything that comforts your soul. Have lunch with friends or make some private time with your partner, and you’ll usually get MORE done – and feel less deprived or annoyed by having to do the work in the first place!
Accountability Helps – Don’t try to go it alone. Report your progress to a non-judgmental accountability-partner, whether a friend, family member or coach, or consider joining an Accountability Group. (Check out my Get Around TUIT online action group at www.OvercomeOverwhelm.com)
Here’s an accountability strategy that is especially appealing to the tech-savvy. I ask some of my coaching clients to take a photo of their progress and text it to me. It might be a completed page in their planner, homework assignment or business plan, an organized desktop, newly labeled files or an emptied suitcase from last month’s trip – whatever supports their intention at the end of our last coaching session. If they said they would join a study group, go to the library or attend a networking event, I ask for an on-location ‘selfie.’ The photo is fun, helps them to feel more motivated and gives ‘instant’ feedback as to a job well done – not from me, but from their camera 🙂 It is a testament to their success! You can use this accountability strategy with yourself or a friend.
Commit to a Daily Action Plan, which is different than your 50-page ‘To-Do’ list. It has space for just your 3 primary actions and, if you finish those, 3 secondary activities. If you want to check out my Daily Focus form, you can download it here.
Be a Detective – The best strategies may not work for you, or may work for only a short time (so frustrating, but that’s reality). It is okay to acknowledge you are stuck. Maybe you need new tools, techniques or strategies, or just to tweak the ones you’ve been using. Perhaps you would benefit from a greater understanding of how to do something – a workable office requires an understanding of functional organization, and systems that work with the way YOU think – especially for those of us who are ‘out of sight, out of mind’ thinkers. Maybe you’ve been struggling with writing papers because you never really mastered the process from a technical perspective (organization, time and project management and keeping a check on perfectionism!). Perhaps you would benefit from a better system for managing your emails or running meetings.
So now, imagine that you’re solving your problem, but for a friend or colleague. When we take the emotional component out of the equation, it’s often easier to come up with a workable solution. Things can be different, but how to effect successful change? (Step #3 in my PowerPlan to Success: Believe in Possibility, and that you always have a Choice.) Sometimes we just don’t know what we don’t know, and help is needed.
You may benefit from hands-on advice, situational coaching, or exploring the underlying causes that create or compound your challenges. These can include emotional issues, physical problems, learning disabilities, and executive function or attention disorders that can get in the way of success (and here you wasted so much energy blaming yourself for lack of willpower!). Perhaps you struggle with perfectionism, are overly self-critical, feel the work you do isn’t ‘good enough,’ or subconsciously sabotage your success. Remember that it shows strength to work with a consultant, organizer, tutor, coach or therapist to get at the roots of these chronic challenges.
Be Kind to Yourself … Please!!! That’s the most important thing I can leave you with. Studies show that the more you accept yourself, the more productive – and happier – you’ll be!
I’m curious. What do YOU find helps to get things done?