It’s tough enough that many of us have challenges with ADHD/Executive Functions (organization, time management, prioritization, activation, short-term memory, etc.). But we compound the problems when we add guilt to the mix.
I may not be happy that I’m not checking off all my To-Do’s
– even when I’ve realistically created a theoretically do-able Daily Action Plan. Feeling a degree of
anxiety about accomplishing things can be helpful as an impetus to action, but dwelling on my failures is totally
unproductive – and unfair!
ADHD and EF
challenges are neurobiological, which means they exist, like it or not. It
isn’t a question of morality, intelligence or willpower. I can find strategies
to compensate and even excel, but without them, I will struggle with even
simple tasks. And there are days when even my best strategies will go unheeded.
I can write this blog and feel energized, but before I
began, I shut my eyes to avoid looking at the kitchen counter that needs
straightening, saying ‘later.’ As a productivity/ADHD/organization coach (ah, the irony!), I tell myself to just
take 10 minutes on the counter (which would totally be enough time), but my
brain cries out that I might lose the train of thought that inspired me to
write this. So, the kitchen counter waits.
My brain works in a
way that is sometimes quite incredibly wonderful, but won’t usually win awards
for straightening up, making calls I’d rather avoid or working on tasks that
don’t light up my engagement button. Activation, or getting started on
something, has little to do with motivation. I may really want to lower my
cable bill, but initiating a call to the cable company to complain meets brain
resistance and is easily postponed (it’s important, but not urgent, and has now
been on my list for several months!).
I can choose to feel
shame and guilt, or I can choose self-acceptance. My challenges aren’t
excuses, but they are explanations. I choose to not spend my life focusing on
what I don’t do/haven’t done, because that would be a sad way to live. Instead,
I look at what I do accomplish (often things that were not on my Action list)
and appreciate my efforts. I look at
where I’m struggling, and focus on compensatory strategies to help me do
Here’s an example:
My natural tendency is to be late for just about anything. When I was honest
about this, and the negative affects it had on both myself and others (my PowerPlan to Success™ Step #1,
Self-Awareness), I accepted responsibility, tempered by knowing I have
brain-based challenges that contribute to lateness (Step #2, Self-Acceptance).
HOWEVER, I decided I could still improve (Step #3, Belief in Possibility, and
that You Always Have a Choice). So, I
developed a load of compensatory strategies, both practical and mindset. Now
I’m late only occasionally, but if I didn’t use these strategies, I’d be back
to old habits.
It’s a waste of energy and a drain on your spirit to mourn the person you are not. Yesterday morning I spoke with a client, Annie who felt shame when she used a timer to remind her of things. It reminded her that she “was a failure, because I can’t do it myself.” We discussed this, and Annie was able to reframe her thinking from one of failure and self-blame to a positive take. She focused on how terrific it was to proactively compensate for a brain-based challenge that she could not control by willpower alone. She shifted from feeling defeated by her perceived failure to feeling empowered by her decision to let a tool (the timer) create a successful outcome.
That same afternoon I spoke with Paul, who was berating himself for not having done something on a timely basis that resulted in some really negative consequences. We spoke about systems that could make a difference going forward, but the real issue was one of Self-Acceptance. For any system to be effective, it must be used. So he needed to understand and accept that he has executive function deficits that require conscious compensation:
He can’t rely on his memory. There has to be an independent trigger to take action. (Although Paul’s need was for a long-term reminder, accepting, and finding a strategy to compensate for his poor working memory was similar to Annie’s realization that using a timer was smart, necessary and nothing to feel ashamed about.)
He can’t depend on getting something done immediately, even when remembered on a timely basis. This can be a struggle for anyone, but is particularly tough for those with ADHD. (Research shows we are less motivated by Importance than those with neurotypical brains.) Build white space, or open-time cushions, into your calendar, in case you need to delay a scheduled To-Do, then have a can’t-miss way to remind yourself when you’ve run out of avoidance time.
When Paul accepted the reality of how he worked (or didn’t!), he also let go of the shame he had attached to his failure to take timely action. And we came up with some nifty strategies to avoid this in the future.
We always have a choice. We can be the 5-foot tall person who spends her life bemoaning the fact (totally out of her control) that she isn’t 5’10”, or the woman who is 5’10” and wishes she was more petite, or we can focus on our reality and make the most out of it. We can be the person who refuses to wear glasses because he doesn’t think they look good, or we can buy funky glasses that mirror our personality or mood and have fun with it. We can want to lose weight and keep feeling guilty about our lack of willpower, or we can find a program with strategies (not willpower!) that work for us. We can take charge of our efforts, instead of being ruled by inadequacy and self-judgment. Will we always succeed, no. But there’s a lot less stress, and less time wasted wallowing in self-blame and guilt.
Please, stop beating yourself up for struggling. Accept that your wonderful, creative and capable brain has some challenges. Find strategies to help and give yourself credit for workarounds. When things don’t go the way you’d like, refuse to define yourself by your struggles – and don’t let others erode your self-esteem.
If you need help finding alternative strategies, there are terrific books (I’ve listed a few in www.SusanLasky/Resources), and a wealth of good podcasts, webcasts and articles online. Also, consider the benefits of individual coaching to jump-start change – click here to schedule our no-obligation Initial Conversation. If we’ve worked together and you have some new (or recurring) issues, let’s catch up!
I planned to write my next blog post. Great Idea. Gives me joy to share information. Helps me to stay in business so I can keep helping clients. I have the time today… but I don’t feel like it!
The funny/sad thing about “…But I don’t feel like it” – those six short words wield a mighty power, and it’s not for good. We think them frequently, or at least many of us do, and they are the Destroyers of Productivity.
Here are some typical conversations in my head, but I imagine they sound familiar to many of you.
I ought to go to the gym…
I should re-organize my closet…
I need to finish this…
I said I would…
It’s at the top of my ‘Action’ list…
…BUT I DON’T FEEL LIKE IT!
Just six words, but powerful enough to subvert our best intentions. The enemy of getting things done.
What to do?
I coach my clients on the benefits of reframing a ‘should… must… need to… or have to…’ into a ‘want to.’ Why? Because we’re all more inclined to do what we want. But even wanting to do something can lose traction when the ‘but I don’t feel like it’ button is pressed, and it gets pressed very easily – “I’m tired… I have too much to do…. I’m not sure how to… It’s too much work…I just don’t wanna!”
These are powerful feelings. Strong enough to triumph over our already-compromised executive functioning capabilities. So, too often, we don’t take action and our temporary emotions/avoidance tendencies get top billing.
I don’t like giving in. Sometimes, sure. Being self-indulgent can be comforting, and there are times when eating an ice cream sundae or taking a nap should take precedence over staying on a diet or doing the laundry. But other times it feels like the nefarious power of six is in charge, and even my best plans are unwilling hostages. So here’s how I fight back.
I start from my reality. Step #1 of my 7-Step PowerPlan to Success™ is Self-Awareness, which means acknowledging how I really feel. If I don’t feel like it, why deny the obvious? Step #2 is Self-Acceptance. I already know all those shoulds, oughts, musts, etc., and instead of fighting the way I feel or blaming myself, I accept my mood, so I’m not adding incendiary guilt to the challenge of taking action (…or not).
I’ll remind myself I have the powerof choice. Step #3 is to Believe in Possibility – that we always have a choice. It’s easy to forget this when caught up in the moment. Still, despite the way I feel (or think), I can find strategies to do things differently, thus producing different results.
I can take action despite my thoughts and feelings. There is a powerful concept in several therapies, including Morita Therapy, the Japanese psychology of Action, that focuses on our ability to take action regardless of the thoughts and feelings that will always get in the way. The trick is to acknowledge them, including the powerful “I don’t feel like it,’ then choose to ignore them… they don’t have to be in control, even though they seem to be.
Keep that action simple and immediate. If I think about writing a blog, it can be overwhelming. Overwhelm, especially for people with challenged executive functions or ADHD, will allow our fight, flight or freeze reaction to take control, making it even less likely to get anything accomplished. So, maybe I’ll set a timer for 10 minutes and open to a blank page in my notebook or Word file. Maybe I’ll just write a few buzz words (Iike I did when I started this blog by writing, “But I don’t feel like it…”). Maybe I’ll get inspired and continue, or perhaps I won’t, but I’ve done something!
Consider what is actually getting in the way. Sometimes this is a waste of time, but occasionally there’s increased clarity when I explore why “I don’t wanna,” enabling me to move forward. My kneejerk response “But I don’t feel like it” may be a reaction to a concern that, when acknowledged, can be remedied. Perhaps my reluctance to do something might be because I’m not sure how to get it done. Maybe I first need to do some research or create a Project sheet and break it down into small, do-able tasks. Maybe I need to ask for help. Or maybe I have too many things to do and haven’t prioritized. I need clarity.
Look for the options. Sometimes, exploring what’s really getting in the way gives me options.
I don’t wantto re-organize my room because I think it will take up most of my day. OK, how can I power up that action switch? I can set an alarm, put on dance music and work for just 60 minutes. Who knows, I may even complete the job in that time, or at least make good progress.
Or maybe I don’t want to straighten up my clothes closet because there’s no room. So my project shifts to reviewing my clothing with an eye towards donating. As organizing guru Barbara Hemphill says, “You can’t organize clutter.” First, I’ll declutter, then I’ll find it easier to organize.
Look for the motivators. What will encourage activation? For example, people with ADHD are rarely driven by the common motivators of importance, consequences or rewards (unless they are immediate). But if something is interesting or novel, we’re more likely to WANT to pursue it. I know it’s easier for me to unload the dishwasher (boring and repetitive) if I make it a game to get it done quickly: Beat the TV Commercial. I recently discussed this concept with a client, and she decided the best way to clean her kitchen after dinner is to make having her favorite ice cream dessert dependent upon having a cleared counter and sink. The yummy dessert was enough of a motivator to make her want to do it.
So how did I manage to write this blog, despite my immediate reaction of “But I don’t feel like it!”?
I decided to switch my environment (a very helpful strategy) and sit outside to enjoy a gorgeous day (studies show that being in nature resets the brain, so another boost).
My small, portable bluetooth speaker played perfect background music at low volume from my playlist (for me, wearing earbuds or earphones would have made the music my primary brain focus and been distracting, rather than enhancing).
I filled a thermos cup with a tasty drink (self-care). No, it wasn’t wine – not a bad idea, but I was tired and would have drifted off target.
I took along my favorite pen and a pad with smooth, thick conducive-to-writing paper (sometimes hand writing is more inspirational than keyboarding).
I began by writing down those six powerful words, “…But I don’t feel like it.”
Most important – I set a clear intention and decided to put everything else on hold while I write.
There are many ways to fight these Six Powerful Words. Let’s continue this conversation with your comments on my blog, www.SusanLasky/i-dont-wanna. What are some ideas that work for you?
CHANGE…Often we avoid it, preferring to stay in our comfort zone. Or maybe we just lack the energy to explore new options. This can work for us, but it will keep us stuck. If we want things to be different, we have to dosomething differently.
Other times we seek out change as a remedy for boredom. Those of us with an active impulsivity trait tend to keep our radar focused on new opportunities (always attracted to that bright and shiny object). It’s probably a good idea to hit the pause button before jumping in.
Mostly, we look towards change to fulfill a desire for something more in our lives.This is a good thing – without it we wouldn’t risk a career change, buy a new house, adopt a pet, go on a date or start a family. Change can be less dramatic, like starting a new health routine, switching to a more helpful day planner or deciding to clear clutter.
When we try something new, it may not work out, but at least we won’t stagnate. We’re also a step ahead, having a better idea of what will work, when we can rule out what didn’t.
Triggers for Change: There are certain times of the year when we’re more inclined to think about making changes, like on New Year’s or a birthday. Why wait? Today is the first day of the rest of your life. For many of us, summer is coming to an end – a perfect time for a new beginning; your trigger for change.
What do you wantto be different?
What can you do to help make that happen?
Whatsupport will make change easier?
Believe in the magic of possibility. Attitude matters. It is so sad that when people are caught in negative emotions they can’t muster the attitude and energy to try something new. Don’t let feeling hopeless, or like a victim, prevent you from doing something new, or changing the way you do it. Start small. Success breeds success. Limit your goals – less is more; better to accomplish one thing successfully than to work towards multiple goals only to give up, feeling overwhelmed.
An effective way to create positive change is to declare your intent, verbally and in writing. It forces you to be clear as to your specific goals. Say it with conviction (even if you find that difficult), as something you’ve already accomplished: “I am wearing that size 10 dress and looking terrific.” … “I’m sitting at my organized desk and doing great at my new job.” … “I have a special relationship with a wonderful, supportive, smart and sexy person.” Print it out and post it where you’ll see it. If you can, include a photo that illustrates your accomplished goal.
There’s science behind it. Our brains are quick to see the negative; not so much the positive. Some studies declare we think up to 60,000 thoughts a day, and that 80% of them are mostly negative – that’s 48,000 negative thoughtsa day. That’s a lot to overcome, and we need all the reminders and reinforcements that we can muster. When we speak in the positive, it changes our expectations. When we say we will, instead of we’ll try, we reinforce our internal belief that change is possible.
So choose a goal to celebrate your new possibilities. Be realistic but positive – this time you can. I invite you to state your possibility and commitment in the comments section below.
I would love to help you turn your goals into realities. Just click here to schedule a time to talk about individual coaching or click here to learn more about my action/accountability group, The TUIT Project.
SNOW DAYS – For many, it means working from home. Great for avoiding hazardous roads, but when it comes to productivity, there are some built-in hazards you’ll have to negotiate. Remember these three words to make your work-at-home days more successful. WORD #1: Preparation – Yes, follow the Boy Scout credo and be prepared
Snow Day in Ossining, Westchester NY by Susan Lasky
Always have a work-related contact list and critical info (passwords, etc.) at home – snow day or not.
If possible, sync your office computer with your phone and laptop or tablet. Don’t depend on being able to access your office computer remotely; the internet may go down in bad weather.
As an extra precaution, print out the contact list and other critical information. (Do this periodically.) It is possible the electric may fail, especially in areas with snow-laden tree branches and exposed wires. You may need the printout to make an emergency call or two. (Keep your cell phone charged and have a spare, charged power source in case it does – consider investing in a solar-powered charger.)
If you have advance warning of the snowstorm, give thought as to what you can work on at home that would be the most productive use of your time.
These may be tasks that will help you finish an important project you are working on now, or a project you’ve been meaning to get to that you haven’t had time for in the office, or it may be a good opportunity to do some planning, away from the urgency and interruptions of office life.
Gather any materials you’ll need to do the work from home. Again, don’t count on being able to remotely access office computers, assuming your company even has that technology available for your use. (Take note, company execs – given this year’s weather, it may be time to review your policies on secure networks and remote access).
WORD #2: Expectation – Be realistic, this is NOT another day at the office There is a limit to what you will be able to accomplish – choose carefully – don’t promise (even yourself) more than you can reasonably deliver. Realize that you WILL have distractions – house chores will call to you (especially if the work you plan on doing is less than fully engaging): “Straighten up … clean … cook … patch the hole in the wall … organize the closet … ” PUT ON THE BLINDERS. If you were at the office, you wouldn’t be tempted. You will probably receive, or have to make, some personal phone calls. This is not a day for chatting, although others who are stuck at home but not working may think it is. Limit the calls, as you would at work, “Hi, how are you? I’m okay, but working… will call you back.” Children – they are home as well, and DO need your attention. Build in time to spend with them – you can’t work a full schedule unless they are older or you have in-home childcare. Take an hour and go out sledding with the children. You can be just as productive – even more productive – for having taken a play break. Then don’t worry if you use the TV or a video to babysit part of the time. Consider a project they can do nearby, while you do yours – have some ideas in advance (Preparation!). WORD #3: Clarity – Know what to do, and when to stop Be VERY specific in terms of what you will work on – the more focused you are, the more productive you’ll be in what could become a very distracting environment. Begin the day with a clear and detailed written outline of what you have decided to accomplish. This helps to maintain a focused work ethic at home (and gets you back on track after external or internal interruptions). Create your own benchmark – have a goal that, when achieved, will make you feel you had a fulfilling stay-at-home workday. Reach your benchmark and STOP WORKING. Celebrate with a cup of hot chocolate, or maybe some tea, laced with rum and spices (I think they call that a hot toddy ).
There is often a collapse in our understanding when it comes to getting things done. We’re taught to believe that if we were really motivated, we would get started on that work project, organize the closet or declutter the entry. We’re told that if we really cared about our family’s health, we would consistently prepare tasty, nutritious meals. We tell ourselves that if we’re not exercising or finishing the online course we started, lack of willpower and poor self-image is to blame. If only we tried harder… Maybe, but not likely.
Activation, unlike motivation, is an executive function skill, also known as Initiation. That means it is brain-based in an area of our brain (the frontal lobes) that may not be as consistently high-performing as we’d like. Especially so for people with ADD / ADHD. This is the area of our brain that is largely responsible for things like organization, time management, prioritization and activation (the ability to get started on something). It is easily overwhelmed by too much to do, confusion as to how to do things, or the dread that comes when a project seems too big or boring to be easily accomplished.
That’s when the protective amygdala— the part of our brain that helps us to manage stress— steps in with its fight, flight or freeze response. So we go into avoidance mode. OK, this is an oversimplification, but it helps us to understand WHY we find that doing some things becomes so challenging that we continually procrastinate, even if we are motivated to get them done.
Just because we’ve decided to do something, doesn’t mean we will actually get it done – despite motivation by desire, rewards or dire consequences. This lack of ability to get going can be both frustrating and scary!Here are eight strategies to help you overcome overwhelm, minimize the avoidance factor, get activated and successfully accomplish your goals.
Stop Identifying Yourself by Failure.Procrastinator. Lack of willpower. Lazy. Unmotivated. Selfish. Inconsiderate. Untrustworthy. These are words that make me want to quit, not put in the effort needed to overcome a brain-based executive function challenge. So recognize that despite the widespread ‘Just do it’ mentality, it’s often necessary to find work-arounds. Let go of the negative self-talk. Accept that you’re having difficulty beginning a task, and instead of being self-critical and judgmental (which accomplishes nothing), be gentle with yourself. You may be anxious about the task, uncertain about how to get it done, uncomfortable about doing it (like calling a company to complain about something), or stuck because you might ‘do it wrong.’ Avoid paralysis by analysis. Often all that’s needed is that first step, which is what activation is about. Identifying what is getting in the way is part of the solution. It’s important to take action despite your feelings, but it helps to understand them. Studies show that you’re 50% more effective if you first get clarity as to why it’s tough to get going, than you’d be if you just push through and try to get it done.
Set Aside Planning Time and Action Time.They are not the same. Planning time is for deciding exactly WHAT you are going to do, and HOW you’ll get it done. It’s the time to determine your priorities and decide WHEN you’ll actually work on your tasks (your Action times). It’s the time to make DECISIONS, so they don’t hold up your progress once you start working. Sometimes we plan to do something without being realistic about how much available time we actually have (the ‘white space’ in our calendars). So when planning, take all of your time commitments into account. And don’t overplan. Activation takes effort, so leave space for recharging, along with time to deal with interruptions, unexpected tasks or spill-overs from tasks that take longer than planned. If you skip Planning time and go directly to Action time, it’s easy to lose focus on what is most important and spend that Action time pursuing any new bright and shiny object (or checking emails, Facebook, Instagram, Twitter, Pinterest, etc.). If you haven’t planned very specific tasks for your Action time, it’s easy to get overwhelmed by all of the options when you are ready to work.
Use your Planning time to gain CLARITY. What are the specific tasks that will enable you to make progress towards your goal? A project is too big to ‘do’ in one sitting, so the thought of ‘doing’ an entire project is overwhelming, resulting in avoidance rather than clarity. It’s easier to activate when there’s something very specific to do, with no conflicting priorities and a set time for starting –and ending– your efforts. It’s the way you solve that proverbial question, “How do you eat an elephant?” (the project you tend to avoid because it’s just too big, scary or unappetizing). How? One bite at a time! Begin by breaking the project into do-able tasks, or individual bites that aren’t too painful to swallow. The smaller you make them, the easier they’ll fit into your busy schedule. Prioritize those tasks (what has to be done before you can move on to the next task?). WRITE DOWN THE STEPS! Then, when you are in Action time, put on your blinders to stay focused on the designated task.
Make the Task more Appealing. How can you turn a need-to, should-do or must-do into a want-to? Same task, different attitude. Even then activation may be difficult, but it’s easier when you see a positive reason for accomplishing a task (even if it’s just to get it over with so it no longer gives you angst!). How can you add a fun element to the task? Some ideas: Do it with a friend, working together or just in parallel play… get out of your home or office and work in a coffee shop or park… upgrade your writing tools with a special pen and appealing notebook… promise yourself a reward for getting the task accomplished (even if it’s just some guilt-free ‘me’ time)… make finishing the task a game… have a giant check-off list, etc. Or try one of my favorites: get to work on it to avoid doing a task that’s even less appealing! Remember the benefit. Write down what you will gain from finishing the task. Keeping the goal in mind can make the work that goes into accomplishing it less onerous.
Think Progress, not Perfection. It’s easier to eat the elephant (work on that task or project) when you feel like it, or when you’re really hungry (deadline anyone?). But that’s a less effective way of ensuring you successfully accomplish your business or personal goals than if you were to commit to taking small, palatable bites every day (consistent effort). Prioritize the bites and keep them small, triumphing over your perfectionistic avoidance tendencies. Consistent small bites get things done!
Take a Short Detour to Gain Momentum. Sitting and staring at a blank screen won’t get that blog written. First, try doing a tiny action, like writing one sentence. This small action will often get you over the inertia hump, so you can continue. But if you find yourself unable to initiate action, take a detour. Do something physical (energizes your body and your mind). Take a short nature break (relaxes the anxiety and provides a feeling of well-being you can take back to your desk). Call a positive friend and make plans to do something fun. Listen to music that energizes and helps you stay focused. Make sure you eat and drink (dehydration contributes to brain fog). If you take medication, check that you’ve taken it. If you need ten minutes of down time, take it – even if it’s to check your social media or email (be safe and set a STOP alarm!). Remind yourself of your commitment to get to your Action task, and then, refreshed, get back to work.
Be Aware of Transition Trauma. Sometimes it’s hard to stop one activity to begin another. Our brains just don’t want to make the switch. Be clear as to what you plan to do when. Write it on your Daily Action List. Put it in your calendar as a Task-Appointment. Use alarms to define your Action times and alert you that it’s time to begin (activate). Get up and move between activities so you can clear the Zombie-like focus, or hyperfocus, from a previous task (or from that computer solitaire marathon session).
Find an Accountability Partner. When someone else cares whether we’ve accomplished what we said we would, we’re more likely to get it done. This is often difficult when you work alone. Just as it’s easier to get to the gym when you go with a friend, it’s easier to get activated and work towards your goals when there are others who are supportive of your efforts and cheerleaders for overcoming your challenges. Share with a non-judgmental friend, join a mastermind group, consider the benefits of individual coaching, or join a group like my TUIT Project, which is designed to provide support and accountability. A new online group begins each month—visit OvercomeOverwhelm.com.
Also consider thebenefits of individual coaching. Contact Susan Lasky Productivity Solutions to discuss how coaching could help you move forward and have a less stressful, more fulfilling life. Susan is based in Westchester, but works virtually anywhere. She can be reached at 914-373-4787 or Susan@SusanLasky.com. You can schedule a convenient, no-cost or obligation Initial Consult at https://SusanLasky.AcuityScheduling.com.