ADHD Center for Success

You have probably noticed the tendency of adults with ADHD to expand thoughts, ideas, options and more. For Instance, you may conceive of a single idea or thought and then suddenly find it expanding into multiple ideas and options. Could this somehow relate to the challenge that many ADDers have with being decisive? Also consider the challenge of completing a specific project or task when your mind or your attention expands into alternate ideas, options, and/or new thinking.

In a general sense you may think of ADDers as having a tendency to ‘make many from one’, to expand, and branch out or take one idea and create multiple ideas or options from the original thought. Whereas, in general, non-ADHD individuals have a tendency to ‘make one from many’, they contract and zero in.

Of course, you’ve heard me say many times that we ADDers love stimulation. I was coaching someone last week about her desire for a new job for herself. She came to the call with two distinct ideas then began to add-to or expand her options. We discussed that while this was a creative (stimulating) process for her, this practice unfortunately also served to distract herself from her primary focus. I recommended that she consider removing items, ideas and possibilities from her list rather than adding more to it. We laughed at the ADD-ing behavior common to adults with ADD/ADHD.

Here’s some helpful tips:

1. Brainstorm or MindMap several ideas then link thoughts and ideas to the major topics or themes.
2. Once you complete this task explore the benefits and downsides of each option; the pluses and minuses, etc.
3. Next narrow your focus down by eliminating all but two options. Then give primary focus to only those two options. It’s best to not focus on other options unless you decide to rule-out or eliminate one of your two primary options.
4. Your final step is to further narrow your focus down to a single option. as above, give this option your full undivided focus to it’s completion or until you decide to rule-out this primary option and replace it with another.
5. Be mindful of the ADHD tendency of ADD-ing rather than eliminating options.

*Share your comments, stories and experiences with the ‘ADDing thing’.

ADD Relationships . . .

Those of you currently or previously in relationship with and adult with ADD know that it can be fun, creative as well as frustrating and overwhelming.

I am conducting some research to prepare updated articles and an eventual seminar and couples workshop regarding ADD relationships.

I want YOU… If you are the ADD partner or the non-ADD partner in a current or previous ADD relationship and willing to take part in my research. My research will include such aspects as communication, parenting, disorder/clutter, task completion, accountability, multi-tasking, distractibility, focus & attention, impulsivity, procrastination, finances, dating, personal boundaries and more.

Please contact me at: coachrudy@adhdcenterforsuccess.com. Paste into subject line: “ADHD Relationship Project”

Thanks for your interest and support.

~CoachRudy

Are new to adult ADHD? Do you have questions, looking for answers? Then check out my NEW page on this blogsite menu – “Understanding Adult ADHD” http://adhdcenterforsuccess.com/blog/understanding-adult-adhd/.

The page includes:

• Article: Understanding Adult ADHD
• Video – Adult ADHD: Regaining Focus (25min Video)
• Attention Deficit Disorder: Old Questions, New Answers
• Adult Self Report Scale(ASRS) Screening Tool

This is the second article in a series on “Mindfulness and ADHD”. I’ve previously mentioned that, “Mindfulness is truly bringing ‘present moment awareness’ into every moment… while eating, walking, working and even during multi-tasking”.

Of course, adults with ADHD frequently experience disorganization, forgetfulness, distractibility and more. Attention deficit or poor attention and focus are significant elements likely at the root of the matter. Thus, bringing mindfulness or ‘present moment awareness’ into the moment can help to overcome or at least reduce these most common challenges.

It’s a common experience that the adult with ADHD is often entertaining several thoughts at one moment. We tend to have what I refer to as ‘drive-bys’ with the experience. In other words, rather than taking time to greet and fully engage with another individual, the ADDer may be running late, in a hurry so the ADDer instead offers a passing greeting and continues walking. The ADDer is experiencing rushing/passing thoughts rather than give full and complete focus to a single thought.

Bringing Mindfulness to the moment means that you consciously take your time, you slow down. Take a moment and offer your full and undivided attention to the person you are greeting.

Here are a few simple Mindfulness tips:

• Be Mindful when you set things down so you can find it later. Take a moment to be aware as you set something down. Try doing this in slow motion.
• Identify a specific ‘home’ for important objects (keys, cell phone, etc). This implies taking the moment to be aware that you place objects in their rightful home.
• Mindfulness Bells – I often recommend the use of digital timers, bells, watch timers or computer timers. The bell is intended to bring your awareness back to the moment. You can then ask yourself if your focus is on task or if you have wandered off into “never-never-land’.
• Be Mindful during conversation with others. Slow down, take a deep breath and practice offering your full focus to the other person and the conversation. Ask questions and offer comments to keep yourself engaged in the conversation.

Daily Mindfulness Practice 101:

Practice Mindfulness by bringing your ‘present-moment awareness into the following daily activities:

• while showering or bathing
• while brushing your teeth
• while driving
• while eating
• while reading

**For those interested in this topic, I have several additional articles in the works regarding Mindfulness and ADHD.

~ CoachRudy

There has been much written lately about the benefits of Mindfulness for ADHD.  There are actually some studies being conducted at Duke University on the utilization of Mindfulness Meditation to increase focus and decrease distractibility for ADD.

What is Mindfulness? Mindfulness can be thought of as simply bringing awareness to the present moment. However, Mindfulness is more than simply sitting in a meditation pose on a cushion and being mindful in that moment.  Mindfulness is truly bringing ‘present moment awareness’ into every moment… while eating, walking, working and even during multi-tasking.

In today’s busy culture, we are inundated with information and stimulation. Those of you who have heard me speak know that I am fond of saying of ADHD adults that, “stimulation is my friend”. We love stimulation… but we can also get too much of a good thing. As a society we have television available to us 24hrs per day. We have the Internet which provides us with an endless source of information at our fingertips – but this too can be a ‘rabbit hole’ for adults with ADHD. Children and adults alike are increasingly challenged regarding focus, attention, distractibility and more. Of course, all this stimulation makes it difficult to maintain any degree of Mindfulness.

Mindfulness and meditation teaches us to look inwards for our answers. Tonight I read an article regarding a particular practice of meditation and mindfulness that tells us that our answers are already within, that we already have everything we need within ourselves. So, Mindfulness is about getting quiet, about noticing and about bringing awareness to every thought and every action we take.

As I sat in quiet and stillness tonight, I realized that it is possible for me to quiet my mind and my environment even more. I had already disconnected my cable television and found a surprising peace of mind and spirit in doing so. Tonight in meditation, I learned that quieting my mind, slowing my mind, slowing all my actions and all of my thinking is another step in the self management of my ADHD.

**For those interested in this topic, I have several additional articles in the works regarding Mindfulness and ADHD.

~ CoachRudy