30 tips that just might change your life with adult add / adhd
TRANSCRIPT
30 tips 9/17/2013
www.DrNowell.com 1
30 Tips That Just Might Change Your Life with Adult ADD / ADHD
David D. Nowell, Ph.D.
www.DrNowell.com
DavidNowellSeminars
DavidNowell
• Note – you can make the most sense of this tip sheet by listening along with the teleseminar “30 Tips That Just Might Change Your Life “ which will be available (for free) 2 weeks after the 9/17/13 event!
A strategy has no stand-alone value
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Two weeks from now, how will you know whether it’s working?
Look for the exceptions
Strategy to rule to habit, in 30 seconds
3. habit
2. rule
1. strategy
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Weekly planning session
Develop a morning power-routine
• Affirmations • Visualizations • Yoga • Quiet • Reading • Journaling
• www.MiracleMorning.com • www.theFeelGoodLifestyle.com
10 minute morning check-in
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Determine – in advance – when you’ll check email and Facebook tomorrow
Get brutally honest with yourself
• Love the truth even more than you love your stories
• Learn from your to-don’t list
• Be (brutally) gentle with yourself
Turn off phone notifications
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Use RSS feeds
• Feedly
• My new favorite thing: feedity
easy hard
If It’s Harder than a “3” Find Some Way to Make It Easier
Spend some time mastering Evernote
http://trunk.evernote.com/
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Pay attention to your sensory needs and style
• What is your body asking for right now? Less of what? And more of….what?
Make a focus-playlist at Spotify
• Happy Playlist DrNowell.com
• Classical Music for Studying
Make use of a “single in-box”
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Tickler System
Barter practical and social support
Turn 30 minutes into 45
• “Exercise for focus” is different from “exercise for fitness”
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Work with your brain’s 24-hour chemical cycle
Using your phone’s navigator as a time-management tool
Master “broad attention” and “narrow attention”
http://www.youtube.com/watch?v=Ahg6qcgoay4
“YouTube test your awareness”
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Get to know what dopamine “feeeeels like” for you
Increase the saliency of boring or difficult tasks
Pomodoro technique
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Take advantage of natural systems
Launching pad
Beware dopamine tricksters!
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Open the syllabus
Stop trying to explain yourself to people who don’t get it
Marry well and get a crackerjack assistant at work
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Don’t do something for your ADHD partner which could be performed by
a device or an app
• Shower coach
• “walk me up” phone app
• Clocky
(for the non-ADD partner) Ask for what you want
Let your non-ADD partner tackle the detailed and long-term projects while you manage the time-limited projects
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Prepare your budget with your ADD in mind
• Coaching
• Counseling
• Accounting support
• Personal assistant
• Local, organic-if-possible, unprocessed food
• Fiverr.com
Consider online peer support and accountability
www.reddit.com/r/ADHD/
Stuck? Treatment and strategies not working? Consider a formal ADHD
evaluation
• http://www.blogtalkradio.com/add-adhd-coaching/2013/08/29/diagnosis-and-evaluation-of-adult-add-adhd
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Find the footprints in the butter
Living in “the gap”
The Self-esteem
Abacus
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Let’s stay in touch!
Join my e-newsletter list:
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Text to join: text DNSEMINARS to 22828
On the web: www.DrNowell.com
@davidnowell David Nowell Seminars