transitions 2014: 48 tips that just might change your life

48 Tips That Just Might Change Your Life

David D. Nowell, Ph.D.www.DrNowell.com

DavidNowellSeminars

DavidNowell

www.slideshare.net/dnowell

A strategy has no stand-alone value

Look for the exceptions

Two weeks from now, how will you know whether it’s working?

Knock 3 years off his age

Cortico-striatal loop

Get to know what dopamine “feeeeels like” for you

Beware dopamine tricksters!

Determine – in advance – when you’ll check email and Facebook tomorrow

StayOnTask app

easy hard

If It’s Harder than a “3” Find Some Way to Make It Easier

Pomodoro technique

Increase the saliency of boring or difficult tasks

Pay attention to your sensory needs and style

• What is your body asking for right now? Less of what? And more of….what?

Create a study-playlist

Instant study carrel

Set clear boundaries

Launching pad

Clear (see-through) storage

60-Second Bathroom Cleaning Routine

Using your phone’s navigator as a time-management tool

Use a “single in-box”

Tickler System

EZ-C Reader

Prepare your budget with your ADD in mind

• Coaching• Counseling• Accounting support• Personal assistant• Local, organic-if-possible, unprocessed food• Fiverr.com

The “Big Five”

• Daily focus time• Nutrition• Movement• Sleep• Connection

Yoga / read

Staff meeting

Planningsession

Phone calls

billing

Weekly planning session

Weekly planning session

10 minute morning check-in

Develop a morning power-routine

• Affirmations• Visualizations• Yoga• Quiet• Reading• Journaling

• www.MiracleMorning.com• www.theFeelGoodLifestyle.com

04/10/2023 © 2011 David D. Nowell, Ph.D. All rights reserved.

95

Fall in Love with the Truth

• Self-monitor and collect data:–How long does your morning routine take,

exactly?–How, exactly, do you follow through on

commitments to others and not to yourself?–Which tasks are not getting completed? And

how - exactly – are these not getting completed? How do you do that?

The “Big Five”

• Daily focus time / Motivational clarity• Nutrition• Movement• Sleep• Connection

Nutrition essentials

• Emphasize protein at every snack and meal• Eat fewer processed foods• Choose local• Choose colorful• Pay close attention to patterns between food

and focus/mood

Barter practical and social support

The “Big Five”

• Daily focus time / Motivational clarity• Nutrition• Movement• Sleep• Connection

Turn 30 minutes into 45

• “Exercise for focus” is different from “exercise for fitness”

“Exercise for focus” is different from "exercise for fitness”

The “Big Five”

• Daily focus time / Motivational clarity• Nutrition• Movement• Sleep• Connection

The “Big Five”

• Daily focus time / Motivational clarity• Nutrition• Movement• Sleep• Connection

Marry well and get a crackerjack assistant at work

Don’t do something for your ADHD partner which could be performed by a device or an app

Shower coach

Walk me up

Clocky

(for the non-ADD partner) Ask for what you want

Let your non-ADD roommate tackle the detailed long-term projects while you manage the time-limited projects

Increase salience

Meet with your ADHD employee for regular ongoing feedback

Consider online peer support

www.reddit.com/r/ADHD/

Stop trying to explain yourself to people who don’t get it

amygdala

Prefrontalcortex

“Conscious”

“Conscious”

Manage co-occurring conditions

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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@davidnowell David Nowell Seminars