transitions 2014: 48 tips that just might change your life
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Here's the slide set from my talk at Transitions 2014, Lynn University. Questions? [email protected]TRANSCRIPT
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.
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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