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Tag: adhd awareness

Zeroing In On Email

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I just spent the last two weeks traveling across the country, and back, by car. With my husband and dog in tow, we saw the world’s largest rocking chair, the alleged birthplace of James T. Kirk, and most importantly, our son and his fiancee. It was a busy, fun vacation.

When you have your own business, or have people counting on you, it’s pretty tough to put up one of those “Annette Lang will be on vacation until….” messages without feeling guilty, panicky, or both. On the other hand, I needed a break from the everyday. 

So I decided that this would be a great time to try out the idea of a Zero Based Inbox. Here’s how I did it.

1 – First of all, I looked through my emails from the past two weeks, deleting anything I didn’t need. I then archived everything prior to that.

What?? Get rid of all of those emails?? Nope! Archiving just gets them out of your inbox, into some storage room for emails you might need one day but probably don’t. It’s like keeping those linens that you never use-just in case a family of eight takes up residence with you, you’re ready! But until then, those sheets and towels are out of sight.

2 – I then made three labels (I use Gmail, I believe Outlook has similar capabilities): Action, Info, and Review. You could choose whatever would work for you. Whenever I read my emails, each one went into one of those labeled spaces.

My inbox? Empty. 

The whole idea is to stop using your inbox as a storage area. Seeing that inbox “unread” number can be so intimidating, and can make even the strongest among us click out of that email tab, and call it a day.

3 – I checked my email a bunch of times during the day. By checking, I mean looking at the email, and either deleting/archiving it or labeling it with one of my three labels. I found a really nice app called Triage that enabled me to quickly go through my emails, and either archive or leave in the inbox. I’d then have a lot less to deal with to zero out my Inbox.

I saw myself starting to overthink the best label for each email, and so I gave myself no more than 30 seconds to classify an email. If, when I’m reviewing them, I find I put it into the wrong sort, I can always move it.

4 – I then designated a couple of times a day to go through my three labeled areas. Action was looked at, but because I was on vacation, I didn’t really act on any of the emails in there, other than to respond to a couple, letting the sender know I’d get back to them when I got back.

Review was reserved for emails I needed to really focus on to read. They might have links to articles I’d find useful, or I might not be sure how to proceed. So I’ll review, or read them again.

And finally, Info is for just that. It includes zoom links for meetings (which I put on my calendar and then delete), and other information.

And that’s it!

Guess what? Every time I see that empty inbox, I get a little zing of dopamine. Which is a whole lot better than the thud of “Ugh, I have so many emails.” 

Not to mention that anticipating getting that little sparkly feeling causes me to check my email regularly, instead of avoiding it. And setting up specific times on my calendar to get into greater detail with my email has not only helped me to do so, but has also enabled me to eliminate getting bogged down in my emails when I need to be doing something else.

Now that I’m back from my trip, I’m getting back into my normal routine. But my Zero Based Inbox is one souvenir from my trip that I am going to keep.

Perfectly Imperfect

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“And now that you don’t have to be perfect, you can be good.”

― John Steinbeck, East of Eden

When I first saw this quote from one of my favorite authors, it really hit me between the eyes. I’m sure there are many interpretations of it, but to me, it meant that now that so much energy and worry and thought didn’t have to go into perfection, one could actually just be good enough. And that’s okay.

Many ADHDers struggle with perfectionism-something that those who don’t have a personal knowledge of ADHD probably find counterintuitive. How could anyone who can’t/won’t/doesn’t pay attention/do things on time/stay organized actually care about being perfect??

But in reality, all of those years of mistakes, and late assignments, and impulsive actions can add up to a lot of fear and anxiety that is expressed as perfectionism.

This tendency can lead to procrastination, feelings of failure that then cycle into more perfectionism, and just a general lack of motivation and positivity. Because if your standard is that you must be perfect, who wouldn’t dread attempting a task??

In other words, perfectionism is bad for your health, mental and otherwise.

So, how to break that pattern? Here are some ideas:

1 – Develop Mantras – “Done is better than perfect” or “Good enough is good enough” are two ideas. Practice repeating these to yourself; also pop them on a Post-It on your laptop or desk, and other places you can see it.

2 – Use a timer – For tasks that should be simple to complete (writing an email, wrapping a gift) determine how much time it should take (perhaps time it once before using this strategy), and set a timer. When the timer goes off, it’s time to stop.

3 – Keep a “done” list – keeping a list of what you were able to accomplish makes you feel good. Bonus points for things that were complete, but they weren’t 100% perfect.

4 – Name your Perfectionism – find a shorthand way to name your perfectionism, so that you can easily become aware of being held hostage by it. Awareness is the first step to change! It’s also fun to say “Shut up, Penelope Perfect” when you’re hearing that voice in your brain.

5 – Practice doing things imperfectly – no, I’m not saying ruin all of your clothes by washing your wool sweaters in hot water. But little things-leaving autocorrected texts alone, sending an email without re-reading it more than once, quickly-and seeing that the world doesn’t end when you do that, can be a good way to get accustomed to imperfections.

It’s not easy to break the perfectionism habit. Your brain has been telling you that everything must be just so for a long time. It takes time and practice, so be gentle and patient with yourself. Getting to the point where you can giggle a little at your perfectionism seems to be a place to aim for.

Because, as Steinbeck said, now that you don’t have to be perfect, you can be good.

Why It’s Okay To Say “Hey, Siri?”

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I was chatting with a client the other day, discussing a strategy we had designed together to help keep her on track with keeping her house more organized and clean. When I asked her the question, “How will you remember to do this?” her response was “Well, I can set a reminder, but I really should be able to remember without it.”

She SHOULD remember without a reminder? What does that even mean??

The word “should” implies a rule or requirement, like you should eat vegetables, or you should drive under the speed limit. But as far as I know, there is no rule in this world that requires people to remember tasks, birthdays, and anything else, without any sort of support.

And yet, this is a common ADHD lament…I SHOULD be able to do this without using any of the many things that would make it easier/shorter/more likely to happen.

Interestingly enough, neurotypicals don’t feel this way. In fact, they embrace any and every thing that will help to make life easier. Apple watches, Alexa, air fryers, dashboard reminders for oil changes-these are all ways that technology helps to make things smoother. And it is not just ADHDers who are calling out, “Hey Siri?”

So that got me thinking about why neurotypical folks embrace futuristic enablers, and ADHDers feel guilty about using them.

I realized that, because ADHDers often feel like they are AT FAULT, they are incapable, they are lazy-possibly because they’ve been told that by teachers, family, and others-they want to show that dammit, they don’t need help! They can do it! I’m not going to need no stinkin’ Alexa!

This is quite the conundrum. Because ADHDers are NOT at fault, they ARE capable. They are NOT lazy-and there is nothing wrong with using supports that are available, just like neurotypicals do. In fact, it can be a real game changer for ADHDers.

Look, I sew things. Now I certainly know how to thread a needle, and sew by hand. But, when given the choice, I will always use my sewing machine. And that’s not because I’m lazy, or incapable. It’s because it makes it much more likely that I will complete the project I’ve started-and I’ll enjoy it more, because the time and drudgery of hand sewing is eliminated.

So, my ADHD friends, please do NOT eschew technology, or planners, or any of the things that can make it more likely that you will succeed. Be the intelligent, creative person you are, and utilize anything you can to improve your life.

I’m not going to say you SHOULD embrace supports. Maybe…just strongly consider it.

And the rose goes to….

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So, I’m going to admit to something a little embarrassing – I watch “The Bachelor.” It started off as a family thing, where we’d all watch and text each other to make fun of it, but now I just watch it regardless. It’s ridiculous, and at times offensive, but it’s sort of like having junk food-not great for you, but soothing in its own way.

So I was watching the latest season of “The Bachelor” (the most dramatic season ever!), and suddenly, I heard a contestant, Elizabeth, tell another woman, Shanae, that she has ADHD. In fact, Elizabeth uses this as a defense when she is accused by Shanae of being “two faced” and “not paying attention to her,” claiming that she has difficulty focusing on more than one person at a time.

And Shanae, who has already been established as a villain, says (I’m paraphrasing here), “Oh sure. Don’t only kids have ADHD? Yeah, you have ADHD, I have ADHD, everyone has it.” She then tells all of the other women in the house that Elizabeth has ADHD, and everyone is appalled that Shenae told them about Elizabeth’s “mental health challenges.”

The next day, several people came to Elizabeth’s side in the press, including a former Bachelorette, saying that they too have ADHD, have experienced what Elizabeth is discussing, and that Shanae is just a real jerk.

Now, I suppose people discussing ADHD openly is a good thing-so much better than when kids were told “Don’t tell anyone about your ADHD! It’s not their business!” (and yes, that did happen, quite a bit, about 15 or 20 years ago and beyond). As well as celebrities jumping up to say that they have ADHD too.

So why does the whole thing make me feel so icky?

If you’ve watched any of the seasons of “The Bachelor” franchise, you can’t miss the fact that every episode is heavily edited, to depict intrigue and drama among the contestants. So ADHD has become part of the plot, along with group dates and rose ceremonies.

Would the same have happened if a contestant said she had Crohn’s disease, and had a stomach ache? Or diabetes, and was concerned about her sugar? Would ABC have kept footage of a contestant saying, in response, “Diabetes? Yeah I don’t do well with sugar either. Everyone has trouble with sugar, we all have diabetes.” 

Unlikely.

While shining a light on ADHD is always welcome, treating it as something that is just a plot point is unfair, and irresponsible. The desired end, in this case filmed acrimony between two contestants, isn’t always justified by the means.

Maybe ABC should get back into the Afterschool Special business. And do one on ADHD.

Structure Overload

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Make a list, they said. Make a list, and a time to check it, and an alarm for that time, and an alarm to set the alarm for checking, and, and, and…

Yes, structure can be super helpful to ADHDers trying to survive in a neurotypical world. But when does structure become a barrier to success?

Some of ADHDer’s challenges stem from weak executive functioning, and compromised working memory. Recognizing this, and realizing that support for these areas will be necessary, is pretty crucial for improving one’s ability to stay organized, meet deadlines, and generally deal with obligations that keep us employed, sheltered, and not pissing off relatives by forgetting their birthdays. There is no shame in needing strategies and support for executive function, just like there’s no embarrassment in wearing glasses if you have impaired vision. 

And those supports really need to be the right ones for you. If I wear my husband’s glasses, I will easily walk into a wall. And if he wears mine, he will likely drive off a cliff. If I tried to use his to-do list, I’d probably lose my mind. And vice versa.

Sometimes, though, we go overboard-and the very structure that is supposed to help us becomes a burden. It might be too much structure-scheduling every minute of every day-or not the right kind. Some people thrive with bullet journals. Personally, not my jam (and I have tried, I have the gorgeous journals with 5 pages filled to prove it).

When we over-structure, it can cause discomfort, even resentment. And that’s the tipping point at which one might say “I hate all of these lists. That’s it, I’m done!” And the ADHD free fall begins.

We’ve all been there. It lasts…until the scales shift, and there’s more discomfort with the free fall than the structure. And back and forth we go.

But, what if we built some free fall into our structures? For example, one day a week without a to do list. Or an hour every day built in for just…being. Or maybe, including some time every week for going down rabbit holes.

It’s tough to balance one’s ADHD tendency to go down the rabbit hole with the need for a plan, to not just get stuff done, but also to feel good about the effort. But both are parts of the ADHDers’ make up. So why not just own that…instead of trying to extinguish it?

It Really Is All About The Dopamine

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Well, it is. All about the dopamine,that is.

I could get technical here-get into re-uptake inhibitors, and serotonin versus dopamine-but that’s really not my area of expertise. I know enough to understand this one important fact though-there is “an association between ADHD and lower levels of dopamine.”¹

So then, logically speaking, that means that ADHD is related to brain chemistry. Not laziness, not apathy, not “trying to get away with something.” Saying that an ADHDer is being sluggish on purpose is like saying that someone with glasses isn’t trying hard enough to see.

I’m going to cover a lot of topics in this blog-some funny, some not so amusing. But I wanted to start with this basic idea-ADHD is about physical brain chemistry and structure-because if you are reading this, odds are you have ADHD, or have a loved one who has it (or are one of my friends or family that I forced to read it). And you have possibly been told, or even told someone else, that there’s no such thing as ADHD, it’s just people who are screw ups. Or won’t pull their own weight.

There are a lot of events in the world right now that show, in some people’s minds, that science isn’t to be believed. I don’t get that, and I never will. And there will always be people who don’t believe the science that shows ADHD is related to brain chemistry and structure. I don’t get that either, but unfortunately, they’re out there.

As long as you, the ADHDer or the family member of an ADHDer, know different.

It really is all about the dopamine. That’s where it starts…and that’s where it ends.