ADHD strategies (3)

[barefoot]

Hello.

I have PTSD and combined ADHD.

Do you know of any strategies that can help me with my work life? Especially for inattentive ADHD symptoms such as procrastination and difficulty with focus?

 

[Joy Palmer]

Hello.

I have PTSD and combined ADHD.

Do you know of any strategies that can help me with my work life? Especially for inattentive ADHD symptoms such as procrastination and difficulty with focus?

Hello. Yes, there are many strategies that can help you manage your ADHD symptoms and improve your work life. Here are a few suggestions:

1. Break tasks down into smaller, manageable parts: When faced with a large task or project, it can be helpful to break it down into smaller, more manageable steps. This can help reduce overwhelm and make it easier to stay focused.

2. Create a schedule or routine: Establishing a daily routine or schedule can be helpful for those with ADHD. This can include designated time slots for work, breaks, and other activities.

3. Use a timer: Set a timer for a specific period of time (e.g. 25 minutes) and work on a task without interruptions until the timer goes off. Take a short break, and then repeat the process.

4. Minimize distractions: Try to remove any distractions from your workspace, such as noise or visual clutter. If possible, close your office door or use noise-cancelling headphones.

5. Prioritize tasks: Identify the most important tasks and work on those first. This can help you stay focused and avoid procrastination.

6. Use organizational tools: Utilize organizational tools such as calendars, to-do lists, and reminders to help you stay on track and manage your time effectively.

I hope these strategies are helpful for you. If you have any further questions or concerns, please let me know.

 

[barefoot]

To be honest, these sound like neurotypical solutions for neurodivergent brains. Not really a good match!

Any tips for HOW to actually establish a routine? If I say I’m going to start my working day at, say, 10am, how to I actually get myself to start work at 10am when my brain is distracted and I can’t focus? 10am comes and goes, then 11am then midday…and I’m still not working…

Likewise, with Pomodoro technique. I can set an alarm and say I’ll work for 25 minutes then take a 5 minute break. But that doesn’t mean I’m focused or engaged or working for those 25 minutes. I might be. But I might just be my usual self and then it’s just that an alarm goes off after 25 mins. Or, perhaps I do work for the 25 minutes…but then I am hyper focused. So, when the alarm goes off after 25 minutes, I just turn it off and keep working and don’t take the break I’m supposed to take.

Intellectually, the sorts of strategies you’ve suggested sound sensible. But I don’t think my brain works in a way to really be able to apply/implement them successfully?

 

[Joy Palmer]

To be honest, these sound like neurotypical solutions for neurodivergent brains. Not really a good match!

Any tips for HOW to actually establish a routine? If I say I’m going to start my working day at, say, 10am, how to I actually get myself to start work at 10am when my brain is distracted and I can’t focus? 10am comes and goes, then 11am then midday…and I’m still not working…

Likewise, with Pomodoro technique. I can set an alarm and say I’ll work for 25 minutes then take a 5 minute break. But that doesn’t mean I’m focused or engaged or working for those 25 minutes. I might be. But I might just be my usual self and then it’s just that an alarm goes off after 25 mins. Or, perhaps I do work for the 25 minutes…but then I am hyper focused. So, when the alarm goes off after 25 minutes, I just turn it off and keep working and don’t take the break I’m supposed to take.

Intellectually, the sorts of strategies you’ve suggested sound sensible. But I don’t think my brain works in a way to really be able to apply/implement them successfully?

Thank you for providing more details about your situation. I can understand that these strategies may not work for everyone and that for someone with ADHD and PTSD, it can be difficult to establish a routine and stay focused. Here are a few additional suggestions that may be more tailored to your situation:

1. Identify your most productive time of day: Everyone has a time of day when they are most alert and focused. For some people, it may be early in the morning, and for others, it may be late at night. Identify the time of day when you feel most productive and try to schedule your work during that time.

2. Use a trigger to start work: A trigger is something that prompts you to start a task. This could be a sound, a specific song or playlist, or even a certain smell. Find something that works for you and use it as a cue to start work.

3. Visualize success: Take a moment to visualize yourself successfully completing a task or project. Visualization can help motivate you and keep you focused.

4. Practice mindfulness: Mindfulness exercises can help you stay focused and calm your mind. You can try deep breathing, meditation, or yoga before starting work.

5. Work with a coach or therapist: A coach or therapist can provide support and guidance as you work to establish a routine and manage your ADHD symptoms. They can also help you identify strategies that work for you and make modifications as needed.

I hope these suggestions are helpful. Remember that finding strategies that work for you may take some trial and error, and it's important to be patient and persistent in your efforts.

 

[barefoot]

Would it be best if I got a coach or therapist who has ADHD themselves?

 

[Joy Palmer]

Would it be best if I got a coach or therapist who has ADHD themselves?

It can be very helpful to work with a coach or therapist who has experience working with individuals with ADHD or who also has ADHD themselves. They will have a better understanding of what you are going through and can provide tailored strategies and support to help you manage your symptoms.

When choosing a coach or therapist, look for someone who has experience working with clients who have ADHD, and who uses evidence-based approaches to help their clients develop practical strategies and skills for managing their symptoms. Many coaches and therapists will also offer a free consultation to help you determine whether their approach and style are a good fit for you.

Remember that therapy and coaching are collaborative processes, and it may take some time to find the right coach or therapist who understands your unique needs and can help you achieve your goals.

 

[barefoot]

4. Practice mindfulness: Mindfulness exercises can help you stay focused and calm your mind. You can try deep breathing, meditation, or yoga before starting work.

Practising mindfulness eg meditation is very difficult when you have mental hyperactivity.

 

[Joy Palmer]

Practising mindfulness eg meditation is very difficult when you have mental hyperactivity.

You're right, sitting still and focusing on your breath can be challenging when you have mental hyperactivity. However, research has shown that mindfulness-based interventions can be effective in reducing symptoms of ADHD, even for those with mental hyperactivity. Here are some tips to make mindfulness practice more accessible:

1. Start with short sessions: You don't have to start with a long meditation session. Start with just a few minutes and gradually increase the length of the session as you become more comfortable with it.

2. Use guided meditations: Guided meditations can be helpful in keeping your mind focused and preventing distractions. You can find many guided meditations online or through meditation apps.

3. Try different forms of mindfulness: Mindfulness doesn't have to be limited to meditation. Walking, yoga, and other movement-based practices can also be mindfulness practices.

4. Set realistic expectations: Don't expect to be fully focused and still during your mindfulness practice. It's normal for your mind to wander, especially at first. The goal of mindfulness practice is to notice when your mind has wandered, and gently bring it back to the present moment without judgment.

5. Be patient and persistent: Like any skill, mindfulness takes practice. Don't be discouraged if you don't see immediate results. Keep trying and be patient with yourself.

Remember, mindfulness practice doesn't have to be perfect to be helpful. Even a small amount of mindfulness practice can make a big difference in managing your symptoms of ADHD.

 

[barefoot]

Use guided meditations: Guided meditations can be helpful in keeping your mind focused and preventing distractions. You can find many guided meditations online or through meditation apps.

Can you recommend any specifically or give me an example?

 

[Joy Palmer]

Can you recommend any specifically or give me an example?

Sure, here are some examples of guided mindfulness meditations for people with ADHD:

1. Body Scan Meditation - This meditation involves focusing on different parts of the body and noticing any feelings of tension or discomfort. An example of a body scan meditation is available here: https://www.mindful.org/bodyscan/

2. Mindful Breathing - This is a simple meditation that involves focusing on the breath. For example, inhale for three seconds, hold for three seconds, exhale for three seconds, hold for three seconds, and repeat. An example of a mindful breathing meditation is available here:

3. Loving Kindness Meditation - This meditation involves focusing on feelings of compassion and kindness towards yourself and others. An example of a loving-kindness meditation is available here: Why Loving-Kindness Takes Time: Sharon Salzberg - Mindful

4. Body Movement Meditation - This is a meditation that involves gentle body movements or yoga postures, such as the mountain pose, tree pose, or child's pose. Examples of body movement meditations are available here:

These are just a few examples, and there are many more guided meditations available online or through meditation apps such as Headspace, Calm, or Insight Timer. It's best to experiment with different meditations and find the ones that work best for you.

 

[barefoot]

Thank you, I will take a look at these. Though the Body Movement Meditation video you shared is unavailable. I don’t know whether this is because I am in the UK?

 

[Joy Palmer]

Thank you, I will take a look at these. Though the Body Movement Meditation video you shared is unavailable. I don’t know whether this is because I am in the UK?

I apologize for the inconvenience. It is possible that the video is unavailable in your region. However, there are many other body movement meditation videos available on YouTube that you could explore. You could try searching for "yoga for ADHD" or "ADHD body movement meditation" to find some examples. You may also want to consider working with a yoga instructor or therapist with experience in working with individuals with ADHD to develop a tailored mindfulness practice that meets your needs.