25 ADHD Strategies 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

No screens in bed

Pay attention to your brain’s 24-hour chemical cycle

Use your morning burst wisely

Eat less-processed food and emphasize protein

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

Marry well and get a crackerjack assistant at work

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

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

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

Barter practical and social support

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

Consider online peer support

www.reddit.com/r/ADHD/

Use a “body double”

Get to know what dopamine “feeeeels like” for you

Beware dopamine tricksters!

• Dopamine prefers big to little• Dopamine prefers now to later• Dopamine prefers certain to less-certain

Tie yourself to the mast and put wax in your ears.

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

• Turn off mobile notifications• What is Snapchat’s “product”?• Limit the number of apps which have constant

access to your attention

Pomodoro technique

Increase the saliency of boring or difficult tasks

Distinguish among “To-Do” items, appointments, and habits

• If your To-Do list sets you on fire, you’re doing it right

• You can do and be and have anything. But not everything. At once.

• Recognize that you’ll die without completing your To-Do list. If it’s good.

• When you feel committed to habits, but they aren’t happening, upgrade them to appointments.

10-minute morning review

What’s your “One Thing”?

Fall in love with the truth (evening QI review)

• What went well:• What I enjoyed– More than I expected:– Less than I expected:

• What didn’t happen? How exactly?• Ideas for QI:• Tomorrow's frog:• Tomorrow I can connect with:

easy hard

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

Weekly deeper check-in

• What is out of balance in my life?• What do I want to spend more time doing?• Which of my to-do or “habit” items will I

upgrade to an appointment.

Approach your ADD meds like a scientist

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

Pay attention to your sensory needs and style

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

• Swiss ball chair• T stool• Raw carrots• Study playlist • Zombie shooter game

Shower coach

Establish a launching pad

Consider online storage options

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

Use a “single in-box”

Tickler System

Prepare your budget with your ADD in mind

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

Grieve

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@davidnowell David Nowell Seminars