Posts Tagged ‘ADD’

A writer’s perspective: The challenges of ADD

Monday, April 12th, 2010

This post was written by guest blogger and unpublished fiction novelist Matt Chiappino:

As both a budding fiction writer and a person with ADD I’ve noticed a few similarities between the career and the condition. ADD can actually be a boon or a hindrance depending on the situation. In some ways the condition can almost prove helpful, as the ADD mentality is certainly creative in nature. I’ve found myself rattling off idea after idea once I get those creative juices flowing. It’s when the actual work part comes along, focusing on a single chapter, organizing and editing my manuscript, where problems start to surface. So even though I’m not an officially published author yet I thought I’d jot down a few thoughts I had on writing and the condition based on personal experience.

FOCUS: The hallmark of ADD. One day I could be doing great. I’m focused on what I need to be, my thoughts and mind zeroed in on that critical chapter or paragraph. The next day I might not be there at all, instead thinking about how I’ve going to have a bad day at work because someone called off and we’re shorthanded blah blah blah. Outside of medication, which works for some like me but not all, the best way to focus one’s mind is during those spare moments of open mental acuity when one’s mind is unencumbered by distractions. When I want to work but can’t blot out the day’s events past or present I might try taking a quick shower. Not only do I feel physically clean, it gives my mind a chance to eject the clutter and junk clogging it and let me refocus with a fresh perspective. Or might try to lay down and take a nap. Even if I sleep just an hour or two, the sheer fact of disconnecting from the junk lets me wake up fresh and renewed, like starting over with a clean slate. The key here is to get that instance of hyper-focus that comes every so often when are minds are latched onto something for a significant time and latch onto a subject of our choice.

PATIENCE: Yes, I know, that dreaded word we’ve all come to hate hearing. I’m no different. A huge part of writing anything though, is patience and persistence. Especially with the longer projects like novels, one has to keep plugging away, writing, rewriting, revising, several times over. Writing is a lengthy process that’s difficult for most people to see through to the end. With ADD thrown in, it can be even more frustrating. But it’s not impossible if one wants it bad enough and is willing to put forth the effort. The best way I’ve found to be productive writing is in small pieces. Don’t sit down and tell yourself it’s time to write the next best-selling novel or short story, it could very well lead to excess pressure or perfectionism. Just write a little bit at a time, say one page a day. It doesn’t sound like much, but think about it. One page a day is 365 pages in a year, a full length novel. Granted, it still takes time for revision and editing, but the bulk of the work, and focus, is already done. Turn creativity into part of the daily routine. Even if you can’t write a full page for whatever reason, just dedicating time every day to creative work does wonders for productivity. And when you do accomplish your goal for the day, treat yourself somehow. Make sure to remind yourself you’re doing well when you are and that every page, every hour spent working is another step closer to the goal. It does wonders for keeping up with the next issue.

CONFIDENCE: From what I’ve seen and lived, the insidious nature of ADD isn’t the condition in itself but the real world implications it often has on the person dealing with it. Unable to budget priorities, unable to get or hold down a job, feeling like a complete failure at life itself as you see your friends and family succeed with apparent ease while you struggle with basic survival, all that tends to devastate one’s belief in their own ability. And nothing kills a writing session faster than self-doubt. This sucks…no one’s going to like it…I’m going to fail again, that’s the ADD talking, don’t listen to it. With focus, patience, and confidence you will succeed. Don’t hope you will, know you will. Imagine yourself standing on a podium, answering a bazillion questions about your best selling novel or short stories or whatever, while getting your picture taken by the media. Healthy fantasies like that help keep people going during times of difficulty so don’t be ashamed to use them.

PUTTING YOURSELF OUT THERE: For a lot of people this is the most difficult element, not just with writing but anything creative in nature. Let’s face it, words can hurt, and negative criticism of something you’ve spent months or even years on hurts so much more. But as much as we all love positive feedback, as writers we need the negative feedback. We need to know what we’re doing wrong to learn from it in future. Take in the criticisms, not to heart but examine them rationally. Are they right? Are their points valid about my work? Some will give you constructive feedback that you can use to good effect in future. And others will just spit fire with no constructive use to the writer. You have to be daring, willing to face any fears of hurtful criticism or slander to make a writing career.

Case in point, I have a confession to make. Even though I’ve written and used the internet extensively I’ve never actually had anything posted for the whole world to see. The fact is I’m terrified of the world at large, but it’s a fear I have to conquer if I’m going to be successful. This very blog post you’ve just read is my own way of facing that fear. I hope you found it interesting.

And thank you so much Beth, for giving me the opportunity.

- Matt Chiappino

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How to make decisions

Thursday, March 18th, 2010

Back in January, I wrote about how difficult it is for people with Attention Deficit / Hyperactivity Disorder (ADHD) to make decisions. I suggested making choices based on who you want to be instead of who you’ve been in the past. That’s great advice for those big decisions like staying in college  vs. going pro, but what about the small stuff? Like which GPS to buy?

There are two extremes when it comes to making decisions: People who shoot from the hip, and people who spend way too much time analyzing and ruminating, stuck in indecision. Surprisingly, the solutions are nearly the same regardless of which end of the spectrum you’re on.

Here are some steps you can follow to make better decisions more easily:

  • Determine how much time to spend on the decision.  Set a deadline for yourself, or determine an appropriate amount of time to spend making a choice.  If you tend to make impulsive decisions, this will help you be more methodical.  If you usually spend too much time, this will help you rein things in.
  • Define your requirements.  What is your goal?  Spend a few minutes thinking through what it is that you’re trying to accomplish.  It doesn’t matter if you’re choosing a college or deciding whether to accept a party invitation, being crystal clear about what you want - and why - will ensure the best outcome.
  • Go on a fact finding mission.  Spend some time researching your options without evaluating them.  You’re just gathering information at this point.  Trying to decide before you have all the facts complicates things immensely.
  • Consider the consequences of each choice.  What will it cost you?  What will you gain?  It’s okay to consider your emotions.  “I just want to” is perfectly valid, as long as you’ve considered the other factors as well.
  • Compare your options to your requirements.  Which option will get you closest to your goal?  I use a spreadsheet for more complicated decisions like whether or not to buy a new car.  There’s an example on the resources page of my web site:  http://www.adhdsolutions.net/SampleDecisionSpreadsheet.xls
  • Evaluate.  Does anything jump out as the answer?  If so, you’re done.  If not, eliminate the options that don’t make sense and consider those that remain.
  • Do the “yum-yuck” test.  Think about each option, and note how it makes you feel.   The one that is more “yum” than “yuck” is probably the winner.
  • Follow Occam’s Razor.  This is the principle that “entities must not be multiplied beyond necessity”.  In other words,  when all things are equal, the simplest option tends to be the best one.
  • Last resort:  Flip a coin.  If the choice is still not clear after you’ve gone through all this, just pick something.  You may be fighting perfectionist tendencies, which include a fear of being wrong. It’s okay to be wrong sometimes!  If you’ve gone through this process, you’ve done everything you can to make an informed decision.  You’ve done your due diligence.  Make a choice and move on.  Even if it doesn’t work out, you can take pride in having made a well thought out decision in a timely manner.

What are you having for dinner?  What are you doing this weekend?  What career will you pursue?  Life is full of decisions.  Here’s hoping these tips help you make them wisely.

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Workshop: Intro to meditation and yoga for people with ADHD

Tuesday, February 16th, 2010

Are you looking for holistic options to help you manage your Attention Deficit / Hyperactivity Disorder?   Yoga and meditation are both excellent choices.  They can help you increase your attention span and self control, while decreasing restlessness and tension.

I’ve teamed up with Tina Stroh and Ron Blouch, co-owners of the Just Plain Yoga Studio here in Camp Hill, to offer a three hour workshop on meditation, yoga, and ADHD.  If you are even mildly affected by ADHD-like symptoms, including distractibility, impulsivity, and/or hyperactivity (which usually manifests as restlessness in adults), you won’t want to miss this one.

Here’s what you’ll learn:

  • How yoga and meditation can reduce ADHD symptoms
  • Meditation techniques designed specifically for people who have trouble concentrating
  • ADHD-friendly yoga techniques that can calm the mind and body to help improve your ability to focus
  • Success strategies for integrating yoga and meditation into your daily life

This introductory workshop is designed for adult beginners.  There are no prerequisites or advanced knowledge required.  You don’t even have to be able to sit still for very long.

Date:  Saturday February 27, 2009, 1:00 - 4:00 p.m.

Cost: $60

Location:  Just Plain Yoga Studio, 1845 Market St. & 19th, Camp Hill, PA

Register online at www.justplainyoga.com  or call 717.975.YOGA

Give me a call if you have questions or would like more information.  I hope to see you there!

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Free investment management seminar on February 9, 2010

Thursday, January 28th, 2010

Want to start investing but aren’t sure how? You’re not alone. Many people with ADHD struggle to reach their financial goals. Here is an opportunity to learn a little more about the financial markets that might be of interest:

“Kim Lutes, a financial advisor with Waddell and Reed, will hold a free investment management seminar at Funck’s Family Restaurant in Palmyra on Tuesday, February 9th. Doors open at 6:00, the seminar begins at 6:20 and will last approximately 30 minutes with a 10 minute question and answer afterwards. A dessert buffet including cakes, pies, and cookies will be served along with coffee and tea. This will be an educational workshop where we will discuss five myths and truths of investing. We’ll show you sound strategies that can help you succeed in the financial markets and pursue your investment goals. A workbook will be provided. Please RSVP by February 2nd by calling 541-9606 ext 112 or email at klutes@wradvisors.com. More information can be found at www.klutes.wradvisors.com.

Mutual funds and variable annuities are sold by prospectus. Please consider the investment objectives, risks, charges, and expenses carefully before investing. The prospectus, which contains this and other information about the investment company, can be obtained from your financial professional. Be sure to read the prospectus carefully before deciding whether to invest.”

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Finding motivation when you just don’t feel like it

Wednesday, January 27th, 2010

It was dark and rainy outside.  I was cranky.  Almost 10 a.m, and I hadn’t gotten anything done yet.  The CD I play to help me focus better (Bach’s “Lute Suites”) was on its second time through and still wasn’t helping.  I was starting to feel guilty for being so unproductive.

It was shaping up to be an ADHD kind of day.

Exercise would help, but I didn’t feel like it.  What do you do when you know what you should do, but you just don’t wanna?  It’s sooooo hard to get started.

I went over to the spot where I usually stretch and apathetically did a half sun salutation, my favorite yoga movement.   I stopped and looked out the window.  Still raining. Then I looked back at my computer, thinking about all the things that had to be done.

The phone rang.  It was a client, checking in.  She said she’d accomplished most of what she committed to and feels on track.  Then she commented offhandedly, “I went for a walk yesterday.  I think that’s a big part of why I did so well.”  I expressed full agreement, being a huge proponent of exercise, diet and sleep to keep ADHD symptoms in check.  She went on to say, “It’s always hard for me to exercise.  I feel like I’m wasting time.  There are so many things I should be doing instead.”  I asked her about her productivity before and after the walk.  “Oh, I got a lot more done after the walk.  It totally rejuvenated me.”  “Mmm hmm,” I replied.  “I’m not surprised.  Exercise is like that.  It’s like medicine.  It helps you focus and stay on task.”  I went on to help her reframe it as an investment.

As I helped my client make the connection between exercise and productivity, I immediately felt more motivated myself.  Sometimes what it takes to make you want to do something is to resonate with how great you will feel when it’s done. Not just to think “I should”, but to actually recall the clearheadedness, the limberness, the energy. Although I still wasn’t completely ready to exercise (did I mention it was dark and rainy out?), I was ready to take the next step.  I pulled out the yoga mat.  This is another one of my favorite anti-procrastination strategies: literally, physically touch the thing you are avoiding.

I was in the right state of mind, the mat was out, and I got moving.  And sure enough, I was soon feeling better.  By 10:30 I was thinking, this is shaping up to be quite a productive day.

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Workshop: Introduction to Meditation and Yoga for People with ADHD

Friday, September 18th, 2009

Are you looking for holistic options to help you manage your Attention Deficit / Hyperactivity Disorder?   Yoga and meditation are both excellent choices.  They can help you increase your attention span and self control, while decreasing restlessness and tension.

I’ve teamed up with Tina Stroh and Ron Blouch, co-owners of the Just Plain Yoga Studio here in Camp Hill, to offer a two hour workshop on meditation, yoga, and ADHD.  If you are even mildly affected by ADHD-like symptoms, including distractibility, impulsivity, and/or hyperactivity (which usually manifests as restlessness in adults), you won’t want to miss this one.

Here’s what you’ll learn:

  • How yoga and meditation can reduce ADHD symptoms
  • Meditation techniques designed specifically for people who have trouble concentrating
  • ADHD-friendly yoga techniques that can calm the mind and body to help improve your ability to focus
  • Success strategies for integrating yoga and meditation into your daily life

This introductory workshop is designed for adult beginners.  There are no prerequisites or advanced knowledge required.  You don’t even have to be able to sit still for very long.

Date:  Saturday October 10, 2009, 1:00 - 3:00 p.m.

Cost: $45 by October 2, $55 thereafter

Location:  Just Plain Yoga Studio, 1845 Market St. & 19th, Camp Hill, PA

Register online at www.justplainyoga.com  or call 717.975.YOGA

Give me a call if you have questions or would like more information.  I hope to see you there!

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Take it one step at a time - literally

Thursday, August 6th, 2009

“Take it one step at a time” is sound advice for anyone when things get overwhelming.  It’s especially helpful for those of us with ADHD.   If the whole project is too much to deal with, just identify the first step and focus on that.

I take this advice literally as a transitioning strategy.  When I’m lying on the couch watching TV or reading a book, and it’s time to go to bed, it’s almost impossible to get up.   Turning off the TV and making the arduous climb up all 14 stairs seems like way more than I can handle.  So I procrastinate.

I know how important it is to get a good night’s sleep, though.  I really want to be able to focus tomorrow.  I won’t be able to do that without enough sleep.  So I do what any responsible person would do:  focus on my left foot.

All I have to do is put that one foot flat on the ground, next to the couch. It takes every ounce of energy, but I can do that much.  Then I wait about 30 seconds to get used to this somewhat uncomfortable position.  Then I focus on my right foot.  I put it flat on the ground, next to my left foot.  Do you realize how hard it is to lay on the couch with both of your feet flat on the floor?  Yes, it’s very hard.  It’s much easier to just sit up.  And once you’re sitting, with just a little more effort, you can be standing.  Does this sound crazy?  Slightly ridiculous?  Maybe.  But it works for me every time.

Late night TV watching not your demon?  How about the internet?  I have one for that too:  Just click the “X”.

Like the TV, it takes Herculean effort to resist the internet’s late night charm.  If I think about stopping my research and making that arduous climb up all 14 stairs, it’s just too much.  But I can focus on the little “X” in the upper right corner of my browser window.  I just have to click it, and like magic, the internet is gone.  And I can get some sleep.

Transitioning is hard for people with ADHD, especially when we’re hyperfocused and tired.  This strategy just might make it a little easier.

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Improve your focus with water

Monday, April 6th, 2009

You know that water is essential to life.  But did you know that even mild dehydration impairs your ability to focus?  Estimates are that 75% of us are chronically dehydrated, so it’s likely that this applies to you.

Don’t wait until you’re thirsty to get a drink.  By that time, you’re already mildly dehydrated.  Here are some other warning signs:

  • Headache
  • Fatigue
  • Dry mouth, throat, and/or lips
  • Dark urine
  • Heat intolerance
  • Lightheadedness or dizziness
  • If, when you pinch the skin on the back of your hand, it drops back slowly

Here are some easy ways to keep dehydration from affecting your focus:

  • Keep a large container of water, or a cooler, near your work area to increase the convenience factor
  • Bring a water bottle with you every time you get in the car. Finish it by the time you get to your destination.
  • Set a daily goal, and use a checklist to track the amount of water you consume.   You may be surprised at how little you’re actually drinking.
  • Watch your caffeine intake, since caffeine actually dehydrates your body
  • Keep lemon or orange slices in the refrigerator and use them to add flavor to your water
  • Make getting a drink part of your break routine
  • In the winter, use a humidifier or set out bowls of water to decrease the amount of water you lose through your skin

I’m not suggesting that water can cure ADHD.  But staying well hydrated gives you one more way to fight it.

I had one of the dreaded “brain shutdowns” in my martial arts class the other night.  I also had a headache, less energy than usual, and got lightheaded after a few strenuous drills.  Failed the skin pinch test.  Looking back on the day I realized that I had consumed very little water.  Was the brain shutdown a coincidence?  I don’t think so.  I guarantee you I’ll be well hydrated for the next class.

I’ll close with this question from comedian Lily Tomlin:

The formula for water is H2O. Is the formula for an ice cube H2O squared?

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ADHD Coach credentialing is finally here!

Tuesday, March 31st, 2009

Until today, no independent credentialing existed for ADHD Coaches that have been practicing for less than five years.  The closest thing out there was Life Coaching certification.  While Life Coaching and ADHD Coaching have a lot in common, there is one fundamental difference:  Life Coaches aren’t supposed to solve problems.  Clients are seen as naturally creative, resourceful, and whole.  Life Coaches help people find their own answers.  Which is wonderful, and I do that a lot.  But ADHD Coaching by definition includes education and recommending solutions.   I know a very prominent ADHD Coach who actually failed the ICF certification exam because she solved a problem for a client!  That’s a real conflict.   I opted not to pursue Life Coach certification because  I feel it would be unethical to withhold advice from a client in order to get certified.  And being in business for three years, there was no other credential available to me.

Today, my problem has been solved.  The Institute for the Advancement of ADHD Coaching (IAAC) announced the launch of the only ADHD credentialing program available to ADHD coaches internationally.   This is the culmination of five years of effort from some of the top names in the ADHD Coaching industry.  They began a pilot of their credentialing program about a year ago by offering a Senior Certified ADHD Coach designation for coaches with five or more years of experience.

From their web site:

The mission of the IAAC is to advance the field of AD/HD coaching through the development and delivery of credentialing and certification for AD/HD coaches worldwide, in pursuit of excellence in our profession.

The Institute for the Advancement of AD/HD Coaching (IAAC) has been formed to define, protect the integrity of, and support the profession of AD/HD coaching in the world and to provide continuing education, credentialing, certification and ethical standards for AD/HD coaching.

I’ll be applying for the credential in the next week or so since I meet all the criteria.  It’s a very rigrorous process that involves an oral exam, a written exam, and verification of my coaching experience and education.   It’ll take several months to complete.  So wish me luck, and keep watching this site for more good news!

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Get it in writing

Monday, March 23rd, 2009

Memory problems can cause tremendous frustration for those of us with ADHD and the people who depend on us.  You never know when your memory is going to fail you.  So you should write down everything you need to remember, no matter how sure you are that you won’t forget.

When people ask you to do something for them, if you can’t do it right away, have them write it down for you.  Ask them to send you a follow-up email or put it on your calendar or white board for you.  Make it common knowledge that if it isn’t written down in one of the places you check regularly, it isn’t going to happen.  Eventually, people will get into the habit of asking you where they should write things down.

Don’t think of it as an imposition. By insisting that requests be made in writing, you’re actually helping people. You’re increasing the odds that they will get what they need, by giving you what you need.

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Turning Monolog into Dialog

Friday, March 13th, 2009

Many thanks  to the Harrisburg Adults with ADHD Support Group for their warm response to my ADHD and Relationship/Social Issues presentation on Wednesday night.  There was a record turnout and wonderful audience participation!  We discussed strategies for about eighteen common issues.  Monologuing is one of them.

Sometimes we get so engrossed in what we’re talking about that we go on for far longer than we intended – and far longer than our audience can stay interested.  We feel driven to fully express our thoughts before they escape.  The other person doesn’t have a chance to speak.  This usually has a negative effect on our listeners, and ultimately, our relationships.

Monologuing is an ADHD behavior that many people aren’t even aware they have.  If you suspect it might be a factor in your interpersonal difficulties, here are some pointers.

  • Consider your audience when deciding how much detail to get into.   If you’re really into cars, but the people you’re talking to are not, just tell them you drive an Audi (or whatever) and let it go at that.
  • Practice becoming aware of how long you’ve been talking.   Noticing is the first step to making change.
  • Practice “bottom lining”, or getting right to the point.  Is all that background information really important?
  • Insert deliberate pauses into your speech.  Say a few sentences, then stop for a second. That way if anyone has something to add, they have a chance.
  • Look for indication that your audience is still with you.  Are they smiling, nodding, asking questions?
  • Ask a friend in advance to redirect the conversation if you’ve gone on for too long.  Or agree on a way he or she can signal you.

Some of these skills may need to be learned because they don’t come naturally.  Try practicing them alone, role play with a friend, or experiment in easy situations like talking with a sales person.  That way, you’ll be prepared the next time you find yourself monologuing.

I’ve been talking for long enough now, so it’s time to close.  Make it a dialog by posting a comment to let me know what you think!  I’d love to hear from you.

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Get back to work!

Thursday, February 19th, 2009

In my last post,  I wrote about Instant Boss, a free computer application that helps you stay on task by running a timer to manage your work and break periods.   You tell it how long you want to work before taking a break (say 25 minutes), how long your breaks will be (say five minutes), and how many times to repeat the cycle (say four, for a total work period of two hours).

One of the pitfalls of using this system is extending a break and never getting back to work.  So this time, I’ll share some ideas for what to do on your breaks to ensure that you get right back to work when your time is up.

  1. Drink a glass of water
  2. Do some light stretching
  3. Do some simple aerobic activity (maybe a few dozen jumping jacks)
  4. Meditate
  5. Step outside for some fresh air
  6. Grab a quick, healthy snack
  7. Spend five minutes reducing the clutter in your immediate vicinity
  8. Check your email and phone messages IF you can do so without responding to any of it
  9. Avoid activities that exert the same sort of fatigue as what you’re working on.  For example, if you’re writing a report, don’t switch to writing a blog entry on your break.  You won’t feel refreshed when it’s time to get back to work.
  10. Above all – and this is the one that gets most people - avoid activities that draw you in.  Don’t start something you can’t wrap up in the time allotted.  Don’t do anything you know you’ll get lost in, like internet surfing or reading the paper.

It’s helpful to think about your break activities in advance so you don’t spend half your time wondering what to do.  Or worse yet, get sucked into something that draws you away from your work for the rest of the day.

Remember that the purpose of your breaks is to recharge yourself for the next work period.   Use them wisely.

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The Perfect blog post

Friday, January 30th, 2009

Now that I’ve finally got my blog set up, I feel a lot of pressure to make my first post totally amazing since I procrastinated for so long.   It has to be a perfect vignette of me as a coach, everything I stand for, everything I believe.  All in 500 words or less.  Right?

Seems like a great time to write about perfectionism.

After all, the thought of having to write an endless series of brilliant, well articulated posts is what kept me from starting this blog in the first place.  It’s kept me from getting a lot of things done, actually.

Like a lot of people with ADHD, I really struggle with writing.  It’s hard for me to organize my thoughts.  But I discovered recently that perfectionism is my biggest obstacle.   So I decided to do something about it.

I just finished reading a fabulous book called “Too Perfect:  When Being in Control Gets Out of Control“, by Allan E. Mallinger, M.D. and Jeannette DeWyze.  From it, I learned that perfectionism is actually a form of obsession.  That got me thinking about ADHD and co-existing conditions.  Most people with ADHD also have something else, like depression or anxiety.  Or Obsessive Compulsive Disorder (OCD).  Even if the symptoms aren’t severe enough to warrant a clinical diagnosis, the tendencies can be there and should be dealt with.

Obsessive traits can also be a reaction to ADHD.  I’m certain that I was not obsessive as a child.  I was quite sloppy, actually.  My perfectionism was a learned response.  I suffered a lot of humiliation from my ADHD symptoms and resolved to overcome them.  I’ve had to work really hard at it, and I might have gone a little overboard with my desire to get things right, since I messed up so many things in the past.

In “Too Perfect”, the authors’ premise is that perfectionism results from a need for control.

“A disproportionate need for control - and an overwhelming fear of the uncertainty that can exist in uncontrolled situations - can lead [one] to adopt paralyzingly rigid roles almost like armor against life’s uncertainties.”

Can you see how this might be related to ADHD?  How perfectionism can become a defense against the chaos of impulsivity and weak executive functioning (memory, organization, planning skills, etc.)?

Here are some strategies that may help:

  • Become aware of the negative ways perfectionism affects you.  Many times it’s subconscious.  You might think you’re being effective, but the cost is probably higher than you realize.  A few of the problems the authors address in the “Too Perfect” book are procrastination, missed deadlines, pickiness, difficulty making decisions, avoiding commitments, lost opportunities, general dissatisfaction with life, guardedness in relationships, and constant worry and ruminations.
  • Accept that life has time constraints, and that it’s reasonable to be “good enough” given the deadline and your other commitments (like family, and sleep).
  • Look for role models.  Notice how people you admire get things done – and what they leave undone.
  • Recognize when you’re being nitpicky.  And stop.  Tell yourself, “I don’t want to be a perfectionist.  I am choosing to let this one go.”   You might set up some practice situations for yourself.  For example, resolve to write one email every day without revising it (this worked especially well for me).  Notice how much more efficient you are.
  • See the positives.  You’re probably an expert at seeing the flaws in your own work and everything else around you.  Make it a point to notice more positive qualities than negative.  For everything you see that you don’t like, find something you appreciate.
  • Put things into perspective.  See the forest instead of the trees for a minute.  Are those details really important?  Is anyone even going to remember ten minutes later?

Regardless of whether it’s part of a coexisting condition, a reaction to being bitten too many times by a lack of attention to detail, or caused by the disorder itself, perfectionism is often part of having ADHD.  If you can relate, I highly recommend the book  “Too Perfect:  When Being in Control Gets Out of Control“.

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