Posts Tagged ‘attention deficit disorder’

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This post was written by guest blogger and unpublished fiction novelist Matt Chiappino: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