Holiday Solutions to ADHD challenges

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holiday solutions to adhd challenges

 

Problem: I often purchase gifts at the last minute and send out holiday cards on December 20.

Solution: Write a plan with dates and deadlines. Be specific about what to order and when to order it.

You can begin in October with cards and in November shop for gifts.  Both of these start with having a list. Use last year’s card list and update it in October.  Ask your kids for their Santa lists in November.  Giving yourself one task at a time frees you up to do that task well. Remember that stopping is as important as starting.

 

Problem: There are so many events that happen throughout the month. I find I am double booking and also missing programs I love.

Solution: Establish a command center in your kitchen during the holidays. Use a planner for you and your family’s holiday activities. Set up a specific spot for tickets and invitations.

There are so many options for you during the holidays.  Make a decision on what is most important and write this on the family calendar.  Designate a box, basket or magnet dry erase board to hold holiday invitations and tickets as soon as they arrive. Keep digital tickets in your inbox to use when you attend the event.  If the event requires special attire pull out what you plan to wear on the weekend.

Problem: The holiday dinner is at my house. How will I get it all prepared and ready to eat?

Solution: Get a little or a lot of help with semi-homemade and catered food.

Meal prepping and planning may not be your strong suit.  Get help from family and friends for a pot luck holiday meal. Check out local eateries foods to go for the main proteins in your meal and prep only the side dishes.  Use fancy paper plates so there is less to clean up and more time with family.

 

Problem: I can never find the perfect gift for my family and friends.

Solution: Find gifts and gift cards that share experiences.

Spending time together is the best gift of all.  This year find gift experiences that you and your family will enjoy. Gift cards give your family and friends the opportunity to choose their own special item. This one size fits all approach helps you give a gift with thought and streamline your shopping.

Many families enjoy sharing homemade holiday treats.  If this is what you love to do, invite family and friends over to make a batch of fudge or peanut brittle. You enjoy the time together and they take home a treat.

 

Problem: My holidays are so jam packed I just don’t feel the holiday spirit.

Solution: Set aside time for self care and the one thing that brings you joy this holiday.

With all the things to do and the rush of the season, we feel overwhelmed, over stimulated and under energized. Write your self care on your calendar to be sure you are making yourself a priority at this time of year. Whatever your joy in the season, be sure you have that on your calendar.

 

While there are many more challenges with planning, executing and completing, remember that you can find solutions of all sorts throughout the holiday season.

Setting Holiday Priorities

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Manage your expectations.

During the month of November we are overwhelmed with holiday shopping, invitations, holiday meals, cookie exchanges and gifts to purchase. Without pausing, immediately we think we must do all of this.  If we are intentional, we can decide rather than react to the incoming information and activities. Gather your thoughts and your family to start planning what is really important. Managing our expectations means we can create the schedule and create calm for ourselves.

Choose your top three choices.

What do you and your family find most meaningful throughout the holidays? That could be seeing family, going to religious services, seeing holiday lights, or staying in to watch a holiday movie. Write these down and put a check next to each as family share their thoughts. Order your priorities from most to least important, and ask your family members to do the same.

 

Determine your “no” proposition.

Decide on what your “no’s” are and what to say to decline. It can be a simple statement that your calendar is already full. Being prepared to say no makes this easier to be true to your priorities.

 

It’s easier to make decisions with good self-care.

Happy Holidays Where All Is Calm, All Is Bright

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happy holidays where all is calm and all is bright for those with adhd

Holiday gifting, meal planning and travel all require executive function skills with planning and execution. Because of this, holidays can be anything but calm and bright for those with ADHD.  Use these eleven holiday reminders to keep merry all season long.

Start with a list

An overtaxed working memory is the flaw of ADHD. Why tax it more during the holidays when you can make a list?  While your lists may have lists, it is the best way to manage all you have to do for the holiday season. Once you have the list, be sure to prioritize. Taking things off the list keeps you from having too much to do and too little time.

 

Prioritize with a calendar

Your calendar is your guide to holiday fun. Get organized with a family calendar month at a glance calendar posted where everyone can see it.  Meet together for a family meeting to capture all the details.

 

Decide what NOT to do this holiday season.

Edit your holiday activities by prioritizing. Rate what were the best moments and worthy of repeating this year. If this is the year to let go of mailing or emailing cards or limit special activities, take something off your activity list.

 

Delay additional activities to January

Window washing, room renovations, and any other big or small projects can be delayed to after the holidays. Having your home company ready can mean hiring a cleaning service to help you.

 

Bring on extra help

There is too much to do during the holidays and so many ways to get extra help. Hire teens who want to gift wrap to earn extra money, getting curbside delivery, and having outside help hang your exterior decorations are all ways to get help. You earn extra time to do other tasks this way too.

 

Do a little decluttering

Before holiday gifts arrive, take one hour to declutter in the kitchen, toy room and closet.  Give everyone in your family a bag and have them declutter what is not used or loved. Drop these off at local philanthropies right away. Taking the time to have less in a space will free up your home when gifts come in.

 

Streamline your gifting

Editing your holiday gift list is a first step to streamlining. Next, find ways to share meaningful gifts with a variety of similar items, such as books, gift certificates, or homemade treats. The same applies to hostess gifts with holiday hand soaps, coffee pods, and flowers.

 

Make it joyful

Listen to your favorite holiday playlist throughout the holiday season. Music brings us joy and lightens our loads.

 

Enjoy the outdoors

Get out and exercise, take a walk at night to see the lights and get moving. Brains work best when you exercise and exercise lowers stress.

Take time for you

When we are most stressed and there is less time, that is the most important time to be sure we take care of ourselves. That is setting aside time for a walk, bath, early bedtime,  or nap.

 

Try just one of these eleven ADHD friendly tips to have a calm and joyful holiday season. Give yourself the opportunity to do less and enjoy more.

Virtual Workshop and Support Group Conquer Your Planner

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Conquer Your Planner

Virtual Workshop and Support Group for Individuals with ADHD

 

Have you purchased multiple planners and are not sure what works best for you? Might you have missed an event because you did not look at your planner? Do you want to learn to use your planner more effectively?

Planner choices can be overwhelming because these come in a variety of styles in either digital or paper format. There are routines to implement to use your planner effectively.

 

Join our Virtual Workshop and Support Group for Individuals with ADHD. This fee-based group is the starting point for creating solutions for successfully using your planner and making lists.

  • The Virtual Workshop and Support Group meets for four one-hour weekly sessions to learn planner skills and get support for organizing your time and tasks.
  • We will meet in a small group setting by logging into Zoom on your device.
  • At each weekly meeting there will be skill building instruction and personal organizing time. I will share skills and concepts. We discuss which planner to purchase and why at the first meeting.  Starting with the 2nd meeting, you will bring your planner to capture all information, enter dates and times, use lists to assign tasks, and plan ahead for projects and goals.

 

Meeting Logistics

  • Meetings are held online through Zoom link. You can join from a smart phone, smart device or computer. Simply click on the link to join.
  • January 2022 is the perfect time to start fresh! Meeting dates are Mondays, January 24, then February 7,14 and 21
  • Meeting times are 7- 8 pm central time.
  • At our first meeting we will discuss planner styles, personal strengths and different planner options. If you are looking for a planner, I will share recommendations. Or bring your existing planner.
  • Cost is $100 for the four sessions.
  • Group size is limited to 10 attendees. Join today!

 

Register by January 21, 2022
For information and to register, call 281.360.3928 or email edelap@professional-organizer.com

Healthy ADHD Habits and Exercise Routines

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healthy adhd habits and exercise routines

 

Research has long shown that exercise and physical activity have a strong positive impact on the brain and for areas related to ADHD.  Exercise boosts executive function, attention and working memory.  So what is it that keeps us from regular exercise?  It is getting organized and creating better habits to incorporate exercise and movement into our daily lives. Creating new habits can be daunting. The consistency of habits are the most difficult. Think of all the ways to incorporate exercise that can engage you in multiple positive ways. Check out these many ways to incorporate exercise habits.

Use transition time for self care

Early in the day or early evening can be good times for self care. These are when other transitions occur, such as dropping off kids at school or coming home from work. Use this existing transition as a time for exercise.

 

Creating rules that reinforce goals

You can start exercising with small changes to what you already do. Make rules that enforce your commitment. These rules can be park farther away from the store to walk a longer distance when shopping.  Take the stairs when possible instead of an elevator. Walk to the farther bathroom in your home and office.  Any of these strategies accomplish the goal of walking more steps in a day.

 

Track your success

Our devices have built in trackers for us to acknowledge our success. You can see how many steps you walk in a day on any of these devices. Make it a goal to walk 10k a day from just your usual activities. Look each evening at your step count before you place your devices in the common charging area. Aim to improve rather than set a lofty goal.

 

Make it fun

Have you longed to go kayaking or play pickleball? Start a new exercise routine that includes competitive sports or games. This is especially valuable for brain health as you are learning a new skill and physical activity.

 

Buddy up

Work out as a family, join a Pilates class, or join a fitness group. There are many ways that people are partnering to get more exercise and create connections. As hybrid work continues, there are exercises groups continuing that started during the pandemic.

 

Start or continue with a challenging sport

Technically difficult sports have technical movements that include an array of brain areas that control balance, timing, sequencing, and concentration. These sports include ballet, martial arts, white water rafting, and gymnastics. As an athlete of a challenging sport, you are both overcoming symptoms of ADHD and building coordination.

 

Mix it up

Make exercise more engaging by having a variety of options. If you belong to a YMCA, you can try a variety of classes. At home you can play basketball or football with your kids, take a walk with your partner, or have a family dance party.  Variety keeps you going, especially if you decide you are tired of one type of exercise.

 

Make the commitment

The moment you realize that you are missing something in your day, you know you are committed to exercise. It’s a game changer for how you feel about your work and your day.

 

Remember its good to experiment

Looking at a variety of options helps you commit to exercise. The habit you are building is the habit of lifetime exercise rather than the rote activity. It’s not that you must be perfect at the routine, you are aiming for small daily commitment to exercise.

 

What is my exercise strategy?  I love my weekly Pilates and my class, as well as my daily walks listening to podcasts. On weekends I hop on my bike with my husband and check out the greenbelts in my neighborhood. When you look forward to this self care time, you love to exercise and work hard to never miss a day.

6 Habits that Productive People with ADHD Use to Get Stuff Done

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October is National ADHD Awareness Month.

To “celebrate” this month, I am sharing 4 very important habits for living your best life with ADHD

in 4 blog posts throughout the month.

We think that in order to be more productive we need a new app, digital tool or planner.  The role of habits is often overlooked as a way to get more stuff done. Habits are powerful productivity tools because these bridge the gap to getting started, creating a work flow or finishing up your tasks and projects. Check out these habit productive people use to get stuff done.

 

Write dates and tasks in a planner

Productive people use their planners with skill.  They write all the tasks and dates in their planners to be sure they are accountable for their work. By making it a habit to write stuff down, they are able to work on deep work without having to remember all the details.

 

Work as a team

Team work makes the dream work. Together everyone achieves more. Working as a team, productive people do what they do best and delegate the rest. They are accountable to each other in accomplishing assignments because everyone relies on each other.

 

Get organized just good enough

Productive people organize papers, digital files, and emails just good enough to get your work accomplished.  Being overly organized with complicated systems or not organized enough with distractions can stall you out and prevent getting started. Productive people start a work session with a warm up of getting materials together to get stuff done.

 

Break tasks and projects into manageable chunks

It is overwhelming to see so many tasks and projects ahead, especially if there is a lot do for one project. Productive people break tasks and projects into manageable chunks. They act on one task or step at a time to keep moving forward with work.

 

Set up time blocks for email and administrative tasks

Email becomes a distraction as much as social media.  Administrative tasks are boring and can be neglected.  Productive people set a time block for these tasks throughout the day and week.  They check email just often enough and work from the Two Minute Rule (If the task takes less than two minutes, do it.) Setting up time blocks keeps you from getting distracted and allocates time for what might be missed.

 

Prioritize every list

Lists grow and grow. Productive people know that every list requires prioritizing. That is they choose the three Most Important Tasks each week. They limit the number to three tasks that align with their Quarterly Objectives. Some projects on the list  also move to the “Parking Lot,” waiting for a better time to begin or determine importance. Productive people know that not everything can be done at the same time.

 

Use one of these tips productive people use this week. See how much more productive you can be!

 

Healthy Habits and Morning Routines for ADHD

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healthy adhd habits and morning routines

October is National ADHD Awareness Month.

To “celebrate” this month, I am sharing 4 very important habits for living your best life with ADHD

in 4 blog posts throughout the month.

 

Establishing a successful habits and positive morning routines make for a great day! Successful habits are those that are consistent.  A positive morning routines gives you the foundation for a productive day. A smart morning routine consists of a series of habits.

 

Prepare and organize the night before.

A productive day always starts the night before with preparation. Mornings can be less stressful when you are already set up for success.  Being ready to go in the morning means having your backpack or bag packed with everything already stashed in it.

Pro tips to prepare:

  • As your kids get in the door, unload and reload athletic bags and lunch boxes.
  • The final step for homework is to load the backpack and place it by the exit door.
  • Connect your and your kids’ devices to the central charging spot by 8 pm.
  • Everyone do a quick calendar check to be sure there are no surprises the next day.

 

Simplify meal prep.

Easy, quick and on the go food insures good nutrition. Protein is most important for everyone to do their best.

Pro tips to meal prep:

  • Set up a lunch station for your kids to pack their lunches. Use pantry and refrigerator bins to stay organized.
  • Pack lunch primarily the night before. Most items can be grouped together so lunch is all set.
  • Prep breakfast and keep breakfast simple. Breakfast could include healthy fruits and nuts, a smoothie, or a microwave egg bite. Stay away from sugary cereals or carbohydrates.
  • Limit the meal options. Rotate the what is offered rather than give a range of options at a single meal.

 

Build in extra time for your morning routines.

Distractions and sluggishness slow down you and your family in the morning. It is unlikely that everyone in your family is a morning person.  Not to worry – add in extra time for your morning routine.

Pro tips for extra time:

  • Give everyone extra time to get up. Be sure there are multiple alarms set. Use alarms like the Sonic Boom to help wake deep sleepers or use wake up light with Sunrise alarm clocks.
  • Be proactive about time awareness. Allow three times as much time as you think to eat breakfast or get dressed. Work backwards to set time lines for leaving the house to arrive on time at work and school.
  • Take medications immediately upon waking up to kick in as you and your family are getting ready.

 

Set early bedtimes for everyone.

Getting to sleep and getting rest are difficult for those with ADHD. Setting an earlier than required bedtime means you will be prepared to rest regardless of whether you fall asleep quickly.

Pro tips for best rest:

  • Place everyone’s devices in the common charging station earlier than you think.
  • Use a gratitude practice, meditation and prayer before bed as a transition to bedtime.
  • Keep consistent for the time of bedtime each day. You might need to leave early from an event in order to keep consistent.
  • Know what works best for you and your family.

 

Place visual reminders to help your routine.

Hair brush, tooth brush and grooming tools can be strategically placed for everyone to look and feel their best before they leave.

Pro tips for looking your best:

  • Keep your kids’ grooming tools in first floor area to get this done immediately after eating and before leaving.
  • Organize your grooming tools for easy access. That includes make up and hair products for kids and parents.
  • Check lists for grooming, writing on a mirror or post it notes are visual reminders for each step of grooming.

 

Remember what not to do in the morning.

If you have one thing that immediately takes you off track, be sure you eliminate this. Once you go this direction, you know your routine will be off track.

  • Check email
  • Turn on the tv
  • Play a video game

 

Your morning routine will take a bit of work and time to become consistent. Don’t worry if it takes longer than you think. Recognize baby steps and successes for everyone!

Healthy ADHD Habits and Gratitude Practices

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healthy adhd habits and gratitude

October is National ADHD Awareness Month.

To “celebrate” this month, I am sharing 4 very important habits for living your best life with ADHD

in 4 blog posts throughout the month.

Throughout these uncertain times, gratitude has improved our quality of life and general well being. When we are grateful we are energized and connected. Gratitude strengthens relationships, a part of our personal and business lives.

 

The Value of the Habit of Gratitude

Everyone wants to experience more joy in their lives.  Gratitude predicts hope and happiness. Grateful people are happier overall, have a more positive outlook on life and feel more connected to others. Gratitude elevates your mood, increases optimism, and improves your well being.

 

We’ve been growing in our knowledge about gratitude and habits. Science shows we can train ourselves to experience thankfulness by intentionally being aware of the differences in our lives. The practice of acknowledging abundance and connections can help us experience happiness. Practicing gratitude is a skill and a routine that we can add to our daily lives.

 

Practice of gratitude is especially important for those with ADHD. People with ADHD can think negatively about themselves and their experiences.  They are critical of their themselves in terms of achievements and lack perspective on all the positive accolades. Practicing gratitude is like practicing self care.  Gratitude will focus your thoughts on specific parts of your day and life that are going well currently and in the past. In addition, gratitude helps with sleep in pushing negative and anxious thoughts back. A better night’s rest helps your executive function.

 

Habits can be difficult.

Habits require consistency, which is one of the most difficult actions for people with ADHD. You might get off track or change the plan after a short time despite the intention and goals. If you miss a day of the routine, negative thoughts creep in with discouragement.  Finally it is easy to give up too soon on a habit. The key is to be intentional about follow through and knowledgeable about how long it takes to create a habit.  Research shows that creating a new habit can take from three to eight weeks. Track your success, allow yourself an occasional “oops,” and remind yourself why the habit is important.

Commit to a gratitude practice.

Life is ramping back up and it may be hard to find a time for your gratitude practice. Researcher Brene Brown says that more than feeling gratitude, we must have a practice that shows this. Here are several times throughout the day you can spend time in gratitude. To start a gratitude routine, choose one of these times to be intentional about your gratitude practice.

  • As you start your day during a time of meditation
  • During your morning or evening shower
  • Waiting in traffic
  • Waiting in the car pool line
  • As a prayer before a meal
  • Before bed with your family

Starting your gratitude practice can be a joyful action. Here are eight ways you can intermittently share your gratitude for yourself and with others. Just like a smile is “contagious,” so it gratitude.

  • Write a thank you note to someone who made a difference for you and mail it.
  • Write a note to a family member in your home sharing what you appreciate about something they helped you to complete.
  • Volunteer at a local philanthropy to share your skills and acknowledge your gratitude for that option for people in need.
  • Take a 5 minute walk and acknowledge the beauty of the greenery and scenery around you.
  • Write in a gratitude journal each evening.
  • Write a note of gratitude and place it in a gratitude jar.
  • Create a photo album in your phone named Grateful. Add photos to it each day.

 

Start to notice how gratitude is impacting your life in creating joy and cultivating resilience.

15 Minute Tasks that Keep You Organized

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15 minutes tasks that keep you organized

 

Would you be surprised to know that in just 15 minutes you can make a difference in your organizing?  It is true! There are many small tasks that can make it easy for us to maintain systems and processes that we have established.  Check out these small ways to make a big difference.

 

Put away items you purchased

Busy lives have a lot of items coming in. These come from Amazon subscriptions and routines purchases, as well as projects and upcoming events. Take 15 minutes to put away what you have purchased and consolidate the items. Counters and floors stay clear and your home stays organized.

 

Try on items you purchased

You run to the store for that one item to complete an outfit. Maybe you purchased more exercise clothes to add new tops and bottoms. It was easier to try on at home, you thought, than in the store. Try these on within the week of purchase to return and credit back your extra purchases.

Return items you purchased by mail

It is easy to over purchase items online. You might have purchased multiple sizes or styles or a variety of the same item. Order using one email account and print the return slip within a week of purchase. As you might already know, Amazon has a 30 day return policy. This way you don’t accidentally “own” more than you need of any item.

 

Drop off items and make returns frequently

With my planner pad, I look at the week ahead to see where I can drop off items when I am in the vicinity.  During your weekly planning, check ahead to group your errands and drop offs.  If you have noticed, there are more drop off bins for donations than ever. Drop off at one of these you pass with just a 15 minute stop.

 

Consolidate items you purchased

We are preppers! With all the uncertainty, all of us are purchasing ahead. Consolidate what you purchase and rotate your “stock” to be sure it is all kept together to know what you have.

 

Review your calendar at night

A quick review of your calendar for the night before makes your next day more predictable and you are prepared for what is ahead.

 

Check your calendar in the morning

It might seem redundant to check at night and in the morning. However, it is about being prepared. Overnight you might have remembered something to add to your calendar or thought about an extra task. Checking your planner twice a day makes for your best work.

 

Keep a master list of tasks, errands and projects

I advocate to write stuff down either digitally or on paper.  Keeping your master list clears your mind. Not everything can be done on the list, however you are keeping your thoughts for deep thinking. It saves your working memory from being over taxed.

 

 

This list of 15 minute tasks is just the beginning of small ways to stay organized. Choose one or more to keep you organized and productive.