The ugly side of procrastination

When it ain't workin' Don't force it!

You can take this one to the bank: You will never get results using mental coercion.

Since ADHD is a mind disorder, using mind to manage its symptoms makes sense. However, understanding how the mind works is crucial. Your mind responds to your thoughts whether positive or negative. This is good, but on the other hand, it sabotages efforts for success.

For example, let's use the common symptom procrastination. You have a project that must be completed. You make note of it in your mind, write it on the calendar, and list it as a priority on your to do list. The task is in your conscious mind as long as you think about it, talk about it, or entertain thoughts about it. The task is in your unconscious mind as well. Our knowledge of the brain assures us that once the idea of the task is accepted by the unconscious, it will act on it-make it happen. All you need is confidence and faith that tomorrow morning you will start work on the project and complete it as listed.

Sounds good until the ADHD steps in and feeds the unconscious mind negative thoughts. From whatever source, negative thoughts reflect lack of confidence, usually based in fear. Leading up to the procrastination may be the seemingly harmless thought, "Actually, I can still complete this project if I wait until Tuesday or Wednesday to start work on it." You think this with conviction and confidence and alas! the unconscious accepts the idea wholeheartedly. Even though it is written on Monday's To Do list, you can be assured that you won't get around to it until Tuesday or Wednesday.

That first thought begins the chain of negative thinking. "It's going to be hard." "I may never get it finished." "It isn't going to be right, even if I get it finished." "I wish I hadn't taken this on." And the negative thoughts, self-talk in your mind continue.

How do you change this?

Start with constructive thinking. Do not allow negative thoughts to take hold. Whenever a negative thought begins, stop it in mid-sentence by affirming the exact opposite. Giving your unconscious mind mixed signals and messages is no different than someone giving you contradicting messages. You don't know what to do, so you do nothing. Your goal is to come to a distinct, crystal clear message in your conscious mind. The unconscious will bring the message to fruition.

Coercion, will power, and mental force will not bring successful results. It takes a relaxed, confident, assuring mind with clear input to achieve desired results.

Visualization, or imagination will boost your ability to achieve. Allow no negativity while you picture positive outcomes. See it, feel it, hear it, smell it, taste it-Believe it!

The work you put into monitoring, guarding, and changing your thoughts will be well rewarded. Your mind is powerful. Use it.

5 Steps in Making a To Do List Work

Yes! I have a To Do list. I made the form myself and fill it in at each day's end, ready to go for the next day.

The ADHD mind plays amazing, but deceptive tricks. I fill in the spaces from 1-10 and believe great things will happen. Projects will fly off my desk, signed, sealed, and delivered.

Reality kicks in. The purpose of the To Do list is to increase productivity by prioritizing tasks, completing each one, and moving to the next. Its purpose is not to master the art of making a list.

When I discovered changing the date on my list was all that was necessary, I realized something was wrong. Something that creating a new form wasn't going to fix.

Avoiding tasks is usually fear-based. Many of us, admittedly or not, are perfectionists. We put off tasks fearing the end product will be less than perfect. Or, perhaps we don't feel qualified to complete the task. The logic, usually unconscious, is how can we fail at something we don't attempt? If I never finish my novel who can say it wouldn't be a best seller? Procrastination haunts most of us with ADHD, and can be damaging. (If you are a notorious procrastinator, I suggest you click the link.)

These 5 steps will revitalize your To Do list, increase your productivity, and make you look procrastination in the eye.

1. Prioritize tasks into 3 categories: (a) Critical (b) ASAP (c) Needs to be done
   
2. Move the task that you dread most, or least desire, into the number one spot. Do this for each category
3. Move the task you most look forward to doing into the second position. Do this for each category
4. Order remaining tasks in each category alternating from Most dreaded to Most desired
5. Begin with the Critical category and progress through B and C completing each task in turn

The ADHD accomplice, Focus, will try to mess with you. Counteract it by having the second task, and third if necessary, from your list layed out and ready to go. When you lose focus with task one, simply transfer to task two and work on it. Move back to task one and repeat the process.

By the way, make sure you keep returning to task one. Afterall, you don't want procrastination to win.

Attend!

Attend to the moment . . . to the task at hand . . . mindful, heed, observe. Attentive, as in focus on One thing. Wow! Alot to demand from someone with ADHD.

If your ADHD is anything like mine, you have a minimum of four or five things going on in your head at the same time. Each requires attention, or so we think, and we do a darn good job of keeping up. At least until the four or five screens in our head increases to a dozen. That's when someone finds our keys in the refrigerator space that the carton of milk used to occupy.

Attending to what is before us, being mindful of what we are doing is not only possible--it's a necessity. ADHD is a focus problem. I recommend mindfullness as the perfect antidote for inattention.

Don't freak out in ADHD fashion. You can accomplish attending and manage your focus problem by taking little steps to get used to the idea of mindfullness, and progress to keeping full attention on one task at a time. Note: keeping full attention on one task at a time is in italics because it's frightening without the following clarification:

This does not mean that you must focus on the task until it is completed. You
focus on the task at hand until you decide to move to a different task. This
requires that your full attention remain on the task at hand until you decide to
stop the task.

Start the focus exercise while eating a snack. Keep your attention on the eating process. Focus on what you are eating, the color and shape, smell, taste, and texture. How the food feels as you chew and swallow.

When your focus wanders and your mind jumps to a new screen, tap the center of your forehead and bring back the focus to the food you are eating. Repeat this process throughout your snack. Eventually, you will be able to focus throughout an entire meal.

Soon, you can transfer this management exercise to other tasks. Granted, mindful eating is a healthy practice . . . but, eating all day long, maybe not.

5 Reasons not to Color and Label me ADHD

Wow! Everybody and their dog has ADHD. So it seems. The label is used loosely. It's the butt of jokes, laughter and put-downs. That's enough to raise an eyebrow, however, the problem isn't the jokes and put-downs. The label itself creates problems.

1. Blame it on my ADHD when I act impulsively, make a mistake, forget to follow through . . . blame it on my ADHD.



2. I'm a failure because I have ADHD. Don't you see, I can't do it. It won't work, not for me 'cuz I have ADHD.



3. C'mon, cut me some slack, it's hard for me to follow the rules. They don't apply to me, I have ADHD.



4. Me change? That is impossible. You see, I have ADHD.



5. I can't, I quit, It's no use, I don't care, There's nothing I can do, It's my destiny, Dude. Look around. Some people got all the smarts and know-how, the world on a string . . . look at me, I got ADHD.

Yes, the symptoms are real and they get in my way making it hard for me to do what I should. They sabotage my efforts for success. But, if I let the symptoms of ADHD control me, my entire psyche is at risk. ADHD behaviors left unchecked will destroy my emotional, physical, mental, and spiritual health.

Forgetfullness, procrastination, anger, addiction, lack of self-esteem, laziness, depression, impulsive behavior, focus problems . . . can be successfully managed.

ADHD is a disorder, not an excuse. I am not ADHD. Color and label me, PAUL.

_____________________________

Paul Keene, KeeneHealth LLC

Manage ADHD

http://keenehealth.net/id66.html

ADHDs Four Simple Organization Rules

Our comfort zone is what it's about with ADHD. We like our MO to remain the way it is, whether it's work or what we wear. Our way of doing things may seem weird, but we like it. When subjected to change by suggestion or force, we feel threatened and will defend our methods and procedures like a cornered wild cat.

Organization is one of the threatening things among the ADHD crowd.

I held on to my disorganized method of organization until I grew tired of looking for my stuff, and lost time, money, friends, and relationships. Finally, I discovered a few simple organization tools. These four can save you alot of anguish.

1. Use a plain ringed binder that is free of pockets or inserts to keep everything needed for school, work, and social life. Fill it with notepaper and required dividers. Attach a plastic pouch designed to fit inside ringed binders.


2. Attach all notes, messages, documents, papers and materials in your binder immediately upon writing or finishing with them. Nothing is loose.


3. Use your computer's file and folder capabilities to store necessary correspondence, research, and documents rather than printing hard copies to file; use a back up system to save your downloaded files and documents. If you need a hard copy, you can always print it for your immediate use.


4. Keep a single hole, hand held puncher in the pouch. Nothing goes into the binder without being attached to one or more of the binder rings. Punch holes as needed. Put the hole punch back in the pouch after use.


Messages, notes, schedules, appointments, goals, to do lists, addresses, phone numbers, important websites and weblinks are kept in the binder, secured by two or more of the binder rings.

Detailed steps in using and organizing the binder are explained in my article on Organization at http://bit.ly/duMoO

Quotes by Paul for your contemplation:

Do you realize how much stuff can be packed into a notebook pocket . . . and be lost forever?

If you insist on writing a message on a loose piece of paper, immediately wad it into a ball and toss it in the wastebasket. Now you will know exactly where to look for it.

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How to Remember to Flush

Let's fess up. We have a problem remembering to do things. Responsibilities, tasks, directions, routines, and even things like flushing the toilet. Our lack of remembering drives friends, family, supervisors, and co-workers up the wall and adds more problems to manage.

Making lifestyle changes such as nutrition and exercise can reduce the severity and eliminate some symptoms. Energy psychology may remove blockages created by deep seated causes. However, most of the ADHD traits and symptoms live with us forever.

As dismal as this picture looks, there is hope. We can turn negative traits into positives that work for our good instead of against us. Rather than allowing ADHD symptoms manage us, we manage them.

That thing others call daydreaming, or spacing out when we are caught doing it, is called visualization. Most of us are great visualizers. Visualization is the ADHDer's salvation when put to work for us rather than against.

If you can visulaize it, you can do it . . . and remember to do it.

Make a mental picture, a movie, in your mind of the behavior you need to remember. Start at the beginning and leave nothing out. Visualize going through each and every required step of the routine. Not only see the action, but feel it, smell it, taste it, hear it. Make it real. You are the star of the video as well as director, editor, producer, sound effects, wardrobe . . . Make it your best.

Once the movie is in your head all that remains is an external trigger to set it in motion. The internal movie will play when given the appointed external trigger.
et us use the problem of finding keys, handbag, or other items you need the next time you leave the house. You had them with you when you last returned, but now they are nowhere to be found. Make a movie of returning to the house, and entering the house with the items. Film yourself arriving to the house and entering the house as you normally would. Picture yourself opening the appropriate doors to get inside. Film yourself walking into your house exactly as you would time and time again after returning to your house. Film putting everything away in its appropriate place immediately upon entering the house. The keys go directly to their designated place, the handbag is put away in its assigned place.

In this example, opening the appropriate door for entering the house makes a good external trigger. It may be house key, garage door opener, or other means of unlocking the entry to your house. Select any appropriate external trigger.

The external trigger will start the movie. You will be led through the steps included in the movie you created. For example, you will return keys, handbags, and other items to their places exactly as you filmed it.

My latest movie titled,"Putting the Toilet Seat back Down," was a success. No more startled screams in the middle of the night, and the wife is noticeably happier at breakfast.

paul@keenehealth.net

http://keenehealth.net/id66.html

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Charlatons Invented ADHD to Make Money, Right?

The fight goes on. One camp proclaims no such thing as ADHD while the other recognizes it as a diagnosed neurological disorder involving the frontal cortex. The two opinions (three if you include the undecided) are not new, but I didn't realize the seriousness of the disagreement until a comment appeared in response to one of my You Tube videos.

After deleting an impressive string of expletives, the following message remained. "There is no such thing as ADHD, only people like you who made it up to rip people off by taking their money." If you want the actual message, surround each noun in the quotation with multiple profanities. If done correctly, the bravest of you will gasp.

What difference does it make? I can name two. One is qualifying for medication, and another is eligibility for special education services. There are subcategories under these two, but . . . Really, what difference does it make? The symptoms of ADHD are real with or without the diagnosis.

I work with clients who can't stay focused, who get caught up in impulsive behavior. They may have uncontrolled flares of anger, forgetfulness, low self-esteem, addictions and compulsive behaviors. Some are diagnosed ADHD or adult ADD. Some are not. Some take prescribed medication. Others don't. They have one thing in common. They share devastating symptoms. Symptoms that are common to ADHD regardless of criteria for diagnosis.

The symptoms are real and damaging. Bottom line? It is important that we manage the symptoms not that ADHD is a bona fide disorder.

What's Wrong with Me?

What is wrong with me? I hear this question often, and I ask it more times than I wish to admit. The question often follows a scenario involving home, work, or both. Perhaps it is this.

The sink is full of dirty dishes, the cupboards are lined with crusted pots and pans, and piles of laundry cover couches and beds. The floors need cleaned, and the remains of breakfast are still on the breakfast bar. I can't find the insurance form that needed signed and returned two days ago.

What is wrong with me? I ask, tired and exhausted over a cup of cold coffee.

You know, or think you know, based on what you imagine others think or what they have implied. Heck, even what some have said to your face.

Although you don't want to go there, answers to the question flood your head: lazy, worthless, slob, failure, no-good, mental case, crazy . . .

Your self-esteem is so low that the spatula used to turn the breakfast pancakes is needed to scrape it up from the floor.

Stop! Wallowing in self-pity of being a worthless mom, son, daughter, spouse, worker, friend, lover, provider, employee, employer, partner, person, isn't the answer. Negative thoughts produce more negativity. Look around.

What you see is what your thoughts created.

Before the physical mess that surrounds you can be cleared, the negative feelings in your head must be cleared. You can only clear one dirty dish at a time. Do the same with each destructive concept in your mind.

This is where EFT (http://keenehealth.net/id6.html) does its best work. Take each issue one by one. Tap on the karate chop point and address the issue exactly as you feel it: Even though I am worthless, I deeply and completely love and accept myself. Tap the eight basic meridian points on the face, collar bone and under the arm or wrist. Do this until negative emotions or responses of being called worthless cease. Clear them all out. Don't stop until you laugh about the thought of being lazy, crazy, and no-good.

Now, get up and clean up the mess. Or whatever needs done. Begin one step at a time, and continue until the job is done.

VAM: Action is the bridge to success

Visualization is a perfect fit for ADHD. I advocate visualization. I say, "Visualize, Visualize, Visualize!"

However, visualization isn't a guarantee for success until you take Action.

I call the key to achieving results, VAM! Visualize-Act-Manifest.

The A provides the bridge from visualizing results to manifesting results. Without action, visualization may result in nothing other than a pipe dream. Nice, comforting, relaxing, thoughts that never manifest.

Like others with ADHD, I am a dreamer. Visualization is one of our strongest traits. Over the years, I visualized fantastic dreams, ideas, plans, and made detailed note of them. The bottom drawer of a file cabinet overflows with these unfulfilled dreams.

Unfulfilled because I took no action.

Identify your dreams. Qualify your dreams. What is most important to you now? Turn it into a positive affirmation, and visualize its manifestation right now. How it looks, feels, tastes, smells, and sounds. Do not veer. All thoughts, positive or negative, are affirmations. Hold steadfast with your dream. Guard your thoughts. Give consistent messages to the unconscious mind.

Take action. Listen as the unconscious mind directs you to steps that make the physical manifestation congruent with what it believes within.

Avoid your dreams going up in smoke.


___________________________________________

Visit http://theabcsofadhd.com/ and the archives at http://keenehealth.icontact.com/ for management of ADHD

Take control of your mind

The ADD mind talks incessantly. We start on one project, it tells us to do another. We drop the task and jump to the new one without thinking. Thus, we are jerked around, jumping from one thing and then another, accomplishing nothing at day's end.

It is time to tell the mind in no uncertain terms to Shut Up. Otherwise, the ADD mind continues the fun and games at our expense.

Establish control. It's the only way to ignore impulsive suggestions. A good start is to recite affirmations such as, I am in complete control of my mind. I control the tasks I do today.

However, that in itself is not enough.

Identify planned tasks for the day. (Yes, that smacks of organization, something missing or not high on the list for most readers of this blog. Get some helpful organization tips here: http://hubpages.com/hub/Organization-is-a-4-letter-Word)

Taking charge of the mind is more than changing the impulse for a peanut butter-jelly sandwich into a tunafish sandwich.

You determine what you are going to do and when you are going to do it by making a plan, and following the plan.

Start small with only two or three projects to accomplish on a given day. Remain determined to not start other projects before completing those identified in your plan. Constantly affirm being in charge of all actions. Be on guard for impulses to strike. When an impulsive behavior strikes, say, "I am in charge of what I do. Right now, I choose to complete (task).

Using a plan of action and affirming control of your actions, can prevent events such as this story reported by an anonymous ADHD client.

I was working on a project with a due deadline when my thirst kicked in. I headed for the kitchen to refill my water container. Reaching the kitchen, I looked into the pantry for a snack. The pantry was a disgusting mess. I decided right then and there to give it a good cleaning. I proceeded to take everything out, wipe down the shelves, separate what needed tossed, and rearrange the good stuff in some type of order. While doing this, it dawned on me that I had forgotten to call (friend) to cancel a previous plan. I made the call and got pulled into a lengthy discussion. While listening to my friend, I turned on the television. Long after the call ended I sat there mesmerized by this program until I jumped up to get a drink of water. Entering the kitchen, I was faced with this awful sight. Contents from the pantry were scattered everywhere. They covered the counters, stove-top and the table. Even the kitchen sink. What a mess! I couldn't deal with it, so I just left the house. I had dinner, did some shopping and took in a movie. Came home and went to bed.

Unfortunately, this is not an uncommon story. The symptoms of ADHD not only result in hours of unproductive time, but may cover days, weeks, months, and even more. Fortunately, the symptoms of ADHD can be managed and turned into success.

__________________________________
Paul is a natural health consultant specializing in personal performance issues. He can be contacted at paul@keenehealth.net or paul@theabcsofadhd.com .

Visit Paul's websites:

http://www.keenehealth.net/ and http://www.theabcsofadhd.com/

The ADHD mind needs to take time out

The ADHD mind runs a continual marathon throughout the day. No wonder that focus is the chief problem for ADHD or that it is known as the focus disorder. Visual images flash in our heads continuously demanding attention. Not just one screen, but multiple screens. It is no small feat keeping up with all of them, but we give it our best shot, and do it surprisingly well.

Granted, it is difficult to do this, and listen to others at the same time. Others as in teachers, parents, supervisors, spouses, friends, anyone, or anything.

When you say to us in total disbelief, "How can you not remember me asking you to pick Georgie up from daycare? You looked right at me, close enough I could smell the coffee on your breath!" We really do not remember.

But, there is hope for us.

We can learn to quiet the mind. We can give our mind short breaks throughout the day. We can learn to slow the mind down and to clear multiple screens allowing focus on one. One as in the person speaking to us.

Techniques such as meditation, visualization, and guided imagery assist in quieting the mind, slowing it down. Eventually it may come to rest, lost in the stillness of the universe.

Letting Go of the Past is Easy . . . with a magic wand

Live in the present. Live for the day. Let go of the past. Erase the tapes of sordid baggage. This advice is given to us freely by friends, family, self-help gurus, and the beaten who trod the streets. Everyone. Everyone knows (but the person hurting) that this is the path to success.

Good advice. Poof! If we have a magic wand.

Considering that everything from our stint in the womb and perhaps before is recorded in the unconscious, surely the tape extends to infinity. Not sure about your tape, but if the sordid baggage contained on mine was placed in a pile, it would be impressive.

Logically, a good share of this past stuff lies forgotten in the unconscious. Some of it we couldn't retrieve if we wanted. The problem is with the stuff that we do not want. Those recordings that pop up to defeat us. The negative, abusive, self-defeating admonishments and experiences given to us intentionally or unintentionally by enemy or foe.

Included are the sayings and behaviors from parents, teachers, ministers, relatives, baby sitters, and the couple at the corner market. All those who share belief systems that have an impact on our life. Beliefs that sabotaged our past efforts of intention and continue to do so today. For example:

The rich can't get into heaven, Money is the root of all evil, Everyone in our family is big-boned (fat), You aren't good enough, smart enough, Your sister (brother) is the pretty one, smart one, or good one.

Our recordings lie behind the negative emotions and behaviors of fear, lonliness, anger, resentment, worry, depression, and guilt among others. Discovering the "writing on our wall" that lies behind a destructive emotion and behavior clears the body's energy path resulting in emotional, physical, and spiritual well-being.

Fortunately, we do have a magic wand of sorts. Our mind. Yes, the same wand that stores and records our life. The unconscious mind, just like the conscious mind, is designed for our good.

We just need to use it.

___________________________________________________

Learn more about Paul and his management of ADD/ADHD at: http://www.theabcsofadhd.com/About_Us.html

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ADHD is a Disorder-Not an Excuse

Those of us with ADHD soon learn that management of our adhd symptoms requires on-going work. Michael Phelps' recent demise illustrates this. Please view today's entry via video.

Why Bring up the Past?

I don't advocate spending time in the past. It takes all of the attention we can muster to live in the present. Living in the past is an escape to avoid the present.

I do believe if something from the past keeps popping up it must be important. It doesn't have to be a bad thought. Good thoughts from the past pop up, too. However, when a negative thought keeps jumping in and out of our conscious mind, perhaps we had better take notice.

Life in the present is effected by our past experiences. Notably, we give credit to life's lessons, both pleasant and agonizing, that molded us into who we are today. But, we forget the "lessons" that were presented to us by experiences that left writings on our wall. Messages that we were no good in one way or another. Messages that spoke of unworthiness, shame, guilt and failure. Writings left from both adversaries and friends, teachers, family, and other trusted care takers.

It mattered not whether the messages were delivered with good intentions or malice. The unconscious recorded each and every one without discrimination.

And in the unconscious the recordings remain. Doing their damage by sabotaging our every effort toward success. Exactly why I encourage releasing the negative thoughts that surface to our conscious mind.

Addressing suspect conscious issues may lead to those issues, perhaps core issues, not in our conscious mind. The very culprits we are after.

Clearing Out the Past

I discovered eight years ago that if I really wanted the energy to flow it was necessary to remove the junk that compromised or prevented it from flowing through the body. I knew that energy flowed through the body's meridians and all of that, but I never considered that it got blocked.

Those of you who know me on a personal level, through my websites, or from the Helping Others Heal Naturally newsletter know that I am an advocate of EFT (Emotional Freedom Technique). Through the discovery of EFT, I began to reflect on likely causes of my blockages- the writings on my wall.

God knows there were many possibilities to consider.

As a child trouble seemed to follow me. I wasn't really a bad kid. I just exhibited some behaviors that ticked off some people. People like my teachers, parents, and maybe a few others.

Although the discovery of ADHD had been around, to my knowledge nobody I knew was familiar with or used the term. Looking back, I am certain that I met the criteria for the label since I had the classic "out of the textbook" symptoms.

I must confess that I continue to have many of the symptoms today. However, I have learned to manage them and lead a somewhat normal life-whatever normal means.

Clearing out the junk stored in my unconscious (that raised its ugly self-sabotaging head now and again) got the energy flowing. Not that it flows like a young stream. On occasion it trickles or meanders.

It takes maintenance to clear out the past, to get rid of the junk. After all, the past is anything and everything that is not in the immediate present moment.

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