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25 ADHD Strategies that Just Might Change Your Life
David D. Nowell, Ph.D.www.DrNowell.com
DavidNowellSeminars
DavidNowell
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www.slideshare.net/dnowell
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A strategy has no stand-alone value
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No screens in bed
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Pay attention to your brain’s 24-hour chemical cycle
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Use your morning burst wisely
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Eat less-processed food and emphasize protein
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“Exercise for focus” is different from "exercise for fitness”
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Marry well and get a crackerjack assistant at work
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Let your non-ADD roommate tackle the detailed long-term projects while you manage the time-limited projects
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(for the non-ADD partner)Ask for what you want
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Don’t do something for your ADHD partner which could be performed by a device or an app
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Barter practical and social support
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Stop trying to explain yourself to people who don’t get it
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Consider online peer support
www.reddit.com/r/ADHD/
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Use a “body double”
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Get to know what dopamine “feeeeels like” for you
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Beware dopamine tricksters!
• Dopamine prefers big to little• Dopamine prefers now to later• Dopamine prefers certain to less-certain
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Tie yourself to the mast and put wax in your ears.
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Determine in advance when you’ll check email and Facebook tomorrow
• Turn off mobile notifications• What is Snapchat’s “product”?• Limit the number of apps which have constant
access to your attention
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Pomodoro technique
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Increase the saliency of boring or difficult tasks
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Distinguish among “To-Do” items, appointments, and habits
• If your To-Do list sets you on fire, you’re doing it right
• You can do and be and have anything. But not everything. At once.
• Recognize that you’ll die without completing your To-Do list. If it’s good.
• When you feel committed to habits, but they aren’t happening, upgrade them to appointments.
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10-minute morning review
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What’s your “One Thing”?
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Fall in love with the truth (evening QI review)
• What went well:• What I enjoyed– More than I expected:– Less than I expected:
• What didn’t happen? How exactly?• Ideas for QI:• Tomorrow's frog:• Tomorrow I can connect with:
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easy hard
If It’s Harder than a “3” Find Some Way to Make It Easier
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Weekly deeper check-in
• What is out of balance in my life?• What do I want to spend more time doing?• Which of my to-do or “habit” items will I
upgrade to an appointment.
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Approach your ADD meds like a scientist
• Two weeks from now, how will I know whether it’s working?
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Pay attention to your sensory needs and style
• What is your body asking for right now? Less of what? And more of….what?
• Swiss ball chair• T stool• Raw carrots• Study playlist • Zombie shooter game
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Shower coach
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Establish a launching pad
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Consider online storage options
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Using your phone’s navigator as a time-management tool
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Use a “single in-box”
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Tickler System
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Prepare your budget with your ADD in mind
• Coaching• Counseling• Accounting support• Personal assistant• Local, organic-if-possible, unprocessed food• Fiverr.com
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Grieve
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Let’s stay in touch!
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On the web: www.DrNowell.com
@davidnowell David Nowell Seminars