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ADD Procrastination

The Psychology Behind Procrastination:

Is it Just Laziness Or Could it be Something More?

The Psychology Behind Procrastination Perhaps the most lethal form of self-sabotage we face in our lives today is procrastination. It can cross over into all areas of our lives, leaving us filled with anxiety. Once we begin to put things off, the to-do list becomes overwhelming and we don’t know where to start. Instead, we procrastinate more and, thus, the snowball continues to gain momentum and volume as we roll downhill.

Over 20% of people consider themselves chronic procrastinators. When you really think about it, that is a huge number. We speak of obesity and AIDS as epidemics that threaten the well-being of our society – shouldn’t procrastination be placed in this category as well? And what is causing all of these people to put things off again and again?

There are many theories about what causes a person to become a procrastinator. Perhaps the most compelling is that it begins with a controlling parent who creates a schedule and requires that it be strictly adhered to. While this may work well within the family unit at the time, these regimented children will not know how to plan for themselves. Their barometer of how long things take and how much can be done in a certain amount of time was not given the chance to develop correctly.

While they often are labeled as just plain lazy, laziness is rarely the cause of procrastination. It can alternatively cause a lot of injuries due to the rapid pace at which the work needs to be completed, a handy First Aid Training, can help. This ultimately seems to stem from a problem with self-regulation. Studies have shown that procrastinators tend to consume larger amounts of alcohol in a sitting, revealing an inability to know when enough is enough. According to well-known psychologists Dr. Joseph Ferrari of De Paul University in Chicago, there are actually three basic types of procrastinators: 

  • Thrill seekers who wait until the last minute to achieve a euphoric rush of having just finished in time
  • Those who avoid due to self-esteem issues caused by a concern of how others perceive them. Their fears could be of success or failure, but this is based in the fact that they would rather have others things they lack effort rather than ability.
  • Those who do not want to take responsibility for outcomes and so avoid making any important decisions.

Regardless of the procrastination type, breaking the cycle can be very difficult. The biggest hurdle is getting the procrastinator to admit that he/she has a problem. Part of this behavior includes lying to one’s self to the point of conviction. A procrastinator is sure that they will be in a better mood to do this or that tomorrow, that they are more creative under pressure or that a particular task really isn’t as important as it first seemed.

It is particularly difficult to “reform” a procrastinator whose behavior was formed in childhood. However, by paying close attention to procrastination-based behaviors and making a concerted effort to change these behaviors, it is possible for procrastinators to succeed and prosper.

Would you like more information on succeeding personally and professionally? Contact me!

Categories
ADD Personal Growth

ADD and Exercise – What Can People Do and Why is it So Important?

ADD and Exercise - What Can People Do and Why is it So Important?There are a lot of reasons to work out, but for someone who has ADD; those reasons are even more significant. While the health benefits of exercise are well known and obvious, there are a whole set of different reasons why exercises are important to someone who has ADD.

In some cases, someone who has ADD can have an addictive personality. They literally get a hold of an idea and become addicted to it, unlike anabolics like SARMS. This can lead to some catastrophic consequences. However, the reverse can be true, too. Instead of becoming addicted to something that isn’t good for them, they can actually become addicted to something that is good for them-namely exercise.

Here are a few more reasons why exercise is important to people who have ADD:

  • Exercise tires the body and allows the body to rest. This will help you get a better night sleep, which in turn will help you focus better the next day.
  • Exercises can cut down on the chances of suffering from depression, which is a common ailment of someone who has ADD.
  • Exercises can help you relax, quiet the mind and work out any aggression or stress you may have.

Maintaining a regimen is often a challenge for ADD. As a matter of fact, it is one of the major problems for people living with ADD namely staying on a diet. Exercise helps with weight loss as well as the other benefits I listed.

What Types of Exercises are best For People Who Have ADD?

Any exercise is better than none. However, most people who have ADD benefit the most from either resistance training or moderately difficult cardio training. The best way to get the most out of your workout is to combine the two in order to get the most bang for your buck.

For example, you could work on building lean muscle mass by doing resistance training on Monday, Wednesday, and Friday. On Tuesday and Thursday, you could work on your cardiovascular system, by doing some aerobic exercises or by using some equipment, such as a treadmill or elliptical trainer.

If you’ve never worked out before, you should seriously consider hiring a personal trainer. A personal trainer can help fashion a workout routine that fits your needs. They can also show you the proper form to use on each lift or exercise, which will cut down drastically on your chances of suffering an injury.

If you can’t afford a gym membership or don’t have the time, you can always take up a sport or hobby, such as cycling, rollerblading, walking, hiking or join a sports league. It’s extremely difficult to do something you don’t enjoy, but a lot easier to engage in an activity you do like.

If you have ADD, you’ll probably want to change your exercises routine on a regular basis. If you don’t, chances are that boredom will set in, which will eventually lead to quitting.

Exercise is one of the best methods of dealing with and treating ADD. It’s great for your body, mind, and spirit. Not only can you lessen the effects of ADD, but you can look and feel great doing it.

Would you like more information on succeeding personally and professionally? Contact me! 

Categories
ADD Focus Goals

Not Achieving Your Goals? Get Smart!

Not Achieving Your Goals? Get Smart!If you are not hitting the targets that you aim for-whether it is mana

ging your career or enjoying your personal life–the best way to get what you want is to use a 5-step approach with the acronym smart.

First, be specific.

This applies one of my universal laws of success: expansion. What you pay attention to will expand as you become more specific.

Write down what you want to accomplish, being as detailed as you can:

  1. Know where you are going. Start by visualizing the end result as realistically as possible.
  2. Evaluate where you are now. According to Robert Fritz, by comparing where you are starting from with where you want to be, the tension between the two will bring you closer to your desired end.

Second, measure your desired outcome.

Measuring not only gives you direction but also provides a means of evaluating your progress. Otherwise, you have no way of determining when you achieve your goal.

Third, be sure that your goal is attainable.

Do you have the resources, ability, support system, fortitude and overwhelming desire to do whatever it takes to reach your goals? Are there people who can mentor you through the process? This evaluation allows you to gain momentum and remain motivated.

Fourth, be realistic.

Your desire should correspond with what is possible. For example, your aim is to travel the world buying antique furniture, then selling it for massive profits. Unfortunately, you know zero about this business.

By setting a five-year plan, you may succeed. Begin by studying antique furniture, and then get a job with an international company in the industry. As you gain competency in buying and selling profitably, you can ask to travel as a purchaser for the firm. Eventually, your expertise may allow you to open your own business, of course for this Accounting can be a vital so getting resources to help you with this is important as well.

Can you see how setting a realistic plan can enable you to reach your goal?

Finally, realize that time equals success.

Since you cannot achieve your goals overnight, you must set a clear target for completion of your plan. By defining an ending date, you are putting the wheels of intention in motion, as well as making a commitment.

By utilizing the smart approach, you will be amazed at your success in making your goals a reality.

Would you like more information on succeeding personally and professionally? Contact me!

Categories
ADD Newsletters Personal Growth Procrastination

How to Overcome Procrastination – Decisions, Decisions, Decisions!

How to Overcome Procrastination - Decisions, Decisions, Decisions!Procrastination, unfortunately, seems to be connected to laziness, lack of desire or just plain – “there’s always tomorrow.” I have a strong suspicion procrastination is also connected to fear, uncertainty, hopelessness, and feeling alone. At these times, deciding what to do can seem like a huge mountain to climb. You can overcome procrastination by taking some steps to learn the essentials of decision making.

One of my clients can’t make decisions. I didn’t say won’t. I said can’t. Our unique brains when under pressure produce an enzyme that literally blocks our ability to make choices. We affectionately call it, “brain freeze.” Therefore, decision making and prioritizing presents problems which are directly related to procrastination.

Making choices usually entails the many options ADDers have. Job opportunities, new direction, learning to play guitar, get hip-hop dancing lessons, go figure out your sock draw. (I need to separate the blues from the blacks from the browns!) We become overwhelmed by so many choices we get stuck not doing any. The days turn into weeks and the rest. The result: we feel inadequate and maybe lazy.

Why do ADD people have a difficult time making choices? This is in direct proportion to the amount of stress and negative self-talk you are experiencing.

In order to overcome procrastination, you must first know how to make a decision that supports what you want.

In order to make a decision you need to:

  1. Accept that each choice lives and occupies its own world. This world we will call a domain of action.
  2. We now need to empty this vessel called our brain. To this you can write them down, talk to someone else or record into a tape recorder or anyway you can get all these thoughts and action domains out. (Is it paying the bills, getting the kids to school, getting my sock draw in order?)
  3. We are looking at the essence. What is paying bills about? MONEY. Getting kids to school is about FAMILY. Getting my sock draw in order is ORGANIZATION. Many things to do – TIME MANAGEMENT.
  4. Domains can overlap. TIME MANAGEMENT may be connected to MONEY.

To make a choice; to overcome procrastination gather more information. I guarantee you don’t have enough information to make the choice.

To gather information in order to make a choice:

  1. Seek support from those people that accept you as whole and complete; your ADD Coach, friends, family. Do not isolate. Participate. Health is a function of participation.
  2. Ask for help from people who are good in their domain. For MONEY, you might want to speak with an accountant or an organizer or a financial advisor.
  3. Research what might be needed. How much time does it actually take to drive my kids to school? How long does it take me to get the kids ready?
  4. Work backwards from the result you want. In this case, getting my kids to school on time.
  5. Know there are no mistakes; only learning experiences. Albert Einstein learned every time his theory was challenged.
  6. Accept that it takes practice over time. Have fun learning.

Our issues usually have to do with de-cluttering our thoughts. We have so many domains of action working at the same time, we can become overwhelmed. When this happens – collapsing of domains, we suffer, worry, criticize and generally do not feel good about ourselves.

You don’t need to suffer. That’s a promise. This information can assist you to work through your challenges. Your ability to make choices can be a source of your independence and success.

Would you like more information on succeeding personally and professionally? Contact me!

Categories
ADD

The Medical Implications of A.D.D. (AUDIO)

The ADDing Perspective Teleconference Series has gathered experts in numerous fields with the intent to explore understand and work through issues that may be holding us back in someway. We will also look at what holds our interests, what turns us on and how we can grow through exploration and education. So whether we investigate solutions for overcoming our setbacks or whether we explore the impact of creativity in our lives, our goals are always the same.

In this episode:

The following is an excerpt from The Medical Implications of ADD
An Interview of Dr. Steven Lamm by Frank Coppola
Topic: SLEEP DISORDER

Categories
ADD

Three Easy Steps to Develop a New Habit

One of the biggest challenges we all share especially people living with ADD ADHD is consistency.  Many times it’s hard to stay structured – stay on a diet, being on time, exercising and such. Can you relate?

One way to keep structured is to develop a new habit – one to replace the old one.  We read that it takes 21 days to change a habit or develop a new one.  I wanted to share the steps to create a new habit and vice versa.

Whatever the habit – good or bad, understanding the steps can only help you to reach your goals.

Habits are consistent behavior over time till whatever you do becomes natural.  Here is a three step system for creating a habit over 30 days.

  1. Launch – 1-10 days

The launch cycle is the hardest part of creating a habit.  This cycle takes rigor and a commitment to change.  When a rocket is put into space 85% of the fuel is burnt on the ground.  The amount of energy and conscious focus to propel the object into space is enormous; so too with creating and implementing a new habit. 

If we take a diet as an example, we find that by the third or fourth day people get off the line.  They become bored or they do not have enough information about a diet that can work for them.  The motivation to continue dissolves. 

If you find yourself off the line, get back on it. 

What we also find is about the fifth and sixth day, your body starts to crave the consistency.  You see this with exercise.  Your critical time is ten days.

  1. Maintenance– 10-20 days

By the time you hit the maintenance cycle you’ll find the habit becomes easier.  It starts to get into your body.  What was difficult becomes almost automatic.  Your ability to be consistent is easier.  This is one of the reasons why great musicians like Kenny Brescia and Eric Clapton play and practice daily. 

  1. Cruise control – 20 – 30 days

The habit is in place.  What was difficult is part of you.  It’s a natural extension of you. You may actually think back and wonder, what was I thinking when that other habit was happening.  Actually you weren’t thinking.  You were on automatic.  This time you decided differently.

  1. Do it NOW.