Twice a month Rick chats online with the TotallyADD Patreon community. Join us for live chats! + get all kinds of perks as a patron!
PROCRASTINATION: Causes and Cures
Monday, February 10th
1:00 pm Eastern - 10:00 am Pacific
Join Rick Green for a powerful conversation about Procrastination with special guest Jeff Copper of Attention Talk Radio!
You don’t need to have ADHD to become a chronic procrastinator who struggles hard to finish things.
But it sure seems to help!
Are folks with ADHD more prone to procrastinating?
If so, why?
Coach & podcaster Jeff Copper explores the tangled roots of Procrastination and shares strategies that work.
Emotions and ADHD!
Tuesday, February 25th
8:00 pm Eastern - 5:00 pm Pacific
Ever been called Too Sensitive? Or Overreacting? Always jumping to the worst possible conclusion?
Many folks with ADHD are accused of being...
Touchy Moody Quick tempered Fragile
Thin Skinned A Drama Queen or King)
Volatile Easily upset Hypersensitive
Rick Green will talk about over-reacting, emotional sensitivity, sudden despair, and explosive outbursts with Dr. David Teplin.
When you are diagnosed with ADHD for the first time in adulthood, there is a lot of history to work through. You question why some things went one way, and why others went another. And even, why some things didn't "go" at all.
I get it. For me, I didn't realize I had symptoms of ADHD until I was late into my twenties.
I didn't know why:
I could do things that were "hard", but not things that were "easy" (or seemed easy to others).
I couldn't do my work until the very last minute (when I was out of time).
I often focused on the needs of others before my own (even if it was detrimental to me).
I put unnecessary stress on myself and those around me when it came to deadlines.
By learning about ADHD and me,
I have become a happier person.
I have found a more peaceful way to be.
I know first hand the power of understanding your unique brain style.
In order to get there, though, I had to go backwards before I could go forwards. I had to learn more about me from a long time ago, in order to define my authentic self now.
Do I have you interested? Take 12 minutes to yourself. Hit a coffee shop, or find a spot where you feel relaxed and able to focus. Maybe even go for a walk.
Grab a pen and paper or open the notes section in your phone...
Write a letter to yourself at a pivotal point in your past.
Perhaps you are eight years old and starting to have challenges in school or heading off to university, or beginning a new stage in your career. Speak to your past self with an awareness of what you now know, and think about what it would have meant to know this information then. Be gentle. The goal here is to find clues about your true self, outside of ADHD, that will guide you along your journey.
What did your past self teach you about your "now" self?
Perhaps you can make peace with hurts of the past, or maybe there is someone you want to talk to, in order to feel better. Do this process your way.
If you liked this activity, it comes from: May We Have Your Attention Please? A Springboard Clinic Workbook for Living- and Thriving- with Adult ADHD
Interested in being part of an online course for adults with ADHD? We are launching our first online course for adults rolling out January 6, 2019! (Early bird pricing in effect until December 15).https://youtu.be/ZVm1HePj1jU
What's In This Course? Let Laura MacNiven tell you all about it!
Hosted by CADDAC
Join us for an up-beat, inspiring, humorous, yet still somewhat educational, live show for Adults, Adolescents and older children with ADHD and their families and friends!
$15 Adolescents (over 12)
$50 Family (Up to 2 adults and 3 children OR 2 adolescents)
Hosted by CADDAC
Me and My ADHD!
Join us for an up-beat, inspirational, humorous, interactive and yet still
educational, live show for Kids with ADHD, their families and friends.
F E A T U R I N G
The screening of 3 new animated videos to help children understand ADHD and
live interactive experiences by:
B I G D A D D YT A Z Z
RICK GREEN (TotallyADD)
Dr. Kenny Handelman, Dr. Judy Wiener, Dr. Sheila Bennett
ADHD and Executive Functioning for Adults and children
Self-Regulation/Meltdowns - Home and Behavioural Strategies
Evidence Based School Interventions
ADHD/Family and Peer relationships
ADHD and gaming and screen use
ADHD Anxiety and depression
ADHD in the Workplace
ADHD and Cannabis
Autism and ADHD
TotallyADD's own Rick Green will appear at two live shows on Oct 19th.
Ready to be inspired — and for life to get a little easier?
The ADHD Parents’ Palooza explodes online again this year with information, education and rejuvenation — July 29 – Aug 3, 2019.
Hosted by my friends and colleagues, Linda Roggli of ADDiva.net and Elaine Taylor-Klaus and Diane Dempster of ImpactADHD.com, the ADHD Parents’ Palooza will improve the way you parent kids with ADHD!
It’s all online and FREE — so you can attend in carpool line, on a commute, or in your pj’s after dinner!
Previous ADHD Paloozas have been just for women — smashing successes with more than 7,000 registered.
This year, it’s back to support parents! (I'm speaking on August 2nd)
A ground-breaking online event, July 29 – Aug 3, 2019, this summer you’ll get cutting-edge information shared by 30 leading, worldwide experts including TotallyADD's Rick Green, Dr. Ned Hallowell, Ross Greene PhD, Mona Delahooke PhD., Debbie Reber, Roberto Olivardia PhD, Peter Shankman, Dr. Mark Bertin, and many more.
They’ll be presenting on essential topics for parents of kids with ADHD, such as:
• Addressing Anger in Families with ADHD
• Anxiety and ADHD
• Parenting Twice Exceptional Children
• Mindfulness and ADHD
• Working Parents and ADHD Kids
• Using Technology to Help Kids with ADHD
• Eating Issues and ADHD
• Developing “Future thinking”
• ….and so much more!
It is an extraordinary week of insight and answers exclusively for parents, with 30 legends and luminaries.
Join this summer’s Parents Palooza! Find out how your life can improve when you understand the nuances of parenting ADHD.
Move forward with hope, confidence and inspiration, guided by the top experts in the world.
Register by clicking HERE.
I am so excited to tell you about one of the biggest events of the summer – the 9th annual Succeed with ADHD Telesummit being held July 15-19. Here are the details:
When: July 15-19, 2019
Where: From the comfort of your home, office, beach, lake house…anywhere you can get access via the phone or computer
How: You can be part of it by signing up HERE.
This 9th telesummit will continue providing you with benefits like:
Amazing speakers – 25 ADHD experts from around the world will be in the “interview booth” with Laurie Dupar of Coaching for ADHD and the iACTcenter and will share their unique exciting topics on ADHD destined to change your life!
Easy access – You sit back and get an email straight to your inbox each morning with a link to the 5 topics for that day. You listen to them free for 24 hours when another set will be sent for free.
Incredible value…and…FREE – The Succeed with ADHD Telesummit has always been…and will always be…free to listen to each for 24 hours.
Gifts just for joining – Yup…you get a SWAT Swag Bag when you save your spot. THIS YEAR LAURIE HAS MORE! More goodies in the SWAT (Succeed with ADHD Telesummit) Swag Bag with free stuff from VIP Telesummit Sponsor – Linda Roggli of ADHD Palooza – as well as gifts from other incredible sponsors like Shell Mendelson, Luz Jaramillo, Susan Lasky, Cathy Goett and Kelly Biltz – all delivered to your inbox just for joining in the fun!
New faces and resources from the worldwide ADHD community – people like Luz Jaramillo, Eliza Broadbent, Kate Bee, Lynn Miner-Rosen, Dr. Michelle Frank and Shaun Roney.
Some of your favorites – people like Alan Brown, Linda Roggli, Jeff Copper, ImpactADHD, Sharon Saline, Dr. Ari Tuckman, Shell Mendelson and so many more.
It’s time to grab your phone or join on the weblink for the largest most informative ADHD event of the summer.
Save your spot today and we’ll see you July 15-19!
P.S. The doors are open and you are invited to the 9th annual Succeed with ADHD Telesummit – save your spot here.
By Alan P. Brown, ADHD/Productivity Coach
If you’re like most ADHD adults, procrastination is a constant challenge for you. You’re often rationalizing reasons not to start on something. You often leave things to the last minute.
And no doubt, you absolutely dread doing certain tasks, especially big, important, challenging tasks.
Instead of attacking those big, important tasks, you default to easier tasks that just take up a bunch of your time and energy – so you don’t have time or energy left for those big, important tasks!
Your to-do list is never-ending. Ditto for your piles...and your sticky notes. And just thinking about all your to-do’s stresses you out: your undone to-dos are always in the back of your mind, creating a constant anxiety about what’s not getting done.
And all of this procrastination results in a feeling that you’re underachieving vs. your potential, which leads to beating yourself up, even feeling hopeless.
Well…I have been there. And I can help! That’s what this post is all about.
Some Procrastination Truth Bombs
Let’s start with a few “immutable truths” about procrastination.
First, you need to know that EVERYONE procrastinates. You, me, Richard Branson and Oprah Winfrey. True fact. So you’re in good company.
But more importantly, you’re not lazy. (And Oprah is definitely not lazy.) Laziness is procrastination without caring about it. You care about it – or you wouldn’t be reading this!
What? I’m Wired for Procrastination?
That’s right. At its most basic level, procrastination is about two things: conserving energy and avoiding discomfort in the short-term (and seeking comfort in its place). These two fundamental survival skills were wired into our brains more than 200,000 years ago: Hungry? Let’s hunt and eat. Not hungry? Let’s kick back in the sun and save our energy -- ‘til we get hungry again.
But increasingly, and particularly in the last few hundred years, we are expected to do more and more things on behalf of long-term needs. And those long-term needs – for instance, to study hard so we can get the good job and then work hard to make a good living -- require us to do things that are hard; that we’re not always good at.
Indeed, most of the things that move us forward over the long-term create discomfort...and burn a lot of energy!
Just think about an important project you’ve been putting off: It doesn’t provide a short-term benefit; it provides short-term dis-comfort; and it will eat up a lot of your energy.
So why wouldn’t we procrastinate on that?! Why wouldn’t we want to escape from that?!
And sure enough, we do escape: into email-checking or other busywork that’s comfortable. Or, we escape into social media, YouTube, TV, mindless games.
And our escapes are almost always false friends: Obviously, because they are contributing to our procrastination and long-term misery, but also because they do not conserve our energy.
What Are Your Go-To Escapes?
Take a moment to jot down as many as you can. We tend to do many of these without even thinking about it, so the more aware of them we are, the more control we can have over our attention and energy. OK, now I want to show you how to better identify and minimize the discomforts that lead us into temptation – and procrastination.
The 6 Psychological “Barriers to Action”
In my approach, there are three “levels” for crushing procrastination. First, we must identify the psychological barrier to action that’s got us stuck or discouraged or just uninterested in the task at hand.
The next level is where we challenge that barrier with a disarming question or two -- to produce a mental shift.
The third level is the application of procrastination “brain hacks,” which I think of as the nuclear warheads in the war against procrastination.
Given the space allowed here, we’ll identify those barriers to action, and dip our toe into questioning them a bit. These two steps alone will go a long way toward helping you get and stay in action.
We often don’t start because we’re waiting for conditions to be “just right” – “I’ll be in the right mood then,” “I’ll have the right energy,” etc. But conditions will never be perfect.
Perfectionism also takes the form of, “Well, I don’t know how to do this perfectly, so I can’t start it, because if I do, I’ll just be unhappy with the result. So I’ll wait until I know exactly how to get to that perfect outcome, and then I’ll begin.”
These manifestations of perfectionism are also huge barriers to finishing projects.
Does this resonate with you? If so, consider trying an intentional act of imperfection. Seriously – pull the trigger on something before you feel “ready.” It can be liberating!
2. Temporal Discounting
Temporal refers to time, and discounting refers to how we discount, or care less about, things that are further out into the future. I.e., we tend to value immediate – or short-term – rewards over future rewards. (Again, it’s in our DNA!)
E.g., the perceived pain of blowing your deadline that is three weeks away has much less weight than if that deadline were three hours away: “Ah, I’ve still got three weeks…” vs. “Holy @#$%! I’ve only got three hours!”
Temporal discounting is also often explained in terms of one’s Present Self and Future Self. What your Present Self does or doesn’t do today impacts your Future Self. But Present Self is more inclined to act on behalf of Present Self – i.e., default to short-term comforts/escapes.
Hence, your Present Self is always screwing your Future Self.
Does this one resonate? Feel free to vent in the Comments! And consider thinking more about your Future Self next time your Present Self says, “Dude, we got plenty of time on this! No worries!”
3. Irrational Avoidance
This usually comes in the form of either an irrational fear -- fear of failure, fear of some confrontation involved in the doing – or, an irrational hope, like the hope that, if you wait long enough, some magic bullet solution will appear to us that makes the task easy.
I mentioned that Oprah Winfrey procrastinates. She talked about this in an interview, saying “I procrastinate especially where it involves some kind of confrontation. For example, whenever I have to say ‘no’ to someone.” And Oprah has to say ‘no’ a LOT.
What kinds of irrational avoidance might be keeping you from starting a big project? Please share. And then question their rationality!
4. “Where do I start?!”
Particularly with big, complex tasks and projects, we don’t know where to start, so…we don’t...start!
We also might be confronted with so many undone to-do’s that we can’t decide which to-do to do first! And so we don’t...do…any of them!
If this one rings your bell, consider whether you can give yourself permission to...just start. Anywhere! Or, just “close your eyes and throw a dart” to determine which of your many priorities to attack first.
5. “It’s HARD!”
We hesitate to start on a difficult task…because it’s difficult! We’re not GOOD at it! Which causes tremendous discomfort.
A simple tip here is to simply ask, “OK, what, specifically, is hard about this?” Dimensionalizing that difficult element can begin to dissolve this barrier.
The task is boring. It’s mundane. It doesn’t “light us up.” Laundry, expense reports, dishes. Stuff that we just…can’t…be…bothered with…Ugh!
But these mundane tasks can actually have great inherent value. Consider reminding yourself what would happen if you never did the laundry. Not pretty.
A Summation and an Invitation
When we have a better understanding of our procrastination – why it’s happening; what our barriers to action are – we are better able to crush those barriers to action and beat procrastination!
Want to start crushing more than just procrastination? Want to learn how to get prioritized? Manage time? Get and stay motivated?
My award-winning ADD Crusher™ Program focuses on these and more. It’s a set of powerful tools recommended by ADHD coaches the world over to help teens and adults escape the overwhelm and live to their potential.
Use coupon code TOTALLY10 to save 10% off any purchase at ADDCrusher.com. .
About guest blogger Alan Brown:An ADHD/productivity coach and host of Crusher™TV (www.CrusherTV.com), Alan P. Brown is the creative force behind ADD Crusher™, the award-winning “virtual coach” video series for ADHD teens and adults. Undiagnosed for decades, Alan’s untreated ADHD manifested in underachievement, failed relationships, substance abuse, and worse. Once diagnosed, he found it difficult to learn coping strategies from books, so he developed his own evidence-based “brain hack” strategies while building a successful advertising career and several start-ups. A featured presenter at ADHD conferences in the U.S. and abroad and a TEDx speaker, he is the #1 best-selling author of Zen and the Art of Productivity. Get Alan’s free eBook, “5 Things You’re Doing Every Day that Make Your ADHD Worse” at www.ADDCrusher.com.
TotallyADD Events Alan Brown, Entrepreneur and ADHD Coach 2019-12-17T10:17:34-05:00