Info To Reboot & Reclaim You

Breaking Free from the "Shoulds": A Path to Workplace Well-Being

Fri, 31 May 2024 13:58:03 GMT

In our daily grind, one of the greatest challenges we face is the tendency to "should" on ourselves and our accomplishments. We allow comparisons with others to dictate our happiness and mental health, measuring ourselves against perceived standards of success. But there's a way out of this cycle—one that leads to greater fulfillment and mental well-being.

Understanding the Grip of "Should"

The word "should" carries weight—it's laden with expectations, obligations, and judgments. Whether stemming from societal pressures, familial expectations, or our own pursuit of perfection, the constant barrage of "I should" can breed feelings of inadequacy and self-doubt.

The danger of living by "shoulds" lies in losing touch with our true selves. Instead of aligning with our values and desires, we may find ourselves chasing after someone else's idea of success. This disconnect can chip away at our sense of self-worth, leaving us vulnerable to anxiety, depression, and burnout.

Cultivating Workplace Self-Awareness

The first step to shaking off the shackles of "should" is self-awareness. Pay attention to your inner dialogue—are phrases like "I should" or "I must" dominating your thoughts? Challenge yourself to reframe these statements, replacing them with "I choose to" or "I choose not to." How does this shift impact your mindset? Does it bring a sense of relief or empowerment? Techniques like journaling, meditation, or seeking professional guidance can aid in this introspective journey.

By bringing awareness to these patterns, you can reclaim control over your choices and actions in the workplace.

Practicing Workplace Self-Compassion

Breaking free from the grip of "should" demands self-compassion. Be kind to yourself as you navigate this process of self-discovery and growth. Recognize that it's natural to have internalized certain beliefs over time, and let go of self-judgment.

Prioritize self-care practices that nourish your well-being. Whether it's taking short breaks throughout the workday, engaging in mindfulness exercises, or seeking support from colleagues, make time for activities that replenish your energy and bring you joy.

Shedding the "shoulds" is a journey toward workplace well-being and fulfillment. By cultivating self-awareness, practicing self-compassion, and embracing authenticity, you can break free from the tyranny of "should.”

Breaking Free from Shoulding: Elevating Your Work Performance

Constantly "shoulding" on yourself can hinder your work performance and overall well-being. But there's a solution—incorporating grounding techniques into your daily routine. These practices are not just for personal well-being; they're powerful tools for enhancing your performance in the workplace.

By breaking free from the grip of "should," you can cultivate a sense of balance and resilience, ultimately boosting your work performance. Remember, it's like hitting the reset button for your mind amidst the chaos of work life.

Ready to take control of your mental health and elevate your work performance? Let's discuss how personalized coaching can support you in overcoming "shoulding" habits and achieving your goals. Tailored coaching offers individualized strategies and support, empowering you to stay focused, grounded, and optimized in your performance at work.

Schedule a consultation with me today to start your journey towards enhanced workplace performance and greater well-being.

One Way to Shift from an Autopilot Life to a Life by Design

Sun, 17 Mar 2024 23:16:50 GMT

In today's fast-paced world, it's easy to fall into the trap of living on autopilot. We wake up, go through the motions, and repeat the same routines day after day. In some ways, it’s good for us as it limits our mental energy; in other ways, not living mindfully and by design can be particularly limiting. It may even have long-term adverse effects on your body and mind.

The Dangers of Living on Autopilot

Life on autopilot may seem comfortable and familiar, but it has its dangers. When we feel we aren’t in the driver's seat of our own life, our lives become based on habitual patterns developed from societal conditioning or past experiences. It can lead to an unsatisfying existence. We become disconnected from our true selves, our relationships suffer, and we can heighten feelings of disconnection, frustration, and anxiety. When we operate on autopilot, we miss out on the richness and depth of our experiences.

How do we begin to break the habit of autopilot and live with intention?

One of the key ways to break free from the autopilot mode is to cultivate mindfulness and presence to live our daily lives with intention. Mindfulness involves paying attention to the present moment's actions without judgment . By practicing mindfulness, we can become more aware of our thoughts, emotions, and actions, allowing us to make conscious choices and live with intention.

One way to become aware of potential auto-pilot habits is to spend time honoring what areas of life are not being done by intentional design. Using a sentence stem before engaging in an activity can help you do this. The sentence stem I challenge clients with is "I am choosing ……. Versus….. because …….” before they engage with something. In doing this, one becomes more mindful of their actions, and the key is to do it without judging your choices.

The mindful sentence stem, what does it look like?

Workplace Example

Day in and day out, you feel like you aren’t being productive; you may mention that you lack focus and don't do the tasks you’ve set out to do. You may just be on auto-pilot and need to shift your habits.

Example: "I am choosing to scroll through my emails versus writing the proposal because ……."

Sometimes, the answer is intentional: "I need to see what communication is happening." Other times, "Well, I don't know because I always do.” or "I don't feel like working on the proposal."

Home Example

Day in and day out, you express you want to get better sleep and have better eating habits. Yet, you talk about always going to bed late and having a “fourth dinner.” You want to shift these habits, but you can't seem to do it. Try on the sentence stem, again without judgment:

"I am choosing to not go to bed and scroll through my phone proposal because ……."

Sometimes, the answer is intentional: "I am not tired, and I will scroll for an extra 20 minutes." Other times, "Well, I don't know because I always do." or "I am not used to going to bed early."

Another example:

"I am choosing to have a bowl of ice cream even though it is 11:00 p.m. at night because ……."

"I want to." or "I don't know, maybe I'm just tired and should go to bed."

Leading a life by design is honoring that our minds decide our actions. The first step is to become aware of the actions we are taking. In doing so, we are providing ourselves with the opportunity to reflect intelligently to either accept our habits or make a change. It allows us to think about what is underneath some of the things we do and decide whether they are working or not working and spiral up from there.

If you want to learn how working with a coach can help you spiral up and reboot your life to one lived by design, set up a chat with me.

Understanding Cortisol Dumping at Night: A Guide to Managing Stress Hormones for Better Sleep

Sun, 17 Mar 2024 22:51:04 GMT

In the hustle and bustle of modern life, stress has become an almost inevitable companion for many. Our bodies respond to stress by releasing various hormones, and one of the key players in this process is cortisol. While cortisol is essential for our survival, its levels can disrupt our sleep patterns, particularly with a phenomenon known as cortisol dumping at night.

What is Cortisol?

Cortisol is often called the "stress hormone" because it is released in response to stress and low blood glucose. Produced by the adrenal glands, cortisol plays a crucial role in regulating metabolism, reducing inflammation, and controlling the sleep-wake cycle. In a healthy circadian rhythm, cortisol levels are highest in the early morning, helping us wake up, feel alert, and gradually decrease throughout the day.

Cortisol Dumping at Night

Cortisol dumping at night refers to an abnormal spike in cortisol levels during the evening or late at night, disrupting the natural decline needed for restful sleep. This phenomenon is often associated with chronic stress, anxiety, or irregular sleep patterns. When cortisol levels remain elevated at night, it can lead to difficulty falling asleep, frequent awakenings, and a disrupted sleep cycle. Think of your body like a water glass, and cortisol is the water. If you go to bed with a glass that is still full when the natural process of waking up starts, generally around 3:00 a.m. – 4:00 a.m., the glass will overflow. When this happens, you will wake up before you have had adequate rest and recovery from the day before.

Causes of Cortisol Dumping at Night

Chronic Stress: Prolonged exposure to physical or emotional stressors can lead to elevated cortisol levels. High-stress lifestyles, work pressures, or personal challenges contribute to chronic stress, increasing the likelihood of cortisol dumping at night.

Email & Social Media: You’ve heard that blue light impacts sleep. It’s true! But so does scrolling through social media or emails at night. Seeing negative news, posts that trigger self-doubt, or emails about unfinished projects can impact your cortisol levels.

Irregular Sleep Patterns: Staying up late and waking up at varying times can disrupt the natural cortisol rhythm. Our bodies thrive on routine, and irregular sleep patterns can confuse the natural balance of hormones, including cortisol.

Poor Lifestyle choices: Unhealthy habits, such as excessive caffeine intake, inadequate physical activity, and an imbalanced diet, can contribute to cortisol dysregulation. These factors may exacerbate cortisol dumping at night.

Managing Cortisol Levels for Better Sleep

My clients know the importance of creating practices and routines around the " Boring Basics":

Establish a Relaxing Bedtime Routine: Create a calming pre-sleep routine to signal your body that it's time to wind down. This could include reading a book, practicing meditation, or taking a warm bath.

Maintain a Consistent Sleep Schedule: Aim for a consistent sleep-wake schedule, even on weekends. This helps regulate your body's internal clock and promotes a healthier cortisol rhythm. Ideally, your sleep routine doesn't fluctuate by more than one hour daily.

Limit Stimulants Before Bed: Avoid caffeine, sugar, and nicotine in the hours leading up to bedtime. These substances can interfere with your ability to relax and may contribute to cortisol dumping at night.

Stay Active During the Day: Regular physical activity can help reduce stress and promote more balanced cortisol levels. However, avoid intense workouts close to bedtime, as they may temporarily raise cortisol levels.

Mindfulness and Stress Reduction Techniques: You may be unable to change your exposure to the triggers causing chronic stress, yet you can reduce the after-effects. Incorporate mindfulness practices such as deep breathing, yoga, somatic stretching, or meditation into your daily routine to manage stress and promote relaxation.

Understanding the impact of cortisol dumping at night is crucial for anyone striving to improve their sleep quality. By addressing the root causes through lifestyle changes and stress management techniques, individuals can regain control over their cortisol levels and foster a more restful night's sleep. Prioritizing self-care and adopting healthy sleep habits contribute not only to better sleep but also to overall well-being. Rest and recovery, even at night, is productive !

Creating changes in our routines and habits can be difficult when we try to go it alone. If you're interested in exploring coaching support, set up a chat with me.

Navigating the Impulsivity Conundrum in the Workplace: A Guide for All

Sun, 17 Mar 2024 22:30:01 GMT

In the world of thinking differently, people with ADHD face a particular challenge that Dr. Edward Howell called managing a high-powered "Ferrari brain" with bicycle brakes. It's hard for us to slow down our thoughts. This can significantly affect our personal and work lives. Understanding how impulsivity affects decision-making is important for success at work.

Leaning into Dr. Howell's Metaphor: Ferrari Brain with Bicycle Brakes

Imagine a high-performance Ferrari engine paired with the brakes of a bicycle—this metaphor aptly encapsulates the struggle individuals face with ADHD. Like a high-speed sports car, the Ferrari brain symbolizes a rapid flow of thoughts, creativity, and problem-solving skills. However, the bicycle brakes signify the challenge of inhibiting impulsive behaviors and actions.

In a workplace scenario, this metaphor can be quite literal. The Ferrari brain generates innovative ideas and thoughts at an accelerated pace, often pushing the individual toward quick decision-making. On the flip side, the bicycle brakes represent the difficulty in applying necessary caution and thoughtfulness to these impulses.

Impulsivity in the Workplace

Suppose we operate on autopilot with our Ferrari brain. In that case, our impulsivity may go unchecked, leading to hasty and ill-considered decisions. For individuals with ADHD, striking the right balance by being mindful is imperative to ensure that impulsive tendencies do not hinder project outcomes, team dynamics, or overall efficiency.

In the workplace, impulsive decisions can manifest in various ways, such as prematurely sharing unfinished ideas, responding impulsively to criticism, or overlooking critical details in a rush to conclude a task. These actions, while often stemming from a place of genuine eagerness and passion, can inadvertently sabotage the success of a project.

Navigating Impulsivity for Improved Decision-Making

Awareness and Mindfulness: Recognizing one's impulsive tendencies is the first step towards managing them effectively. Understanding the triggers and situations that provoke impulsive responses allows individuals to pause and reflect before acting. Do you work more impulsively when you sense excitement from the rest of the team? Does impulsivity take over when your to-do list is overwhelming? Pausing, allowing those bicycle breaks a chance to fully engage, can provide an opportunity to respond thoughtfully and with intention rather than impulsively. How can you add thoughtful pauses to your day?

Slowing down to speed up: Slowing down to speed up may seem counterintuitive. Yet, acting on impulse can cause us to make careless mistakes that hinder project outcomes, team dynamics, and overall efficiency. One way to gain the habit of pausing is through time management techniques. Breaking down tasks into manageable segments and allocating adequate time for each task, including reflection, allows for more deliberate consideration of options and potential outcomes. It can support us in managing our 'now' impulsivity.

Let go of any judgment you have about yourself when acting impulsively. Honor that impulsivity and its interplay with a creative mind can be a strength, yet it also requires self-awareness to keep you from skidding out of control. Using mindful strategies can transform your impulsivity from a liability into an asset in the professional world. By striking a balance between the Ferrari brain and the bicycle brakes, one can navigate the complex terrain of the workplace with finesse and achieve success in project outcomes, team dynamics, and overall efficiency.

If you want to learn how a coach can become your thinking partner to develop strategies to manage your impulsivity, schedule a chat with me

ADHD Adventure: The Physical, Mental, and Social Odyssey

Tue, 05 Dec 2023 13:52:33 GMT

Navigating life with ADHD (attention deficit hyperactive disorder) is an odyssey of physical, mental, and social adventure. ADHD is a well-defined and valid diagnosis, with descriptions of this syndrome dating back to 1775. It occurs across all ages, with studies from various parts of the world confirming its global prevalence, emphasizing its significance globally.

If you have met one person with ADHD, you have met one person with ADHD. It is not a simple diagnosis to navigate, making it complex not only for those of us with ADHD but for everyone who wants to support us. By understanding its entirety—biologically, psychologically, socially, and potential impacts on life—we pave the way for a more compassionate and inclusive society.

Potential Risk Factors of Unsupported ADHD

People with ADHD face a plethora of challenges beyond the commonly recognized symptoms. Individuals are at an increased risk for various health issues such as obesity, asthma, allergies, diabetes, and more. Unmanaged ADHD often leads to a lower quality of life, substance abuse, accidents, academic struggles, and other significant life challenges. Economically, ADHD burdens society, costing hundreds of billions of dollars each year worldwide.

Understanding ADHD: A Holistic Approach

Symptoms of ADHD can wax and wane, particularly in adults, based on stress levels and significant life changes such as changing jobs, having children, or an ailing loved one. You may sometimes even forget you or your loved one has ADHD when symptoms are waning. ADHD is not just about being easily distracted or hyperactive—it's a complex interplay of biological (physical), psychological (mental), and social factors.

For anyone who is part of the ADHD odyssey as an individual, a spouse, a parent, a friend, or a workplace colleague, it’s vital to have awareness about \these dimensions and how they shape the lived experience of the ADHD adventure.

The Physical Dimension: Unveiling the Biology of ADHD

ADHD isn't just a figment of imagination—it's rooted in biology and rarely caused by a single genetic or environmental risk factor. At its core, ADHD involves neurobiological differences, affecting brain structures and neurotransmitter functions. Key neurotransmitters like dopamine and norepinephrine are vital, influencing attention, impulse control, and reward processing.

Individuals with ADHD often exhibit distinct patterns of brainwave activity. Electroencephalogram (EEG) studies have revealed an imbalance in brainwave frequencies, particularly in the theta and beta ranges. Theta waves, associated with deep relaxation and daydreaming, tend to be more prevalent in individuals with ADHD, especially during tasks that require sustained attention. Conversely, beta waves, associated with focus, are often underactive, leading to challenges in concentration, impulse control, and attention regulation. These atypical brainwave patterns emphasize the neurobiological foundation of ADHD and provide valuable insights into potential strategies and interventions to normalize these patterns and improve ADHD symptoms.

Genetics plays a substantial role in ADHD. It often runs in families, and understanding the biological aspect of ADHD helps us appreciate that it's not a matter of choice but a product of how ADHD brains are wired.

The Mental Dimension: Navigating the Mind in ADHD

ADHD manifests in various ways across the lifespan. While children often struggle with attention and hyperactivity, adults might grapple with organizational challenges, time management, and emotional regulation. The mental aspect goes beyond focus—it's about understanding how ADHD influences our thoughts, emotions, and behaviors.

Emotional regulation is a significant concern, impacting individuals with ADHD. Mood swings, frustration, and difficulty maintaining relationships are part of this mental odyssey. Acknowledging these challenges helps foster empathy and support for individuals dealing with ADHD.

The Social Dimension: Connecting ADHD to Society

ADHD isn't an isolated adventure—it's deeply entwined with society and often stigmatized. Environmental factors, parenting styles, socioeconomic conditions, work, and school environments all contribute to the manifestation and management of ADHD symptoms. These social factors can either exacerbate or mitigate the impact of ADHD on an individual's life.

Society's understanding and acceptance of ADHD are critical for supporting and creating an inclusive environment for those with ADHD. Education, awareness, and reducing stigma are vital steps in this social odyssey.

Conclusion: Embrace the ADHD Conversation and Odyssey

The ADHD odyssey is a journey that transcends stereotypes and requires us to view ADHD holistically. It requires a mindset of communication that centers on problem-setting instead of problem-solving. Those of us with ADHD need to embark on the journey of self-awareness and understanding of how ADHD shows up for us. The others in our lives need to be open to interpretation; no one standardized treatment or solution will work for everyone. In embarking on this odyssey together, we can foster environments where everyone can thrive. As an ADHD coach I can work with each client to understand their ADHD experience allowing me to provide better support and work toward reducing stigma, and create a more empathetic society.

References

Faraone, S. V., Banaschewski, T., Coghill, D., Zheng, Y., Biederman, J., Bellgrove, M. A., Newcorn, J. H., Gignac, M., Al Saud, N. M., Manor, I., Rohde, L. A., Yang, L., Cortese, S., Almagor, D., Stein, M. A., Albatti, T. H., Aljoudi, H. F., Alqahtani, M. M. J., Asherson, P., … Wang, Y. (2021). The World Federation of ADHD International Consensus Statement: 208 Evidence-based conclusions about the disorder. Neuroscience & Biobehavioral Reviews, 128, 789–818. https://doi.org/10.1016/j.neubiorev.2021.01.022

Godfrey, E., Fuermaier, A. B. M., Tucha, L., Butzbach, M., Weisbrod, M., Aschenbrenner, S., & Tucha, O. (2021). Public perceptions of adult ADHD: Indications of stigma? Journal of Neural Transmission, 128(7), 993–1008. https://doi.org/10.1007/s00702-020-02279-8

Celebrating a Spectrum of Minds: Embracing Neurodiversity and Understanding Neurodivergence

Tue, 05 Dec 2023 13:42:05 GMT

Let us embark on an enlightening journey, exploring two fundamental concepts—neurodiversity and neurodivergence—that shed light on how people use a range of ways to think. We acquire knowledge and understand life through our thoughts, experiences, and senses differently. Just as artists use various colors and mediums to create their masterpieces, the human mind is a palette of diversity and brilliance.

Neurodiversity: A Mosaic of Minds

Judy Singer, the pioneer of neurodiversity, coined the term neurodiversity. "Neuro" refers to the brain and its functions, while "diversity" signifies various differences. Think of our collective brains as a vast mosaic of different tiles. Each tile represents a particular way an individual brain works and thinks. Neurodiversity is about appreciating and celebrating these different ways of thinking.New Paragraph

Understanding Neurodivergence: Being a Little Different

Inside the mosaic of neurodiversity is neurodivergence. "Divergence" refers to moving away from standard, typical expected patterns. Neurodivergence encompasses a spectrum of conditions, including autism, ADHD, dyslexia, and more. Neurodivergent individuals possess minds that operate outside the conventional thinking and sensing norms.

Like a gallery showcasing assorted mosaic techniques, neurodivergence presents a spectrum of cognitive styles and processing methods. It's akin to acknowledging that our crayon box contains an array of shades, each contributing to the beauty of our cognitive canvas.

Why it Matters: Valuing Everyone's Unique Strengths

Embracing neurodiversity and understanding neurodivergence is important because it's about appreciating the diverse abilities each person brings to the table. It's akin to having an artist's palette with an assortment of rare colors, each bringing its unique vibrancy to the canvas of humanity.

In education, understanding neurodiversity allows us to tailor teaching approaches to cater to diverse learning styles. Some people might use paintbrushes, while others use pencils. Similarly, in the workplace, embracing neurodiversity creates an environment that accommodates various work styles, fostering productivity and innovation that contribute to the bigger picture.

Navigating the Mosaic of Minds: A Collaborative Journey

Both neurodiversity and neurodivergence invite us to navigate the intricate mosaic of human cognition and individual uniqueness.

In essence, neurodiversity and neurodivergence are not deviations but unique strokes that add depth and brilliance to the canvas of human experience.

Celebrating Our Collective Brilliance

Neurodiversity and neurodivergence are not about being ‘normal’ or ‘not normal.’ They are about understanding that each person's way of thinking is a valuable and unique contribution to the world. It's an invitation to embrace the beautiful tapestry of minds, each tile contributing to the grand masterpiece of humanity. As an art connoisseur cherishes unconventional artwork, so can we cherish and celebrate the richness of neurodivergent minds.

So, let's celebrate our diverse minds, just like we celebrate the colors in a vibrant mosaic. By celebrating and understanding these concepts, we pave the way for a society that thrives on inclusivity and empathy and celebrates our beautifully diverse human experience.

References

Singer, J. (2017). NeuroDiversity: The birth of an idea.

Envision Your Best Possible Selves: Professional, Social, and Personal Domains

Tue, 05 Dec 2023 13:31:16 GMT

Why You Should Try It

Sometimes our goals in life can be elusive. Other times, we look for ways to evaluate opportunities before us. Often, our minds and non-conscious habits can get in the way, making it difficult to see our best path forward.

In The Best Possible Selves Exercise , you imagine your life going as well as possible, then write about the best possible future.

The objectives of this exercise are:

To provide your brain with what it needs to filter in new information that supports you in meeting your goals.
To increase your happiness in the present while paving the way for sustained happiness in the future.
To help you move beyond reacting to situations based on experience and open you up to ‘seeing’ new ways of being and doing.
To share a concrete tool to aid in education and preparation as you move toward taking action toward your goals.

Why It Works

By thinking about your best possible future self, you will learn about yourself and what you want in life. This way of thinking can help you restructure your priorities and increase your sense of control over your life by highlighting what you need to do to achieve your dreams.

The Process

Select three separate times to meet with yourself (or your coach) to imagine and describe your best possible self in three domains:

Personal Domain: skills, hobbies, personality, health, accomplishments, etc.
Professional Domain: job, a sense of purpose, education, skills, retirement, income, etc.
Social Domain: romantic relationships, friends, family, social activities, etc.

Step 1

Select Domain

Step 2

Take 1 minute to envision in your mind what your best possible self in the selected Domain looks like and create as much detail as possible.

Step 3

Write for 5-minutes or more about your best personal self from the first-person perspective. “I am… I feel… I….” Include every detail possible.

Once you’ve completed your notes, examine what you have written. You (or a thinking partner such as a coach) can look at the language and dive deeper into the meaning to create a detailed Best Possible Self destination.

Resources

Greater Good Science Center ~ Berkeley https://ggia.berkeley.edu/practice/best_possible_self

Laura A. King, Ph.D., University of Missouri

Sonja Lyubomrisky, Ph.D., University of California

Jeffrey Huffman, M.D., Harvard Medical School, Massachusetts General Hospital

Take Aim Tool Using Your Best Possible Self Vision

Tue, 05 Dec 2023 13:18:35 GMT

Why You Should Try It

Sometimes our goals in life can be elusive. Other times, we look for ways to evaluate opportunities before us. Our minds and non-conscious habits can often get in the way, making it difficult to see our best path forward.

In this activity, you imagine your life going as well as possible, then write about the best possible future. The objectives of this exercise are:

To help you move beyond reacting to situations based on experience and open you up to 'seeing' new ways of being and doing.
To provide your brain with what it needs to filter in new information that supports you in meeting your goals.
To increase your happiness in the present while paving the way for sustained happiness in the future.
To design a concrete tool to aid in preparation as you move toward taking action toward your goals.

Why it Works

By thinking about your best possible future self, you can learn about yourself and what you want in life. This way of thinking can help you restructure your priorities in life to reach your goals. Additionally, it can help you increase your sense of control over your life by highlighting what you need to do to achieve your dreams.

Think of it like setting up the GPS on your phone.

Know your current starting destination.
Identify your destination in detail (Not just Chinese Restaurant. The restaurant's name and complete address.)
Identify the fast route you may have to re-route occasionally, which is okay.

What to Do

Pick a challenging situation or an achievement.
Take 1-minute to envision in your mind what your best possible self looks like when the situation is no longer challenging, or you have completed the achievement.
Write for 5-minutes or more about your best personal self from the first-person perspective. "I am… I feel… I….” Include every detail possible.

Once you have completed your writing, look at what you have written. You (or a thinking partner such as a coach) can look at the language and dive deeper into the meaning to create a detailed Best Possible Self destination.

You can then start to build a map to keep you from getting lost along the way!

Enhancing Focus: A Practical Strategy for Sustained Attention for Everyone Including Those of Us with ADHD

Tue, 05 Dec 2023 13:11:14 GMT

The ability to focus and hold sustained attention can critically impact our performance in real-world situations and enhance our success in the workplace. Attention and focus are common challenges individuals have with ADHD; I mean, the first two letters of the diagnosis are attention deficit, after all. Yet, what I have discovered is there is a lot of misunderstanding and unrealistic social expectations when it comes to our ability to sustain attention. When clients, individuals, or employers want to discuss strategies around attention and focus, I always ask two questions:

What do you mean by sustained attention and focus?

How long do you feel you should be able to have sustained attention?

There are two important things to remember:

First, sustained attention is “The ability to maintain a stable state of attention while performing a mundane activity.” (1)
Second, a growing number of studies indicate that sustained attention is fundamentally a rhythmic process between focused and unfocused times. Our average ability to maintain focus ranges between 20 – 50 minutes. How long an individual can sustain focus depends on many factors, and those with ADHD naturally skew to shorter times. (2)

Think of this rhythm as charging your cellphone battery. You might wake up with a fully charged battery with a green indicator. How quickly your phone goes to yellow, lower power mode. The one where apps are not as efficient, depending on how many apps are being used, left open, and the complexity of each one. If you don’t plug your phone in occasionally during the day then the time evening hits that little indicator reads red and will eventually stop working. Our brains are the same way! We must let our brains toggle between focus and unfocused time to function optimally.

Setting yourself up for sustained attention success

Start each task with as full of a battery as possible. Poor hydration, diet, and sleep hygiene automatically deplete your attention. Your internal energy is used to stay alive versus the project at hand. The boring basics of life are essential for success.
Eliminate extra apps (a.k.a. distractions) during focus time. Turn off notifications, shut doors, put on headphones, and make yourself comfortable.
Honor your focus and unfocused rhythm each day with compassion and without self-judgment. It will fluctuate, and you can grow your ability to focus over time. Remember, studies have shown that working in periods of focus and unfocused times produces a greater performance than trying to work on a task for a long time. This method is also called the Pomodoro technique. It may be built into a productivity tool you already use, such as Click Up.
Setting up your day:
Identify a task or tasks that you need to complete.
Set a timer for your focus interval - 25 minutes is a comfortable time for many individuals with ADHD and is recommended by the Pomodoro technique for everyone.
Work on a task(s) with no distractions.
When the alarm sounds, start 5 minutes of unfocused time – take a short walk, stand up and stretch, listen to some music, restart a load of laundry, or refill your water. Try adding some physical movement to this time, and remember it’s unfocused, so no email or Slack checking. You can add that to our next block of focus time if you choose.
Repeat the process 3 more times.
Take a longer 30-minute break and start again.

Over time, you may experiment with longer focus time blocks, but remember your focus block should be no longer than 90 minutes with a 20-minute break. Longer focus time blocks reduce your performance level. Schedule those break times!

Remember, building new habits takes time, on average 66 days, but can range up to 254 days. (3) So, be gentle with yourself. Look at developing sustained attention as an experiment, play with various strategies that work for you, and celebrate progress, not perfection. At the end of each day, celebrate what worked, acknowledging what didn’t work and why so that you can adjust tomorrow.

Resources

The ability to maintain a stable state of attention while performing a mundane activity is often referred to as sustained attention (SA) or vigilance ( Mackworth, 1948 ; Langner and Eickhoff, 2013 ; Esterman et al., 2014 ).
Zhang H, Yang SY, Qiao Y, Ge Q, Tang YY, Northoff G, Zang YF. Default mode network mediates low-frequency fluctuations in brain activity and behavior during sustained attention. Hum Brain Mapp. 2022 Dec 15;43(18):5478-5489. doi: 10.1002/hbm.26024. Epub 2022 Jul 29. PMID: 35903957; PMCID: PMC9704793.

Understanding ADHD in the Workplace: Unveiling Common Challenges

Wed, 22 Nov 2023 01:49:35 GMT

Attention-Deficit/Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder affecting millions of adults worldwide. While it's often associated with childhood, it can persist into adulthood, posing unique challenges, especially in a work environment.

In creating a supportive workplace for individuals with ADHD, it can be beneficial to recognize common challenges while honoring that each individual experiences ADHD uniquely and that even individuals who don't have ADHD may face the same challenges. Challenges are often created through societal norms that work against optimal performance for our human brains and bodies.

Difficulty in Sustained Attention

Our human brains can only take so much focus time without much need for brain breaks. Many factors influence how long we can sustain our attention. In fact, you might be surprised that optimal sustained attention exists in 20 – 50-minute cycles. Individuals with ADHD do find themselves on the lower end of these cycles. If you are interested in learning a practical strategy to enhance focus and improve sustained attention read more here: Enhancing Focus: A Practical Strategy for Sustained Attention with ADHD .

Impulsivity & Decision Making

You may have heard the metaphor that those with ADHD have a Ferrari brain with bicycle breaks. This can lead to impulsive decision-making; in the workplace, hasty decisions can affect project outcomes, team dynamics, and overall efficiency. When engaging in workplace projects, it can be a struggle to think through all options before acting, potentially leading to errors or misunderstandings.

Time Management & Organization

Managing time and staying organized can create significant hurdles for individuals with ADHD. Especially when you find yourself in a role that requires multiple mental transitions during the day. One might struggle with keeping track of all the commitments, prioritizing tasks, and meeting deadlines. This challenge can cause stress and anxiety, impacting overall performance and confidence at work.

Easily Distracted

You overcome the challenge of starting a project, and distractions happen. Distractions in the workplace, such as noise, digital and people interruptions, interruptions, or not long enough working intervals between shifting tasks, can significantly impact individuals with ADHD. The challenge becomes more about reclaiming one's focus and attention rather than getting started.

Social Interactions & Communication

ADHD can affect social interactions and communication skills. Individuals may struggle with reading social cues, maintaining focus during meetings, or expressing thoughts clearly. This challenge may impact relationships with colleagues and superiors, potentially leading to misunderstandings or feelings of isolation.

Stress & Anxiety

The accumulation of these challenges often results in heightened stress and anxiety levels. The fear of not meeting expectations navigating stigmatized beliefs of what ADHD is, coupled with the daily struggle to manage ADHD symptoms, can adversely affect an individual's mental well-being and job satisfaction.

Understanding and acknowledging these challenges is crucial for every individual and every employer. Creating a workplace culture that fosters open reflection and conversation regarding individual supportive strategies can assist individuals with ADHD in feeling seen and heard without judgment. Individuals can then work with their employers to create personalized support systems to foster their thriving in their roles and contribute effectively to the organization's success.

Resources: Under construction

Grounding

Wed, 22 Nov 2023 00:11:54 GMT

Hey there! Ever heard of grounding? It's not some mystical thing – it's actually a tool for overcoming stress, overwhelm, or a lack of feeling in the moment.

What's Grounding?

Imagine this: your mind's racing with worries about the future, or you're stuck in the past. That's when you need to ground yourself. Grounding is like hitting the reset button for your thoughts and feelings.

But what is it exactly? Well, it's all about getting back to the here and now. It's reminding yourself that you're connected to your body and the world around you. And guess what? Just like your gadgets need a proper connection to work, our bodies need grounding, too.

Our Bodies and Electrical Energy

Did you know that we humans are buzzing with electrical energy? Yep, it's true! Our brains and muscles run on it, helping us move and process everything we experience. But here's the catch – when we're not grounded, it can mess with our heads. We're talking stress, anxiety, and that feeling like you're about to short-circuit mentally.

How to Ground Yourself

So, how do you actually do it? How do you ground yourself? Grounding is all about stabilizing your emotions by focusing on the world around you. It's like telling your inner self, "Hey, relax, you're connected to this amazing planet!"

Practical Grounding Techniques

Here are a couple of down-to-earth techniques you can use anywhere, anytime.

Technique 1: The 5-4-3-2-1 Exercise

Look around you and name five things you see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. It's like a sensory checklist that brings you back to the present moment and shifts your attention away from distressing thoughts or anxiety.

Technique 2: Wiggle Your Toes

Feeling overwhelmed? Wiggle those toes. Can you do the wave? Pay attention to how it feels. This simple act reconnects you with your body, the world, and the here and now.

Technique 3: See, Feel, Hear

A technique developed by UnifedMindfulness focuses on your senses without judgment or interpretation. Look around and notice what you see, such as shapes, colors, textures, and patterns. Feel your body and be aware of any sensations. Notice your clothing against your skin and the temperature of the air. Listen to the sounds around you: the hum of a fan, the chirping of birds, or the distant traffic noise. It's like an instant 'mindfulness' booster.

Technique 4: Body Scan

Find a comfy spot, close your eyes, and take deep breaths. Start at your toes or your head, then slowly move your focus through each part of your body. Does the body part feel positive, neutral, or is there tension? Notice without judgment, and if there is tension, try and relax that part of your body. Finish by resting your mind somewhere that is feeling positive or neutral.

Wrap Up

So, there you have it – grounding in a nutshell! It's a simple yet powerful way to return to the present when life gets overwhelming. Remember, it's like hitting that reset button for your mind, and it works wonders. Give it a try!

And hey, grounding and centering go hand in hand, so if you want to supercharge your inner peace, check out my Centering Article, too!

Demystifying Stress: How It Shapes Our Lives and How to Deal With It

Tue, 21 Nov 2023 23:46:53 GMT

Life is like a rollercoaster - full of ups and downs that can leave us feeling stressed. But what exactly is stress, and why does it affect each of us differently? Let's take a ride through the spectrum of stress, from the good kind to the not-so-good and learn how to navigate it for a happier and healthier life.

Eustress – The Positive One

Imagine that feeling you get when you're about to take on a new job, tie the knot, or even ride a thrilling roller coaster. That's eustress, and it's the good stuff! Eustress happens when exciting challenges come our way, sparking personal growth and goal achievement.

When eustress hits, our bodies release oxytocin, the love hormone. This chemical boost fills us with energy, motivation, and focus. It's like a turbocharge for your ambitions!

How to handle eustress? Embrace it! Recognize these moments as opportunities for personal growth and self-improvement.

Acute Stress – The Temporary Protective One

Picture this: last-minute presentations, sudden meetings, or slamming on the brakes to avoid an accident. That's acute stress, and it's a temporary bodyguard against life's surprises.

When acute stress kicks in, your body releases adrenaline, noradrenaline, and cortisol. These superheroes make your pupils dilate, your blood pressure spike, and your muscles spring into action.

Navigating acute stress is all about letting your body reset itself after the stressful event. Try calming techniques like grounding and centering to help you chill out.

Chronic Stress – The Long-Term Companion

Chronic stress is like that annoying background noise that never seems to go away. It's caused by prolonged exposure to pressure and tension, often sneaking up on us.

This type of stress often lurks in the shadows of demanding jobs, financial struggles, or ongoing relationship issues. It's a slow burn that can lead to health problems like headaches, digestive issues, and even mental health challenges like anxiety and depression.

To navigate chronic stress, the key is recognizing its long-term impact. Consider relaxation techniques, lifestyle adjustments, or seeking professional help to keep it in check.

Toxic Stress – The Silent Destroyer

Toxic stress is the darkest side of stress, often stemming from chronic adversity, especially during childhood. It occurs when we lack the necessary support and coping mechanisms.

Exposure to neglect, abuse, poverty, violence, or trauma can trigger toxic stress. It doesn't just affect your mind; it can physically change your brain, impacting learning, behavior, and overall health. Plus, it increases the risk of chronic diseases, anxiety, and depression.

Dealing with toxic stress requires more than relaxation techniques. It means creating stable, supportive environments to counter its harmful effects.

In conclusion, stress is an inevitable part of life, but understanding its different forms and how to manage them is crucial for our well-being. So, embrace the good stress, cope with the bad stress, and protect yourself from the toxic stress. Your body and mind will thank you for it!

References: Cleveland Clinic | American Psychological Association | Hutmacher, F (2021)

Info To Reboot & Reclaim You

Breaking Free from the "Shoulds": A Path to Workplace Well-Being

Understanding the Grip of "Should"

Cultivating Workplace Self-Awareness

Practicing Workplace Self-Compassion

Breaking Free from Shoulding: Elevating Your Work Performance

One Way to Shift from an Autopilot Life to a Life by Design

The Dangers of Living on Autopilot

How do we begin to break the habit of autopilot and live with intention?

The mindful sentence stem, what does it look like?

Understanding Cortisol Dumping at Night: A Guide to Managing Stress Hormones for Better Sleep

What is Cortisol?

Cortisol Dumping at Night

Causes of Cortisol Dumping at Night

Managing Cortisol Levels for Better Sleep

Navigating the Impulsivity Conundrum in the Workplace: A Guide for All

Leaning into Dr. Howell's Metaphor: Ferrari Brain with Bicycle Brakes

Impulsivity in the Workplace

Navigating Impulsivity for Improved Decision-Making

ADHD Adventure: The Physical, Mental, and Social Odyssey

﻿ Potential Risk Factors of Unsupported ADHD

Understanding ADHD: A Holistic Approach

The Physical Dimension: Unveiling the Biology of ADHD

The Mental Dimension: Navigating the Mind in ADHD

The Social Dimension: Connecting ADHD to Society

Conclusion: Embrace the ADHD Conversation and Odyssey

Celebrating a Spectrum of Minds: Embracing Neurodiversity and Understanding Neurodivergence

Neurodiversity: A Mosaic of Minds

Why it Matters: Valuing Everyone's Unique Strengths

Navigating the Mosaic of Minds: A Collaborative Journey

Celebrating Our Collective Brilliance

Envision Your Best Possible Selves: Professional, Social, and Personal Domains

Why You Should Try It

Why It Works

The Process

Take Aim Tool Using Your Best Possible Self Vision

Why You Should Try It

Why it Works

What to Do

Enhancing Focus: A Practical Strategy for Sustained Attention for Everyone Including Those of Us with ADHD

What do you mean by sustained attention and focus?

Setting yourself up for sustained attention success

Understanding ADHD in the Workplace: Unveiling Common Challenges

Difficulty in Sustained Attention

Impulsivity & Decision Making

Time Management & Organization

Easily Distracted

Social Interactions & Communication

Stress & Anxiety

Grounding

What's Grounding?

Our Bodies and Electrical Energy

How to Ground Yourself

Practical Grounding Techniques

Technique 1: The 5-4-3-2-1 Exercise

Technique 2: Wiggle Your Toes

Technique 3: See, Feel, Hear

Technique 4: Body Scan

Wrap Up

Demystifying Stress: How It Shapes Our Lives and How to Deal With It

Eustress – The Positive One

Acute Stress – The Temporary Protective One

Chronic Stress – The Long-Term Companion

Toxic Stress – The Silent Destroyer

Potential Risk Factors of Unsupported ADHD