Category: ADD

5 Ways to Keep on Track

4/22/2023

Stay Strong Through the Spring

Slow down to maintain your academic momentum.

In previous posts, we described how neurodivergent individuals can slow down to make sure they know where they are going and get clarity on their overall direction.

Even when you are busy, it is crucial to set aside regular time, just for you.

Struggling learners don't always know how to do this. You may fill your schedule with external stimulation and social media, instead of keeping in mind what you need to get done.

A recent Psychology Today article shows how turning down the noise helps. It lists ideas for prioritizing focus and concentration, as well as tips to limit distractions from technology.

Students can find ways to sustain traction throughout the term. To study successfully, you can decrease mental clutter, identify your inner directives, and build each day from there.

5 Ways to Slow Down & Maintain Academic Momentum

1. Take on less.

Neurodivergent learners can be people pleasers. We sometimes bite off more than we can chew, only to realize later that we overcommitted. We really mean to follow through when we say yes to helping a friend move, or volunteering for a cause. Yet when the day arrives, we may recall that we already had a pressing deadline.

It's ok to hold off before committing to helping out. Check your calendar, tell people you will think about it. The world revolves without our input!

People who are wired differently need to secure our own oxygen masks before assisting others. This is key for our success in both academic and professional contexts.

2. Take in less.

Rather than helping you chart your own course, using media, message threads, or your inbox as a companion is essentially looking to external cues to shape how you think.

While it may be harmless to consume media in balance, as an occasional break from academic tasks, relying on the web for structure can leave you feeling confused.

The bottom line: Don't let artificial intelligence dictate how you think.

People who are wired differently benefit from less input so they can concentrate. Letting go of overstimulation in service of clarity will help you be deliberate in how you design your day.

Do fewer things better, rather than spreading yourself thin. You can't avoid platforms connected with academic or professional responsibilities, but you can leverage selective life choices, minimize overwhelm, and keep your mental state relatively un-pressured.

3. Do less.

Rather than filling up all your time, try doing nothing with some of it. Get quiet. Figure out what matters to you.

Neurodivergent individuals have a difficult time discerning our own inner directives when faced with external inputs, such as influences from friends, parents, the internet, and the news. This can create a disconnect from our own lived experience, where we second guess our assessment of a situation or dismiss our instincts.

Let yourself dream. Take a walk in nature and let your mind go where it will.

This will help you remember why you are in school, connect with your direction, bolster your confidence, and help you cross the end-of-semester finish line.

4. Take time for things that nourish you.

Learners who are wired differently can find quick ways to recharge. Choose simple study breaks that allow you to focus on the finish line. For example:

Go on a hike with a friend who inspires you.
Play your guitar in between writing papers.
Take a day trip for a quick change of scenery, rather than flying to another city.
Listen to a podcast about something that fascinates you.
Visit your local museum or an art gallery.
Explore a new library or cafe.
Let your eyes take in colorful produce at a farmers market. Inhale the aroma of fresh flowers, enjoy live music, and watch people.

5. Prioritize things that will make your semester a success.

To cross the academic finish line with a feeling of accomplishment, structure a balanced approach to downtime, wellness, and effective study habits. Ask yourself:

Do you need to arrange meetings with tutors, study groups, teachers, or professors?
Do you have physical health, mental health, or medical needs to take care of?
Do you know the things that will support a balance between your body, mind and spirit?

What will it take for you to feel truly satisfied at the end of your semester?

Jot down your ideas in a notebook, brainstorm with a friend or mentor, or create small milestones that support your larger academic goals.

Academic success can feel complicated! Neurodivergent learners can take steps to simplify, prioritize supportive resources, and finish their high school or college semester strong.

Looking for support in maintaining momentum so you can move forward on your goals? Schedule a complimentary information session.

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As an executive function coach and academic tutor, I specialize in helping individuals with learning differences exceed their goals for academics, organization, and college transition.

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Spring Ahead? Do This Instead.

3/24/2023

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Know What You Are Running Toward

Last week, we moved our clocks into Daylight Savings Time, which we call springing ahead.

Springtime is also an opportunity to take stock of how the year is progressing as far as making progress toward life goals.

For neurodivergent individuals, it can be hard to gauge if one is on track with academic and professional intentions. Not only is it difficult to evaluate the success of steps already taken, but it also can be tricky to do the planning necessary to have a road map in the first place.

According to Yogi Berra, the Hall of Fame catcher for the New York Yankees in the 1950s and ’60s, "If you don't know where you're going, you'll end up somewhere else."

In other words, if you don’t have a clear goal in mind, slow down and take a pause.

As a person with ADHD, I was moved by listening to a recent episode of The Science of Happiness podcast through UC Berkeley’s Greater Good Science Center, where scientist and autism advocacy leader Temple Grandin reflects on how she needed to first discover what she was passionate about in order to understand how school endeavors could actually help her get there. I could relate!

“I was absolutely not motivated to study. I had basically just messed around and not done any studying. Then my science teacher came along, and what he did, is he gave me the motivation to study because now studying was a pathway to a goal of becoming a scientist.”

Identifying her aspirations inspired Grandin to develop study skills — not for the sake of using them — but so she could leverage academics to get where she wanted to go.

Being in touch with one’s interests is crucial for neurodivergent people to access academic motivation. Finding something she loved to do helped Grandin recognize that school could be relevant.

Curiosity supplies students with a self-generated reason to learn. Helping them explore what may spark their interest is the best way to reach them — and discovery can be a long process.

Knowing yourself takes time.

Speed is one thing. But if you don't know where you are going, it might be better to postpone big decisions until you gain more clarity. I've had students in the past few years who needed to pivot due to unforeseen life circumstances. Whether it was pandemic challenges, a family loss, or an unexpected health crisis, it became clear to several families that their student needed to temporarily pause an academic pursuit, regroup, or at the very least, slow down.

Keep goals simple.

Know your limits and your bandwidth, and tackle one goal at a time. People with executive functioning struggles can get easily distracted from their most important needs. Recognizing what is most significant requires self-inquiry and wisdom.

Your inner wisdom is your best ally.

The things that make you unique are also your greatest gifts. This is especially true when it comes to excellence in academia and the workplace. Take time to get quiet and explore things at a slower pace, if you aren’t sure what brings you joy. Take a long walk, experiment with something new, and get to know what inspires you.

Mentorship played a key role in helping Grandin find her connection to academia. “I cannot emphasize enough how important mentors are. Without my aunt and without my science teacher, I don’t think I would have gotten through high school.”

Looking for support in discovering what makes you tick so you can move forward on your goals? Schedule a complimentary information session.

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As an executive function coach and academic tutor, I specialize in helping individuals with learning differences exceed their goals for academics, organization, and college transition.

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Achieve Your Goals with Self Love

2/6/2023

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Valentine's Day Starts with You

During the month of February, many people focus on relationships with others. If you struggle with executive functioning, prioritizing your relationship with yourself can propel you more deeply into the goals you may have set for the new year.

Like many people, some of your New Year’s dreams may seem to fall away as time passes, if maintaining traction is not your strong suit. You may have a learning difference, or just be like most of us: Life happens, and we get derailed.

If you like to dream big, but tend to drop the ball when it comes to execution, consider slowing down. You know what they say about too much of a good thing! You might have an even better experience when you don't cram too many "wonderful" activities into your valuable schedule.

Our culture tends to push us to achieve, sometimes before we even know what to do, or why we are doing it. Without deliberate measures to keep us on track, we can get pulled in every direction. Routine demands of everyday life can pressure us to let some of our longer-term plans fall by the wayside.

Where is the self-love in this?

Even during downtime, we can push ourselves. I have at times bitten off more than I needed to chew, such as taking a relatively ambitious 2.5 hour drive to a beautiful coastline. While these day trips were gorgeous and fun, they also required a commitment to an intense commute. By contrast, I've gotten tons of enjoyment from 15 minute jaunts to a stunning local park. I even had time to get a slew of other things done that day!

Tapping into the quieter parts of yourself can yield precious insight.

Why not schedule less, listen more, and make sure the activities you ARE prioritizing are the things that will make the most difference for you? Self-love is about discernment, and starts with inward reflection. It requires stepping back from external distractions that pull your attention.

You can focus on signals from the outside world once you are ready, but if you first know what will balance your life, you will make more strategic decisions, and say yes to options that will be both energizing and inspiring.

A recent Forbes article on 6 Ways to Practice Self-Love describes a number of options for cultivating better relationships with ourselves. It also lists 5 benefits of doing so, including happiness, self-acceptance, self-esteem, self-awareness, and self-forgiveness.

What do these 5 benefits of practicing self-love have to do with staying on track with goals?

Happiness - While delayed gratification can be challenging for neurodiverse learners, seeing your progress can bring a lot of satisfaction. Our brains like little accomplishments. You can make the process of getting things done as pleasant as possible by rewarding incremental steps and small achievements.

Self-Acceptance - Make academics relevant to you by exploring what captures your imagination. You are wired the way you are wired, and you find certain topics more interesting than others for a reason. You are designed to be a specialist in areas other people may never know much about. This is something to celebrate! Owning your brand of brilliance will boost your confidence. Get to know your secret sauce. Learn how to make this work for your teenage career exploration, as well as high school, college and postgraduate studies. If you want college to be a part of your education, highlighting your unique gifts will differentiate your candidacy from that of other applicants.

Self-Esteem - Getting things done makes everyone feel better better about themselves. To make real progress toward your vision, you have to learn how to become consistent. Even if you struggle with organization, time management, and accountability, getting support can help you stick to your goals.

Self-Awareness - Which pursuits could brighten your day and make you feel more alive? Learning what motivates you can be one of your greatest strengths. Take the time to slow down and explore your passions, because you can transform them into academic “superpowers.” Go off the beaten path, and do something just for you. If you are unsure of how to pursue an independent interest, a skilled mentor can help.

Self-Forgiveness - If you have ADD, ADHD, or a learning difference that can derail your attention, let go of self-judgment each time you fall off track. Recognize that everyone has imperfections, and focus on the progress you ARE making. They key is to get back on the horse as soon as you can so you can enjoy greater momentum. Resilience is your friend.

You may have a vague sense of your academic and professional aspirations, but have a hard time visualizing the roadmap of how to get there, and the specific guardrails that can guide your success.

Start goal setting by tapping into who you really are, what you care about, and what drives you. You can create greater traction by slowing down, listening to your inner purpose, and connecting your planning to your deepest needs. You may get your best ideas in the shower, when you are half asleep, or when you are in the middle of a routine task. Capture that inspiration by recognizing when it resonates for you. Write it down, keep it in a note on a device, or say it out loud to yourself. These are your “aha!” moments.

Greater clarity can yield the insight that leads to next steps. It is the fuel that can propel you in a direction that feels like the right thing for you. This inner awareness can keep you motivated on that path.

Whether you prefer mind mapping, vision boards, journaling, or some other tool of inner exploration, the intention is to make a dedicated practice of uncovering more about yourself and your priorities.

Commit to making your life goals a reality by spending more time with your authentic self. Once you identify what you value, and what you feel motivated to achieve, you are then in a position to map out the steps that will support your vision. If you have a hard time organizing a game plan for large projects, you can enlist a mentor or coach to guide you in its execution.

Looking for support in living your authentic life and moving forward on your goals? Schedule a complimentary information session.

As an executive function coach and academic tutor, I specialize in helping individuals with learning differences exceed their goals for academics, organization, and college transition.

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