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  • I'm Becca Colao. I'm an ADHD coach. For me, ADHD means thinking too much and too fast. Not many people talk about this experience, so that’s what I do here.

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July 10, 2009

I'll take it.

Yesterday my husband was getting ready for a work trip. It's rare that he is home with me while our son is elsewhere, but it was a work day for me so the tot was at daycare, hence a rare opportunity for a few quality alone-time moments. Alas, my husband was a bit hyped up, following up on quote requests before leaving the office behind; packing; looking up baggage fees for the airline; finishing some work on a fence he's building; and so on. So when he couldn't sit with me and chat for a few minutes we had this conversation:
Him: I'm sorry. It's just that my mind is racing in a thousand directions right now.
Me:  Oh. Yeah. I kinda feel like that on a daily basis.
Him: I know.


So I realize, he may not get all kinds of girl stuff, like needing to be "understood" or "heard" or  wanting to be hugged RIGHT NOW. But apparently, he gets a fundamental chunk of what it's like to be me. I'll take it.

July 09, 2009

Mad Motivation

I work on Tuesdays and Thursdays, as well as Friday mornings. My little one is at daycare on Tuesdays and Thursdays, and those are the days I usually work on blog posts, and other ongoing projects. This Tuesday I was visiting relatives in Philly, which I really needed to do as some of them are quite old. I was going to do some work while I was there, but there were just too many visits to be made in the limited time. The Thursday before, I ended up doing family stuff with a different part of my family, which was supposed to be mixed with work but there wasn't any time for more than an emergency email.
I think that I've gotten pretty good at going with the flow, knowing that I'll get more out of whatever I'm doing then, and knowing that fighting it is often counterproductive. But even as I did this, it made me mad that I wasn't getting any work done. I wanted to post. I wanted to work on some projects I'm busy with. But you know what? That's ok for two reasons:

1. Being mad means I want to do my work. That's a good thing. It means I like what I do, and it's important to me.

2. Being mad can focus and motivate me. I noticed that back when I was writing a master's thesis; I was balancing part-time work with the thesis, and after a while of not being able to get focused time on it, I'd get annoyed. That's when I could cast other things aside and get a bunch done.

I'm not saying that anger or frustration are healthy long-term strategies for focus, but they are reasonable as indicators that it's time to buckle down, and useful sometimes to get your mind on a certain task for a while. Do they work for you, or does focus backfire when you're mad about not having time to do something you want to do? Do have other seemingly odd strategies for focus and getting things done? Please share in the comments!


June 25, 2009

6 Ways to Quiet Your Hyper Mind

A lot of people talk to me about how their minds are flooded with fast thinking, and then want to know how to make it all just chill out up there. It's just tiring and there's too much going on. Here are some ideas:

1. Occupy your mind intensely.

2. Change your physical state.

3. Check in on your physical, mental, emotional states, and take care of them.

4. Drown out some of it.

5. Identify what's going on: your mind is a speeding flood of thoughts.

6. Watch the flood of thoughts like it is a river you're standing next to.

I'll elaborate in future posts. In the meantime, try these out. But don't worry or judge if they don't work; different things work at different times for different people.

June 23, 2009

Systems: Planning on Paper

Over at Productivity 501, I just read a post about why you should use paper to do your planning, instead of, or before, working on the computer.

If you've been reading my blog, you probably have figured out part of my response: some things work for some people, other things work for other people. At which point, I want to encourage people to think about whether planning on a piece of paper would work better for you.

I use a few different systems for my own planning. I write myself e-mails with lists of ideas to work on, and reminders for myself for the next day (or next few hours). I have a paper calendar, but I have used a pda in the past; both work depending on my situation.

When I used to use Outlook or another calendar program, I would in fact often print out the current and coming week, and sit and look at it. That would help me plan. I could write in blocks I would like to do certain kinds of projects, and notes to myself. I often recommend that people use paper printouts, or big wall calendars, to look at what I call the "shape of time."

When I sit down to work, if I have more than a couple of things (or sometimes just a couple of things) I want to get done that day or look at that day, I tend to write it on paper as well, sometimes a scrap with a list written large with a fat marker. The process does help me think, and help me get clear. It does feel like it uses a different way of thinking or a different part of my mind than typing does. And I can put all the infinite distraction of the computer aside while I plan. I agree with the post that planning is a different kind of process and I like to give it that space. Even if it's only a few minutes. 

And all I want to do in this post is suggest that you think about it and possibly try it. We get so wrapped up in how "useful" computers are, or just get used to using them, that it's easy to forget that pen and paper sometimes just work better. Even if you type the list up afterwards.

What works for you?

June 11, 2009

ipod for survival

By special request (Terry M.), more about how I use my iPod to survive. And before we even go there, let me point out that it doesn't need to be an ipod. Or even an mp3 player. You can use a portable cd player. They sell them pretty cheap even at some drugstores.

As I wrote about the other day, it can be super hard, or impossible, for me to concentrate with the wrong background noise.  The ipod is my buffer. It protects me from bombardment. When I'm out in public, or even in my house and there is noise from the neighbors, or staying with family and I can hear them from the bedroom, i need my own space. Noise when I am either trying to work, or trying to chill out, or collect myself, or reboot, is like someone hurling sharp objects at me. It hurts, physically. I can't filter it out (ADHD = lack of filters). I can't just kind of integrate it into the background. It is exhausting. And unlike what some people think about working, ie that you should have a quiet environment to work "without distraction," I need music to drown out distraction. That's important, since when I get distracted, it takes extra long for me to find my way back to focus.

At some point I gave up on listening to "good" music when I was listening for survival instead of artistic inspiration. Here's what I mean: I grew up in an intellectual culture, and have had a lot of friends who are artistic, musical, intellectual, and critical. I love having those people around me, and I love seeing what people can achieve. I love being introduced to new music and art and influences. But...when you assume that, for example, pop music is "bad" or "selling out" or "not interesting enough," you're limiting yourself in a different way. I had to learn to pick the right music to accomplish the right goal: to give me a buffer. To help me focus, or chill out, or regroup, or whatnot. If it's too interesting, that might distract me from what I'm doing- or might annoy me because there is too much to listen to. Awful as it sounds, my ipod helps me survive by creating a bit of personal "muzak." Not that I actually listen to muzak, though I occassionally appreciate Brian Eno's ambient music projects; but I'm creating that affect for myself. Throw out what is "good" or "creative." As is my coaching motto, go for what works.

June 09, 2009

Hypersensitive to Noise.

I just found this lovely piece  AD/HD and Hypersensitivities that Terry Matlan posted on her new site, Moms with ADD/ADHD. It, and some of the comments readers posted in response, inspired me to start writing about dealing with supermarkets when you are overwhelmed by the lighting or other aspects of the store. Unfortunately, at the moment, I can't concentrate. I'm at the coffee shop I like to sit and write at, and I forgot my ipod. The people who work here are washing dishes. I've known from the day this place opened that the acoustics were awful news for me, so I always bring music to listen to. Right now they're washing the dishes, and restacking the clean ones on top of the espresso machine. Porcelain against steel, in a room with a marble floor and no drapes or anything else to dampen the noise.

Luckily I know that I have ADHD, and I know that I am very sensitive to noise. A bad connection on the phone can make me feel seasick, and make my eyes tear. My neighbor's stereo can enrage me. The noise right now feels a bit like physical pain. These days I try to contain the steam coming out my ears, and relatively calmly put some music or white noise on myself. Since ADHD means a lack of filters- listening to something that's bothering you is like standing right in front of a stadium concert speaker stack and trying not to hear it. At least I know now that I'm not crazy, but other people, even those close to me, probably won't really be able to understand how painful it it.

The other day a friend with ADHD responded with surprise when I told them all those sensory hypersensitive quirky things he was describing could be part of his ADHD. I was surprised myself, because I don't realize how many people don't know that sensory issues and hypersensitivities are part of ADHD. I think I've come to the end of this post but now the staff here are clanking some jars and the guy next to me is typing rather loudly, so I think I'd better just sign off before I get too stressed out. Next time, I'll go back for the iPod.

June 04, 2009

CNN.com article: "Why Can't I Concentrate?"

I love that this article about women and adhd made it into the  mainstream (cnn) press. It has some good things to offer, and a few things lacking that I'd like to point out.

Good:
"When adult ADD (or ADHD: the H is for hyperactivity) goes untreated for years, women may end up plagued by anxiety, depression, and low self-esteem."

I'd add:
A lot of women seem to end up being treated for anxiety and/or depression when their ADHD goes undiagnosed. (I used the terms ADD and ADHD interchangeably.)

Good:

"Because women are less likely than men to be classically hyperactive, their symptoms can be more subtle and easily missed. For instance, a woman with ADD may come off as chatty, peppy, or extroverted, or even as a dreamy, artistic soul."

I'd add:

Many women with ADHD lack the symptoms of hyperactivity and/or impulsivity. (There are different types of ADHD- predominantly hyperactive, combined, and predominantly inattentive.) So these womens' symptoms aren't always apparent to others at all because they aren't disruptive.

Good:

"Hormonal changes can exacerbate the effects of ADD, too. When a woman enters perimenopause, she may be even more likely to forget names or key bits of information."

I'd add:

Hormonal changes within the menstrual cycle can exacerbate effects of ADD. You don't have to wait until (peri)menopause to have hormones affect ADHD. In fact, it seems that many girls symptoms really start to show up along with hormonal changes at puberty. Many women have symptoms fluctuate at certain points during each menstrual cycle.

In summary:

Decent, basic article. Glad to see this information out there. Inattentive folks, you're vaguely represented here. Women with PMS and ADHD are a bit neglected here. It's a good start. The stories towards the end are worth reading. It's great that people are talking about women with ADHD.

May 29, 2009

Review: Flylady.net

There's a pretty powerful free online resource over at flylady.net that I hear recommended fairly often on forums and group coaching calls and the like. I wanted to check it out again because I'm always curious about solutions that work really well for some.  In my last post I talked about my general take on pre-fab systems. Now I'll get into this particular system.

Flylady is a website dedicated to helping people take care of their chores and their housekeeping. It does this by breaking down household tasks into small, often quick steps, and asking its users to tackle certain things daily (like wiping a counter-top or swishing the toilet brush in the toilet), or more often (like moving the laundry from one step to the next), and by working on different areas of the house on different weeks and days. There are some core strategies, like "shining your sink", where the idea is that if you get the sink not just cleared, but sparkly clean, it will motivate you. For good measure some self-care is thrown in, like reminders to get fully dressed in the morning, to drink enough water, and to exercise even if it is a small amount. 

The site includes background information about this system, as well as various supports, including free e-mails you can sign up for, as well as Twitter reminders. I had signed up for the e-mails several years ago to check it out, and did so again recently. The e-mails are one thing that could be overwhelming; it is 3pm as I write this and it looks like I've received 13 Flylady e-mails just today. I filter them into a folder to bypass my inbox so it doesn't clutter it up- though if you want to get reminders this might defeat the purpose. It also seems like a bunch of the simple reminders that I remember getting as e-mails a few years back now arrive as tweets, which might be better suited, if you have some way of receiving them throughout the day, just depending on the person.  Those are the quick reminders like "drink some water," or "What's for dinner?" (sometime mid-morning), or "Where's your laundry? In the washer getting smelly?" or "Where ever you are do a Hot Spot Fire Drill! 2 minutes!," i.e., get up and clean up the crap for 2 minutes, with instructions on the website. The current incarnation of the e-mails seem to be focused on bigger stuff, like areas to focus on each week, as well as testimonials, and advertising products sold on the site (some of which look pretty good, to be fair.)

For me, certain things about this system work, and certain things don't. The "shine your sink" idea actually does work for me, though I don't apply it as a ritual each morning / night as much as I use it if I am doing chores. Versions of it work, as well; when I am picking up around the whole house, it always helps me to make my bed first, even if I'm getting ready for company that won't be upstairs at all. It gives me the sense of a clear slate, I think, plus the fact that I actually can put, say, clean laundry on the bed and find it later.

The way chores are broken in down into quick steps can be really helpful, though I think there are some caveats. Here's where I'd say that for me personally, the way of thinking is useful if I apply it this way: WHEN I CAN, try a quick attack, a small step. If I try to keep up with the whole approach and do everything every day, well, that would be crazy for me. I think it would work really well for someone who doesn't have kids, or someone who is a stay-at-home mom or dad whose kids aren't the age of my toddler, say.  For me, a quick toilet touch-up sounds so simple, other than my son will either be flushing the toilet every 2 seconds as I go, throwing things in, doing something death-defying elsewhere, or throwing a tantrum that he can't play with the toilet. Similarly, unloading the dishwasher each morning would involve a toddler impaling himself with a knife, sitting in the dishwasher, etc. And I just don't use tv several times a day to allow me to do stuff like that. If I tried to do this stuff on his daycare days, when I work from home, I'd never get any work done. Finally, the end-of-the day kinds of steps, cleaning up before bed, that sort of thing, don't suit my wiring. Here's why: if I start doing dishes or picking up the floor too close to bedtime, I am too awake to fall asleep on time. I'd rather leave it a mess than be sleep-deprived. But especially for some people, the ideas about laying out clothes for the next day could work really well.

And I do apply some of those baby-size steps (I believe the site calls them "babysteps" in fact.) I always keep an eye on where the laundry is. Instead of trying to do at least a load every day, as the site recommends, I try to only start it when I know it will make it to the dryer soon after. I do my best to get it all the way to put back away as soon as possible, but again, I have to keep an eye on distraction from my actual work. I can strike a balance, say getting a couple loads done on days that I work from home, but not doing any other chores. So again, this is a matter of cherry-picking from the system those things that are useful to me. There are things I like and agree with, things I like and can't do at this point in my life, and things I disagree with. (A minor example: I like the strategy of getting fully dressed each morning, so you feel put together. I disagree with the idea of putting my shoes on in the house.) For my readers I would suggest that Flylady could be a great resource, if, and only if, you are able to check it out without a burden of perfectionism; without feeling like you have to do all of it, and without feeling like you have to agree with all of it. There are some great ideas if you can find (as always) the parts that work for you.

May 28, 2009

A Critical Eye for Adopting Systems and Tools

I want to post a review of a free online resource for keeping up with household stuff, but before I do that I want to talk about my take on what I'd call pre-fab systems. A lot of people (coaches, professional organizers, etc) have specific systems and tools they like to recommend or set up with clients. A lot of clients look for the one thing that will solve their organizational problems. I don't tend to recommend solve-everything approaches. My take is pretty generally that a given system might work for some and not for others, or part of it might work for you and part might not be appropriate. I think it is super important for people (especially those with ADHD) to look at the fit of a system or tool they read about or purchase critically, so that 


(a)they don't get swept away in awe of its novelty, putting loads of time into adopting

and using it, only to crash and burn when the daily effort and/or boredom outshine the newness of it

(b) they don't put a lot of effort and will into using something that is all wrong for them, and then beat themselves up for failing once again

Now that you've got a little background, I'll give you my review next time!

May 26, 2009

"High IQ Is No Help for Those With ADHD...

..."researchers find." Link is here, and really the biggest thing I want to say about this, is thank goodness. Thank goodness that researchers are bothering to find out this fact, which may seem obvious to some of us. The fact they are finding is not so much that high IQ doesn't "help" but that high IQ doesn't mean someone doesn't have ADHD.

I sometimes find it surprising that we have to be told this. Maybe that's because in my training as an ADHD coach, at some point I learned that one characteristic of ADHD can be a mismatch between achievement and potential for achievement, where IQ might be one measure of such potential.

I have been personally fortunate never to have anyone tell me that I couldn't possibly have ADHD because I was too smart, or had gotten through too much school, despite having made it through a Master's degree, and through some doctoral research, before even knowing what ADHD is. But I have gotten to know people who have, including some of my clients. This has included the particularly nasty cases where a previous diagnosis was dismissed simply because of some success in academics.

I think this notion that IQ or book smarts or whatnot could exclude ADHD is particularly insidious for people who also don't have the obvious target written all over their faces of obvious hyperactivity. The same holds for other with very quiet disabilities (such as learning disabilities). If you are one of these people, take heart that not everyone writes off your struggle. Luckily, there are people, including doctors, who get it, or who even have ADHD themselves and are open about it. And three cheers for folks like those at Yale who use their credentials to make things easier for us.