In response to my post last week about habit trackers and what they are good for, I’ve received a lot of requests for what I would recommend. I am also often asked this by my coaching clients , and essentially it comes down to what you want to track and what your personal requirements and preferences are. Identify Your Goals and Preferences Knowing a bit about your goals and preferences will help you select a habit tracking system that aligns with your objectives. Use this article to consider what you need. The first step to finding the right habit tracker is to understand what you want to accomplish. DO NOT go down that rabbit hole without setting some parameters for what you are looking for, especially if you are neurodivergent. There are many habit tracking service providers, and they are all good at selling the benefits of their product, so the most important thing is to know if you’re interested in the benefits they’re offering. Consider the habits you want to monitor. These might include: Positive habits: Water intake, journal writing, exercise Habits to reduce: Alcohol consumption, excessive screen time Habit tracking can be helpful if, for example, you suffer from time blindness. I am always surprised by how often my head says I haven’t done journaling ‘for ages’ for example and then I check my habit tracker and find out I only wrote something two days ago. Sometimes combating time blindness is about allowing your brain to acknowledge that you do things. Again super important if you are neurodivergent. Other key questions you might want to ask yourself are: Do you want to improve your fitness, enhance your productivity, or manage your time more effectively? Is simplicity more important to you than gamification? Are you a fan of good old fashioned paper and pen or do you have an iPhone or Android that you would like to use? How important is it for your tracker to sync with your laptop or your tablet? Below are some areas to consider when considering your own personal preferences. Some of them may not apply to you, but some might help you figure out what you want from a habit tracker so that you can get one that does the job. In addition to some suggestions, I’ve included some criteria I use myself.
For individuals with ADHD, the seemingly simple act of receiving compliments can often feel like navigating a complex emotional maze. The ADHD brain, wired for constant stimulation and self-criticism, tends to dismiss positive feedback, especially regarding tasks or abilities that come naturally. Let’s explore the challenges of accepting compliments for those of us with ADHD and consider what practical strategies there are to overcome these hurdles, ultimately leading to improved self-esteem and social interactions. The ADHD Compliment Conundrum: People with ADHD frequently struggle with low self-esteem and negative self-perception. This can stem from years of struggling with executive function, time management, and societal expectations. As a result, when faced with praise, the ADHD brain may automatically discount or reject the compliment, often before the individual has even fully processed it. Strategies for Success: 1. Embrace Verbal Processing: One effective technique for managing the immediate dismissal of compliments is to verbalise your thoughts. By saying your reactions aloud, you create an opportunity to catch and challenge negative self-talk. This process allows you to consciously examine your thoughts and potentially reframe them in a more positive light. 2. Recognise and Celebrate ADHD Strengths: Many individuals with ADHD possess unique talents and abilities that they may overlook because these skills come easily to them. It’s crucial to understand that what feels “effortless” to you might actually be a special talent. Take time to identify and appreciate your ADHD-related strengths, such as creativity, hyperfocus, or out-of-the-box thinking. 3. Practise Acceptance Through Simple Responses: Even if you don’t fully believe or internalise a compliment, responding with a simple “thank you” can be a powerful first step. This practice acknowledges the other person’s kindness and helps rewire your brain to become more receptive to positive feedback over time. 4. Seek Clarification and Specifics: If a compliment feels vague or difficult to process, it’s perfectly acceptable to ask for more details. Requesting specifics about what the person appreciated can help make the compliment feel more concrete and easier to accept. 5. Reframe Your Perspective on Compliments: Remember that accepting a compliment isn’t solely about you – it’s also about allowing the other person to express their appreciation. By shifting your focus to the giver’s intention, you may find it easier to receive praise graciously. 6. Incorporate Positive Affirmations: Regular use of positive affirmations can help build a more robust and positive self-image. Take time each day to remind yourself of your strengths, accomplishments, and unique qualities. This practice can make it easier to accept external compliments as they align with your internal dialogue. Learning to accept compliments with ADHD is a skill that requires patience and practice. As you implement these strategies, be kind to yourself and acknowledge that change takes time. With consistent effort, you can develop a healthier relationship with praise, leading to improved self-esteem and more positive social interactions. Remember, your ADHD brain may initially resist compliments, but with these tools and techniques, you can learn to embrace and benefit from the positive feedback you receive. Celebrate your progress, no matter how small, and continue to work towards a more confident and self-assured you. You can download our free ebook “Thriving with ADHD at work” and there are also Access To Work resources available .
I know I don’t fit the stereotypical image of someone with ADHD. I got good grades in school, and I have a successful career, but I suppose that’s what makes writing this feels important. I got my diagnosis of ADHD, combined type, in Jan 2021. It was a rocky start to the year but overall, it was an overwhelmingly positive experience. Can you imagine what you’d think if an educated professional turned around and told you, “ This is why you are the way you are.” Wouldn’t you be grateful? I was ready to give it a label, and it made me feel more ok about myself and allowed me to lose some of the shame I didn’t even know that I carried around. I felt good about the label as to me, it explained so much. It is as if someone has found the manual that goes with my brain and reading and understanding about my own ADHD has really helped me understand myself better. While I haven’t told many people, I have told a few, and the most common question I get is, “Do you wish you had known sooner?” When I look back all I can see and appreciate is how I navigated my way through school and work, how and why I made certain decisions at times in my life, and I do so without feeling regret or blaming my parents. If anything, it tells me that my abilities are limitless. I also feel positive because, when I look forward, there’s no need to fix anything. I’ll just find what works for me, and that’s ok. As far as my life has gone, I have done well, but I know I have been hard on myself at times, so if anything, this diagnosis has given me permission to be kinder to myself. Here is where having ADHD and getting a diagnosis differs from not knowing that you have it. I’m simply able to allow myself to be …. Happier . I hope that this opens up more conversations about neurodiversity. I’m certainly open to questions and discussions. What are your thoughts?
Access To Work updated their online application in October 2023. This video pertains to the application process before this change. In this video, I created a step-by-step tutorial guide to help people with ADHD easily apply to the Access to Work grant scheme. This scheme allows individuals to access funding for things like ADHD coaching, assistive technology, and support workers. Applying for this grant can be a daunting process, especially for those with ADHD. However, my tutorial simplifies the process and breaks it down into easy-to-follow steps. By the end of the video, viewers will have a clear understanding of how to apply for the grant and will be one step closer to accessing the support they need to thrive in the workplace.
The Link, Impact of Dopamine, and 4 Pillars for Recovery Looking to understand addiction and ADHD? This video will explore the connection between ADHD and addiction, including how the symptoms of ADHD make individuals more susceptible to addictive behaviours. You’ll learn about the impact of dopamine on addiction and how medication can be used to help reduce the risk of addiction. We’ll also provide you with four pillars to help protect yourself from addiction, including education, prevention, awareness, and self-care. If you or a loved one is struggling with addiction, this video will provide valuable insights to help guide you on your journey towards recovery.
In today’s fast-paced and demanding professional landscape, individuals with ADHD often face unique challenges. The workplace can be a battleground of distractions, deadlines, and constant pressure, making it difficult for those with ADHD to navigate and excel. As a certified ADHD and life coach, I understand that thriving in such an environment requires not only self-awareness and resilience but also effective advocacy for your unique needs. In this blog, we’ll explore strategies to help professionals with ADHD not only survive but thrive in their careers while confidently advocating for themselves. 1. Embrace Your Strengths While ADHD can present challenges, it also brings a unique set of strengths. Individuals with ADHD often possess creativity, hyperfocus, and out-of-the-box thinking. However, it is important for your place of work to recognise that you are just that, an individual. Each person with ADHD is uniquely wired and with that, bring their own skill set. You need to embrace your unique set of skills and leverage them to your advantage in the workplace. Identify tasks that align with your strengths, allowing you to shine and make a meaningful impact. 2. Develop Self-Awareness Understanding how ADHD manifests in your daily work life is crucial for success. Take the time to identify your triggers, distractions, and optimal working conditions. Are you more productive during specific times of the day? Do certain environments enhance your focus? Knowing what makes you happy alongside your strengths and challenges will empower you to create a work routine that maximises your productivity and minimises stress. 3. Implement Time Management Techniques Time management is a common struggle for individuals with ADHD, but it can be conquered with the right strategies. Break down tasks into smaller, more manageable steps, and use tools such as calendars, planners, or task management apps to stay organised. Set realistic deadlines and prioritise tasks to avoid feeling overwhelmed. Regularly reviewing and adjusting your schedule can help you stay on track. 4. Create a Supportive Workspace Designing a workspace that minimises distractions and maximises focus is essential. Consider factors such as lighting, noise levels, and organisation. Noise-cancelling headphones, task lighting, and decluttering your workspace can create a more conducive environment for concentration. Communicate with your colleagues about your needs and work together to create a supportive office culture. 5. Advocate for Accommodations You may feel uncomfortable telling your employer about your ADHD but don’t hesitate to communicate your needs to your employer if they need to make accommodations for you so that you thrive in your workplace, enhancing performance. Whether it’s flexible work hours, remote work options, or specific tools and technologies, advocating for reasonable accommodations is a key aspect of self-advocacy.You might find that your company suggests working in a calmer, quiet environment, yet you struggle with the silence. Maybe you work better in groups where there is background noise. Make sure your employer knows what you need and how they can help you achieve that. Clearly articulate how these accommodations will benefit both you and the organisation. 6. Build Strong Relationships Cultivating positive relationships with colleagues and supervisors is crucial for professional success. Communicate openly about your strengths and challenges, fostering an environment of understanding and support. Educate your team about ADHD, dispelling myths and promoting a culture of inclusivity. Strong relationships can lead to increased collaboration and a more harmonious work environment. The real job satisfaction comes from a feeling of being trusted at work. Your employer should recognise that you can achieve the business goals set, even if it means achieving them in a different way to other employees. The end result is exactly the same. 7. Leverage Technology Take advantage of technology to streamline your work processes. Task management apps, reminders, and productivity tools can be invaluable for staying organised and on track. Set up alerts for deadlines, meetings, and important tasks to help you manage your time effectively. Experiment with different apps to find the ones that align with your preferred working style. 8. Invest in Professional Development Continuous learning and skill development are essential for career growth. Identify areas where you can enhance your skills and knowledge, and pursue professional development opportunities. This proactive approach not only demonstrates your commitment to personal growth but also positions you as a valuable asset to your organisation. 9. Practice Mindfulness and Stress Management The demands of the workplace can be stressful, especially for individuals with ADHD. Incorporate mindfulness and stress management techniques into your daily routine. Whether it’s meditation, deep breathing exercises, or regular breaks to clear your mind, these practices can help you maintain focus and resilience in the face of challenges. 10. Seek Mentorship Connect with an ADHD coach like myself who understands the nuances of navigating the professional world with ADHD. Seek guidance from individuals who have successfully overcome similar challenges. Their insights and advice can be invaluable as you navigate your career path. Additionally, consider joining support groups or online communities where you can share experiences and learn from others with ADHD. In conclusion, thriving in the workplace with ADHD is not only possible but can lead to remarkable success. By embracing your strengths, developing self-awareness, advocating for accommodations, and fostering positive relationships, you can create a work environment that supports your unique needs. Remember, you are not alone in this journey, and by advocating for yourself, you contribute to a workplace culture that values diversity and inclusivity. With the right strategies and mindset, you can not only overcome the challenges associated with ADHD but also excel in your professional endeavours. Maybe you’ve just been diagnosed and are struggling to decipher all the information about ADHD, how it pertains to you and how you can confidently but also authentically build the work environment that is conducive for you. Book a call with me and we can chat through how you can embrace your neurodiversity and allow yourself to thrive.
