Increasing Awareness Helps Leaders with ADHD

One of the features of ADHD is that your mind frequently consumes more information than what your brain knows what to do with. Neurotypical individuals are better at filtering information, making it easier to focus on tasks and not get distracted by noise. Attention regulation is a strength because it comes with the ability to apply the appropriate amount of attention to a situation. Individuals with ADHD have a tendency to hyper-fixate or be inattentive, which can make their performance and productivity sporadic. Sporadic performance can create distinct challenges within a workplace because both the employee and those around them see the potential the employee has when they are at their best, but they are also aware that stress, anxiety, distractions, and low interest hamper individuals with ADHD from performing to their potential.

Everything starts with awareness.

Understanding how your brain works is essential for consistently performing at your best. Brains are like cars. They all have the same basic structure, but the amount of horsepower, maneuverability, responsiveness, and stopping ability differ. The ADHD brain is like a stick shift, while a neurotypical brain is more like an automatic. One is not inherently better than another; they are just different.

Driving a stick shift requires more focus, attention, and skill than driving an automatic. You have to pay more attention to the car. You have to feel how hard the engine is working and listen to the sounds the car is making. Being mindful of these details lets you respond accordingly and create a smooth, pleasurable driving experience. Making the most of an ADHD brain is similar, except instead of listening to the signals that the car is giving you, you have to listen to your body and the world around you.

Paying attention to signals instead of noise

Remembering critical information is essential to maximizing one's potential. It is easier to remember information when one perceives it as applicable to one's daily life. The challenge for individuals with ADHD is differentiating between essential details one should retain and noise one should ignore. Giving too much attention to things of little consequence can rob you of the time and energy you need to achieve your goals.

Have you ever been to a baseball game and heard the sound of a ball hitting against a bat? When you heard that noise, was it a signal you needed to pay attention to or just background noise that you ignored? Your answer depends on the context.  

• Why were you at the game?

• Where were you sitting?

• What was your reason for attending the game?

If you were sitting in a suite during a business outing and your primary purpose for being at the game was to get to know a potential customer better, you would register that sound as background noise. If it was early in the game and you had no threat of being hit by a ball, you likely were paying attention to your potential customer and not the details of the game.

You would have heard the sound differently if you had paid $200 to sit on the third baseline and watch your favorite team with a close friend who also loves baseball. The pop would have been a signal to look away from your phone and see what was happening. You would have wanted to see if the batter just hit a home run or if a foul ball was coming your way. Context significantly impacts what a signal is versus what a noise is.  

Individuals with ADHD tend to have a more challenging time differentiating between signals and noise. Regardless of the context, their brain are more likely to pay attention to both the signal and the noise. The drive to hear and pay attention to everything can distract you from the details of what is truly important. Being distracted by noise carries the risk of not identifying the importance of critical information.

The solution

It is critical to acknowledge that ADHD brains function differently. There is no cure for ADHD. Having ADHD is not your problem. Your problems likely are that you become easily distracted, focus on the wrong things, have challenges starting projects, and hyper-fixate too much. By getting specific about the challenges you have, it is easier to develop solutions. In addition, many of the best practices for managing ADHD are also helpful for neurotypical individuals.

• The first thing you should focus on is mental health hygiene. Mental health hygiene involves eating well, getting enough sleep, exercising, and finding outlets to express yourself creatively. Be intentional about taking care of your mind and body.

• Next, it is good to have clear goals. These goals must be visual. Get your aspirations out of your head, and on to a piece of paper. This can be done through vision boards, vision statements, journaling, and form is not as important as the process. By getting your goals on paper, you can reference them daily, and reflect on how your current actions an behaviors align with your goals. 

• Develop a system for tracking what you should be doing to achieve your goals. This system should include a calendar and things to-do list. Individuals with ADHD love novelty, so do not worry if you change your system periodically. Using paper or an app is not as important as the behavior of writing things down, leaving yourself reminders, and scheduling when you will do specific tasks.

• Finally and most importantly, define what you will not do. One of the most significant challenges of people with ADHD is overcommitting to task. Overcommitting happens for two reasons. One people with ADHD are generally not good at gauging how long things will take. Two, they find many things interesting and want to pursue various paths. To succeed, you have to fight the belief that more is always better. Committing to fewer things will give you the time and energy to achieve those truly essential things.

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Summary

Having ADHD is a blessing, and it is a curse. Many of the best small business owners and creatives I know have ADHD. Their dynamic minds are their superpower. They know when they have to self-regulate and be on. They also know when to relax and allow their minds to wander. Regardless of how your mind works, you must understand your strengths, weaknesses, opportunities, and threats to build a strategy to help you succeed. We live in an extraordinary time period with access to information and support. Dedicate time to reading about ADHD. Work with coaches and therapists who specialize in helping people with ADHD. You can achieve more of your goals if you seek knowledge and help and commit to getting a little better every day. 

How to Construct Your ADHD Toolkit for Success at Work.

Feeling like your mind is a scrambled egg? Are you overwhelmed by to-dos, distractions, and a general sense of chaos? You're not alone. Many adults with ADHD struggle with focus, organization, and emotional regulation. The good news is that there are practical strategies you can implement to tame the scramble and live a more focused and fulfilling life.

This blog post draws insights from a coaching session with clients navigating the challenges of ADHD. While everyone's experience is unique, the core struggles and solutions often resonate.

Understanding Your ADHD Landscape

One of the first steps to managing ADHD is understanding how it manifests in your life. Think of it like a weather forecast for your brain. Are you experiencing a sunny "green" state where focus and productivity flow easily? Or are you caught in a stormy "red" zone, overwhelmed and unable to get anything done? Learning to recognize your internal weather patterns is crucial.

• Red Zone: Overwhelmed, can't focus, easily angered or frustrated, shutting down, feeling "locked."

• Orange Zone: Heightened emotions, difficulty focusing, increased fidgeting, anxiety rising.

• Yellow Zone: Normal state, with some challenges with focus but manageable.

• Green Zone: Highly focused, productive, and organized. Brain feels clear.

Building Your ADHD Toolkit

Just like a toolbox contains the right tools for different jobs, your ADHD toolkit should include strategies for navigating different mental states. Here are some ideas inspired by the research:

• Awareness is Key: Pay attention to your body and mind. What early warning signs are that your mood is shifting from green to orange or red? Do you clench your jaw, fidget, or experience tightness in your chest? Recognizing these signals allows you to intervene before things escalate.

• Regulation Activities: Identify activities that help you regulate your emotions and bring you back to center. These could include:

• Breathwork: Even a few minutes of deep breathing can make a difference. You can try incorporating it into your routine, like every time you get up to use the restroom.

• Exercise: Physical activity is a powerful tool for managing ADHD symptoms. Find something you enjoy, whether it's walking, yoga, or dancing. Ideally, you should do exercises that cause you to break a sweat.

• Mindful Activities: Reading, journaling, or engaging in creative pursuits like water coloring can help quiet the mind.

• Cleaning/Organizing: For some, a clean and organized space can bring a sense of calm and control.

• Spending Time in Nature: Connecting with nature can be grounding and restorative.

• Fidget Tools: Having something to fidget with, like putty, a spinner ring, or even just playing with a pen, can help with focus and reduce anxiety.

• Sensory Input: Experiment with different types of sensory input, like music (instrumental or low-fi is often preferred for focus), white noise machines, or even certain scents. Find what works for you.

• Routine and Structure: While ADHD can make consistency challenging, routines can provide a framework for your day and reduce decision fatigue. Start small and gradually build upon habits that work for you.

• Time Management Techniques: Break down large tasks into smaller, more manageable chunks. Use timers and reminders to stay on track.

• External Support: Don't be afraid to seek help from a therapist or coach who specializes in ADHD. They can provide personalized strategies and support.

Taming the Tech Beast

In today's digital world, technology can be both a blessing and a curse for individuals with ADHD. The constant notifications and information overload can exacerbate focus issues. Here are some tips:

• Organize Your Digital Life: A cluttered computer and phone can contribute to mental clutter. Take time to organize files, delete unnecessary apps, and establish an information filing system. Consistent naming conventions can make it easier to find stored files. 

• Limit Distractions: Turn off notifications when you need to focus. Use website blockers or app timers to minimize interruptions.

Remember, It's a Journey

Managing ADHD is an ongoing process, not a destination. Be patient with yourself, celebrate small victories, and don't be afraid to experiment with different strategies until you find what works best for you. You have the power to tame the scramble and create a life that's more focused, productive, and fulfilling.

Thank you for reading this newsletter. If you have ADHD or generally struggle with achieving your goals, working with a coach can help. Schedule a call to discuss how coaching could help your career or small business. https://yourpathcoachingandconsulting.hbportal.co/public