Tag: ADHD symptoms

Time Blindness in ADHD: Simple Strategies to Implement Straight Away.

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Blindfolded woman in front of clockface to represent time blindness.

Time Blindness in ADHD: Simple Strategies to Implement Straight Away.

Time blindness is a very familiar phenomenon for my clients with ADHD, and it may be for you, too. Broadly speaking, time blindness is a difference in the perception and awareness of time passing.

It can affect people in various ways, for example:

A) being unable to estimate the time it may take to do a task,

B) having no sense of time passing while engaged in something,

C) struggling to sense future events coming up and act accordingly.

Let’s look at the above three aspects of time perception and consider some possible strategies for each of them in turn.

A. Difficulty in estimating time accurately.

This difficulty can take the form of both under and over-estimating the time it takes to complete something.

Time underestimation.

The result of underestimating time can often have dire consequences in the workplace.

For example, when we believe that each job will take less time than it actually does, projects and assignments start to build up as we find they take longer, thereby pushing other tasks further into the future. At some point, the accumulated backlog of tasks becomes overwhelming, and we feel we cannot cope at work.

Another example would be a person who needs to leave the house by a particular time and reckons it won’t take them long to get ready. However, in reality, they are inevitably late leaving the house every day.

I have worked through this challenge with various clients over the years, and usually, the primary reason comes down to underestimating time in some way or another. Once we have established this, it’s relatively straightforward to work through each part of getting ready and develop a more realistic estimate to enable them to leave the house in time. For more on that topic, go here

Time overestimation.

Overestimating time is often associated with some of the less pleasant activities or those tasks which don’t hold so much interest for us. This can stop us dead in our tracks, as really, who’d want to start washing up believing it’s going to take 45 minutes or start writing an email, suspecting it will take at least half an hour – maybe more?

Strategies for time estimation

So, what’s the solution for these internal time warps?

Well, one of the most effective ways is actually to time yourself to begin with. YES, with a stopwatch if necessary. This enables you to accurately identify how long something takes to complete.

I have created a simple tool you can use to help you do this. It’s called the Time Estimation Tool, or TET for short, and you can download your copy here.

        The TET enables you to keep testing out your “guesstimates” and then adjusting your techniques based on the real-life results you get. Mostly, when people have done this exercise, they are surprised to discover the actual amount of time things take. With practice, and applying it to various different life situations, this can revolutionise people’s time management skills in all kinds of positive ways.

TIP: Using clocks and watches, various timepieces and reminders and alarms on our phones or smart watches can help familiarise us with common time periods in our individual circumstances.

Find out what works for you, either audio or visual ways of seeing the passage of time or a combination, until you know for sure how long these things take you.

The effect of having small chunks of certainty in an often windswept existence is strangely comforting and provides a firm foundation to build on.

B) Having little sense of time passing when we are engaged in something.

It is hard enough to get going on something and feel we can sustain focus on something without interrupting ourselves to look at the clock. That is what many of my coaching clients have told me over the years. We are usually talking about hyperfocus. 

For those not in the know – you could liken hyperfocus to very heavy sleep where nothing gets through; even a loud bang next door or a car alarm going off is not enough to wake you. On the other hand, the kind of sustained focus with awareness is more like a light sleeper, one who is sleeping, but noises like thunder or a ring on the doorbell would waken them sufficiently to notice what’s happening around them.

One is so intensely focused on the matter at hand that there is no awareness of anything else. The other is still focused, yet with the possibility of dipping in and out of focus on the task to notice, for instance, hunger, noises, other people, and, of course, what time it is, as well as the significance of that information.

Strategies for noticing time passing while engrossed in something.

  1. Again, you can use anything that gets your attention, like a noise, a timer, or a message; some people even ask someone to come and tell them it’s time to eat, stop, or whatever else needs to be done.
  2. Another effective strategy is to set yourself up with an intention beforehand. For example, I will work for 20 minutes on X, then stand up and walk to fetch water and stretch for 5 minutes.

In this way, you are priming yourself to bear time in mind when you first set out to do something.

3. You can also make a pact to check in with yourself at intervals throughout the day, say mid-morning, lunchtime, mid-afternoon, and (at a time which can be particularly tricky for many with ADHD) at the close of the working day. Yes, you may well need a check-in at 5 pm to tell you to wrap up and literally get ready to go home. Many people overwork and extend their working hours more by accident than design, simply due to not noticing time going by.

      You can build this up in small increments until you have more awareness of time passing throughout the day.

C) Not sensing future events coming up and acting accordingly.

Time blindness results in perceiving events as literally less “real” the further away they are in the future. This lack of awareness of the distance of future dates and events causes ADHD-ers to be chronically underprepared when the time inevitably does come. Life will be full of unpleasant surprises as a result, leaving you feeling demoralised and often at a disadvantage.

Examples:

  • Lack of awareness of how close or far away events are in time leads to leaving things to the last minute – e.g.  Not realising the due date for a bill until you get a final notice or a court summons.

         Not seeing your holiday dates coming up might lead to you not packing the suitcase until the last minute or realising your passport is out of date when it’s too late to do anything about it.

  • Another common circumstance of time blindness comes when preparing for well-known future events – knowing there is a deadline for handing in a piece of work, for example, but being very hazy about when that is. In coaching sessions, many people have told me,” Oh, it’s in a couple of months, I think.” When I asked them the exact date to put in their calendar or planner, they had to go and look it up and were, in many cases, surprised to find it was rather sooner than they thought.

Once these clients firm up their knowledge around due dates and record them where they can easily refer to them, they find it much easier to make a realistic plan to get the work done in time.

  • Not doing things for our future selves is another result of time blindness. Often, because of impulsivity added to time blindness, we enjoy ourselves so much in the moment that we forget the needs of our future self. This can lead to burnout, energy crashes, or just plain overwhelm, as our self-care needs continually get put on the back burner.

Strategies for dealing effectively with future events.

  1. Make time visual and external to your brain whenever you can, using calendars, wall charts, and diaries. If you are OK with checking digital devices, then use those too.
  2. Identify precise dates and times when events are happening to be sure to set reminders and timers for them. You may want to remind yourself a few times they are coming up soon, as well.
  3. Practise asking yourself, “What would future me thank me for doing right now?” That extra glass of water, healthy option, or money in the bank can very likely help “future you” maintain your equilibrium.

Fortunately, there are many strategies that you can employ to combat time blindness.

  • Using methods which make time more “real” for you,
  • Experimenting to find out which of them works for you, and
  • Implementing one or more of the above strategies, you will be able to bring more awareness and skilfulness into your dealings with this elusive construct we call time, and live your life more smoothly and enjoyably as a result.

Anna Schlapp B.A., ACC, ACCG, is a certified ADHD coach, coaching people to understand and manage their unique time perception more productively. If you would like to explore this or any other of your ADHD traits with a highly experienced coach of more than ten years, you can contact Coach Anna here.

 

Get More Done With 3 Easy Ways to Boost Hyperfocus

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Get More Done With 3 Easy Ways to Boost Hyperfocus

Hyperfocus is an extreme form of focus. It has a range of effects and uses, from the awful to the awesome. My coaching clients often ask me if there’s a way to switch hyperfocus on or boost hyperfocus. They would like to take advantage of the lift it gives their productivity. Their desire is to get hyperfocus more under their control. Many times, it just seems to “happen,” and not necessarily when they want it to. Getting into hyperfocus is not so much about flipping a switch as creating the ideal environments where hyperfocus can flourish.

To get yourself into a state of hyperfocus:

  1. Clear the decks
  • Carving out or defining some time for the project or task you wish to hyperfocus on is an excellent first step. Dedicating thought to when, and for how long, can help clarify further. 
  • You may need to clear your space; this could be the physical space you want to work in or your virtual space. Getting clutter out of the way will give a boost to your ability to focus efficiently.
  • Get any outstanding items off your to-do list that might surface while you are busy, and off your mind. The last thing you want is having your focus broken into by thoughts of urgent emails you need to write or payments that will incur a penalty if you miss the deadline. 

 

  1. Remove potential distractions
  • Dealing with distractions before they happen is a sure way to promote hyperfocus. For example, you may decide to work on your project at night or early in the morning when no-one is around. Or choose a weekend when everyone is away to focus better on one thing. 
  • Alternatively, consider temporarily moving yourself to an undisturbed location, if it’s busy where you live or work. Try also using ear defenders to block out external audible distractions.
  • Some people find the opposite works best for them – they need something to concentrate against to focus well. Many use music, white noise, or other sounds as a background, or go to busy cafes to get things done.

 

  1. Make it easy by being prepared
  • Get yourself ready to hyperfocus: for many, physical exercise or movement of some kind before settling to something is a must for being able to focus. Make a point of having food and drink to keep you well-fed and watered while you work. This will optimize the brain energy you need in order to hyperfocus and increase your productivity.
  • Make the project or task you want to hyperfocus on seem as appealing as possible. Use that fantastic creativity of yours to find new ways to look at or approach the task. 
  • Save time and frustration by optimising your environment and gathering materials and equipment for your project together beforehand. 
  • According to Shawn Achor, in his book “The Happiness Advantage,” people find it much easier to manage their attention when they’re happy. Part of your preparation can involve using your knowledge about what makes you happy. The neurochemicals involved in happiness can put you in a good place for being able to direct your attention exactly where you want it to go. Experiment with listening to music, spending time with people you love, and playfulness, for example, to discover what works best for you and when.
In summary: 
  • Step one

Remove obstructions; carve out time, clear physical space, and empty or defer to-do list items, and you’re one step closer to bringing on hyperfocus.

  • Step two

The key with distractions is to get to know your particular triggers. Finding ways to mitigate them upfront will help you get into hyperfocus and stay there.

  • Step three

Get prepared before you start; use a personalized selection of methods. Things like movement, creative approaches, optimising your environment, gathering materials and tools, and sparking beneficial neurochemicals will help you slip effortlessly into a deeper level of concentration.

Follow these tips, and you’ll be able to create the ideal conditions for whenever you want that extra boost of hyperfocus power.

 

If you’re curious about any of the tips mentioned above and you’d like to explore further how to work with your unique brain to harness hyperfocus, get in touch with me here to book an initial conversation to discuss your needs and discover how ADHD coaching can benefit you.

Anna Schlapp, B.A., ACC, ACCG has been coaching people with ADHD since 2015, and has thousands of hours of experience in helping her talented and creative clients get more out of life. 

Eight Sure-Fire Ways Cheer Yourself up When Feeling Down

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Cheer yourself up. lady looking cheerful

Eight Sure-Fire Ways to Cheer Yourself up When Feeling Down

People with ADHD often face challenges with emotion regulation, particularly when it comes to raising their spirits, or cheering themselves up.

One of the features of an ADHD brain is that cheering ourselves up in positive and sustainable ways doesn’t always come naturally, so having some ideas of what we can do to achieve that can be very empowering.

Here is a selection of evidence-based ways that you can use to cheer yourself up based on psychological research and therapeutic practices:

Practice Gratitude

Focusing on what you’re grateful for shifts attention away from negative emotions and toward positive facets of life. It also brings us into the present moment, which means our brains aren’t getting a chance to be worrying about the future or ruminating on the past. Try writing down 3-5 things you’re grateful for – research shows this simple practice can significantly boost mood and life satisfaction.

Get Moving  

Physical activity is a natural way to enhance mood, triggering the release of endorphins while reducing stress and anxiety. You don’t need an intense workout – even a brief walk, gentle stretching, or dancing to your favourite song can lift your spirits. Regular movement is strongly linked to better mental health outcomes.

Reframe Your Thoughts

Cognitive reframing helps us view situations differently, improving our emotional responses. When negative thoughts arise, pause and consider alternative viewpoints. Studies demonstrate that this reframing technique effectively increases positive emotions while reducing depressive symptoms.

Stay Present with Mindfulness

Mindfulness practices help ground us in the present moment, reducing our tendency to dwell on negative thoughts. Start with a few minutes of focused breathing or a guided meditation. Research consistently shows that mindfulness reduces stress and enhances emotional well-being.

Connect with Others

Social support is particularly crucial for people with ADHD. Many clients report that spending time with understanding friends and family provides significant emotional benefits. Whether by reaching out to a friend, family member, coach, or therapist, having strong social connections correlates with increased happiness and lower depression rates.

Introduce Positive Behaviours

Engaging in enjoyable activities shifts focus from negative thoughts while triggering the release of mood-boosting neurotransmitters like dopamine. Create a list of mood-lifting activities – from hobbies to watching favourite shows – and choose one when you’re feeling down. This approach, known as behavioural activation, is a core component of cognitive behavioural therapy (CBT).

Encourage Yourself

Counter negative self-talk with positive affirmations that resonate with you. Choose statements you can genuinely believe, such as “I am capable”, ” I am learning to do this,” or “I am worthy of happiness.” Research indicates that authentic affirmations can strengthen self-esteem and reduce negative emotions.

Extend Kindness to Others

Helping others creates a powerful sense of purpose and connection. Many people hesitate to ask for help, making the assistance you offer especially valuable. The appreciation you receive in return also generates positive feelings. Simple acts of kindness – from supporting a friend to volunteering – can significantly increase personal well-being.

Here are the eight proven ways to lift your mood in summary:

• Notice the good stuff – Take a moment to write down what you’re grateful for

• Move your body – Even a quick walk or dance can boost your spirits

• Reframe your thoughts – Look for alternative ways to look at things

• Get present – Try some mindful breathing or meditation to ground yourself

• Connect with others – Reach out to someone you trust who gets you and lifts you up

• Do something enjoyable – Pick an activity you know makes you feel good

• Say something kind and encouraging to yourself – Use affirmations you genuinely believe

• Help someone else – Small acts of kindness boost both the receiver’s mood and your own

These strategies provide some options for improving mood and emotional regulation. While particularly helpful for individuals with ADHD, in helping to cheer themselves up, these approaches can benefit anyone who wants to enhance their emotional well-being.

ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep

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ADHD and Sleep Part 2: Why You’re Not Getting Enough Sleep and What to Do About It.

 

The Link Between ADHD and Sleep Issues

Attention Deficit Hyperactivity Disorder (ADHD ) is commonly associated with sleep disturbances. It’s important to know that you’re not alone. It is believed some 50 – 75% of all adults with ADHD report some problems with sleeping. These can include difficulty falling asleep, difficulty staying asleep, and not feeling rested upon waking. Understanding the unique challenges faced by individuals with ADHD can shed light on why sleep issues are prevalent and what you can do to address them.

Why You’re Not Getting Enough Sleep

If you’re not asleep, you’re likely either awake doing something or tossing and turning as you try in vain to switch off your overactive brain. Here are some common reasons why you might be awake past bedtime:

Pre-Sleep Activities

  • Staying Active Until Bedtime: Engaging in stimulating activities right before bed can make it hard for your brain to wind down.
  • Night-Time Productivity: Many with ADHD find night-time peaceful and conducive for concentrated work, often leading to late nights.
  • Technology Use: Phones and computers emit blue light that keeps the brain alert – thus making rest difficult.
  • Evening Entertainment: Watching TV or films, especially if you have a TV in your bedroom, can delay sleep.
  • Socializing: Conversations and social activities can push back your bedtime.
  • Working Late: Meeting deadlines or finishing tasks can lead to staying up late, which cuts into sleep time and keeps your mind active.

Mental and Physical Factors

  • Worry and Rumination: Those with ADHD often experience worry and rumination, making it hard to fall asleep.
  • Physical Restlessness: A lack of daytime movement can contribute to restlessness at night, so finding the right amount of daily exercise is crucial.
  • Processing Time: There’s a theory that ADHD brains need more time to process daily events, which can extend into late-night hours.

What Hampers Sleep

Several factors in your environment and habits can hinder sleep:

  • Bright Lights: Excessive light in your sleep environment can prevent you from falling asleep.
  • Room Temperature: A too-warm room can be uncomfortable.
  • Technology in the Bedroom: TVs, computers, phones, and tablets can disrupt sleep.
  • Clutter: A cluttered room can create a sense of chaos, making it hard to relax.

Strategies for Better Sleep

To improve sleep quality, focus on your pre-sleep routine and sleep environment:

Pre-Sleep Routine

  • Reduce Caffeine Intake: Avoid caffeine several hours before bedtime.
  • Wind Down: Spend at least one hour before sleep relaxing.
  • Limit Alcohol: Avoid excessive alcohol consumption before bed.
  • Stop Eating Early: Finish eating at least 1.5 hours before bedtime.
  • Exercise Timing: Exercise no later than 2-3 hours before bed.

Sleep Environment

  • Remove or Modify Technology: Use screen filters for warm light and switch devices to Airplane mode.
  • Cool Down: Keep your bedroom at a lower temperature than the rooms you were in before.
  • Warm Shower: Take a warm shower before bed to cool your body core.
  • Dedicated Sleep Space: Use your bedroom only for sleeping or napping.
  • Consistent Routine: Go to bed and wake up as near as possible to the same time every day.
  • Background Noise: Use quiet music or white noise to help lull you to sleep.

Building Better Sleep Habits

Remember, Rome wasn’t built in a day. Improving sleep habits takes time and patience. Start with one or two changes, such as adjusting your pre-sleep routine or modifying your sleep environment. Even little adjustments can significantly improve your sleep quality, giving you more energy and focus during the day.

By understanding the challenges and making mindful changes, you will enjoy the benefits of better-quality sleep and improved overall well-being.