Tag: Hyperfocus

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. 

Challenges of ADHD: producing creative work consistently.

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Challenges of ADHD: producing creative work consistently.

What can make it hard for creatives with ADHD to produce work consistently over time? And what can help? Part one of a two-part blog.

For me the definition of creating on a consistent basis means to create something regularly. Many of us in creative fields need to be able to produce work on a regular basis in order to keep income flowing in. There are projects to complete, work to hand on to others where work involves more than one person, due dates for submission, deliveries to consider, publishing deadlines to meet.

You could say that producing work consistently is going to involve several different stages

  • Having initial ideas
  • Preparation and planning
  • Getting started
  • Carrying out the work, and continuing to work on it over time making adjustments as needed.
  • Getting it finished and out of the door.

I hear a lot from people with ADHD who tell me they are able to do something quite well for a while, then it lapses for one reason or another. It can be days, weeks, or months before they realise they have stopped, and even longer before they find a way to return to it.

Could it be due to novelty wearing off?

Could it be that the buzz that comes from achieving something at first, is no longer providing the juice of motivation needed to continue, as soon as it begins to become routine?

Could it be to do with getting easily thrown off course by external events like interruptions or distractions?

Could it be because self-directed transitions are hard for those of us with ADHD, so returning to something again once you have stopped presents problems?

There are many possible answers to this conundrum, as everyone has their own particular “brand” of ADHD. Yes, we are all different.

Years ago I used to believe that I could only paint when I felt like it. Then, on occasions when I did feel like it, I would not be organised enough in my materials to make a start. By not organised enough I mean, for example, that my paper would be stored in one place, my paints and brushes in another, and I didn’t have a dedicated clear workspace to work in, etc. This caused me no end of frustration, as I often could not find what I was looking for, and on many occasions I spent so long looking with no success, that I finally gave up in disgust. Painting accomplished – nil.

I also think on reflection that I may have been slightly affected by inflexible thinking, as I would get hyper-focused on finding the exact brush or paper that I had thought of using, whereas, looking back now I wonder, why didn’t I just use my creativity to improvise and do something else?

Hyperfocus is an interesting one for ADHD creatives, as it can either take the form of “helpful hyperfocus” which enables us to be immensely productive, or “hindering hyperfocus”, as in the example above. Sometimes we can experience a combination of both! I’ll have more to say about hyperfocus and creativity in a future blog.

In the end, once I realised that ADHD was an issue for me, I found a great piece of advice by Dr. Ned Hallowell. His recommendation is to only get as organised as you need to, to achieve what you want, without taking organisation too far and getting embroiled in perfectionism. Doing this has certainly helped take my own productivity in painting to a whole new level.

For now, here are three tips you can try, if producing work consistently is eluding you.

TIP one: To help take that first step towards creating, have everything you need set up in advance for yourself and to hand, so that it becomes really easy to begin. Preparation is one key to avoiding frustration and inertia.

TIP two: If getting prepared seems like a bit of a chore, try separating it out into a standalone activity, and then take a break and go away. Making yourself a drink or going for a walk can provide enough of a break for it to seem like a completely separate activity. Then when you return to begin your creative project, voila! There is your workspace and everything you need to get started immediately. Getting going feels much smoother and more effortless.

TIP three: Beware of thoughts telling you it has to be done in a certain way. You’re a creative after all; some of the best inventions and creations in the world have come from happy accidents or from people making it up as they go along. Keep that inner flexibility and creative muscle well-exercised.

Another thing to understand is that if we wait until our brains and bodies are in the state we believe is ideal for creating before we begin, like I used to, then we risk either at worst not achieving anything at all, or at best only a fraction of what we could be capable of.

So instead of the “Do I feel inspired to create today?” criteria, we need some other way of getting ourselves to create regularly – which is what I understand by consistency. Someone once said that our lives are defined by the questions we ask ourselves.

What might we be capable of if we changed the question above to, “What do I feel inspired to create today?” Feel the difference in those two questions. The first asks for a simple yes or no answer, while the second question opens up a whole world of possibilities.

What kind of questions are you asking yourself when you set out to create something? The first kind, or the second? And which will you be using next time?

In part two of this blog we will be examining ways to get unstuck if your creative projects grind to a halt.

Anna Schlapp B.A., AACC, ACC, is a certified coach with the ADD Coach Academy and the International Coach Federation. Specialising in ADHD and Creativity, Anna helps talented people like you find ways of being more creatively productive and productively creative.

Get in touch to schedule your complimentary coaching session with Coach Anna.

 

 

Part 2: Procrastination: How ADHD traits can derail productivity for creative entrepreneurs

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Is it possible to procrastinate without meaning to? How ADHD traits can derail productivity for creative entrepreneurs.

Numbers on clock face with no hands

Part 2 of a Two-Part Blog

In the first part of this blog we looked at how the ADHD traits of highly variable working memory, and aversion to the routine and mundane, have a part to play in Procrastination for the ADDer. In this second part, we put two more traits under the spotlight, to illuminate whether procrastination is truly deliberate, or simply a natural result of the interplay of symptoms or traits, and therefore incidental to ADHD.

There is an oft quoted proverb which states that “Procrastination is the thief of time”. For those of us with ADD/ADHD, time can indeed disappear before our eyes, but what if the whole concept of time was different for us because we just don’t see it in the same way.

A completely different way of perceiving time:

It is said that neurotypical people divide time into discrete chunks in their heads and can estimate when five minutes has gone by without too much difficulty. Not so with those of us with ADHD traits. One common trait I find in my ADHD clients is overestimating or underestimating the time they will need to accomplish something. Task length can be frequently over or under estimated, leading to missed deadlines or projects which stretch on and on into eternity. These experiences can be unpleasant to ADDers so that they wish to avoid repeating them, the solution being procrastination. One way to approach this is to first spend some time learning about how you estimate time. Try experimenting with how much time it takes to do an activity, and write down the result. Is it more or less than you expected?

Having a broad and vague concept of time passing, leads to lack of precision in setting start times for tasks or projects. How many times have you caught yourself saying “I’ll do it later.”? When might later be exactly? Without a specific start time in mind, it can look to yourself and others as though you may be deliberately procrastinating.

Try setting a specific time of day for something you have been meaning to do for a while, like “10 o’clock on Friday 7th “, rather than “by the end of the week”. Put it in your schedule, and maybe highlight it so it stands out against the crowd. Then back this up with some well-chosen reminders, the kind which will grab your attention. You can have fun experimenting until you find a type of reminder that works for you.

When an ADDer does begin something interesting and engaging however, things can take an unexpected turn into

Hyperfocus:

One way to understand hyperfocus is to think of yourself happily flying along on the Star ship Enterprise, when suddenly it seems you’ve been sucked through a vortex into another dimension, where time has no longer any meaning in the conventional sense of the word. It’s as if the thing you are doing grows to take up all your awareness and leaves none available for noticing what’s going on around you. While you are completely absorbed it feels as though mere minutes have passed, only to find when you eventually surface that many hours have elapsed. You are so intensely interested in what you’re doing that you can literally forget to eat or sleep!

Used intentionally this trait can be an absolute boon to the creative, who can follow ideas or creative processes from start to finish in record time and be highly productive when conditions are right.

Working at night when everything is quiet and the pull from distractions and constant interruptions is at a low, or taking oneself on a retreat for a few days in solitude, has enabled creative artists, writers, and composers through the ages to be fruitful and productive in a way that is much harder and more challenging in busier circumstances.

However, being unable to bring yourself back from hyperfocusing when you need to, which is something that clients often tell me they are having difficulty with, can mean there are many other things which potentially get ignored, forgotten or pushed to one side, and this can have a huge impact on whatever you need to achieve, from paying attention to the people in your life to the day to day running of a business.

What’s the way forward from here for creative procrastinators?

We have seen how at first glance, people with these ADHD traits can seem to be deliberately putting things off, because of how they exhibit challenges in getting things done, yet dig a little deeper and there is a bit more to it than that.

A different way of perceiving time has an impact on the ability to work to routines, develop ideas, accomplish things to deadlines, and set specific times to begin things. Hyperfocusing, an immensely useful ability in the right situation, can also be something that can potentially get in the way, and have a negative impact on vital areas of functioning in life and business.

By separating out and identifying which ADHD traits are behind your procrastination, you will then be better placed to work on one piece at a time, and build up tailor made strategies to help you to do the activities, tasks or projects that have been liable to get delayed as a result.

Anna Schlapp B.A., AACC, ACC, is a certified coach with the ADD Coach Academy and the International Coach Federation. Specialising in ADHD and Creativity, Anna helps talented people like you find ways of being more creatively productive and productively creative.

Get in touch to schedule your complimentary coaching session with Coach Anna.