#Behavioral Therapy for ADHD

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5 Tips to Manage your Procrastination

We’ve all done it at some time or other. We put off our exercise routine until tomorrow, we continually delay finishing that project or starting that business.

Procrastination is a common issue for people at work, home, and school. Procrastination takes many forms. At times, you may not even realize you procrastinate. You might be doing something that is still productive but takes you away from your goals and make justifications to yourself. We all do it! "At least I took out the garbage and did the laundry". Even though that project didn't get done once again. You may also be procrastinating if you spend a lot of time on email or social media, fill your time with insignificant tasks, or wait for the right mood or conditions to begin a task. It is also important to recognise why you procrastinate so you can change your mindset. Common reasons for procrastination include fear of success, not enjoying the task/finding it boring, issues with organization, feeling overwhelmed by the size of the task, perfectionism or poor decision making. It can be most helpful to address these issues individually.

Here are 5 effective processes you can use to slay this giant.

Do it now

Hold your breath and jump right in! Putting things off until the last minute is a bad habit and like all habits is ingrained in our subconscious mind and hard to break. It feels like the normal thing to do and we simply continue along our path. To complete a task immediately may even feel strange or like a forced action.

2. Take baby steps

Sometimes we procrastinate because the task may be intimidating to us. Perhaps we have no possible inkling on where to start. In these cases, it is quite fine to take it one step at a time. Say you are preparing a business plan and for the 5th time this week, you’ve turned on the PC and looked at the blank screen. Or you’ve just remembered you need to do some more research before you begin…you’re still not ready. It can help to break down the project into smaller pieces and tackle each bit separately. Make each task an individual project and after completion of each one, celebrate and acknowledge your achievement.

3. Accountability buddy

Having someone hold you accountable can be a great way to manage procrastination. You can ask a friend or coworker about your goals for the day and have them check in on you to see how you are doing. Some people find that studying in groups or just at the library around others helps them stay on task because others are nearby. They can help keep you focused and on track and cheer you on when you are doing well.

4. Support team

Do you put off tasks because you feel that they are too big and complex for you to handle alone? Or because you need assistance? Be honest with yourself. Ask for help! There are many resources out there that can provide you with all you need to carry out your job. If you’re a solo-professional and you put off answering emails, then don’t answer them yourself. Hire an assistant, find some college students that want experience, or get a family member to help. Procrastinating on life changing activities could be as a result of fear of the unknown. Get a mastermind group together, find a mentor, or a coach, or join a support group. You don’t have to do it all by yourself. Just ensure that to kick this habit, you do what feels good to you in whatever method you choose.

5. Reward Yourself

[chronicsymptomsyndrome]

That one trend but it’s one increment at a time bc rejection sensitivity dysmorphia has me scared of looking like an idiot with 4 notes ahaha

50 notes & I will

drink more water (easy since I drink like none ever)

regularly post lil hydration reminders

set a new goal

[demiboydemon]

Me: Miss Internet, I’ve been having a tough time lately. Could you please show me some relaxation and self care tips for autistic adults?

Internet: you should try ABA to learn to mask better :)

Me: ????

[femme-dor]

Baffled that there are folks on this site who seriously defend ‘pick-me’ girls & their embarrassing behavior as having “Autism” or “trauma from girl bullying” as if Internalized Mysoginy is simply a byproduct of mental illness & mean girls in High School and not years of conditioned toxic sexist beliefs combined with self-loathing and a need to feel validated which affects anyone both on and off the spectrum.

[ravenousnightwind]

The only way out is to live and make choices. Our choices are all we have. No matter how limited or destructive they sometimes are. It is our choices that can change things in our lives. Bringing about change.

[thesolarangel]

Does anyone have experience with having very low self worth (due to trauma, gaslighting, just in general people stomping on you for years) and a very loud inner critic and learning to confront said inner critic and did it work, what technique did you train on yourself, did you manage to change your train of thought?? Please tell me...

[cyare-fi]

I just had one of my fear foods for the first time in a long time!! It was pasta and sauce, which seems stupid to freak out about, but I wasn't able to have it for so long. I'm really proud of myself for being able to work on this!

[structuredsucc]

Thoughts, behaviors, emotions, and somatic senses—how you feel in your body—all influence each other.

So, of course sensory issues that impact many of these are going to change how we feel in our body.

This can even change our long-term relationship with our body or ourselves

[ladycatashtrophe]

Possibly one of THE most frustrating things about experiencing cognitive awareness whilst having hallucinations/delusions/splitting episodes is getting that feeling, as if you're in the passenger's seat of a car, you've just looked over to the driver's seat to see nobody there, so you try to move to grab the steering wheel, but you're bound by invisible chains that shackle you to the passenger's seat as the car you're in speeds down the road, so your only hope to make it out alive as you struggle against the invisible chains is either that you suddenly grow superhuman strength and bust out, or you wait for the car to eventually crash or run out of gas so you can cry for help from horrified bystanders.

Or maybe that's just a personal thing because this entire scenario is based on a recurring dream I've had since I was a little girl that has followed me into adulthood, who knows

[stromulites]

yeah it's chronic; i cannot shut my trap hwerlksndklgsdf. hopefully somebody gets something good out of it though. it's the least I can hope for, because the alternative would be me curling up and exploding because i made a faux pas <- doesn't socialize often and is constantly worried I did something Wrong.

friends usually tell me it's fine though. Pretty sure it's just my brain going to the worst case scenario again.

[empathyhealthclinic12]

Discover specialized ADHD treatment in Orlando at Empathy Health Clinic. Benefit from our comprehensive approach, delivering lasting relief tailored to your needs. Schedule your visit today!

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10 Tips for Effective Time Management for Neurodivergent People

Have you ever thought to yourself that there aren’t enough hours in the day, or felt overwhelmed at the tasks facing you? Neurodivergent people such as those with autism, ADHD, or learning disabilities may have difficulties with time management. If you struggle with it, this article may help!

Clarify your goals and strategy

Be very clear about your aims and ambitions, both short and long term. Write them down. Once you know what you really want to achieve (and why) it’s easier to make decisions about what needs doing, and to plan accordingly.

2. Focus on your top priorities

You’ll be more productive and profitable if you identify and focus on the areas most important to your business. Work on the fundamentals first. The Latin word ‘fundamentum’ means foundation – so take action, build strong foundations and the rest should follow.

3. Schedule time

Literally write an appointment in your work planner to set aside a realistic block of time for your priority actions. This reduces anxiety over not having enough time and keeps you focused.

4. Say no!

Say no when you just do not have the time and avoid over committing. Always check your schedule before committing to anything new. Don’t allow others to divert you from your objectives.

5. Create supportive systems

This includes systems for filing, management information and communication.

6. Take a reality check

Will your current activity have a positive outcome, or are you doing it to avoid something else? Ask yourself – will doing this take me towards my goal?

7. Delegate!

It’s tempting to do something yourself when you think you can do it faster and better. But consider the long term – delegation now will save time in the future, and if done appropriately can motivate your staff, boost their confidence and help them develop their skills.

8. Repeat your success

Remember the last time you went away on holiday, and how you got so much done in those few days before you left? What strategies and techniques did you employ that made you so effective and focused? Can you repeat them? Alternatively, imagine you are going away tomorrow and work through today accordingly.

9. Balance your life

Formally schedule personal activities too, so you make time for family, friends, your health and fun because having a balanced life reduces stress and increases energy levels. Time management is really about life management!

10. End the day

At the end of the working day, tidy your desk, make notes about what needs doing tomorrow and prioritise those tasks. You’ll worry less that evening and be prepared and focused the next morning.

[kingofkingsschizo]

 lost it just like that, I was gonna say something

[ravenousnightwind]

Being autistic people have all kinds of ideas about what to expect from me. Not being able to do stuff to simply thinking I'm stupid. There are those that know me however that do see me as an equal with intelligence of high caliber. Yet, they also refuse to see the tendencies that are often accompanied with my condition.

I have a very specific way of doing things. Which means no loud noises, no loud music. People can get upset and wonder why, or argue about how unfair it is they have to give up their ability to listen freely. When I tell them it's because I might have some kind of emotional episode that could lead to irritation and potential violence, their response may be something akin to "you're not that autistic" and my response to it is "doesn't matter, the tendency is still there regardless and I struggle to maintain control at that point, which is something I dislike"

No response given then is taken as acceptable. Why though is it this way? Because overstimulation can lead to emotional outbursts. Which there's only so much of it I have control over. Especially now that I've already begun the process of "demasking". But because I'm very aware of my own tendencies, I can manage it pretty well and keep myself far away from that result because I can plan for things to happen.

At the end of the day, mitigation is key. I know I can never truly get rid of my own tendencies, but I can definitely lessen the impact or potentially prevent them from happening.

No longer do I fight against myself for control, I shape my environment with caring people, surround myself with things I like and love. I alter things as needed, and honestly, it's been one of the best ways I've been able to prevent any outbursts other than making sounds or crying loudly.

[merkerlerspeaks]

So I have been having focus and motivation issues @ christian moots i request prayers that that stops- been doing better with it and I have an ADHD/Dyscalculia evaluation coming up at the end of this month. I want my brain to function without screaming for the tasty hit of Internet Dopamine so I request a simple prayer of 'please help merkerler get her brain in order and keep it that way' thanks