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Top 3 Strategies to Conquer Overwhelm

“I was running around, jumping from one task to another… as soon as I started something, I’d realize I was forgetting another task, so I’d jump on it. I was frazzled and then I realized I was getting nowhere!”

This was how my client, Chris described the moments leading to his near-breakdown. He was suffering a massive case of overwhelm.

“I lost it. I completely zoned out, paralyzed by this overwhelming feeling that everything was out of control. The phone was ringing, emails kept coming in, proposals needed my attention and I just couldn’t move, I couldn’t think. I felt this sense of doom.

“What’s worse,” he continued, “is that I have been having more of these episodes lately and I have no idea what to do.”

What Chris was describing is known as overwhelm. It happens to many of my clients, and as Chris discovered, unless things change, it’ll keep happening. If you tackle your work and your life the same way, you’ll get the same results, day after day… after day.

In this video, discover the 3 top strategies for stopping the cycle of overwhelm, strategies you can implement right now.

Facebook Live Event: Top 3 Strategies for Stopping Overwhelm

What: Facebook Live Event

When: Tuesday, April 4th, 2017 at 8 pm EST (New York time).

Where: on Facebook Live Click here to get notification

“I was running around, jumping from one task to another… as soon as I started something, I’d realize I was forgetting another task, so I’d jump on it. I was frazzled and then I realized I was getting nowhere!”

This was how my client, Chris described the moments leading to his near-breakdown. He was suffering a massive case of overwhelm.

“I lost it. I completely zoned out, paralyzed by this overwhelming feeling that everything was out of control. The phone was ringing, emails kept coming in, proposals needed my attention and I just couldn’t move, I couldn’t think. I felt this sense of doom.

“What’s worse,” he continued, “is that I have been having more of these episodes lately and I have no idea what to do.”

What Chris was describing is known as overwhelm. It happens to many of my clients, and as Chris discovered, unless things change, it’ll keep happening. If you tackle your work and your life the same way, you’ll get the same results, day after day… after day.

In this Facebook Live session, discover the 3 top strategies for stopping the cycle of overwhelm, strategies you can implement right now.

Like the Event and the following Page: CreativeGeniusCoach Page

How to Succeed Without Willpower

Have you ever wondered if you were one of the few who doesn’t have any discipline or willpower? If so, how can you succeed when most goals worth accessing require a certain amount of persistence?

  • 27% of stressed out people state that a lack of willpower stopped a change they wanted to achieve
  • Studies show that people with more self-control, or willpower, do better in life
  • Creative Geniuses appear to have less willpower than most because of different brain wiring
  • The more you have to use willpower in the day, the more your “bank of willpower” gets depleted and you have less willpower – it leads to more decision fatigue
  • You deplete your willpower far less if you are in a positive mood, have a strong belief that persistence will lead to success and have a good overall attitude
  • Willpower can be strengthened through practice and using strategies such as avoiding
  • Use implementation intention if / then statements to manage persistence and obstacles to persistence,
    • for example, if you chose to write every morning at 6 am you can state and make arrangements to, as Mary did, “if it’s 6 am, then I’ll be writing”.
    • If you can anticipate obstacles you can state something like, “if my friends call when I had planned to write, then I will let them know I can’t talk to them right now, but will quickly schedule a time for me to call/ or I won’t answer the call”
  • Steady blood glucose increases motivation – avoid sugar rushes or starving yourself
  • Start with one small goal – break down a large goal into smaller tasks that can be done in the time you’ve set aside

Best Strategy to Avoid Having to Deal with Willpower: Create Habits

  • They reduce decisions so they keep decision fatigue at bay
  • They free up limited brain energy for more important and creative tasks
  • Start with the one-pound (or half-kilogram) habit and build your habit muscle to avoid having to rely solely on willpower

The Second Annual ADHD Women’s Palooza Starts next week

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Want to be part of changing the way the world looks at women with ADHD? You can! My colleagues, Linda Roggli and Terry Matlen, have developed a ground-breaking online event and you are invited!

The Second Annual ADHD Women’s Palooza begins February 6th, and runs through February 11, 2017. It will be an extraordinary week of insight and answers exclusively for women with ADHD, presented by 36 ADHD Legends and Luminaries including: Dr. Ned Hallowell, Sari Solden, Dr. Russell Barkley, Dr. Thomas E. Brown, Dr. Stephanie Sarkis, and many more…

I’ll also be participating as a speaker. For more information, click here.

Goal Setting for Creative Geniuses: Taking Action

 

In the first part of this lesson, Goal Setting for Creative Geniuses: The Big Why, we looked at how important it is to have a good reason you want to accomplish whatever it is you’re trying to accomplish. It doesn’t matter if you call it a goal, an objective a desire or a New Year’s Resolution. Regardless of how important the objective is to the people around you, and that includes everyone from your boss to your children, you’re unlikely to achieve it unless you have a compelling “why” that will keep you motivated when you just feel like giving up.

Today, we’ll learn about a strategy that will make reaching your goals much more likely and more predictable.

Achieving most worthwhile goals require some repeated actions on a consistent basis. Achieving a goal that doesn’t require a continued effort and repeated action is usually not a challenge for creative geniuses. You’re here at your desk and you want to go to the fridge for a drink. This is a goal that will require a small effort over a relatively short period of time. On top of that, the motivation is built in. That drink is going to taste great!

No, the goals that challenge creative geniuses are those that require you to sustain your effort for a long period of time, and that effort includes doing things you’ll find difficult or worse, boring! For example, if you’re trying to increase sales in your business, you can’t just pick the next name on the list and go sell them something. Not every person you talk to is a prospect, and not every prospect becomes a customer. In order to increase sales, you must increase the number of people you speak with. Some of those people will become prospects. If you speak to more people, you’ll have more prospects. Then, you need to pitch to more prospects. Some of those prospects will become customers. If you pitch to more prospects, more prospects will become clients. Only a sustained, consistent effort will result in more sales.

Let’s look at another example. If you want to be and feel healthy, you must consistently sleep better, you must exercise more and you must eat more nutritious meals. You will not have a healthy lifestyle if you stay up all night every night and then sleep 50 hours on the weekend. You cannot eat junk food every day for lunch and hope to recuperate by eating nothing but vegetables on the weekend. (Besides, you’re supposed to be catching up on your sleep, remember!)

If you want an organized home, you’ll be much more successful if you determine a place for each item and get in the habit of putting things away where they go right after you’re finished with them than you will if you do a “spring cleaning” every other week. Clutter is impossible to stay ahead of any way but with small, consistent actions.

une-petite-etapeTo achieve the goals that preoccupy most creative geniuses, the key to success is a series of small actions that move you in the right direction repeated routinely. Alone, these small steps look easy, and they are easy! Anyone can eat one healthy, balanced meal. It’s easy to get to bed on time once. The challenge is to do it again, and again. The thing is, it really isn’t any more difficult to eat balanced meal every day than it is to do it once. A healthy meal is the result of a series of identifiable, repeatable steps. Every time you follow those steps, the result is predictably a healthy, balanced meal. We call those series of repeatable steps that give a consistent result a routine. How then do you ensure you repeat those same series of steps over and over until you achieve you ultimate goal: good health? The best way to consistently get the same results is to turn that routine into a habit.

A habit is simply a routine that you’ve repeated so many times that it has become mechanical. You’ve followed that same series of steps so many times that the new pathways you created in your brain to allow you to prepare a healthy, nutritious meal have become four-lane highways. Your automatic reaction to hunger is to prepare a healthy meal. No thought is required.

Habits become so ingrained they become the easiest way for you to act. This reduces the amount of energy you use to accomplish those repeated steps. The human brain is bombarded daily, with stimuli it must react to, with choices it must make decisions about and problems it must solve, that it welcomes, and even encourages you, to use routines and habits. In fact, without routines and habits, you’d find it very difficult to get out of bed – the decisions you’d need to make before you even left that house would leave you exhausted!

You can reach any goal that’s important to you, break it down into a series of repeatable steps or routines, and turn those routines into habits. Creating those routines and adopting habits that help you progress toward your objectives reduces the energy you must expend. In fact, this is the easiest way to achieving almost anything.

So, given the goal you’ve set for yourself, what routine could you create that would move you in the right direction? Once you have a routine that delivers consistent results, repeat that routine again and again until it becomes a habit. Once you’ve created that habit, success is inevitable!

In the next part of this series, I’ll share a model you can use to help you turn those routines into habits more effectively.

Goal Setting for Creative Geniuses: the Big WHY

 
By Linda Walker
This is the time of the year, after indulging during the holidays, when many of us decide to buckle down and set new goals or targets for ourselves in the coming year. Creative geniuses often set big goals. Big goals have the power to energize and inspire, especially when the going gets tough; however, big goals are usually long term goals and that can often spell trouble for you.

You see, Creative Geniuses, a term I use to describe people with out-of-the-box thinking such as entrepreneurs and people with ADHD, are interest-based performers who need the quick payoff of shorter goals to stay motivated. In addition, many ambitious creative geniuses think big but, faced with then taking action, don’t know where to start. Add to that a sometimes limited level of belief in your ability to reach your goal, and your stick-to-it-iveness will be tested many times. If your goal seems too “pie-in-the-sky” or feels too out of reach, only a strong belief in your ability to eventually succeed will keep you going, or not. You’ve heard the old adage: “if you think you can or you can’t, you’re right”.

On the other hand, many who’ve tried and failed too many times limit themselves by only setting small goals. The problem with this approach is that when you choose goals that don’t move you out of your comfort zone, even if you manage to reach your goal, it doesn’t feed your need for accomplishment. You know you didn’t have to stretch so you don’t respect the achievement. Of course, small goals aren’t very exciting and so don’t have the same power to motivate. So what should you do?

If you’re a creative genius who wants to aim higher and accomplish more, the first thing you need to do is to think about the change you want to make happen in your life and get clear on why it’s important to you. Keep digging deeper. Once you have found a first reason it’s important to you, ask why that’s important to you. Then ask why THAT is important to you and so on. Keep digging deeper until you reach a reason that really resonates emotionally with you.

Here’s an example: many people want to be wealthy and set a big financial goal for themselves. The problem is that, oddly enough, even if it’s a big number, the dream of being wealthy is not a compelling one. As soon as you hit some bumps along the way, you’re very likely to resign yourself to your current lifestyle. But go a step further and ask why it is important to be wealthy? “I want to be able to quit my job”, you answer. Then ask, why is quitting your job important? “I hate that my job takes me away from home”. Why is it important not to be away from home? “Because I want to spend more time with my spouse and kids”. And why is that important to you? “Because I want to be a bigger part of their lives”. And why is that important? “Because I love them and I cherish every moment I can be with them and I want to guide my kids through all the experiences life has to offer them.” Ah ha! Now we’re talking!

Once you have a reason that really resonates with you emotionally, when you face setbacks, and you will face setbacks if you’re reaching high, which is more likely to keep you going? The thought of having a lot of money? Or the dream of being present in your children’s lives and being able to share all sorts of wonderful experiences with them? So the real goal is to have more time and more freedom so you can be a bigger part of your family’s life. Your goal is really not be wealthy. The great thing is, there are ways to break that goal down into smaller steps with the possibility of spending more time with your family showing up as a reward much sooner than the time required for you to achieve sufficient wealth to quit your job.

The next time we talk, I’ll show you how to set yourself up to take action toward whatever change you want in your life.

Mastering Productivity with ADHD Through Focus

Available for a limited time only (December 18, 2016 at 11:59 pm EST)

I launched a workshop for ADHD adults, entrepreneurs and other creative geniuses with challenges with their productivity earlier in the week. This 3-part workshop offers a key strategy for managing your productivity through improved focus.

Many people who’ve come to attend the video workshop found it very helpful. Here are a few comments:

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If you want to find out more, visit the Focus to Freedom Workshop.

Rick Green of TotallyADD Talks About His Challenges with Focus

Rick Green, creator of the TotallyADD.com Website and of several documentaries, including the notable, ADD and Loving It, talks about his struggles with inattention, how it affected his productivity, how he improved his ability to focus, and a surprising outcome.

Interview with Rick Green on the Focus to Freedom Blueprint Mastery program from Linda Walker on Vimeo.

Webinar: Top 5 Productivity Strategies Recommended by Gurus and Why They’re Completely Wrong for You

I’ll be doing a Webinar at ADDA on Wednesday, Dec. 7th at 9 PM Eastern.

Adults with ADHD are always looking for new ways to be more effective and productive in their lives. Unfortunately, when you fall into the trap of listening to productivity gurus’ strategies, you often discover they don’t work! No matter how you try to adopt them into your life, they fail miserably. Before long, you think it’s your fault! You think you must be “broken” because whatever a guru recommends must be right, right?

The truth is that while these strategies work for some (and maybe most) neurotypicals, they don’t work for you. You, and other adults with ADHD, have a different brain wiring that actually turns these strategies into traps! Imagine, strategies that should make you more productive actually reduce your effectiveness and productivity!

In this session, we’ll explore the top 5 strategies that are supposed to improve your productivity, we’ll discuss why they’re completely wrong for you, and we’ll reveal what will actually work instead.

When:  Wednesday, December 7, 2016

from 9 PM to 10 PM Eastern

8 PM to 9 PM Central

7 PM to 8 PM Mountain

6 PM to 7 PM Pacific

Sign up here

 

Attention, Not Time, Leads to Productivity

Ever notice how so many of us work longer hours, cutting into our lunch breaks and home life, in a quest to get more done, yet our inbox pile keeps getting higher, our unanswered emails keep stacking up, and our to-do lists verge on becoming a to-do book?

We proudly wear the “busy” label as a badge of honor that means we’re dedicated and going places, when in reality all we’re doing is spinning our wheels. What are we really dedicated to? Achieving better results? Or squandering our personal time doing “busy work” (and doing it ineffectively and inefficiently on top of that!) This is especially true of adults with ADHD, except your “busy” badge is rooted more in shame than in pride.

I’m not implying that you’re doing this on purpose. In fact, you’re working exactly the way you’ve been taught. The problem, of course, is that you’ve been taught wrong. People with ADHD often don’t know there’s a better way to work, a way that makes you more productive but with less work. So what’s the secret? The one no one ever told you because they were too busy telling you to work harder, put your nose to the grind stone and work, work, work.

Productive Vs. Busy

Truly productive people work smarter not harder. While “busy” people focus on the hours they spend on something, productive people have learned to value attention. But you’re thinking “Hey wait a minute, Linda! I have ADHD, if attention is required to be productive and work less, I’m doomed! That’s what “Attention Deficit” means”.

Well, that’s a common myth, but like all myths, it’s dead wrong. You are capable of paying attention for longer periods of time than you ever imagined, longer even than those people who started the myth that you can’t focus! I’m talking about hours, not minutes of additional focus at a time. And under the right conditions, you can even do it consistently every day.

There’s a Pattern

Your periods of focus-ability tend to occur following approximately the same schedule each day. Yes, you can almost set your watch by it because, under the right conditions, you can have two periods each day when you have sufficient mental energy to tackle long tasks that require you to be focused. And with the right approach, those periods of attention are pure gold, no platinum, in terms of increased productivity! So how do you discover when your productivity platinum mind appears?

You start by paying attention to how you’re paying attention. Monitor how you are able to pay attention at different times throughout your day. Do it over a few days, and you will see a pattern begin to emerge. Keep watching and before long, you’ll realize that your pattern is so consistent, it’s actually predictable, and once it becomes predictable, you’re in charge!

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