Overcome ADHD Overwhelm & Procrastination with Self-Awareness

If you’ve met me or listened to me speak about ADHD for more than 30 seconds, you know that I believe wholeheartedly in a strength-based approach to managing our challenges.  When I’m coaching my clients, my approach is to help them uncover their natural strengths and teach them to focus on their strengths & what works for them.  I help them uncover their natural strengths and tendencies, such as:

  • How they process information;iStock_000010779625XSmall
  • How and when they work best and most effectively at different kinds of tasks;
  • How they organize things and information naturally (even if they don’t think they do); and
  • What already works for them in certain areas of their lives.

Our goal is to apply those areas of strength to the areas where they’re struggling.  We work together to develop systems and tools and ways of doing things that are based on their individual strengths and talents, so that life is easier, and they’re not working so darned hard all the time, with little to show for it.

The basis of all of this is Improving Self-Awareness. It’s a fundamental tenet to what I do with my private clients, and one of the first things I teach in the Push Past Procrastination© Program.  Self-awareness is key to finding out what works for you!  And you need to be aware of what works for you, and what doesn’t, in order to make life easier for yourself.  And that’s what the overall goal is for the work we do together.  The goal isn’t for my clients to be able to cross more off some to-do lists for the sole sake of productivity.  The goal isn’t for my clients to be more efficient and more effect just for the sake of efficiency and effectiveness.

The goal of the work we do together is for them to be working at their potential, so they can have more of what they want in life!  More time, for sure.  But also more energy.  Even more Money.

But again, they’re not doing all this just for the sake of having more time.  Not even just for the sake of having more money.  All that is great, but they want all of that so that they can really have more of the things they want more of in life:  and that’s a little bit different for each client.  It’s about more peace.  More happiness.  More joy.  More time, more energy, and greater focus on the people they love and the things they love to do.  That’s where fulfillment comes from! And …

It all Starts with Stopping!

Yep. You heard me right!  It all starts with learning how, and when, to stop.  To Pause. Learning how to pause is essential for those of us with ADD, and relatively simple to learn, but it definitely is NOT natural!  So often, we know that what we’re doing isn’t working, but we don’t stop long enough to think about what’s going on—what’s working and what’s not working so well.  We just put our heads down and work harder.  We pedal faster, so to speak.

We tend to have a strong belief, almost like a voice in our minds, that tells us that we’re too busy to slow down and think.  Yet, we can’t correct or make adjustments to what’s not going well if we don’t learn to stop and notice—if we don’t pause.  Likewise, we can’t learn from and use what IS going well if we don’t learn to stop and notice—if we don’t learn to pause.

Training yourself to pause, to stop from time to time, can provide tremendous benefit.  The improved Self-Awareness that comes from pausing allows you to:

  • Notice. Whatever the reason you’re stuck and procrastinating, learning when and how to pause and notice your feelings, and what’s going on inside and around you, allows you to make choices about what to do next.too much on your plate
  • Overcome Overwhelm. Learning to pause can help you quickly overcome overwhelm by improving your awareness of why you’re stuck, and getting you out of your own head so that your thinking isn’t getting in your way;
  • Break Procrastination. Learning when and how to pause helps you get to the root of why you are stuck, and find simple solutions to getting you into motion;
  • Strategize. Learning when and how to pause also enables you to strategize, so that you’re working smart, not just hard;
  • Be Proactive. Learning how and when to pause allows you to be in control, plan and set yourself up for success, rather than always reacting;
  • Learn from the Past. When you learn to pause to think about potential obstacles to what you’re trying to do, you can learn from past experiences and not live every day like Groundhog Day, in the moment; and
  • Decide. Learning when and how to pause allows you to make intelligent, thoughtful decisions—literally! Procrastination is often fueled by our difficulty with decisions! Whether it’s how to process what comes in the mail or which task to tackle next, learning to force yourself to “pause” briefly and think about the decision itself (and even noticing that there’s a decision to be made) can help you decide.

Learning when to pause, and getting in touch with your own personal signs that you need to pause, is a bit tricky because it’s different for each of us.  It’s one of the first things I teach in the Push Past Procrastination© Program because it’s a truly fundamental basis to learning to address overwhelm and procrastination.  Identifying your personal “External Indicators” that are telling you that you need to slow down and pause is an important first step.  Identifying those very personal indicators as your cues to stop and think is extremely powerful!
I also recommend you build in times to pause throughout your day. Give yourself just a few minutes several times a day to sit quietly and just “Pause”.  It doesn’t have to take much time at all.  One to three minutes is more than sufficient, and can be very impactful! I often tell clients to set an alarm or chime of some sort that will remind them at set intervals throughout the day to simply slow the pace, take a few deep breaths and think about what’s going on in the moment.  The brief pauses can provide great opportunities to check in with yourself.

Take time to Pause and Ask yourself:

  • Where’s my focus? Is it where it ought to be?
  • Am I doing what I intended to do, right now, or have I gotten off track?
  • Where’s my stress level?
  • What’s been going well, and what hasn’t? Why?
  • How am I feeling? (Anxious? Tired? Bored? Overwhelmed? Hungry?)
  • What’s going on in my head (what am I thinking) that I might need to address?

The pause can be rejuvenating, too, and an important part of recharging your batteries that we often ignore.  It’s almost like having a reset button you can push several times throughout your day!

If you’d like to learn more about how you can Overcome ADHD Overwhelm & Procrastination with Self-Awareness, I’m here to help!

You can learn more about the Push Past Procrastination© Program by clicking here, or visit my website to schedule a Complimentary Phone Consultation to learn more about one-on-one Coaching.

Either way, you don’t have to go it alone!

I’m here to help . . .

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