Jim Livingstone

12 June 2024

ADHD with JIM LIVINGSTONE

Hello, and Welcome

G’day,

I struggled with undiagnosed ADHD for forty-six years, feeling like I didn’t fit in anywhere.

Since my ADHD diagnosis, I have spent the past twenty-six years reading, researching and testing every aspect of adult ADHD with the desire to become the very best version of myself.

Here are a few things I’ve learned along the way….

ADHD and MEMORY

Your Limited Memory

Your ADHD brain’s executive function has a compromised memory and retrieval system.

This can be frustrating and inconvenient, to say the least. At its worst, you continue to make the same mistakes or errors in judgment because you don’t remember the lessons from past experiences.

Your brain has various levels of memory. The first level holds the most current information and may last from a few minutes to a couple of hours.

After two or three days, this information goes to the next level.

Then, after a while, if you don’t act on or use the information, it moves to the next levels and so on, with some information remaining dormant for decades until something triggers your memory recall.

Solutions

  • To strengthen and reinforce your memory, take action as soon as possible on ideas or information that resonates with you.

. Visualising the information as pictures or using diagrams can help retain information. Mind mapping can be effective for visual learners.Mind Map: Study Skills for Students with ADHD

  • Repeat your important ideas and information every day and take some form of action on them.
  • Go over your major goals and dreams every two to three days.
  • If you can’t keep it in your head, set up an external memory system. Create a WORD doc, PowerPoint or similar memory information retrieval system.
  • Print out a copy of the information you will need over the next week or month.

Update your list each month.     

  “Your memory is a vital key to your future”.

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10 – 30 – 100 Day Challenge

Try this to help you make permanent, positive changes in your life

  1. Identify one to three areas in your life you want to change and write down specific, measurable and achievable goals.
  2. Reflect on the reasons behind the desired change – your why.
  3. Gather information and resources about the changes you want to implement. Learn from others who have achieved similar goals.
  4. Planning: Break down each goal into smaller, manageable steps. Consider professional help if needed
  5. Begin taking action on the first steps in your plan. Maintain flexibility to adjust plans as circumstances change.
  6. Keep a journal or log your progress. Daily review your goals and the progress made.
  7. Expect and overcome challenges: Identify potential obstacles and plan for contingencies. Employ your ADHD problem-solving skills to deal with challenges.
  8. Remind yourself of the benefits the change will bring, and celebrate small successes along the way.
  9. Create habits that support the new changes in your life.
  10. Reflect on what’s working and what’s not. Be willing to adapt your plan based on what you’ve learned.
  11. Commit to the change as a part of your lifestyle.
  12. Enjoy the process more than the goals
  13.    

    link to 10/30/100 day challenge pdf

Are you interested in receiving a free, Advanced Readers Copy of my book to review? If so, please send me an email with your details via the link to comments below, many thanks

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Use your late ADHD diagnosis as a life-changing New Beginning, and Stop punishing yourself mentally and emotionally. Remove any feelings of shame or embarrassment. You’re capable, worthy and deserving.

  • Stop Feeling Overstimulated or Overwhelmed.
  • Become more organised and proactive rather than reactive.
  • Go from feeling confused or frustrated to relief and self-acceptance.
  • Quiet your inner critic, switch off when needed, and give yourself a break.
  • Get your emotions under control and develop mental and emotional resilience. 

It’s time to drop the Mask and be your best authentic self. Find the positives in your unique neurodiversity.

You’re capable, worthy and deserving just as you are. Forge a new path to capitalise on your ADHD strengths and skills.

Peek Inside My Book…here is an unedited extract from Chapter 9

9

ADHD AT WORK 

   – Disclosing Your ADHD Diagnosis

   – ADHD at Work

   – Effective Work Strategies

 

*EFFECTIVE WORK STRATEGIES  3 minutes

Self-Awareness:

Understanding how ADHD affects you personally is key to developing effective management strategies. Take the time to identify your specific strengths and challenges.

Reflect on how ADHD impacts your focus, time usage, organisation, and productivity. This self-awareness will help you tailor your strategies accordingly.

Routines and Structure:

Creating routines and structure is particularly helpful. Develop a consistent daily routine that includes set times for tasks such as planning, prioritising, and completing work.

Breaking down complex tasks into smaller, manageable steps can aid focus and prevent overwhelm. Utilise calendars, task lists, and reminders to help you stay organised.

Time Allocation Techniques:

Time usage can be a significant challenge. Counteract this by utilising effective time management techniques such as Pomodoro, where work is divided into focused sessions followed by short breaks.

Use timers or productivity apps to keep yourself accountable and focused during designated work periods.

Technology and Tools:

Numerous technological tools and apps are designed to support individuals with ADHD in the workplace. Consider using task management apps, project management tools, or time-tracking apps to aid organisation and keep track of deadlines.

Additionally, explore note-taking apps, voice-to-text software, or text-to-speech tools that can enhance productivity and streamline information processing.

I haven’t listed any because there are new ones popping up regularly, and a quick Google search will present the latest tools and techs.

Manage Distractions:

Minimising distractions can significantly improve focus and productivity. Eliminating unnecessary visual and auditory stimuli can create a conducive work environment.

If possible, find a quiet and private workspace where interruptions can be minimised. Consider noise-cancelling headphones or white noise machines to mask distracting sounds.

Break Projects into Manageable Steps:

Breaking complex projects into smaller, manageable steps can prevent overwhelming emotions and facilitate better focus.

Start by identifying the project’s objectives and then create a step-by-step road map to guide your progress. Set specific milestones or guideposts to keep you on the road for each step and adjust as necessary.

Regularly reviewing progress and celebrating milestones can provide motivation and a sense of achievement.

road map template

Prioritise and Delegate Tasks:

We often struggle with prioritisation because everything can seem equally important. Prioritise your tasks by considering urgency, importance, and what will have the biggest impact on your goals.

Utilise success lists, colour-coding, or priority ranking to highlight key tasks.

Additionally, consider delegating tasks when appropriate. Trusting colleagues with certain responsibilities can alleviate your workload and foster teamwork.

Take Advantage of ADHD Coaching or Therapy:

ADHD coaching or therapy can be immensely beneficial in managing the challenges associated with the condition. Working with a professional who specialises in ADHD can help you develop personalised strategies, enhance self-regulation, and build coping mechanisms.

A great coach can provide guidance on managing stress, improving executive functioning, and navigating workplace dynamics.

Taking care of yourself physically and emotionally will positively impact your ability to focus and manage your professional responsibilities.

Receiving an ADHD diagnosis doesn’t mean your professional life is destined for challenges. By developing strategies that align with your unique strengths and challenges, you can effectively manage your professional responsibilities.

Harness the power of routines, effective time usage, technology, and support systems to create an optimal work environment.

With self-awareness, proactive communication, and the implementation of practical strategies, you can thrive in your professional life while managing your ADHD.

As workplaces gradually become more aware of neurodiversity and the value of inclusive adjustments, it is hoped that the challenges associated with disclosing ADHD will diminish, leading to enriched work environments that capitalise on the strengths and unique perspectives that individuals with ADHD can bring to the table.

SUMMARY

v  Choosing to disclose an ADHD diagnosis at work is a deeply individual decision intertwined with matters of privacy, personal advocacy, and potential impacts on your career.

v  The benefits of gaining support and accommodations can be substantial, but they come alongside potential risks of stigma and misunderstanding.

v  Ultimately, the decision to disclose must be made in the context of one’s own work environment, personal comfort levels, and the perceived benefits and drawbacks.

v  Disclosure is not a one-size-fits-all solution but a personalized strategy where an informed approach and timing play crucial roles.

Emphasise that this is about improving your ability to contribute your best work. It’s not all about a disability; it’s about using your ADHD skills and creating a working environment where you can thrive for the benefit of all concerned.

 

be continued next week………

Please let me know what you think, the good, the bad and wtf?…link to comments on website

PS Love to hear your story if you want to share.

ADHD Traits

“Having ADHD is like having a mind that’s constantly running at 100 miles per hour, in a 40 miles per hour zone.”

READERS REVIEWS

“Jim demonstrates that altering one’s mindset is possibly the most crucial change that must be made. You might be held back by ADHD, which would limit your potential. The author explains how he accepted his distinctive way of thinking and came to see his ADHD as a strength rather than a limitation. He shows that hyperfocus could be an asset in certain situations and that your creativity and spontaneity are qualities that set you apart.

 One of the strengths of this book is the author’s focus on the positive aspects of ADHD. While acknowledging the difficulties that can come with the disorder, they also highlight the strengths and talents that many people with ADHD possess, such as creativity, resourcefulness, and resilience”.

Nandini

Weekly Tip
Don’t Set Your Dreams Aside.

Yes, you have bills to pay and maybe a family to support but don’t forget why you are doing it.

You say to yourself that you will work temporarily and put your dreams on hold. Don’t do that!

You will forget about your original purpose, and it will gradually drift away.

No matter how tired, cold, or hungry you are, do something for at least twenty minutes every day to keep your purpose, your dream, alive.

Practise persistence over perfection.

“It’s not enough to have lived. We should be determined to live for something.” – Winston S. Churchill

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Download your complimentary PDF of the first couple of chapters.

Or if you have already and want to buy a copy

https://www.amazon.com//dp/B0BHKQV96M

Expect the Best,

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If you’ve got a second, I would love to hear your thoughts and comments. jim@jimlivingstone.com.au I reply to every email.

This site is not intended to provide and does not constitute medical, legal, or other professional advice. The content in this newsletter is designed to support, not replace, medical or psychiatric treatment. Please seek professional help if you believe you may have Mental Health Issues.

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