Jim Livingstone

1 March, 2023


                “Personal power is not the end of  the process. It is a tool that you use to get someplace. The purpose of  the car is not to live in the car, it is to drive you someplace you want to go”. – Frederick Lenz


Personal Power

Personal power is the ability to influence people and events with or without formal authority.

Personal power is more of a person’s attitude or state of mind rather than an attempt to manoeuvre or control others.

Its primary aim is self-mastery: competence, vision, positive personal qualities, and service.

Personal power is the source of strength and energy you can use to achieve personal and professional goals.

This week’s ADHD Advantage

Your Sense of Humour

People with ADHD often use humour to fit in. 

Humour is a way to challenge our negative experiences. We typically use it to diffuse awkwardness and respond to painful experiences like being hurt by family members and others who desperately want us to be ‘normal’.

Humour is one of the highest levels of defence, which allows us to maintain a healthy perspective in the face of misfortune and adversity. 

Laughter has been shown to release serotonin and dopamine, providing feel good benefits with a simple chuckle.

Laughter reduces serum levels of stress hormones. It significantly boosts our immune system. 

It also regulates blood pressure, heart rate, improves memory, focus, attention and concentration. 

Humour and laughter also have analgesic properties…. meaning that finding the funny activates the release of endorphins. Humour reduces physical aches and pains and muscular tension.

Laughter is sharing, which generates a positive mood, and lightens the load. 

Use it or lose it.


“Like a welcome summer rain, humour may suddenly cleanse and cool the earth, the air and you”.  – Langston Hughes


This week’s ADHD Challenge

Remembering, ah…. Something?

I can read an article, or watch a video I find important, then make notes and re-read it over the week, and by the following weekend, I forget about it. 

I then go looking for the same information and repeat the process which I find
frustrating and time wasting. 

If it is a complex procedure that I use infrequently, I have to relearn it each time I have to do it.

My short and long-term memory seems to be selective in what it wants to remember. Other things of no importance I can remember and recall instantly and I don’t get to choose!


  • I compile files on the laptop for different areas, personal, business, money, relationship etc.
  • I use word docs to capture the most important tit-bits in each area.
  • I make up files for specific repetitive tasks. Like asking for book reviews, I put all the information in one file to stop me from having to search multiple associated files each time I request a review.
  • I copy and paste some info into multiple main files because sometimes I can’t remember which file it’s in. That way I have multiple sources to draw from.
  • I print a hard copy of stuff I want to review before I go to bed or if I want to take it with me outside the office. I keep them in a ring binder for the main topic, like personal growth.

Weekly Tip

Healthy Dopamine Stacks

Dopamine is a neurotransmitter that plays a key role in motivation, reward, and pleasure. While there are no proven methods to increase dopamine levels directly, there are some things you can do to support your brain’s natural dopamine production:

1.Exercise regularly: Regular exercise can help increase dopamine production in the brain.

2.Eat a healthy diet: Eating a balanced diet rich in protein, healthy fats, and complex carbohydrates can support dopamine production. Foods that contain high levels of tyrosine, an amino acid that is a precursor to dopamine, can help boost dopamine levels in the brain. Such foods include almonds, avocados, bananas, beans, beef, chicken, chocolate, coffee, eggs, green leafy vegetables, milk, oatmeal, seafood, sesame seeds, tofu, and turkey. 

3.Get enough sleep: Getting adequate sleep is important for the brain to produce and regulate dopamine.

4.Practice stress management: High levels of stress can deplete dopamine levels in the brain. Practice stress management techniques such as meditation, yoga, or deep breathing exercises.

5.Engage in enjoyable activities: Engaging in activities that you find enjoyable, such as listening to music, dancing, or spending time with loved ones, can increase dopamine levels in the brain.


“Don’t limit yourself. Many people limit themselves to what they think they can do. You can go as far as your mind lets you. What you believe, remember, you can achieve.” —Mary Kay Ash 


Take care, enjoy
Jim Livingstone

Author & Founder


Mobile : 61477888369
Email: jim@adhdaddults.com
Website: www.jimlivingstone.com.au

2022 Jim Livingstone , all rights reserved.
13 Anchorage Dr, Birtinya, Q 4575 Australia

DISCLAIMER :This newsletter is not intended to provide and does not constitute medical, legal or other professional advice. The content 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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