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Fire Up Your ADHD Brain in 2 Minutes with Power Poses – Natural ADD Remedy

Mentally fatigued? Nervous about an impending meeting or presentation? Just feeling a bit out of sorts? You can re-boot yourself by doing this for a couple minutes (understandable if you want to do it in private)…

Power-Poses-ADHD

This is not a joke. Not even hyperbole. It’s science – about as sciency as it gets. And it’s a powerful natural ADD remedy of sorts. Fact is, research shows that at least two things happen physiologically when this pose is struck and held for two minutes: stress goes down (cortisol reduction) and confidence and clarity go up (testosterone bump – yes, even for the ladies…in a good way).

Fire Up Your Brain in Two Minutes with Power Poses

Featured in a fascinating TED Talk, Dr. Amy Cuddy’s research on body language shows how we can change our own body chemistry — and even other people’s perceptions of us — just by changing our body position.

Posture not only can alter our emotions, it can affect how confidently we approach situations and solve problems, which in turn affects how powerful we appear to others.

In other words, power poses like the one above (a few others have been identified) not only result in greater self-confidence, they increase the confidence others have in us.

And here’s a kicker: We positively influence our own mood and the perception of others when we’re happy and smiley. Even when we force a smile (like, by holding a pen in our teeth). So you might say that, to feel happy or powerful, you can “fake it ‘til you make it” with power poses…and power smiles.

“Poses are powerful,” said Cuddy, a social psychologist at Harvard. And her studies build on earlier research showing that “expansive” poses (as opposed to low-power poses, e.g., slouching, or “closed” stances) can…

  • Help recovering alcoholics from relapsing.
  • Help subjects take the initiative and take risks.
  • Even increase pain tolerance.

But back to firing up the ADHD brain:

Bottom line, expansive poses can re-set your weary mind, improve mental performance and positively affect how you’re perceived. And the physiological change lasts for 15 to 20 minutes – or longer.

So, when feeling fatigued or stressed, or before heading into a stressful situation, strike a two-minute power pose. And always avoid slouching or otherwise “folding into yourself” or “making yourself smaller.”

“It’s about becoming so comfortable and feeling you have so much control over how you present yourself that you become more your authentic self,” says Dr. Cuddy. “It’s about quieting all those voices that say ‘I don’t belong.’ ”

Hmmmm. Sound like something that might help an ADDer? I do it all the time. And it @#$@&! works.

So give it a go and crush it, you Wonder Woman/Superman/King of Siam!

-Alan

PS — Anything you’d like me to write about? Any particularly stubborn challenges vexing you? Leave a note below and chances are I’ll help you crush it. Seriously. -ab

P.P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. Each Monday night at 10pm we “air” another episode chock full of useful productivity tips and “brain hacks”, and our Guest Experts provide more great ideas. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there! ab

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3 Simple Tricks for Battling ADHD Overwhelm

How do you deal with the feeling of overwhelm?  You know — when your to-do list is so long it hurts to even look at it…there’s a constant nagging worry that things are falling through the cracks and you’re gonna get burned big-time. Worst of all, no solution or end in sight. Reality is, few of us really deal with a surge of overwhelm. Some just keep chugging through it, some temporarily check out (escape), others totally freak out.

Before my adult ADHD diagnosis, my way of “dealing” was booze and drugs. I checked out whenever I could…and ended up a junkie. Not very effective. Post-drugs, my new way of battling overwhelm was to just work harder. More hours. More coffee. More ignoring friends and family. Not healthy.

Gradually I adopted what I call Practical Zen Brain Hacks. And as I write this blog, I’m about to head to the ADHD Coaches Organization Conference in Phoenix, where I’ll present some of my Zen Brain Hacks to ADHD coaches from around the world, among whom such natural remedies for ADD adults are an important addition to their toolbox.

Here are three of the tricks I’ll be sharing, each a simple-yet-powerful way to quiet the gut-churning, totally unnerving, emotionally disturbing state of overwhelm…

1. Check Into the Now

We’re naturally wired with a bias towards negativity.  Seeing things as more “threatening” kept us from becoming lunch when wandering away from our cave. But we’re not living in caves any more.

So when you’re tempted to check out or freak out when in a state of overwhelm, step back from the edge and recognize that, right here and now, even in this moment of overwhelm and stress, there actually is no serious threat or problem – because if there were, you would already be attending to it.

In other words, if you really faced a serious issue right now, you would’t be reading this blog – you’d be dealing with that issue. Upshot: there is no problem in the Now.

In the Now, we are freed up to act more powerfully:

…to NOT be paralyzed by that intimidating to-do list.

…to NOT check/freak out.

…and instead, to think more clearly and creatively about dispatching with a to-do.

One-Thing-To-Do-ADHD

Get into the Now more often, and your to-do list can start looking – or at least feeling — a lot more like this.

2. Stop Trying to Finish

Overwhelm is made worse when we realize that finishing even a few to-do’s seems impossible. That feeling paralyzes us…so we can’t even START, let alone finish. I say, screw finishing! Forget about finishing!

The brilliant Dr. Neil Fiore says, “Keep starting – finishing will take care of itself. If you must worry, worry about starting, never worry about finishing.” I.e., never look at a big project and say, “I have to finish that dang thing”. Cuz the thought of having to finish abets procrastination: the more painful a task is perceived to be, the more we try to avoid it.

So never set out to “finish” anything. Just start it. Again. And again. You’ll be more likely to take action (and ultimately, finish).

3. Flush the Brain Toilet

Overwhelm grows out of accumulation. Things build up. Stress builds up. And our brains get backed up. Yet a healthy shot of brain Drano® is simply to do something exhilarating, or at least invigorating. E.g.:

  • About once a month I have to race my motorcycle. I call it “flushing my brain toilet”. If I don’t, my brain plumbing starts to feel clogged. Seriously. Granted, that’s an extreme form of exhilaration; but you can flush your pipes with something that’s a little scary (try something new!), really beautiful (a fabulous sunset) or somehow inspiring (see an intense live performance).
  • You can also do something invigorating right now. Drop and do 20 push-ups. Stand up, head outside and go around the block. I guarantee when you get back in your chair you’ll be less stressed and better able to get stuff DONE!

Alan-Flush-the-Brain-ADHD

How do you flush your brain toilet?

What exhilaration and invigoration have in common is changing your brain chemistry: boosting your good stuff (dopamine, etc.) and repressing your bad stuff (cortisol, etc.). Super-simple. Super-effective.

…as are all such Practical Zen Brain Hacks. More of these to come in future blogs, and of course a few are taught in the Crusher videos.

Hope you can soon put these to work undercutting that overwhelm!

Flush ‘til you crush!

-Alan

P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. Each Monday night at 10pm we “air” another episode chock full of useful productivity tips and “brain hacks”, and our Guest Experts provide more great ideas. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there! ab

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3 Deadly Time Wasters -and Fixes- for ADHD Adults

“Either you run the day, or the day runs you.” – Jim Rohn

…and boy, do the days tend to run us ADHD adults, cuz we let so much time slip away needlessly.

 Indeed, if there’s one thing we ADDers need more of, it’s TIME. So if there’s one thing we should never be doing is WASTING IT. And here are three of the deadliest (and most common) time-wasters, along with some simple time management fixes that act as natural remedies for ADD

1. The But-First Syndrome: Heard of this one? Even if not, I promise you’ve experienced it. You start on a major, important task…but just before getting fully engaged, you say, “But first I gotta…” and you dart away to do that other thing. During which you blurt, “Oh, and let me also just do this one other thing…” and then another…yada yada. You know the rest. Hence The But-First Syndrome – a massive time waster, cuz NOTHIN’ gets completed, least of all, the major, important task you first set out to complete.

The Fix: The key to staying on task and resisting But-Firsts is to LABEL thoughts and things. If you were to use a mental labeling gun to forcefully label the task at hand as “What I’m Doing Now”, you’d be less likely to But-First yourself away from it. All the more so if you then label potential distractions as “NOT What I’m Doing Now”. Here’s free access to ADD Crusher™ Video II, Way 8, with the full treatment on this alternative ADHD strategy: Do What You’re Doing Now

 

2. Screensucking: A term coined by Dr. Ned Hallowell, it refers to wasting time in front of electronic screens. For instance, TV has rightly been called the great preventer. It sucks precious hours from our life and undercuts our productivity. The three hours a day the average American is watching TV are three hours preventing growth and accomplishment. And we ADHD adults are more likely to have addictive attachments to TV – and all electronic consumption.

So for anything with a screen – Facebooking, video games (including the particularly stupid ones on our phones), online shopping or gambling, etc., we must ask ourselves – what is the VALUE of the time we spend with these vs the VALUE of doing other things?

Screensucking

The Fix: Make a list of your top electronic behaviors. Go ahead – do it right now, cuz otherwise you’ll never do it! All electronic behaviors – necessary and frivolous. Rank them in descending order of time spent over the course of a typical week. Circle the biggest offenders: those eating most time and being least important to your success. Then make a pledge, right here on the spot, to reduce or eliminate one or more of those behaviors.

Think about it: How often do we say to ourselves, “I just don’t have enough time to do everything I need to do”?  Yet, NOTHING horrible is gonna happen if you do NOT watch another re-run of Two and a Half Men or check Facebook every 10 minutes. By honestly facing up to our screensucking crimes, we can free up gads of time.

 

3. Doing It All Ourselves: We ADDers waste HUGE amounts of time trying to do things at which we suck – or just needn’t be doing ourselves. Things that people around us can and will do FOR us – if we are WILLING and ABLE to hand them off.

Delegate-Authority-ADHD-ADDCrusherIf you could delegate just two things this week, you’d free up tons of time. I know, easier said than done. We’re terrible at delegating because 1) it requires giving a subordinate a clear roadmap to completion of a task, which we suck at; and 2) delegating means asking something of another person, which we don’t feel entitled to do…we’re always aiming to please.

 

The Fix: The above two barriers to delegation apply mostly to major, complex tasks. But there are lots of to-do’s and routine tasks that can be easily delegated – either to a family member (e.g., laundry to one of the kids) or a paid service (e.g., laundry to a wash-and-fold service). Take the time right now to identify one or two things you could delegate, even if just on a trial basis. Keep it simple. Key thing is to flex that delegation muscle so you can begin to build it up.

 

Lets’ face it. We can’t stop time. But what we CAN do is cut it down to size and start taking control of it by pulling on our Big Boy or Big Girl Pants and facing these time wasters head-on. So there ya go. Three deadly time pirates that, if reduced even modestly, would make your ADHD waaaay more manageable.

‘Til next time…

-Alan

PS – If you like no-BS insights and suggested fixes, think about how powerful a video “virtual coach” could be in slaying some of these classic ADHD miseries. We are humbled and honored that thousands have benefited from the Crusher approach to treating ADHD symptoms, and I hope you’ll give our videos and tools a no-risk try one of these days. Check out the various packages here. -ab

P.P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. Each Monday night at 10pm we “air” another episode chock full of useful productivity tips and “brain hacks”, and our Guest Experts provide more great ideas. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there! ab

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Lies ADHD Adults Tell and Really Believe

ADHD-Adult-Lies-ADD-CrusherOK, that’s not a very polite way to open a Crusher blog – calling ourselves liars. But we’re all liars, including me.

I co-hosted a great ADDA Webinar recently with the brilliant Eric Tivers, who laid out what he calls “Top Lies People with ADHD Tell Themselves…and Really Believe”. Whoppers such as…

“I’ll remember that.”                      “I’ll do it later.”               “I’ll be done in five minutes.”

“I’m just going to check my email.”               “I’ll just do one more.”

 

Now, these seem like fairly innocuous lies, but you don’t need to be a Board Certified psychiatrist to know what kind of trouble and overwhelm can result from buying into these lies.

Eric’s talk reminded me of a strategy I hatched a ways back but that didn’t make it into the ADD Crusher™ videos, or even a blog, ‘til now. It’s a ‘brain hack’ I call, Know What You Know and then KNOW It, and it gets right at the heart of upending these lies we tell ourselves. Here goes:

We ADHD adults know deep down such little lies aren’t true (“I know I WON’T do just one more, but I don’t care cuz I’m having fun hyperfocusing”). We also know a bit deeper down the kind of mayhem believing these lies creates (“My husband’s gonna be p.o.’d if I’m late again”). But we don’t KNOW something truly until we act according to that knowledge. To “know” is one thing. To DO RIGHT (i.e., take action) is to really KNOW.

“We lie to ourselves because we don’t have the psychological strength to admit the truth and deal with the consequences that will follow.” @DrCortneyWarren   TWEET THIS

Once you adopt and adhere to the above assumptions, you can begin to put this powerful strategy to work for you. For instance, given this classic internal dialogue…

200026225-001

“I’m just gonna check a few more emails before I leave for my daughter’s play…” [Lie #1 — Deep down you KNOW you’re in the middle of a nice comfy hyper-focus session].

“…Besides, it’ll only take me a minute to get ready…” [Lie #2 – You’ve never timed your getting-ready. You’re just smooth-talking yourself to gain permission for continued hyperfocusing.]

“…and probably only 15 minutes to get there.” [Lie #3 – If you think about it, 15 minutes is the least it’s ever taken you to get there – you’re engaged in wishful ADHD-time-warp thinking.]

And overall, you know deeper down that this same or similar situation has resulted in you being late to this, that or the other thing many times before. Now, the pivotal question before you is whether you will choose to KNOW WHAT YOU KNOW, and then KNOW IT – by getting out of that chair and heading off to your daughter’s play with a shot at actually being early. Think of how good that will feel! That’s the power of knowing what you know and knowing it.

So next time you catch yourself in one of these little lies, ask yourself: Don’t I KNOW this is really BS? Don’t I KNOW nothing good will come from ignoring this knowledge? And do I KNOW the power of DOING the right thing instead of believing the lie?

Knowingly,

-Alan

An important P.S.: There are two more powerful lie-busting strategies you can use. I wrote this blog a while back, but more recently I expanded on this blog, dedicating an entire Episode of Crusher™TV to this topic, and in it I shared more ways to slay this habit of self-sabotage.

It’s Episode 100, The Self-Sabotage of Lies and Loopholes, and below is the preview of that episode.

What’s Crusher™TV? It’s not just a weekly online TV show that teaches ways to have more control in your life. It’s a LIBRARY of over 95 20-minute videos teaching ways to beat procrastination, get prioritized, get organized, manage your time, and more. You might get a lot out of watching the entire Episode 100, The Self-Sabotage of Lies and Loopholes, where I dig deeper into this topic. (To watch full episodes you can become a member for a buck and cancel any time you like, but either way, you can preview that episode by clicking the image below.

Episode Description: We lie to ourselves all day long: “I’ll remember it – no need to write it down.” “I’ll do that later, for sure!” But little lies and “loopholes” can cause big trouble. I’ll share 3 Loophole-Killing Hacks that’ll help you stop the self-sabotage. And we’ll be joined by coach/therapist Eric Tivers.

 

 

Bless!

ab

Alan P Brown CrusherTVAlan P. Brown, an internationally recognized Productivity Coach, TEDx Speaker and #1 Best Selling Author of Zen and the Art of Productivity: 27 Easy Ways to Have More Time, Earn More Money and Live Happier is the host of Crusher™TV, where he and his Guest Experts share simple ways to get more done in less time with less stress. Follow Alan on Twitter and on Facebook.

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Eight ADHD Myths — Crushed

Not for nothin’, Crusher believes in facts. Erroneous beliefs about ADHD are fueled by ignorance, emotion and plain ol’ BS. And we all have a stake in promoting scientific fact, because myths stunt advancement of knowledge and discourage people from seeking help. With this in mind, here are some of the most common ADHD myths, and the myth-crushing facts that we all need to make sure the world knows…

Myth #1: There’s no such thing as ADD/ADHD – it’s a pharma conspiracy to make $$$ from us inattentives.

  • Myth-Crusher: It’s real. It’s documented. It’s accepted by the medical profession at the highest levels. If your doctor is not among the enlightened, switch to a reality-based one. Meantime, here’s a good primer on the topic.

Myth #2: It’s is a new phenomenon.

  • Myth-Crusher: ADHD kids are cited back to 1845. Our culture of gadgets and mega-multitasking didn’t start it. Harvard’s David Urion says, “People have this idea we live in a world that causes ADHD.” While of course one shouldn’t text and drive, “for a harbor pilot bringing a four-masted sailing vessel into Boston Harbor, paying attention was a good idea then, too.”

Myth #3: Only the USA uses medication for it.

  • Myth-Crusher: An NIMH study of data from 1993 to 2003 says while the US remained by far the leading consumer of ADHD medications, other high-income countries, particularly Canada and Australia, had significant increases in medication use, and that more countries have begun to use them — from 31 in 1993 to 55 in 2003. Surely many, many more by now.

Myth #4: Poor Parenting Causes ADHD.

  • Myth-Crusher: While poor parent management (being critical, negative) can exacerbate ADHD and increase risk of comorbidities, the fact is, genetics account for 80% of the variance in ADD symptoms. It’s worth noting that the belief that symptoms are intentional and controllable often results in harsh, punitive parenting practices.

Bad Parenting ADHD

 

Myth #5: Medication is the only treatment option that works – nothing else helps.

  • Myth-Crusher: the most authoritative voices (Barkley, Ratey, Hallowell, etc.) will tell you that medication can be the single most impactful remedy. BUT they ALSO say it’s not the ONLY treatment option, and that meds can have greater impact with the addition of other practices. Just beware of BS miracle claims.

BTS ADHD1

 

Myth #6: ADHD meds are mind-control that turn people into zombies & junkies.

  • Myth-Crusher: Actually, it can be just the opposite. Having UN-treated ADD increases risk that an individual will abuse drugs or alcohol. Proper treatment reduces that risk. And ADHD meds have on balance been proven safe/effective for 50+ years. (And NO, Crusher is not a tool of Pharma. Just the messenger.)

zombie-warning

 

Myth #7: ADHD affects only boys.

  • Myth-Crusher: Girls are just as likely as boys to have ADHD, though they tend to be less hyperactive. And as a result, girls are less likely to be diagnosed and treated. Some research also suggests higher rates of overall distress, anxiety and depression in ADHD girls. Read this previous Crusher blog that expands on these sad stats.

Myth #8: Kids with ADHD eventually outgrow their condition.

  • Myth-Crusher: More than 70% of childhood ADHD cases continue into adolescence. Up to 50% will continue into adulthood. And of the up to 6% of the adult population with ADHD, the majority remain undiagnosed, only one in four seeking treatment. Without help, these adults are vulnerable to depression, anxiety, substance abuse, to name a few. More sad stats at another Crusher blog.

Well, that’s enough myth-crushing for one sitting. Don’t “myth” the next Crusher blog!

– Alan

P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. It’s a library of over 100 videos teaching hacks and strategies that “unleash the power of your unique brain” to beat procrastination, get prioritized and take control of your time. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there! ab

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The Relationship of ADHD and Substance Abuse

Recently I blogged about the power of AWARENESS as an ADHD alternative treatment. Awareness of the impact of diet…of the full range of treatment options…of the damage of unchecked negative self-talk…of your own strengths and weaknesses, etc. All things that can empower you if you have greater awareness. Well, you can add to that list, awareness of the frightening statistical friendship of ADHD and substance abuse. Once again, I’ve listened to an archived show on Attention Talk Radio – this time, an interview with clinical psychologist Dr. David Teplin – and come away with a must-write blog on substance abuse as one of the top adult ADHD symptoms.

Some Hallucination-Inducing ADHD Statistics

Did you know that those with ADHD are six times more at risk for substance abuse than the general population, and will suffer with the abuse for a longer time? It gets uglier…

  • Up to 45% of adults with ADHD are alcohol abusers.
  • Up to one third abuse illegal drugs.
  • Between 35% and 71% of all alcoholics are also ADHD!
  • Between 15% and 25% of drug abusers are also ADHD.
  • ADHD adults are disproportionately represented among patients in treatment centers (not to mention also among the prison population, which I blogged about from the 2012 ADHD Coaches Organization conference).

Wow, not lookin’ so good for us!! And that’s not all – don’t forget all the behavioral issues that result from these abuses: drunken driving, arrests, failed relationships, poor career prospects…and on and on. As if the ADHD alone weren’t bad ENOUGH!!!

But wait! There’s more! Then we of course have to contend with the frequent ADD/ADHD co-morbidities of anxiety, depression, bi-polar, oppositional defiance disorder, and so on – that make matters worse, as well as confounding proper diagnosis and treatment.

Substance Abuse Kid

WHAT is Going ON Here?!?

Well, as a former alcohol and drug abuser myself, I’m not surprised at all these ugly stats and the isolation of substance abuse as one of the most prevalent adult ADHD symptoms.

Looking back at my teen years, it’s pretty clear how I got my start. They say marijuana is the gateway drug – but I feel regular old cigarettes are a bigger gateway for ADDers. And sure enough, we ADDers start smoking earlier that the average kid smoker – and are less likely to quit. And the gateway effect is aided and abetted by the gravitation to permissive peers and like-minded others who’ll accept us and our behaviors, making for a snowball effect. Here are some of the why’s that Dr. Teplin touched on…

  • Both we ADDers and substance abusers tend to lack sufficient amounts of dopamine. Abuse, just like all risky behaviors, counters that dopamine deficit. (Hmmm. Is THAT why they call it dope?)
  • Nicotine is a mild stimulant. Its mild ‘upper’ effect probably contributes to the attraction and difficulty in quitting.
  • Alcohol and marijuana are both depressants that might have a calming effect on hyperactivity.
  • As ADHD sufferers, we’re likely to be defined as failing, outcasts, not up to par – all great reasons to go have a drink!

But back to the awareness lesson here. Whether or not we are grappling with some substance, having the knowledge about this dysfunctional relationship can help our overall mission of greater understanding, facing new challenges – and maybe even equip us to help a fellow ADDer in need. If someone you suspect of having attention disorders also has this most pernicious of adult ADHD symptoms, approach gently….Bless!!

-Alan

P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. Each Monday night at 10pm we “air” another episode chock full of useful productivity tips and “brain hacks”, and our Guest Experts provide more great ideas. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there! ab

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Dear ADHD Adult: Score Your Successes!

Dear ADHD adult or teen: Is a recent success/victory overshadowed by some minor “failure” that happened this morning? Is your most recent faux pas still ringing in your ears – a missed deadline, a forgotten appointment? Fact is, we ADDers are masters at acknowledging and remembering past failures, but terrible at acknowledging and remembering successes. Itsa-no-good!

It’s funny/sad that for ADDers, failures seem to have double or triple weight. You could succeed three times and fail once, and still, that one failure would weigh in your mind more than the three successes. It’s detrimental…and, um, ridiculous.

ADHD Adult Success

We Gotta Put Failures in Healthier Perspective…

ADDer life can feel like a continuous stream of losing this, forgetting that, being late. But what ARE these “failures”? Well…

  • They’re NOT a character flaw
  • They’re NOT moral failings, and…
  • They will NOT be erased or avoided in future by ANY amount of self-punishment.

In fact, most ‘failures’ don’t exist the moment after they happen – except in our mind, so we carry them around like an ID card.

ADHD Adult “Failures” Arise from Our Neuropsychiatric Condition

They’re the result of our differently wired brain trying to operate in an intensely paced, left-brained world. That’s not failure – that’s just a mismatch. See that for what it is and work with it. You can’t eliminate failures or completely erase your weaknesses. But you CAN manage them, and even be positively motivated by them.

For the ADHD Adult or Teen, Success Breeds Success

That is, IF we ADHD adults give ourselves credit for successes. A forgotten success has no motivating power. But, make a habit of celebrating successes is like a natural ADHD remedy — you trigger a cascade of positives that re-fill your motivational fuel tank, build up confidence, reinforce your good habits and weaken bad ones, and keep you positive when inevitable setbacks arise.

But what IS a success? A success is not just the COMPLETION of a difficult task. It is any measure of effort TOWARD that completion. Getting started on a task and slamming 20 minutes on it, then running out of gas and moving on to something else is NOT a failure. That is a success. As is every additional INCH toward completion. So celebrate every effort no matter how small.

Making progress doesn’t always mean COMPLETING an important job or task. We can ALWAYS be moving something FORWARD. Even if that forward is an inch…credit yourself for reaching Successville. The most impactful way to take credit for successes and be positively motivated by setbacks is to record them – to keep SCORE.

An Action Step to Do Just That…

ADHD Adult Success Scorecard

Make a postcard-size scorecard with 7 columns for the days of 1 week. List down the left side good and bad habits you’ll track (eg, screensucking or ADD-inducing junk food…positives like cardio, or when you pushed aside fear to attack a task). Keep it with you and note -1 for setbacks and +1 for positives – then add ’em up & see if you can create a positive trend!

 

This is an adaptation of Way 9 from ADD Crusher™ Video II – if you like the written version here, you’ll totally love the video version!

Score those successes!!

Bless!

Alan

Alan P Brown CrusherTVAlan P. Brown, an internationally recognized Productivity Coach, TEDx Speaker and #1 Best Selling Author of Zen and the Art of Productivity: 27 Easy Ways to Have More Time, Earn More Money and Live Happier is the host of Crusher™TV, where he and his Guest Experts share simple ways to accomplish more in less time with less drama. Follow Alan on Twitter and on Facebook.

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Feed Your Brain – With the Right Diet

As we get geared up to go back to school or get back in the throes of regularly scheduled work, let’s take a moment to ponder our ADHD brain and its particular back-to-school/work needs…

Heed the ADHD Diet-Brain Research…and the Rules

More and more research is confirming that the ADDer has unique dietary needs that, if ignored, magnify our ADHD symptoms. But properly feeding our unique brain goes beyond food to include the right amounts of exercise and rest. Crusher tips on all three in this series of three blogs, the first, on diet, herewith…

Crusher adheres to and preaches four cardinal rules for the ADDer diet…

1. Sugar Sucks

2. Carbs Kill

3. Protein is Power

4. Omegas Are Mega.

They’re pretty self-explanatory, but here are some quick details on each…

Sugar Sucks

Sugar – especially processed sugar — jacks up your blood glucose briefly for a spurt of mental energy, but then dissipates just as fast, leaving you in the gutter jonesing for more sugar like a two-bit junkie. So no, you CAN’T have your cake and eat it, too. As I say in Video I, Way 1, “if you’re eating a glazed donut for breakfast, you’re kicking your own @ss down the street!”

And watch out for hidden sugars – in cereals, condiments, “healthy” juices. (Read the label, you might be shocked at what you find in a wholesome, all-natural looking product.)

Carbs Kill

In reality, you can’t live without carbohydrates. But most carbs on the crappy American grocery shelf are ADDer no-no’s because they TURN INTO sugar, and we already know how much, um, SUGAR SUCKS! Now, not all carbs are created equal: complex carbs are safer – whole grain breads/cereal, brown rice, yams, veggies, seeds and nuts. But steer clear of simple carbs — WHITE foods (breads, rice, pasta, potatoes), which are often processed and useless to the ADDer brain.

Carbs-Kill-ADHD-Natural-Remedy

Steer clear of those pancakes and muffins! They’ll bite ya!

Protein is Power

Because it actually triggers alertness-inducing neurotransmitters that help us focus. Get quality proteins from fish, lean meat, beans, eggs, dairy and protein drinks or powders. And if you use protein drinks/powders, make sure they’re not loaded with sugar, cuz, right – you know…sugar yada yada.

Protein-is-Power-ADHD-Natural-Remedies

Protein is power – get more lean meats, nuts/seeds!

Omegas are Mega!

Essential fatty acids like omega-3s and -6s found in cold-water fish can improve brain function/memory. So get more of these with quality fish or krill oil supplements pronto. To get both omegas AND protein, put walnuts, pistachios, pine nuts and sardines on your grocery list. Do it now!

[Note: There’s been some recent research suggesting that too much omega fatty acids may correlate with increased incidence of prostate cancer in men, but as with anything, everything in moderation!]

Ninety-nine times out of a hundred, though, feeding your brain right correlates more to long life than to any health risk – and conversely. For instance, a recent study linked ADHD, high-fat foods and obesity.

So, cut out the sugar, reduce simple carbs, up your protein intake and get some Krill Oil supplements (Omega-3s)! Do you have your own cardinal rule on diet? Share it in the comments!

[Addendum: And here are parts two and three of this Feed Your Brain trilogy…]

-Alan

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Motorcycle Racing as ADD Alternative Treatment

Of the 22,000+ ADD Crusher™ fans on Facebook, a disproportionate number are connected to the worlds of motorcycles and motorcycle racing. Not a majority by any means, but certainly more than their representation among the general population. As I’ll cover in a couple of posts to follow this one, it’s no coincidence, for we ADDers all share a gene for stimulation-seeking and risk-taking…which are of course both intertwined with motorcycles and moto racing.

Motorcycle Racing as ADD Altnernative Treatment

Of the many purported natural remedies for ADD/ADHD, there’s one I know that works pretty good as an ADD alternative treatment: motorcycle racing…

  • If you’re a spectator, watching this beautiful-yet-dangerous sport is healthy downtime — perhaps even a natural ADHD remedy in the form of quasi-meditation. (Think of the bliss you’re in as you watch any of your favorite sports – or your kid playing one: this one is very ADD-friendly.)
  • If you’re a motorcycle rider/enthusiast, it’s a celebration of the art and science of man-and-machine and, as such, a mind-soothing joy.
  • If you’re a track day junkie like me, it’s psychotherapy, pure and simple. When I’m on the racetrack, every trouble disappears and all mental noise ceases – as it must, lest your thoughts drift to the proverbial squirrel/butterfly and you crash at 165mph.

Then of course there are the sounds and smells of the sport that cater to our inherent demand for general stimulation. Blasting engines, roaring crowds and the lovely scent of expended racing fuel.

ADD Crusher™ Puts Its Money Where Its Mind Is

All this affinity between moto racing and ADD/ADHD is why we were proud (and wise) to sponsor AMA Pro Daytona Sportbike Racer Josh Galster #74. I’m here today at Miller Motorsports Park watching Josh compete in the fourth round of the AMA season, and sitting among a stimulation-seeking audience of tens of thousands who are probably disproportionately ADDers.

So, if you need an invitation to take up moto racing as a new sort of ADHD alternative treatment for yourself, here it is. If you like, kick off your new hobby by Liking Josh’s Facebook page!

Alan&JoshGalsterPit

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5 Alternative ADD Treatments that DON’T Come in a Bottle

In a previous blog, I shared some interesting bits on meds that I theretofore just plain didn’t know. Some of the facts hopefully flipped on a light bulb of insight for some readers, too. Now, I enter into an area where I DO know a good deal, cuz it’s been a driving force behind my own mess-to-success story since the day of my adult ADHD diagnosis: alternative ADHD treatments.

First a statement: Medication is a potentially powerful part of an ADD-crushing plan. Crusher doesn’t take sides in the meds-are-good vs. meds-are-evil debate. I believe every ADHD adult should deploy every tool at one’s disposal – so long as it works and doesn’t somehow screw with wellbeing or health. And those tools should DEFINITELY extend BEYOND medication. As they say, “Pills don’t teach skills!”

Top 5 Alternative ADHD Treatments and Solutions I Use

So with that, here’s a list of the non-medication alternative ADHD treatments that help me most on a day-to-day basis. And importantly, most of this stuff is FREEEEEEEE. It’s not an exhaustive list, but it’s a good overview, with some links to additional info:

  1. Cognitive Behavioral Therapy (CBT): For those not familiar with the term, ‘cognitive’ refers to how we think about things…’behavioral’ is how that thinking translates into our actions…and ‘therapy’ is the addressing of those thoughts and related behaviors. Now, CBT needn’t involve an actual therapist, though it can – and sometimes should. But I’ve made tremendous productivity, wellbeing and happiness advances by “treating” myself. One big way I did this was to change the way I view my ‘failures’ and successes. Negative self-talk is deadly when it comes to undercutting our potential success – and worse, depression and anxiety are greatly influenced by our negative perceptions. (I teach steps to a new mindset in Video II, Way 9: Score Your Successes.)
  2. Mindfulness: Related to CBT is simply being mindful. This is a broad area of alternative ADHD solutions, but the primary focus of mindfulness for me is knowing what stuff is whirling around in your noggin, recognizing your thoughts’ meaning and relevance, and ultimately, being able to prioritize those thoughts (also, see the quote below). I’ve blogged on this at Jennifer Koretsky’s ADDManagement.com. And if you’ve any doubts about the power of simply being more mindful of your thoughts and related emotions, get hip to neuroplasticity. This is the ability of the brain to change based on what you’re paying attention to – how the brain actually PHYSICALLY changes and adapts to alter certain brain deficits.
  3. Meditation: Don’t be put off by this woo-woo word. (Is woo-woo a word? It is now folks.) Anyway, I meditate throughout the day – not by sitting on a bed of nails and murmuring, but by simply quieting my mind – which is EASY once you are MINDFUL of what’s inside it (see above!). I call it “Shut-up-a-you-mind. And it can power up your mind in just a few minutes. More about that on the Crusher YouTube channel and in Video I, Way 3.
  4. Coaching: Try even a few sessions with an ADHD coach and chances are you’ll get more than my money’s worth. And now, group coaching is sprouting up more and more, making coaching more accessible and affordable. Give it a try. Is there a better way to stay on top of alternative ADHD treatments than having a coach and support staff remind you of them on a weekly basis?
  5. Proper Diet, Exercise and Sleep: OK, I know – “Booooorrriiiiing”. But I gotta beat a dead horse here, cuz you’ve probably heard my mantra that “If you’re eating a donut for breakfast, your kicking your own ass down the street!” These three things are the most POWERFUL and FUNDAMENTAL of all, in my view. The YouTube channel and Video I, Way 1: Feed Your Brain have the basics on this topic, as does this link on ADD diet tips.

Quote ADHD Choosing Thoughts1

A Note on Supplements as Natural ADHD Remedy

This is where things get tricky. I won’t go into any detail here other than to say two things. First, the only supplements I use are ones that are research-based, no-BS brain helpers, easily remembered as ZIMB6. Zinc, Iron, Magnesium and B6. Get some quality supplements and take ’em every day in keeping with the recommended daily allowances. Second thing on supplements is: Beware any claims  about a natural ADHD remedy that sound too good to be true. Research the crap out of supplements, herbals, etc., that 9 times out of 10, are…crap.

There are many other alternative ADHD treatments, remedies and solutions, but these are my mainstays. I’ll write some more down the road about others, some of which I’ve yet to try, like neurofeedback.

El Crushito!

-Alan

P.S.  If you haven’t yet heard of www.CrusherTV.com, I hope you’ll check it out. Each Monday night at 10pm we “air” another episode chock full of useful productivity tips and “brain hacks”, and our Guest Experts provide more great ideas. Tons of other benefits for members, including free group coaching sessions. Hope to “see” you there!  – Team Crusher

 

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