Crush Procrastination + Overwhelm With These Practical Strategies
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2024
- Flow.Club 👉👉 hi.switchy.io/Liub
ADHD procrastination and overwhelm are VERY common complaints I hear from my ADHD clients. In this video, I’ll break down why we struggle with procrastination and overwhelm, and what we can do to fix it. This video is the third installment in our series aimed at understanding ADHD and learning how to manage it effectively. Tune in to learn valuable tips on time management, productivity skills and emotional regulation - all tailored for those with ADHD.
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👋 C O M E S A Y H I !
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00:00 Introduction
00:54 ADHD time management and productivity
01:45 What is ADHD Overwhelm?
04:08 What is ADHD procrastination?
06:20 Step 1 to Beat procrastination - ask yourself what's driving the behavior?
07:22 Tool 2 - try body doubling
07:47 Tool 3 - Stop overcommitting by getting clear about your time limitations
13:08 Create external cues to help you manage time better (alarms etc)
14:04 Finding the right productivity tool for your adhd brain - แนวปฏิบัติและการใช้ชีวิต
Where are the first two videos? 😬🥹
well that's a great question!
1st video on overview of ADHD: th-cam.com/video/eanXQIYDyHE/w-d-xo.html
2nd Video on energy management: th-cam.com/video/mVGQIVxvQc8/w-d-xo.html
Thank you 😊
Anything on my phone just drags me into doom scrolling
Oh, the irony of saving this video into my "watch later" playlist.
Haha! I do that a lot!
❤
😂 not me watching this months after I saved it in my watch later
Laughing as I my watching and not doing stuff I should do.
😂😂😂
I've been battling anxiety and depression my whole life, never knowing why I can't fix it. I have all these skills you are suggesting, since they have been helpful.... But just hearing you describe why I need them in the first place is making me cry. I'm 37 and just starting to learn that I probably have unrecognized ADHD, and it's happened like this because I managed to get a lot of coping skills to appear normal.... But now I know I'm not like everyone else when it comes to the low interest desire to do literally anything else, when I'm pushing through boring tasks, or when it seems like I'm getting overwhelmed over "nothing".
I have learned tactile planner (pen and paper) do help me more than digital. I am a techie person but writing things down does seem to help. As far as learning to go back to it, I found it helps me to have a little fun decorating the planner. I have recently started when I plan my week, I let myself enjoy decorating it. It's not a habit yet but, I am trying to make it one. I am hoping that will help me with my procrastination.
Tool No 1 : Where to Start
Lack of dopamine
Lack of structure (FlowClub)
Body Doubling
Tool 2: Stop Overcommitting!
Tool 3: Write down all to fo list
time estimate
Externalize time!!
plannint your week ahead - check 3 months productively olan- make it as fun as possible
Oh god. This is me exactly right now and its insane. I feel like I'm about to explode.
Me too. Literally, right now. 😮
Me three 😢
Same here 😔
Same. But I somehow doubt this will help much
I didn't know about body doubling ....I thought it was me...when I want to get things done and really need to...I go and sit in the departure lounge of the airport for several hours because everyone is in a hurry and I get a ton done!! I will have a look at flow club....thank you
OMG, that's so smart!! Body doubling is a lot easier tho :)
This is a really cool hack
I love public places that feel private like that. it is even more deluxe when in an airline lounge with complimentary food and beverages 😁. I also love a public library for that as well. Much closer to home, and with options of big tables to spread out on, or cozy chairs with a small surface on a swivel or a study carrel!
Oh my God, the same for me. I’m having friend issues finding them. I’m 60 years old. My three girls brands have passed away. I hear her when she says body double I need to learn about that. Because that is what I’m dealing with right now, I feel so alone and overwhelmed to get anything done. I have someone with me just the support. I don’t feel alone. I’m a stronger person.
@@margaretrawlins5098 - Body-doubling at its most basic is just having someone else working alongside you. Not even working on the same thing! Still, there is a nice feeling of accountability that help us move forward. Some kinds of tasks REALLY benefit from body doubling AND out-and-out helping. Especially if they have a physical capability, skill or proactive presence, among other possibilities. I deliberately mix with people of all ages, and look for ways I can encourage and help them. (Vs waiting for “best friends” to move or die - I’m 64 now).
My daughter and I get together periodically to support each other through projects we feel overwhelmed by: sometimes it’s physical help, but it always has a component of “talking through” what makes it so hard, problem solving, choosing not-overwhelming baby-steps, and often some sort of relax/celebrate time. I know of another family that gets together for a pot-luck every 6-8 weeks or so snd ALSO tackle jobs that are hard to do alone. Just as easy to do that with friends, old and new, or a mix. I think a lot of people would love help tackling the tough (to them) aspects of projects. Overwhelming projects come in all sizes and shapes, and some require a helping hand. Oh, plenty of minimal/declutter/cleaning vloggers do vids where you can work alongside of them. Sometimes I watch old episodes of Hoarders to put my problem in perspective, too - and as a prod so I never let things get so bad. Best wishes that you find solutions to your own overwhelming challenges!
Please do something on timeblindness, and how to get out of an extremely disregulated day and night rhythm/delayed sleep phase. (Like going to bed at 7 or 8 am. and not being able to stop yourself from doing it because you are stuck in a loop😕.)
Or stuck in a loop of going to bed at 12:30-1:30!!
@@cari3157 That's my dream bedtime🥲
OMG this is so eye-opening. The procrastination, going in circles and anxiety. I become paralyzed and nothing gets done. Then I get mad at myself for not knowing where to start or starting at all. Thank you for this and helping me understand my craziness.
I love how real you are Caren! We do totally shame ourselves. It is a terrible spiral. I hate red tape. Even the grocery store is too much😂. I love Flow club.
Thanks for the kind words. I love flow.club too!
Wow! Flow club sounds great! I’m going to try it. I’ve actually paid people to sit in the room with me and read their book or do their homework.
I hear you, I completely suffer through this.
I have struggled so hard my whole life with ADHD symptoms, as a creative producer and entrepreneur... only now getting diagnosed, and over time I have come up with almost the same exact systems you are prescribing, like the one you set up in notion. I have set ambitious goals, and a lot was at stake since it has been figuring out how to work with my ADHD disposition and make a living. It's pretty cool to see how i came to the same place. Your perspectives are so helpful, either way. You dive into the things i know i need to explore more. You also you put things into words really well... Key phrases like "point of entry" and asking is this a "project" or a "task" have allowed me to zero in on the best subject matter to focus my time and concentration on. I constantly have multiple list entries on my list getting bumped to tomorrow. I always said, oh i'm putting the whole job on the list without breaking down the baby-steps. This job is too complex to be general about. Getting more specific changes everything. Anyway. Love your work. You're giving me a lot of hope, optimism, and practical input.
I would never remember to take my meds if I didn't have Alexa remind me, twice, every morning. I love the freedom of just being able to do my work or whatever and not have to constantly be watching the clock for whatever is coming next, whether it's an appointment, or a phone call, or making dinner, or whatever. I really like having Alexa to remind me to do everything.
Yes so true, self awareness and "quietness" to really appreciate notice things such as "when am i most productive?"
my daughter and I both heard about body doubling from different sources, I think I heard about it from the minimal mom TH-cam channel. Anyway, we both have projects that we have felt a little stuck on, and it has been absolutely great to get together with her every week or so. Making serious inroads on deferred projects! for example, she had a yucky area of her garage to clean out that was giving her the heebie-jeebies, just to touch it, and I could get my hands down and dirty well she operated broom and bags. I've got a painful knee and don't feel very agile and safe on the ladder, and having her tape off and cut in around the ceiling and floor overcame that block to getting a room painted.
It's a great time to talk about what makes us feel stuck, as well! Usually the other one has the resources to overcome the thing that the other person feels stuck by.
I love your videos. You break things down and explain them well. The tips you give seem manageable. I'm on the fence about trying meds to help my brain unravel and function a little better so watching your videos is great. I feel like maybe I can manage things a bit better without meds.
For us adhd I believe in physical notebooks❤ out of sight out of mind is digital❤a combo is best
Not sure if you read comments. Especially on a older video. But I have to say. I don't make it a point to subscribe to ANY channel let alone a "self help" one... BUT I am hitting the button on yours. I was just diagnosed 2 yrs ago with ADHD. I always knew something was different. I am on medication but it helps for a bit then down for a bit. That kind of damn roller coaster. I hadn't found a video on here yet that broke it down like you did in this video. It brought it all together for me. I was a HORRIBLE student ALL thru school.. Mainly due to not BEING ABLE to concentrate. No matter how hard I tried to. Even reading books. I can't concentrate enough to remember what I JUST read.
I will be trying the body doubling app. It's just me and my dogs. I got lucky and was able to retire at 50. So I tend to put my house off. I'm renovating a house so it knows it's gonna be dirty for a bit. The. I just use that as my excuse. If I had some to hold me lil more accountable, I would have tools, paint, wallpaper, etc put up when I'm done.
I could go on but I won't. Just wanted to say thanks. I'll be subscribing...
Thank you for being here!!
I have an important project I have wanted to start for two years. I know parts of the project really well but there are holes in my knowledge of how the whole project is to be completed. Multiple times I have gone online started the research and took notes and plans and felt like that I had the pieces of the puzzle I needed. Then life got in the way and crazy, as it often does and guess what...lost the notes, couldn't remember where I went online to find the info and then frustration sets in and then procrastination to do it all over again. Which by the way would be the fourth time in two years, I got this all together. So my issue is I get to the point of entry, then distracted, then by the time life levels out to go back to the project, I am frozen. It's like why start, this is going to happen again and again. So, then I fool myself into thinking, I will start at a better point when life is more settled. That's a lie I find my ADHD brain telling me a lot. The point is after the project, life would be better. So, things being settled (to what little degree it can) would occur because I got the project off the ground and running. So I stay frozen in the pre-planning stages and tell myself soon I can get to it. So, I don't start. At this point wondering if I should start it at all. It's a cycle I hate. BTW the project is a nonprofit thrift store. I ran one for over 10 years successfully till the church after covid, shut it down. I have done the research and I have the knowledge of running one but starting one is so different then a regular business. Like I said though I have done lots of research (and maybe you can shed some light on this), but it's like I don't know the steps well enough or have it all memorized good enough, that even with all my notes, I didn't feel prepared enough to start. So, i procrastinate till the whole cycle starts again.
Sounds like my approach to my dissertation proposal. I’m down to 11 days 11 hours and 32 minutes until it’s due 😅 I have parts written, some sections still not written, and none of its together. In fact I probably don’t even realize how much I truly have to write because I cannot fit pieces together.
Can I give 2, 3 or 5 likes to this one? It was terrific, Caren! As always, you explain so well and give so many smart and great tips. This has clearly put everything in perspective. I'll certainly be back more often to this foundational video, for sure. Thank you! (saving...)
Goal setting is like an appointment book!! Squeeze everything in before deadline. List. Prioritize. Assign time and time limit...
I'm impressed by your channel and the sheer amount of tools and advice you have on offer. As an adult struggling with ADHD I wanted to know if you had any thoughts about Dr. Mary Solanto's integrated approach.
Not knowing the point of entry!!!!!! Oh my gosh, you named it!!!
First off that’s amazing that you have three passports like wow lol
Actually working on my 4th!
Which one?? 😮 I’m excited for you!
Yes. 100% accurate. My teaching schedule got heavier suddenly as we started the new class term. Where is my clone!?
THANK YOU for making my life a "little less sucky"!
xxxx
Great video. I so appreciate your information !! Thank you !!
This was hands down one of your best videos imo!
Fabulous! Thank you!❤
Wow, you covered a lot of stuff... But it was all very good. Task vs Project. You're absolutely right!! Maybe for some people like my wife it is a task, but for me I look at it and I see so many things I have to do I feel tied up in knots. So I like that to even if it is a task to break it up if I need to and maybe it will be a project after all but I like that you've given me the freedom to chunk it up and work on little bits. That's not all I got out of your video but that's most memorable . Thanks Caren!
I have a question. I ALWAYS have burnout after an extremely productive day. What is that?
I'm curious what you think about that? Is there a clear reason why you're drained at the end of the day? What triggers it?
@@CarenMagill it actually happens the next day. Mentally it’s 0 motivation. Mostly doom scrolling. With minimal effort for routines. I do the necessary. I feel like I’ve made (what is described as symptoms of adhd burnout) a reward. “a good job you deserve to rest” kind of reward….but I feel horrible at the end of the day
Burnout doesn't happen after 1 day. It happens over a long period of time.
I recently found out that I overestimated the time for Adderall XR & that I was actually crashing at around 2 pm. My psychiatrist prescribed me a "booster dose" of regular Adderall to take around that time. GAME CHANGER.
@@Heyu7her3 well I’m a mom so maybe I’m in perpetual burnout so it’s magnified when I AM productive. Haven’t found the right meds yet 😢
100% relatable.
Could you put all these in a playlist? I'd like to share all of them with the ADHD Discord I'm a part of.
They are in a playlist!
I am soo impressed with you Caren! I wouldn’t be able to be so coherent about the passport stuff so soon after it happened!
Thank you for making these videos, this one in particular really motivated me to start journaling about my structure and barriers to success! ♡ you make a huge difference! Thank you!
thank you so much! Trust me, I had a complete meltdown on the passport stuff. Paperwork is the WORST!
@@CarenMagill I feel like I have meltdowns due to my ADHD every other day!
Your videos are always a huge source of inspiration and help ground me to keep going! ♡ thank you for all that you do, Caren!
Im overwhelmed because I have soooo many tasks and projects both in my personal life and business that I’m not doing. Instead I procrastinate and do anything else but those things,and waste my life scrolling instead of knocking things down if my list. Do I have adhd lol ?
I waited so long and I’m loosing my mind because I need to finish so many things before a deadline
Body doubling & SMART goal setting don't work for me, & I'm beginning to wonder if it's possibly due to Pathological Demand Avoidance 🤔
Anything that does not support mental and physical health, goals and values is self sabotage, they say... so pay a little more attention to what ur doing, self compassion, patience and try some breathing techniques to bring u back into focus.
BRAVO! This was super helpful. It’s like you were talking directly to me. The thought process and behaviors for determining what kind of task management system was huge.
Glad it was helpful!
Lol off the record, i think i might have undiagnosed adhd, and multitasking or swithing from task back to task frequently, helps me, but im not sure if its evidence based. The way i see it chipping away at it...; a little is better than nothing, AND start anywhere u can if ur having troubl starting
If you have a goal in mind and you've planned it out and now you're carrying out your plans and your activities then you do have to follow a schedule but if you have the luxury of not following a schedule to strictly...
But I find that infront of my face sometimes is so obvious that I miss it. I see it so much that I see it but don't really see it.
Iv never been diagnosed with ADHD but my sense of time is absolutely wack, 10 minutes to me is an hour in reality and I'm like wth how in the world do I do this.
Omg the alarms!! My husband hates my alarms I have multiple wake up-get up alarms, a "buss time" alarm 2 minutes before I need to qatch for the buss, then a 7:30 alarm to get my daughter ready for school. 8am which is 5 minutes before we have to leave and another one 5 minutes later to leave, a 2:20 alarm to leave to the buss stop, alarm for kids bath times, dinner etc for EVERYTHING and it helps me alot bc I just lose time out of thin air!!
There are a whole lot of flies drowning in blue honey behind you ..they need your help...
Hello ❤ Im 44 years old and I wonder if you take some adhd medicin?
What is on the blue artwork in the background? It’s bugging me 😂
It's a painting of women from the Dominican Republic.
Shame guilt n dissapointment are there to HELP MOTIVATE TO DO SOMETHING, PROBLEM SOLVE. But if its hurting you, it definitely time to tame the negative Self talk. You wouldnt let someone talk to u that way, so why do we do it? Self compassion and patience or anger management therapy...
It isn't fair why US gov allows Canadians and British to keep their passports while being American citizens. I didn't get to keep my homeland passport. The racism of the gov.
The US allows dual citizenship with 62 countries. It is more likely that your native country doesn't allow it. Mine doesn't either.
Thank you for this! Know I am 1000 times sure I’m not crazy. This whole video is about my life especially at work. The trouble with time is bananas… Out of the programs I am testing for project organization, Trello and Google calendar have been more effective but not 100%. Oh, and just the thought of free time makes me anxious and when I do take time off I feel guilty, because I am never caught up with all the things I have to do.