Break the ADHD cycle: strategies that work
Summary
TLDRThis video script by a meditation teacher and therapist with ADHD delves into managing ADHD symptoms through stress reduction. The speaker emphasizes the uniqueness of stress for each individual and introduces various practices to alleviate it, including befriending one's nervous system, self-compassion, and using a whiteboard for task organization. A key focus is the 'refocusing practice', a simple yet powerful technique to regain focus by connecting with the body, envisioning accomplishment, and breaking tasks into manageable steps. The resource is offered freely, with the aim to empower viewers to better understand and manage their ADHD.
Takeaways
- 🧘 The speaker is a meditation teacher and therapist with ADHD, focusing on managing and overcoming ADHD symptoms through meditation and stress reduction.
- 🤔 Stress is identified as a significant factor in exacerbating ADHD symptoms, and managing it is crucial for improving ADHD management.
- 🌟 The speaker emphasizes that stress is unique to each individual, requiring personalized approaches to address it effectively.
- 📚 A comprehensive, free resource is being developed by the speaker to provide various modules and practices for ADHD management.
- 🔄 The resource is designed to help individuals with ADHD find the most effective practices for their unique situation.
- 👫 Feedback from clients has been positive, indicating that the practices shared are helpful for managing ADHD symptoms.
- 🤝 The first practice discussed is 'befriending your nervous system' by connecting with and accepting bodily sensations to self-soothe and reduce stress.
- 💖 Self-compassion is highlighted as a vital practice, encouraging individuals to care for themselves without being overly critical.
- 📝 The use of a whiteboard for organizing to-do lists is recommended as a visual reminder to stay on task and manage ADHD-related distractions.
- 🎯 The 'refocusing practice' is introduced as a technique to regain focus by connecting with the body, imagining accomplishment, and focusing on the next small step.
- 🔄 The importance of practicing refocusing is underscored, as it helps build momentum and improves attention over time.
Q & A
What is the main focus of the channel mentioned in the transcript?
-The channel focuses on meditation and therapy, particularly exploring and providing methods to manage and overcome ADHD symptoms, including stress management.
What is the speaker's profession and how do they support their claim to expertise?
-The speaker is a meditation teacher and a therapist with ADHD, who has conducted extensive research and worked with many clients to develop practices for managing ADHD symptoms.
Why does the speaker emphasize the importance of managing stress in relation to ADHD?
-Stress exacerbates ADHD symptoms, and managing it is crucial for improving focus and overall well-being. The speaker provides practices to help reduce stress.
What is unique about the approach the speaker takes to address stress for individuals with ADHD?
-The speaker acknowledges that stress is unique to each individual and suggests personalized practices, reflection, and changes in one's life to address the root causes of stress.
What is the significance of the course mentioned by the speaker?
-The course, 'Meditation for ADHD', is a comprehensive resource that includes various practices and modules to help individuals with ADHD manage their symptoms effectively.
How does the speaker plan to deliver the course content to the audience?
-The speaker is gradually rolling out the course content through their channel, offering it for free in various modules so that viewers can find what works best for them.
What is the first practice the speaker suggests to manage stress and ADHD symptoms?
-The first practice is 'befriending your nervous system or body', which involves connecting with and accepting the sensations in the body to start self-soothing and de-stressing.
What role does self-compassion play in the speaker's approach to managing ADHD?
-Self-compassion is a crucial practice that involves caring for oneself without being overly critical, which helps in overcoming inner critic issues and fostering a healthier mindset.
Why does the speaker recommend using a whiteboard for managing tasks and reducing stress?
-A whiteboard serves as a constant visual reminder of tasks, helping individuals with ADHD to stay focused and organized, thus reducing the stress associated with forgetfulness and disorganization.
Can you explain the 'refocusing practice' mentioned by the speaker?
-The refocusing practice is a three-step process that includes connecting with one's body, imagining the feeling of accomplishment, and focusing on the next smallest step to regain focus and momentum.
How does the speaker suggest individuals with ADHD improve their focus and attention?
-The speaker suggests that individuals practice refocusing by regularly bringing their mind back to the task at hand, starting with the smallest achievable step and building momentum from there.
Outlines
🧘♂️ Managing ADHD Through Meditation and Stress Reduction
The speaker, a meditation teacher and therapist with ADHD, introduces a course on meditation for ADHD designed to alleviate symptoms and change inner workings. The course is optional, as the core ideas are shared freely. Stress is identified as a key factor exacerbating ADHD symptoms, and unique stressors require personalized practices for effective management. The speaker emphasizes the importance of addressing individual stressors directly and provides a comprehensive resource for various practices. The first practice involves befriending one's nervous system by connecting with the body and accepting physical sensations, which helps in self-soothing and reducing stress. Self-compassion is the second practice, which involves caring for oneself without being overly critical, and overcoming inner critic barriers is discussed as part of a broader module on self-compassion and self-forgiveness.
📝 Strategies for ADHD: Whiteboards and Refocusing Techniques
The speaker continues by recommending the use of a whiteboard as a tool to manage tasks and reduce stress associated with ADHD. Writing a to-do list on a whiteboard serves as a constant visual reminder of tasks, preventing distractions and helping to stay on track. The speaker also introduces a refocusing practice that includes three steps: connecting with the body, imagining the feeling of accomplishment, and focusing on the next smallest step towards a task. This practice is designed to help regain focus quickly and is part of a meditation course for ADHD. The speaker encourages immediate action on implementing these strategies and emphasizes the importance of practice in improving focus and attention.
Mindmap
Keywords
💡Meditation
💡ADHD
💡Stress
💡Befriending the Nervous System
💡Self-Compassion
💡Whiteboard
💡To-Do List
💡Refocusing Practice
💡Inner Critic
💡Self-Soothing
💡Momentum
Highlights
The speaker is a meditation teacher and therapist with ADHD, focusing on managing and overcoming ADHD symptoms through meditation.
A course on meditation for ADHD has been created, offering comprehensive practices without the need for purchase.
Stress exacerbates ADHD symptoms, and managing it is key to improving ADHD.
Stress management is individual, requiring personalized practices and reflection.
The speaker is developing a free resource with various modules to address different stressors for ADHD individuals.
Feedback from clients with ADHD has been positive, indicating the effectiveness of the shared practices.
A short refocusing practice is introduced to help ADHD individuals regain focus when distracted.
Befriending the nervous system and body is the first practice to reduce stress, by connecting and accepting bodily sensations.
Self-compassion is emphasized as a crucial practice for managing stress and overcoming inner critic.
Using a whiteboard for to-do lists can help ADHD individuals stay organized and focused on tasks.
The refocusing practice involves connecting with the body, imagining accomplishment, and focusing on the next smallest step.
The practice of refocusing is about bringing the mind back and not staying focused, which is a skill that improves with practice.
The speaker encourages immediate action on implementing the practices, such as buying a whiteboard today.
The transcript emphasizes the importance of self-soothing and validation of feelings as part of stress management.
The speaker provides a comprehensive approach to managing ADHD by addressing both the symptoms and the root causes of stress.
The transcript offers practical advice on how to make small, manageable steps towards accomplishing larger tasks.
The speaker invites viewers to subscribe to the channel for more content on managing ADHD through meditation and stress reduction practices.
Transcripts
so this is a recurring topic on this
channel I am a meditation teacher with
ADHD I'm also a therapist and I spend a
long time researching exploring learning
around how to manage ADHD symptoms but
also really overcome them to
fundamentally change our inner workings
so I made a whole course meditation for
EHD that is really going to have all the
things in this video you don't need to
buy the course it's kind of a nice
package if you want to buy it but I'm
going to give you kind of the core ideas
here and if you follow this channel
you'll see over the coming weeks all of
these types of practices coming out
anyways so the main thing to understand
is that stress makes our ADHD symptoms
worse so if we want to learn how to get
better we have to learn how to manage
and reduce our stress easier said than
done I know but it's really doable and
I'm going to give you the practices to
do it but the big thing I've learned
from working with many clients is that
stress is unique to each of us there are
different things that are stressing us
yes there are Universal practices we can
do to lower our stress but we really
want to get to the root of what is
stressing us out and address it directly
and because that's unique to each person
we're going to require different types
of work or practices or reflection or
change in our lives this is why I'm
making this big massive resource on my
channel and it's all completely free the
resource has many different modules many
different dimensions so you can find
what you need what practices are going
to be most effective for you so I'm
slowly rolling that out right now make
sure you're subscribed if that interests
you but I've worked with a lot of people
with ADHD and I've had a lot of feedback
on my course and they've all said that
these particular practices I'm about to
show you are very helpful it's really
the last one that is the one that I use
most it's really kind of putting them
all together into a short refocusing
practice that is super effective if you
practice it if you get into depth with
it it can help you get back onto track
when you're trying to work or just back
onto track when you're trying to focus
on anything the first skill or practice
is befriending your nervous system or
befriending your body so like I said
ADHD symptoms are made so much worse by
stress when you're stressed it makes
everything worse no matter what you have
so the first thing is to connect with
your body and you can try this right now
putting a hand here
and breathe and just feel into the
sensations that are happening in your
body right now
notice what they are
and just send this message that it's
okay to be feeling this
and just by connecting with what we're
feeling and accepting it being okay with
it validating our experience that starts
to self-soothe and helps to de-stress
yes it might not get rid of the stress
entirely but even just bring it down a
few notches is really empowering it
really changes our mindset it shows us
that we have some degree of control over
our experience and that can be very
reassuring it can make us feel less
overwhelmed when we're feeling stressed
because we know we can at least do
something about it the second practice
is self-compassion this is again the
easier said than done I have a lot on my
Channel about this you can check out my
self-compassion practice
it's really just taking on a perspective
where we can care for ourselves and care
about ourselves and not be so hard on
ourselves and I know there are lots of
challenges when it comes to this there's
lots of inner critic stuff I do have a
video on the inner critic and I'm going
to be doing a massive module all about
generating self-compassion and getting
over to the barriers of self-compassion
and self-forgiveness because often if we
can't have compassion for ourselves we
need to forgive ourselves in some way so
that's another thing to look at the next
tool I'm going to give you is this is
like a massive Game Changer it's getting
a white board like a dry erase board and
putting that in your space and putting
your to-do list the things that you need
to get done onto that whiteboard and you
can organize them in the sense of like
this is like today's to-do list and then
this is like a larger like the larger
things I want to be working on and that
helps so much because with ADHD as you
know we come to these moments where
we're not sure what we should be doing
and then we just kind of pick up our
phone or go on our computer or you know
we do something that isn't really Our
intention because we just don't remember
to do things but when you have a white
board in the space when it says right on
it what you should be doing it's this
excellent reminder that when you have
open time open space you see it you get
the message and you do it some people
make lists and books or phones but the
problem with those things is if they're
not in your environment if you can't see
them if they're not catching your eye on
a moment to moment basis then you're
going to forget so having a to-do list
like the things you need to get done in
your space that will actually catch your
eye when you're kind of lost or
distracted that is really super
incredibly helpful and if you want to do
this like really go out buy a whiteboard
today don't just think you're going to
do it someday do it today and then the
last practice is the refocusing practice
and I'm going to explain it to you kind
of guide you through it but if you buy
my meditation for ADHD course there's
the actual audio practice that you know
you follow long but it's super simple
and easy to do yourself it just takes
like two or three minutes and as you get
the hang of it you can do it faster and
faster until you can do it within just a
few moments when you need to refocus so
when you catch yourself distracted and
you want to refocus but you're having
trouble the first step is to connect
with your body you know so close your
eyes feel into the sensations
and really just validate what you're
feeling it can really help if you're you
know not in public or if you don't feel
weird about it to put your hand on your
chest or abdomen or whatever feels
soothing
and just validate whatever feelings are
there
so we're just telling ourselves it's
okay to feel what we're feeling
and then the next step is to imagine
what it would feel like to accomplish
the task you're doing
so you imagine the feeling of
accomplishment it helps set your focus
and your intention in the right
direction and so you really feel that
feeling of what would it feel like to
accomplish the task that you want to
accomplish and let that pull you in that
direction
and then the final step is to think
about just the next smallest step so
don't think about the big task ahead
that's overwhelming instead break it
down to the smallest pieces possible and
only focus on that one next step so for
me I was writing a long time for
meditation apps and the next step for me
would be write one more sentence
sometimes the next step is just open up
a word doc or something like that but
you really just want to do what is the
next step if you're avoiding something
like let's say doing your taxes the
first step is to just you know open up
your documents so don't think about how
big and complicated the whole task is
going to be that's just going to be
overwhelming it's going to make you
freeze up or it can make you freeze up
instead think about just the one next
smallest task that's very accomplishable
and just do that and that starts to
build the momentum in the right
direction so it's checking in with your
body validating your feelings basically
self-soothing and then thinking of the
feeling of accomplishment and really
imagine yourself feeling the feeling of
accomplishment and that sets the
direction and then focusing only on the
next step and then you know when you
open your eyes and get back to your work
you are kind of laser focused I'm just
going to do this next step and once I do
the next step who knows like you're not
thinking past that and then of course if
you get distracted again you just do
this again and the whole thing about
focus and attention is you get better at
it the more you bring your mind back
it's bringing your mind back and
refocusing that is the practice it's not
staying focused it's refocusing so
that's the refocusing practice I hope
you find these things helpful if you
like this please subscribe comment like
all those things thank you very much for
tuning in
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