ADHD and The Power of… Pausing
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ADHD and The Power of… Pausing

ByMarla Cummins ADHD Tools & Strategies, Blog

  If you are an adult with ADHD, you probably have countless examples of times when you wish you were more intentional. Maybe you spoke or acted sooner than you would have liked – you were impulsive. Alternatively, your daily planning consisted of whatever came to mind. So, after the fact you end up thinking… For all of these instances and more I want to introduce you to the power of the pause. You will find many uses for it. Promise Managing Your Emotions Challenges managing your emotions, like anger, is one of the hallmark symptoms of ADHD. A pause can help. The first step to incorporating a pause is both acknowledging  that you are less likely to respond the way you want when you…

Three Keys That Will Make Managing Your ADHD Easier
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Three Keys That Will Make Managing Your ADHD Easier

ByMarla Cummins ADHD Tools & Strategies, Blog

Whether you are newly diagnosed or just deciding to tackle your ADHD in a more strategic way, congratulations! Congratulations?! Yes, I think you deserve kudos because the journey you are about to embark on is uncertain and will certainly be challenging. In spite of this, you decided to go down this path now because you want to make your life easier in the long run. There are no guarantees, of course. But with time, effort, support and compassion (for yourself) I think you can figure out which goals to pursue and how to reach them. And to make the journey of managing your ADHD easier, it will be helpful to keep these three points in mind.

4 Ways to Make Decisions When You Are Stuck
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4 Ways to Make Decisions When You Are Stuck

ByMarla Cummins ADHD Tools & Strategies, Blog

  Imagine you need to make a decision about buying a car. So, you start mulling it over. I should buy a Rav 4. No, the Subaru Forester has better safety rating. But the Rav 4 has a third row. Maybe I should look at the CRV. You know, they are all gas eaters. I need to really look at a hybrid, like the Prius. But it is really not going to have enough room when we travel. I do like the style of the Rav 4… And it starts to feel like a game of pinball in your head. And, though you keep pondering this for a few days, you are no closer to a decision. Then you get caught up in work and…

ADHD and Strengthening Your Willpower – You Can Do It!
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ADHD and Strengthening Your Willpower – You Can Do It!

ByMarla Cummins ADHD Tools & Strategies, Blog

Learning how to manage your willpower will help you work with your ADHD. Really. You may be thinking, “I don’t want to hear this. I’m tired of hearing that I just need more willpower. I have ADHD!” Hang with me for a bit. I’m not talking about the version of willpower where you  are told to “just try harder” or “just do it.” That won’t work for you. Because the challenges you experience exerting self control  when you want, willpower, have to do with your brain wiring. But there are strategies you can learn in order strengthen, conserve and use your willpower when you want. And these same strategies will help you manage your ADHD. What is Willpower? Psychologist Roy Baumeister, author of Willpower, and…

ADHD and Body Doubles – Someone By Your Side
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ADHD and Body Doubles – Someone By Your Side

ByMarla Cummins ADHD Tools & Strategies, Blog

You have put aside the time to prepare for your taxes or some other task, but you can’t seem to get started. Or maybe you are knee-deep working on your project, and then, seemingly all of sudden, you get distracted. Happens. Think back to a recent time when you were working with someone side by side at work or home. What did you notice about your capacity to attend? For many adults with ADHD having someone with you as you work, also known as a Body Double, can be an effective strategy to help you start and stay on task. Key to employing this strategy effectively is knowing how and when to use a Body Double. Tax Time Scenario Taking tax prep as a timely…

ADHD and Change: Having The Right Mindset
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ADHD and Change: Having The Right Mindset

ByMarla Cummins ADHD Tools & Strategies, Blog

  When people learn how to fly they do not start by climbing into the cockpit of a plane and taking off with an instructor by their side. Can you imagine learning how to fly this way? No, of course not, because not only is it dangerous, but it is not an effective way to learn. Instead, they start with a ground training course. When you are an adult with ADHD and are ready to move forward how do you learn to make changes in your life? You may want to learn how to: You likely do not have the opportunity to start with a ground training course, though. Making Changes Mid-Air Instead, you need to continue to fulfill your responsibilities while learning new habits,…

ADHD and Solving “Insurmountable” Problems
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ADHD and Solving “Insurmountable” Problems

ByMarla Cummins ADHD Symptoms & Diagnosis, ADHD Tools & Strategies, Blog

Can you think of a time when you were worrying about an issue, but not doing anything about it? Just worrying… I mean the kind of worrying that seems to take over your brain; it is like a record that is stuck playing over and over again. Some call it ruminating or perseverating. Maybe you are even doing this right now. If you are an adult with ADHD, you can’t afford to rent out this valuable real estate in your head. You have too much on your plate that you want to accomplish to devote your time and energy to just worrying. If you feel stuck and are tired of thoughts flooding your mind, there really are steps you can take to make a molehill…

ADHD and Creating a Supportive Environment
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ADHD and Creating a Supportive Environment

ByMarla Cummins ADHD Tools & Strategies, Blog

Too often I see adults with ADHD who believe that the primary way of reaching their goals is to try harder and exert more willpower. After all, if you are one of the many adults with ADHD who was diagnosed later in life, you may have a history of being told that you just need to try harder. So, over time you may have come to internalize this belief. If this is true for you, what if you could design your environment to support you in reaching your goals while exerting less effort? Sure working hard is an important part of reaching your goals. But eventually you will reach your capacity and redoubling your efforts may not yield the results you want. In fact, it…

ADHD and Using A Task Manager
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ADHD and Using A Task Manager

ByMarla Cummins ADHD Tools & Strategies, Blog

What does your To Do List look like? Is it those scribbled notes that you have lying around that are supposed to remind you to call Bob, email Sue, pick up the milk, etc.? But what happens when you leave: the piece of paper with “milk” written on it still on the counter? the sticky with “call Bob” stuck safely on your monitor at work… and you are working at home? the reminder to “email Sue” on your calendar for last Tuesday… and it is a week later? your To Do’s in your head? I know, leading questions, right? If the above sounds familiar, and you are feeling overwhelmed and disorganized, maybe it is time to give up the system that works… kinda, sorta, some…

ADHD and Being More Proactive, Not Reactive
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ADHD and Being More Proactive, Not Reactive

ByMarla Cummins ADHD Time Management, ADHD Tools & Strategies, Blog

Do you know what is on the horizon? A common concern I hear from clients is: “I don’t know how to prioritize. So, I can plan?” If you are an adult with ADHD, planning and prioritizing may not be your strong suit. But it is possible to strengthen these muscles. While there is no easy answer or one right way to do this, the key is to review and plan on a regular basis, weekly and daily. And, as you do this consistently, the pull of immediate gratification (doing whatever catches your attention in the moment) will weaken. Below is a step by step method you can use to make this easier. Advantages of Regular Planning: And if you can do this consistently, you will…