"Who's the Boss?" 10 ways to start taking control (time management,
goal setting, record tracking)
At first glance, it would seem that positive thinking and Attention
Deficit Disorder (ADD) have nothing to do with one another. But many
of us with ADD develop negative thinking patterns because we become
frustrated by our challenges and frequent feelings of being
overwhelmed. This negative outlook then makes it even harder for us
to manage those challenges and move forward.
Practicing positive thinking allows people with ADD to focus on our
strengths and accomplishments, which increases happiness and
motivation. This, in turn, allows us to spend more time making
progress, and less time feeling down and stuck. The following tips
provide practical suggestions that you can use to help you shift
into more positive thinking patterns:
1. Take Good Care of Yourself
It's much easier to be positive when you are eating well,
exercising, and getting enough rest.
2. Remind Yourself of the Things You Are Grateful For
Stresses and challenges don't seem quite as bad when you are
constantly reminding yourself of the things that are right in life.
Taking just 60 seconds a day to stop and appreciate the good things
will make a huge difference.
3. Look for the Proof Instead of Making Assumptions
A fear of not being liked or accepted sometimes leads us to assume
that we know what others are thinking, but our fears are usually not
reality. If you have a fear that a friend or family member's bad
mood is due to something you did, or that your co-workers are
secretly gossiping about you when you turn your back, speak up and
ask them. Don't waste time worrying that you did something wrong
unless you have proof that there is something to worry about.
4. Refrain from Using Absolutes
Have you ever told a partner "You're ALWAYS late!" or complained to
a friend "You NEVER call me!"? Thinking and speaking in absolutes
like 'always' and 'never' makes the situation seem worse than it is,
and programs your brain into believing that certain people are
incapable of delivering.
5. Detach From Negative Thoughts
Your thoughts can't hold any power over you if you don't judge them.
If you notice yourself having a negative thought, detach from it,
witness it, and don't follow it.
6. Squash the "ANTs"
In his book "Change Your Brain, Change Your Life," Dr. Daniel Amen
talks about "ANTs" - Automatic Negative Thoughts. These are the bad
thoughts that are usually reactionary, like "Those people are
laughing, they must be talking about me," or "The boss wants to see
me? It must be bad!" When you notice these thoughts, realize that
they are nothing more than ANTs and squash them!
7. Practice Lovin', Touchin' & Squeezin' (Your Friends and Family)
You don't have to be an expert to know the benefits of a good hug.
Positive physical contact with friends, loved ones, and even pets,
is an instant pick-me-up. One research study on this subject had a
waitress touch some of her customers on the arm as she handed them
their checks. She received higher tips from these customers than
from the ones she didn't touch!
8. Increase Your Social Activity
By increasing social activity, you decrease loneliness. Surround
yourself with healthy, happy people, and their positive energy will
affect you in a positive way!
9. Volunteer for an Organization, or Help another Person
Everyone feels good after helping. You can volunteer your time, your
money, or your resources. The more positive energy you put out into
the world, the more you will receive in return.
10. Use Pattern Interrupts to Combat Rumination
If you find yourself ruminating, a great way to stop it is to
interrupt the pattern and force yourself to do something completely
different. Rumination is like hyper-focus on something negative.
It's never productive, because it's not rational or solution-
oriented, it's just excessive worry. Try changing your physical
environment - go for a walk or sit outside. You could also call a
friend, pick up a book, or turn on some music.
When it comes to the corporate world, protocol is pretty much the
religion. To know the things needed to do are the basics of
productivity, but interaction and having a steady mind makes up the
entire thing to true productivity. There are those who seem to work
well even under pressure, but they're uncommon ones and we are human
and imperfect. To get these little things like stress under our
skins won't solve our problems. Sometimes it takes a bit of courage
to admit that we're turning to be workaholics than tell ourselves
that we're not doing our best.