Stone ADHD Coaching Blog

    Marla Stone, MA, CMC, PCC, CSS


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    From Distraction to Action

     Cellphones-at-Work-400x266

    All of us get distracted at some point and some of us are more easily distracted than others. It doesn’t have to be just an external interruption since even our own internal thoughts can waylay us from our task at hand. Aside from tracking down racehorse blinders and a friend’s noise cancellation headphones, here are a few suggestions to help keep distractions at bay so you can complete a project at work or study for that looming chemistry exam.                    

    We know technology has its benefits and we may be attached to our phones and computers, but there are times when being “disconnected” is worthwhile. Answering a text takes only mere seconds away from a task. Getting back to the task isn’t as quick and it doesn’t mean you immediately return to the level of focus you were at before you glanced at your phone. Indeed, according to Gloria Mark, professor in the department of informatics the University of California, Irvine and who studies digital distraction, once a person is distracted, it can take them 23 minutes to get back on track. So, you may want to rethink taking a peak at Facebook or keeping your phone nearby when you’re faced with an important task. The following may help reduce distractions so you can complete what you need to do and move on to what you want to do.
    • Set your phone on silent or better yet, place it somewhere out of easy reach when you’re working.
    • Try to reduce temptations to check out non-essential websites while you’re working. Consider one of the following to help you resist doing so:

    I Focus on Work www.ifocusonwork.com It’s for PC and a tool that allows you to track and restrict your computer use. It helps you improve time management and fight procrastination, too.

    Stayfocused It blocks sites after a set amount of time. It’s a Chrome extension and free https://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfoji?hl=en  It’s also available through Android apps on Google Play https://play.google.com/store/apps/details?id=com.stayfocus&hl=en

    Focus booster www.focusboosterapp.com For Mac or Windows. It’s based on the Pomodoro technique.

    Mac Freedom   http://macfreedom.com/ It’s available for Windows/Mac, and Android. It’s $10 with a 60-day money back guarantee

    • Keep a notepad next to you and “park” any thoughts that run through your mind that aren’t relevant to the task at hand. That way, you’re saving your energy and not depleting your willpower muscle trying to remember to make a dentist appointment or to call your mom tomorrow to wish her a happy birthday. You get those thoughts out of your head and on paper so you can stay focused on what you need to be working on.
    • Try to work in an environment that’s most conducive to your working style. Maybe for you, that means a little background noise to quiet the chatter in your brain. Or, perhaps, you need absolute quiet and a library or private office is a better spot, not your dorm room even though you may try to convince yourself that you’ll save precious minutes if you stay hunkered down in your dorm room rather than to trudge to the library. Feel too anxious to focus? Do you like a little music? Ambient sounds, perhaps? Do you prefer a coffee shop but can’t take the time to get to one? Here are some suggestions:

    Musicovery www.musicovery.com is a free web radio that allows you to choose songs according to genre and mood. (It is suggested that listening to music with 60-80 beats per minute that coincides with your heart rate is ideal and so is listening to music in another language or to songs that only are instrumental so the words won’t be a distraction.

    Pandora www.pandora.com/ enables you to create playlists. “Japanese Pop Stars” has a steady beat that’s great for working.

    If you’re bothered by noise, try Ambience ambianceapp.com You can choose from over 1,000 sounds. Ambisci 100 https://itunes.apple.com/us/app/100-binaural-beats-isochronic/id369912947?mt=8 combines electronic music loops with binaural beats than help you to focus.

    Calm.com  www.calm.com and stopbreathethink http://stopbreathethink.org offer relaxation/meditation exercises for as short a time as 2 minutes to enhance your focus so you can be less distracted.

    If you love working in a coffee shop but that’s not always an option, there’s an app, coffitivity, that sounds like a coffee shop! It’s available at https://coffitivity.com/

    Well, enough with the reading here. It’s time to get back to work!

     

    Silverman, Rachel Emma, Workplace Distractions: Here’s Why You Won’t Finish This Article http://www.wsj.com/articles/SB10001424127887324339204578173252223022388  

     

    Top Ten Tips for College Success

     

    1. Set goals for yourself even if you change them throughout college. Realistic goals help keep you motivated and provide direction.

     

    2. Trust your instincts and that little voice in your head before you say “yes” to an activity that’s “questionable.”   Before you jump right in, ask yourself, “What are the possible consequences if I do this?” or “Am I going to regret this tomorrow morning?  Also, “What would my parents say about this?”  One impulsive decision could have serious consequences and impact your college career.

     

    3. Keep a weekly calendar, as well as a long-term calendar.  Plan your week and follow it.  In fact, pick a set day and time each week when you will plan out and review your week. Think about your various roles when planning your week (for example, student, soccer player, member of student government) to help you recall your various tasks.  Knowing how to manage your time is crucial to college success. 

     

    4. Make a date with yourself to study at specific times of day during the week and honor that commitment. Put it on your calendar and commit to using that time for homework. Be just as diligent as you would be if you had scheduled a doctor’s appointment.  You will develop a routine for studying. During those times, review class notes within 24 hours after taking them. It doubles your retention rate of material and certainly will be helpful when it comes to studying for exams. 

     

    5. Ask for help if you need it.  Support is there but you have to be the one to ask for it. Asking for help shows real maturity. Self-advocacy is another hallmark of college success. Try to be specific with your questions rather than just tell the professor you don’t understand what’s going on.

     

    6. Before you borrow your roommate’s clothes, polish off their leftover pizza, or invite a friend from home to stay for the weekend, ask your roommate, “Do you mind if….?” If something bothers you talk about it.  In fact, during the first week of school share each others’ thoughts on routines and habits.  Do you like to study with music blaring? Do you go to bed after 1AM during the week? Decide on some ground rules. Communicate with your roommate and treat each other with respect. If something bothers you. address it within 24 hours so you can stem potential conflicts and tension won’t build up.

     

    7.  Each time you leave your dorm room, stop at the door and “read” the room.  Ask yourself, “Do I have everything I need?” (All of my books, my room key, etc.) Doing so will mean you won’t have to wake up your RA or call campus police to let you in your room at 2AM because you forgot your key.

     

    8. Attend every class.  Professors may base test questions on class notes rather than just text readings. Given the cost of tuition, missing one class could be like throwing away at least $50.00.  If something comes up that absolutely keeps you from getting to class (a high fever, etc.) e-mail your professor before class and see if you need a note from health services to excuse you from the missed class.

     

    9.  Go outside of your comfort zone a bit and introduce yourself to kids you don’t know or sign up for a course you’ve always had an interest in or just wanted to learn about. Perhaps you want to try a new intramural sport or join an improv comedy group. College affords you a wonderful opportunity to explore new interests and to make friends for life.

     

    10. Take an active role in your college experience. Own your own jMP900448426ourney,

    Academic Success in College Includes Managing Your Time


    By Marla Stone, MA

    describe the image

     

    A successful college experience means more than just academics. In order to be able to stay in school to enjoy the social aspects of college, however, you have to keep up with your academics. Time managment and asking for help when you need it are crucial to academic success. Here are some tips to help with the process:

     

    §     Set goals for yourself even if you change them throughout college. Realistic goals help keep you motivated and provide meaning, as well as direction. Focus on getting better and enjoying the learning process, rather than just focusing on getting an “A”.

     

    §     Keep a weekly calendar, as well as a long-term calendar.  Plan your week and follow it.  In fact, pick a set day and time each week when you will plan out and review your week. Think about your various roles when planning your week (for example, student, soccer player, member of student government) to help you recall your various tasks.  Knowing how to manage your time is crucial to college success. 

     

    §     Make a date with yourself to study at specific times of day during the week and honor that commitment. Put it on your calendar and commit to using that time for homework. Be just as diligent as you would be if you scheduled a doctor’s appointment.  You will develop a routine for studying. During those times, review class notes within 24 hours after taking them. It doubles your retention rate of material and certainly will be helpful when it comes to studying for exams. 

     

    §     Ask for help if you need it.  Support is there but you have to be the one to ask for it. Asking for help shows real maturity. If you want someone to review a paper in the writing center, be sure you plan ahead as appointments may book up quickly.  Self-advocacy is another hallmark of college success.

     

    §     Attend every class.  Professors may base test questions on class notes rather than just text readings. Given the cost of tuition, missing one class could be like throwing away at least $50.00.  If something comes up that absolutely keeps you from getting to class (a high fever, etc.) email your professor before class and see if you need a note from health services to excuse you from the missed class.

                     

    §     Take an active role in your college experience. Own your own journey.

     

     

     

    Hard to Rise and Shine on Time?

    By Marla Stone, MA    

    getting up in the morning

    So, now that you fell asleep, you need to tear yourself away from those cozy covers and pleasant dreams and to start a new day. Awakening and getting out of bed on time can be a real challenge for those with ADHD. It’s time to be creative and add a little “fun” to our morning wake up routine. 

     1.  If you find yourself hitting that snooze button again and again, make it more of a challenge to shut off that alarm.  Place your alarm clock out of reach (perhaps across your room) so you have to actually get up to shut it off.

    2. Perhaps you like to get up gradually.  In that case, set two alarms.  The first alerts you that it’s time to think about starting your day. Set the second alarm clock for 15 or 20 minutes later.  When that one goes off, it’s time to get up.

    3. Rather than awakening to a special song, maybe you need to select a song or station that makes you cringe. You’ll get up quickly to shut your alarm so you don’t have to continue listening!

     Having to solve a math equation or literally chasing a clock in order to turn off an alarm may be appealing to you as well. Check out the links below to find that perfect device to get you up and running in the morning.

     1. www.thinkgeek.com  type in “alarm clocks” in search box. Offers a variety of fun alarm clocks

    2.  www.lark.com  With this sleep system you program wake-up times into your iPhone, iPod Touch, or iPad. You slip it on your wrist and go to sleep. The band wakes you up with gentle vibrations. There is no audible alarm so it won’t wake up someone else in the room.

    3. Screaming Meanie-REALLY LOUD alarm clock available through amazon.com

          http://www.amazon.com/Pacific-Cornetta-TZ-220-Screaming-    

          Meanie/dp/B000JGDLLU

    4. Progression Wake Up Clock from  www.HammacherSchlemmer.com   Provides aromatherapy, dimming lights and decreasing nature sounds.  Set in reverse to wake up gently.

    5. Clocky- jumps off your table and runs around your room until you shut it off. http://www.uncommongoods.com/item/item.jsp?source=main_hp_image&itemId=15888

                                                                    

    I welcome your suggestions!


    A Wake-up Call About Your Bedtime Routine

    sleping man

    posted by Marla Stone Monday 8/22/11 at 10:00 PM

     

    Waking up in the morning can be quite a challenge for those with ADHD. According to Lucy Jo Paladino, Ph.D. in Find Your Focus Zone, 75-80% of people with ADHD have difficulty sleeping and often it’s because their brain just doesn’t want to slow down. If it’s hard to get to sleep, that means fewer hours of needed sleep and greater difficulty getting up early for that first class the next morning. A frequent lament from students I work with is that they not only have trouble awakening, but they often sleep right through their alarm. Often, parents become the “alarm clock”. As students transition from high school to college, they need to figure out how to get up on their own in the morning- unless they intend to bring their parents along with them to college!

     

    So, a first step in learning to manage one’s time, a hallmark of college success, is to figure out how to wake up on time. Building self-awareness in this case, means figuring out why it’s hard to wake up in the morning and then determining what to do to ensure you’re up and out the door in time for that first class.  One way to solve this dilemma is actually to examine your bedtime routine.

     

    1. What time at night are you shutting off your computer and all other electronics? You should do so at least an hour before you plan to get to bed.  TV and computer use actually interfere with our production of melatonin, a hormone that helps to regulate our sleep cycle.
    2. What time did you drink that last cup of coffee? It takes 3-7 hours to eliminate just half of the caffeine in a cup of coffee. That means if you drink a latte at 2:00 PM, at 11:00 PM. ¼ of the caffeine from it is still in your system. It actually takes from 15-35 hours for 95% of the caffeine from a cup of coffee to be eliminated (Find Your Focus Zone). Perhaps it’s caffeine that’s contributing to your inability to fall asleep.
    3. Exercise is great for many reasons.  It’s a terrific way to reduce stress and anxiety, it increases your focus, strengthens your bones, and keeps you fit and healthy.  Just be sure you exercise early enough in the day so you’re not still too energized to get to sleep.
    4. When it’s time for bed and your brain is still racing, try reflecting a bit on your day. Starting with the end of your day, and working backwards, think about what you have done during the course of the day. Also, ask yourself what went well, what got in the way and what you would do differently tomorrow?

                                                 

                                                      Pleasant dreams!  

    So, once you’ve fallen asleep, how do you get yourself up the next day? I’ll cover that in next week’s blog.