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Overcoming Distractions-Thriving with ADHD, ADD
The ADHD Minute-The 10-Minute Reset Ritual for Busy Adults with ADHD
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Hey, everybody. Welcome back to Overcoming Distractions. It is Dave Greenwood. I am your humble host. And if you are that busy professional, that CEO, that marketing director, that entrepreneur, or small business owner, anywhere in between, if you are a busy professional with adhd, you're in the right place. Hey, we're trying something new. We're gonna see if this sticks and see if you guys like it. But I think right now I'm calling it the ADHD minute. No fluff, no frills, no just in and out in less than 10 minutes. It's gonna be a quick little kind of not only pick me up, but a maybe a quick little lesson, right? Maybe a kind of a reset midweek, and we're gonna see if this resonates with a lot of you. So, I mean, we typically push out a podcast on the weekends, but I'm thinking some people just want to maybe do a quick little, quick little reset midweek. And so that's gonna be what we're talking about real quick. And we're gonna get in and out on this one. You didn't even hear one, like a big introduction with tons of music today, right? Because we're getting down to business. So I'm going to call this the kind of 10 minute reset ritual where we can kind of regain our focus when we're just kind of feeling scattered. And I know that many of you out there can totally relate to that, but ever have one of those moments where you're busy but you're not actually getting anything done? Ring a bell? Anybody? You bounce in between emails and texts and whatever slack things or, you know, whatever other kind of little thing and your brain just feels scattered, right? So if you are that busy professional with adhd, it's not a time management problem. It's like the state you're in, right? It's like it could be a little bit of overwhelm, information overload, lack of energy, lack of maybe motivation too, right? So in this quick little in and out episode, I want to just kind of run through a simple 10 minute reset for those busy people with ADHD. Just like a ritual that you can use anytime to get back on track and hopefully fast. I mean, I. I do this a few times a week when I just like, you can't get out of your own way, right? So if you take away anything from this quick little episode we're ripping out here is that we have to get good at hitting the pause button. All right? You have to get good at hitting the pause button. All right? So let's Dig in. So here, here's what I think is really happening. And you know me, I'm not a doctor or a therapist. I'm just a dude with ADHD who's, you know, been self employed for decades. Your brain isn't broken. There's even a book that, with that title, your brain isn't broken, but your brain is in overload, like kind of mode during these times. There's too many things coming into your head, too many inputs, too many decisions to be made, too many open loops. And I think when that happens, your brain is starting to look for relief. You've lost sight of priorities. You're not even looking for priorities now, right? Okay. You're just looking for like a little bit of relief. That's when we start like task switching, you know, checking email and maybe not even answering it. Maybe avoiding some of the more difficult things on our to do list. Maybe we say, oh, screw it, I'm going to go hop on YouTube or Facebook and maybe try and give myself some relief that way. Or maybe we just like really try to push hard. And I know a lot of you like to do this at night and that's not my favorite thing to do. But, but I don't think the goal is to push harder. It's actually to hit the reset button and reset that kind of overwhelmed state you're in. So, so here's something I've done. I know other people have done it. It's, I think it's simple but powerful when you're actually going to use it. And I don't mean simple like just do it. So do not mistake what I just said. What I mean is it's a simple process, but it's a muscle we also need to build and need to remind ourselves that we actually can hit the reset button. And the first thing is just stop, okay? Physically stop what you're doing. Because I know for a lot of us nothing, nothing good comes from just continuing to like, try to push harder. Right. Sometimes we just need to stop. Okay? Physically stop what you're doing, close the tabs, step away if you can. And I think this is going to interrupt that kind of like overwhelm a distraction and loss of focus. Now, I know for some of you the open tabs are reminders, but the key here is to step away. I'll give you your tabs back. Okay? The next thing, we need to breathe. We need to slow our breathing down. Okay. However you do it, we've done some podcasts here about breathing and breath work more are Coming, you know, but just taking some deep breaths. It calms your nervous system. It reduces that kind of urgency, if you will, that's going on in your head or that scatter brain. And I love sitting in absolute science for a few minutes, but you do you. But the point is just breathe. Okay, next we're going to do a good old fashioned brain dump. You're going to grab a notebook, you're going to grab a pen or a pencil or a Sharpie. I don't care what you use, crayon. Write down everything in your head. I'm going to let you organize this any way you want. Everybody's different, but the big thing is obviously the tasks that are kind of hanging over your head. But some people also find comfort in kind of writing down maybe what they're worrying about or those kind of open loops in their head or maybe the rumination, right? Maybe it's random thoughts. Hey, what are we having for lunch today? Right? Don't really organize it. Just get it out of your head. We've talked about this, the experts have talked about this. Externalize everything. And that's what the brain dump is all about. Just get it out of your head. Okay, next let's look at that list and ask yourself a question. What is the one thing that would make the biggest impact right now? Not five things, not everything, just one thing. I think when we're stuck, we get stuck sometimes because there are a hundred things that we think we should be doing right now. Okay? So can you write down that one thing on a smaller piece of paper or I dare say it on a post it or sticky note. Right? I mean, you know, we don't judge here. I don't care what you use, right? I don't care if it's a napkin. If it works, it works for you. Okay? And then I think that small start. This is something that has worked for me and other busy people, entrepreneurs that I've worked with individually. Maybe try to shrink that one thing into like just 10 minutes. Okay. Instead of finish the proposal for the client, maybe we just need to open that document and maybe just write the first paragraph or the title or just random thoughts, right? Then I think it becomes a little easier to start and get a little bit of flow and get in your groove. Right? Where does this, where are some kind of real life scenarios that I think this will be useful and many come from my own experience here. Midday, like when you're cooked. I know, that's me, 3pm I hit a little bit of a wall first thing in the morning when you sit down at your desk and everything seems urgent to you right before big task, maybe you're avoiding and there's a little bit of kind of decision fatigue. And another I think way this works is like after you feel like you're getting pulled in like a million directions. Okay. And think of this like hitting the reset button. Not so much on your time management, but on how like your brain is operating in that current condition. All right? Now if you find yourself spinning or stuck this week, don't push harder. Use the reset button. Use the pause button. It is your friend. Okay? Remember, it doesn't need to be a perfect system. You just need to come back when things get off track for you. So, hey, welcome to the new, hopefully consistent ADHD minute. We're going to try and bang these out midweek as schedule allows. If you are that busy professional with ADHD or think you have ADHD and you'd like some one on one time where you feel like you need somebody by your side that actually gets you and understands you, just go to Overcoming Distractions. Hit that little button on the top of the homepage that says, book a 15 minute call with Dave and let's see if we can help. I've worked with CEOs, chief operating officers, I've worked with entrepreneurs, small business owners, solopreneurs. Okay. And we just try to work on the mechanics of being that busy person that has adhd. All right, that's it. I think that was just close to 10 minutes, right? So cool. All right, Overcoming Distractions. Com, we'll catch you next time.