Oprah Winfrey 20/20  CNN  Fox News  Listen to Distraction Now! Neds Memoir  Good Morning America  Dr Oz  cnbc log  youtube Harvard business publishing verified by Psychology Today

Dr Hallowell ADHD and mental and cognitive health

A resource about ADD, ADHD, and mental health

CATEGORIES

RECENT POSTS

RECENT COMMENTS

  • Nomee: Hi Doctor, Wish my prescriber could realize the above mentio...
  • TheADHDGuy1: I call ADHD a condition deliberately, because words and how ...
  • TheADHDGuy1: I was at the ACO conference in Reston VA in April and attend...
  • TheADHDGuy1: I tend to have a mid-afternoon slump at around 2:30pm. I wis...
  • edie: Letter to Dr. Hollowell's blog/response Having raised 3 c...

ARCHIVES

sign-up for Dr. Hallowell�s newsletter

Back to site

Dr. Hallowell's Blog

Posts Tagged ‘ADHD’

Tuesday, May 15th, 2018

The (10 +2) x5 Rule?

by Rebecca Shafir, M.A.CCC Personal Development and Executive Functioning coach at the Hallowell Center MetroWest  

A February 2017 Inc. Magazine article by Dan Scalco titled Four Ways to Stop Procrastinating Right Now provided some helpful tips for managing procrastination such as creating false (earlier) deadlines, donating $5 to a charity for every hour you waste, and moving tasks to the afternoon if you idled away your morning. His first suggestion, however, was the (10 +2)x 5 rule.  This process reportedly makes a work task “less intimidating.” The (10 +2)x 5 rule goes like this: do 10 minutes of focused work with a 2 minute break and to repeat this interval 5 times which results in 50 minutes of work. The (10 +2)x 5 rule will keep you on your toes, but it is flawed.

This rule feeds your distractible nature and discourages concentration on a task. The (10+2) x5 rule may come in handy for folding laundry or doing yard work, but not for work that requires analysis, processing, or integration of complex information. Here’s why:

  • As clock ticks closer to minute #8 there’s the tendency to start looking forward to the break or rushing the work to beat the clock, again wasting time.
  • If most of your work involves the computer, your 2 minute break will likely be spent on the Internet or on your phone (Good luck keeping those breaks to 2 minutes!).

The (10+2) x5 rule also assumes that you will make nice, clean transitions from the break to the task. Unfortunately, research shows that your brain will continue to reflect on the entertainment from break time for at least a few minutes before you can steer your concentration to the task. Therefore, if you factor in transition time, time needed to re-engage in the task, and time anticipating your break you may end up flipping those numbers – it’s more like 2 minutes of work and 10 minutes or more of break time!

A better system is to keep your phone and any other controllable distraction in another room. Allocate 30 minutes of work and 5-10 minutes of a break. Do that interval 5x and you’ll get close to a good 2 hours of work. Make your breaks screen-less – a brisk walk or some stairs will make the mental transition time shorter. Physical exercise will help you process the portion of the task you just completed, improve your focus and your attitude about the task you’re trying to complete. This (30+10)x5 is much more productive way to get things done.

Just as there are different brains, there are different ways to avoid procrastination. To learn more and to come up with a system that works for you, contact me at Rebecca@MindfulCommunication.com

Tuesday, May 8th, 2018

Stimulants and ADHD

May is Mental Health Month. This video is about stimulant medication, more specifically the general stigma that steers people away from trying them as part of treatment for ADHD.  Used properly under medical supervision, stimulant medications are safe and effective, but most people are terrified of them and do not want to even consider trying them. I address this issue in this video

This month, my Note from Ned is a Video from Ned.  That’s a first for us, but I think we will do it more often, as people like video often more than print.

I hope you like this piece and share it.  Please send us feedback about the video format and let us know what you think.  You can always email me directly at drhallowell@gmail.com

When medication works, it works as safely and dramatically as eyeglasses. Medication helps about 80% of the time in the treatment of ADD. Make sure you work with a doctor who can explain the issues around medication to you clearly. Most people do not realize how safe and effective stimulant medications truly are, when they are used properly. Make sure you work with a doctor who has plenty of experience with these medications. The stimulants include medications like Ritalin, Concerta, Adderall, Vyvanse, Focalin, and others. As long as you take them under proper medical supervision, they can help you immensely.

More on ADHD treatment

ADHD TREATMENT

TOP 10 QUESTIONS on ADHD

Monday, January 22nd, 2018

Get Motivated: Let “A” Help You Get to “B”

by Rebecca Shafir, M.A.CCC Personal Development and Executive Functioning coach at the Hallowell Center MetroWest

Don’t think for a minute that motivation is available 24/7 to high achievers. Many successful entrepreneurs need to jump-start their day with morning rituals, strong coffee, prayer, lots more prayer etc. Others go to outrageous extents. For example, I met a couple who hired a former Navy Seal to burst into their house, yell and call them names until they finished their big projects… (I took his number, just in case!)

What make these jump-start activities effective is what they do for our brains. These activities release extra calming (serotonin) or energizing (dopamine, endorphins, BDNF, etc) brain chemicals. The release of these chemicals brings us to action. We love the Seals, but they can be rather loud and expensive. Instead, consider a simple, practical and self-driven method that creates just enough spark to get you started − called “A then B.”

1) Select a physical activity (Activity A) that will spark enough motivational juice needed for your must-do activity (Activity B). Activity A should be a desirable activity that puts you in a good mood and pushes you physically a bit beyond your comfort zone. Activity A should take no longer than 30 minutes.

2) Identify the task (Activity B) you need to complete or get started on. Today, for example, I have a boatload of writing that I love to do, but it means a few sets of two hour stints in a chair. It being a sunny and warmer Sunday, it’s the sitting for hours part that I’m not psyched about.

To get my brain’s chemistry working for me, I have elected a winter bike ride (Activity A). It is a physical and mental challenge greater than the mental challenge (Activity B) that awaits. So, today I suited up for a cold and windy 30 minute ride. I pumped up my tires (already uncomfortable) and chose the nastiest bunch of hills I could find (really uncomfortable). As I pushed up those hills, I could feel my brain’s juices ramping up, as I surpassed my comfort zone to the top. I said to myself with a big grin, “If I can do this, then I have the fortitude to sit for the rest of the afternoon and pull off some mighty good writing. It will be awesome!”  My KITA (I’ll let you figure out what that stands for) bike ride, gave my brain enough of a boost to hunker down and meet my writing quota for the day.

You don’t need to go to those extremes. Just be sure to add some self-mentoring talk to Activity A as you take a fast walk around the block, or do 25 good pushups and 20 jumping jacks, or bicep curls with cans of tomatoes− something that gets your heart pumping and your mind in gear to execute Activity B.

Let me know how the “A then B” strategy works for you!

Need some help in getting things done well and on time? We can do this! Read more about my Core Four Coaching for COREageous Entrepreneurs. Write to me at Rebecca@mindfulcommuication.com

 

Friday, January 12th, 2018

5 Steps For Getting to the Point

Time is a constraint for you and those you’re trying to persuade.

The hour of yesterday is the 20 seconds of today. While you prepare to be heard, keep in mind that the average attention span is 20 seconds or less!

1) Know your Objective, don’t just start talking! Research shows that in the first 7 seconds people make approximately 11 different judgments about your worthiness to be heard.

Ask yourself – What do I want to achieve? Why do I want to have that conversation? Have one objective in mind – stick to one objective only. Don’t sidetrack to other related topics or you come across as unsure, unfocused and wishy-washy.

2) Write down your bullet points first in simple and direct language. Now, create a brief sentence with each major talking point. Listen to yourself and edit out redundancies, empty words like “really, great, stuff, uh” and other fillers. Edit out repetitive words like “like, I, really, right,” etc.

3) Use a Good Hook is a headline that grabs attention.Ask yourself, “What is the single best statement or question that will get me to my objective?” A hook is a statement that satisfies a need, one that is  contrary to common experience, a worry, or is the best interest of the listener:

Beets cure insomnia

Did you know reading the wrong way can make you stupid?

What is the best kept secret of Fortune 500 companies?

What is the most unusual, exciting, dramatic, humorous part of your message? That will help shape your hook or opening line.

4) If you’ve hooked your listener, they will want to hear more.  The Body of the message should build a case. It should answer – Who, What, When Where, Why, and How. No more than one sentence for each.

5) Ask for the Action you want them to take in the Closing. It’s your bottom line. What do you want your listener TO DO? Set up an appointment? Get some time off? Invest in your company? Buy your book? Is there a time limit? “The deadline is 3:00 this afternoon,” or “Our sale ends tonight at midnight.”

Crisp articulation, a pleasant sounding voice and vocal dynamics give power, certainty and charisma to your message. Annoying vocal/verbal tendencies (hoarseness, mumbling, too soft or too loud, an unintelligible foreign accent, etc ) can distract a listener from your content.

Practice your “20 second or less” commercial. Start with your main point (one sentence hook or idea in a nut-shell) and support your point with 2-3 main supporting facts. Have more facts ready, if folks want to hear more. Rehearse and record your 20 second message. Try it out on a friend. Get feedback.

Need help getting to the point? Contact me at the Hallowell Center MetroWest at

978 287 0810 x117 or email me @ RebeccaShafir@gmail.com to set up a personalized 30 minute phone training session. 

Send Dr. Hallowell's Blog Posts to My Inbox!

or follow my blog through RSS 2.0 feed or FeedBurner.

©1994 - 2017, Dr. Edward Hallowell and the Hallowell Centers,
All rights reserved. Content may be used only with prior permission.
css.php
Social Media Auto Publish Powered By : XYZScripts.com