How do we create ease in our lives?

When you have ADHD, life often feels hard. And it is. But we can work with our brain rather than against it.

Begin to pay attention to what lights you up, create prompts to help you remember, and involve others as you cultivate a sense of ease in your life.

Use your natural Interest

ADHDers move forward when they're interested. We have interest-based systems that enjoy novelty

What can you bring into this task that is going to make it more interesting or novel for you?

Sometimes this is the location, a fun beverage, or remembering what you'll have when you finish.

Use your creativity to explore how your interests can be brought into tasks you're putting off.

Know the steps

Know what to do and the steps to take. ADHDers do best with examples that they then run with and make their own

Don't know the steps? Talk them out with a friend, colleague or coach

External vs internal structure

• Daunting tasks? What are your resources? Who can help?

• Set yourself up for success with prompts that come from anywhere but your brain

• Use visual reminders such as photos, art, bags blocking the door, and alarms in multiple places

• Set the alarm for 10 minutes early and use the snooze option as an early warning. Sometimes I set an extra alarm with an hour notice. I use a happy sound so that I'm not startled.

• Create lists. We all like to check off tasks! Break them down. Instead of "Clean Room", include "put dirty laundry in basket, make bed, put books away" and anything else you notice you're doing. Give yourself credit!

• Involve others! Accountability partners, friends, your coach, classmates. When we tell someone we are going to do something, or plan to do something with them, we are more likely to follow through

  
  

  Minimize obstacles

ADHDers are sensitive to their environment. When the environment is cluttered or chaotic, ADHD symptoms are exacerbated. ADHDers aren't able to filter stimulus, taking in everything that is going on at the same time. A clear and calm environment allows for increased calm and productivity.

• Pay attention to what gets in your way. These are clues!

• What distracts you? Pets, phone, tv, other noises or cluttered environment? Create an environment that works for your brain.

• Where can you get things done? Brainstorm with someone about possibilities. Some ideas: coffee shop, library, park, patio, boardroom

Create momentum

• Do small tasks to gain dopamine before large tasks. This allows for feelings of accomplishment, creating dopamine for those more challenging tasks.

• Imagine your task as a snowball. Sometimes the snowball is large and looks daunting but a nudge can get it rolling down the hill, picking up momentum as it rolls. The snowball rolls ever faster as it picks up snow and leaves a path behind it

For example:

Want to get out for a walk but not doing it? A small step that feels more doable is to put on walking shoes.

Leave your shoes in a visible place

Tie getting out for a walk to something you do anyway, such as letting the dog out, getting your mail, or running an errand

Remember INCUP

Using this acronym can help you to create ease more consistently.

• Interest: We have interest based nervous systems. Work with your brain!

• Novelty: Novelty motivates ADHDers because we are drawn to anything new

• The right amount of Challenge: Not too easy because that wouldn't be worth doing, and not too hard because we often won't try. Think Goldilocks: it has to be "just right."

• Urgency: This is the most common way to get moving, but can be stressful. How can you create urgency before your deadline?

• Passion or Purpose: ADHDers need meaning in their world and find mundane, busy work almost impossible. Even depressing. Finding meaning in a task will help you to move forward. What's in it for you to do the thing? How will you feel when it's done?

Create a Visual Prompt

Most ADHDers are visual people. I use a plant in the kitchen window as my visual prompt to remind me that what we focus on grows. I'm easily able to remember this because I see the plant every morning and throughout the day, and plants grow!

Another visual prompt I use all the time is to leave what I need in a place I can't miss it. Bag by the door, backpack on the counter, water bottle with my keys.

My most frequently used visual prompt is to put dishes away while the water heats up in the kettle.

What visual prompt can you create to remember INCUP?

I'd love to hear your ideas.