Articles
Ten
Tips for Practicing Positive Thinking as a Tool for Managing ADD
By:
Jennifer
Koretsky, ADD Management Coach
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.
About
the Author:
Jennifer
Koretsky is an ADD Management Coach who helps adults learn how to
manage their ADD and move forward in life. She offers individual and
group coaching, workshops, and skill-building programs. Subscribe to
Jennifer’s free email newsletter, The ADD Management Guide, by
visiting http://www.ADDmanagement.com/e-newsletter.htm
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