Time management

The Power of Identity-based Habits

By Tereasa Jones | Published May 15, 2018

We discussed last week the importance of establishing better habits and breaking bad ones and some tips to ease us into it. Bite-size actions really add up. This week, let’s go a little deeper. Wanting to change a habit is all well and good, but if it is strictly performance-based and reliant on our behavior, we may have a tougher time sticking to it. So what we need then is for it to be tied to our identity – how we see ourselves and then in turn how others see us. It can be especially tricky for the ADHD brain to stick to a plan, so this is even more important for working with ADHD mindset.

Why do Identity-based habits work?

If it’s a part of our core values, we will be more likely to make it a priority — a top-of-the-list, front-burner issue. How it works is deciding first, WHO YOU WANT TO BE and go from there. Here’s my 1-2-3 step for success in tying the value to the habit and action.

Value: I want to be eco-friendly. Habit: I’m going to stop using plastic bags. Action: I’m going to keep canvas bags in my car for shopping and put them back in my car each time I’ve unloaded my groceries.

Value: I want to be someone who keeps a tidy house and appreciates my belongings. Habit: I’m going to pick up my clutter each day. Action: I’m going to set a timer on my phone for after work and then again 30 minutes before bedtime so I can do a walk-through and put away anything I may have left out during the day.

Value: I want to be someone who takes care of his/her body. Habit: Making smarter choices regarding exercise and eating. Action: I’m going to create a meal plan each weekend before I go shopping to ensure that I buy healthier groceries. I’m going to get up 20 minutes earlier in the morning so I can go for a walk before I shower. I’m going to keep healthy snacks like almonds in my car so when I get hungry I won’t drive through a fast-food restaurant. I’m going to eat a healthy snack before I go shopping so I will buy less.

You can apply this 1-2-3 step from WHO you want to be HOW you can make it happen and WHAT you need to do to get there. When you break it down, it doesn’t seem so hard.

This also works with breaking bad habits. For example, if your habit is smoking, create your identity mindset as someone who doesn’t smoke and harm their body with smoke. The habit to break is every time you THINK about smoking, try a mantra like, “I’m a non-smoker and it makes me healthier.” Then replace the action of holding a cigarette in your hand, with say, putting a breath mint in your mouth or chewing a piece of gum. See the outcome in your mind: someone who can resist smoking, who doesn’t need the addiction to cigarettes, who is making a healthy lifestyle choice.

I encourage you to do this in any of the following areas where you would like to create healthier habits.

MONEY/FINANCES

RELATIONSHIPS

WORK PRODUCTIVITY

HOME ORGANIZATION

DESK ORGANIZATION/FILING

WELLNESS/MEDITATION

BODY/ACTIVITIES

HOUSE CLEANING/CLUTTER

SLEEP

We’ll continue our discussion on habits by looking at discipline and focus in the next post. I’d love to hear your thoughts on this identity-based system for habits and which areas you are looking to make improvements in. – TJ

Also posted in ADD/ADHD, Decision Management | Tagged ADD, adhd coach, better habits, eating, focus, habits, healthy habits, productivity, sleeping, wellness | Leave a comment

Spring Cleaning (with ADHD) Survival Guide

By Tereasa Jones | Published April 3, 2018

Just the word “spring cleaning” can put a groan in our throats, and that goes double for those who live with ADHD (or literally live with someone with ADHD.) Yet order and structure are important and a clean and de-cluttered house is good for everyone. With the spring sun shining bright, every dust bunny seems to have come out to play! Here are some tips that might help it seem more manageable. I’d love to hear your feedback, and good luck!

Begin with a plan and timer. Plan out what you want to achieve and the amount of time you are willing to stick to it. So, for example, you might make a big list first and commit to thirty minutes for each room. Decide if you’d like to go ROOM by ROOM or TASK by TASK. Would you prefer to clean the floors (and baseboards) in the whole house OR just clean the living room from top to bottom and then move on to the next room? The benefit of one task is that you could divide that up by skill level in your household so your teen could vacuum the whole house while another person cleans windows and a third person dusts. It may not be possible to get it all done in one day. What about three consecutive Saturdays instead?

Declutter and organize first. A lot of people never get to the actual cleaning part because “picking up and putting away” takes so much time. So make “organizing” its own to-do and have that done before you actually start to clean. All hands on deck! Always nice to start with a neat space. One trick to keep from being distracted is to do piles (one trash, one donate, one put away in another room) and then wait until you are done with the room to put things away or you might just move on to something else and forget what you were doing. This handy chart is a great reminder of things we need to look for to throw away. Why do we save those darn Happy Meal toys, anyway?

Add music. Because distractions are inevitable as we start cleaning, play some loud music you like or plug in your earbuds and listen to a podcast so you can stay focused on your task until your time is up.

Have your supplies handy. Save time and stress by making sure you have all the cleaning supplies you will need for that task with you so you don’t have to run all over the house looking for them. A bucket that’s easy to carry with you is a time saver.

Clean first, then fun. Use a reward system for yourself and write down on your to-do sheet what that reward is so it motivates you. When the task is complete, then you get to watch your favorite Netflix show or leave the house to go to dinner or meet friends or whatever works for you.

Happy Spring and Happy Spring Cleaning!

Also posted in ADD/ADHD | Tagged ADD, adhd coach, advice, clean living, declutter, spring cleaning, tips | Leave a comment

5 Tips To Help You Sustain Focus

By Tereasa Jones | Published July 17, 2017

5 Tips to Sustain your Focus

Sustaining focus is difficult for anyone these days with so many distractions popping up on our phones, tablets, and computers every time we sit down to work. These distractions are particularly detrimental to those of us with ADD or ADHD who already find it a challenge to sustain focus over long periods of time. If you find yourself easily distracted, here are some tips and tricks to help you sustain focus better than ever before.

#1: Declutter
Visual clutter can easily lead to mental clutter. A messy workspace is full of distractions that can pull your focus and concentration away from the task at hand. Declutter your desk and you’ll find it easier to focus on the work itself.

#2: Breakdown Your Tasks
Feeling overwhelmed by a big project can make you more susceptible to lapses in focus. Breakdown a big assignment into small manageable chunks. Since each of those chunks is smaller and less time-consuming, you’ll find it easier to sustain focus over that short period. Give yourself a mini-break between each small task to allow your focus to rest and reset.

#3: Use a Focused Distraction
When sitting in a meeting or lecture, many people with ADD or ADHD find it helpful to doodle or squeeze a small stress ball. This kinesthetic action helps the listener focus on the speaker and prevents the mind from wandering.

#4: Work Offline
A survey quoted in Time Magazine found that almost 60% of workplace distractions come from email, cell phones, and social media. Disconnect your computer’s WIFI and turn off your cellphone’s data to stop those focus-killing distractions.

#5: Protect Your Workspace
Having a designated workspace can help sustain focus as the brain becomes accustomed to associating that space with productivity. If you work from home, designate a work area that is separate from the relaxing areas of the home. This way the brain will come to associate specific places with specific activities. If you work in an office, protect your workspace from distractions by closing your office door and getting the privacy your brain needs to concentrate. If you work in an open office, try wearing headphones to signify to your co-workers that you aren’t available for chit-chat.

Ready to take action and sustain your focus? My free checklist can help!

If you’re having trouble sustaining your focus while at work, know that you’re not alone. According to one survey, 89% of people admitted that they waste at least some time at work every day. If you’re looking for additional help sustaining your focus and concentration, book a personal coaching session today.

Also posted in ADD/ADHD, Coaching, Decision management | Tagged ADD, ADHD, concentration, declutter, distractions, mental clutter, planning, productivity, sustain focus, sustaining focus | Leave a comment

5 Tips to Help You Monitor Your Focus

By Tereasa Jones | Published July 11, 2017

5 Tips to Help You Monitor Your Focus

One of the keys to improving your focus is to first figure out when, where, and why you tend to lose concentration. By spending a few weeks monitoring your focus and concentration patterns, you’ll be able to determine the optimal conditions for maintaining your attention. Once you’ve monitored what improves your concentration and what disrupts your focus, you’ll be better equipped to create optimal work conditions for yourself. Follow these 5 tips to start monitoring your focus today!

#1: Note Distractions
Take some time to become more aware of exactly what distractions are pulling your focus away from the task at hand. Are you particularly susceptible to being distracted by text messages? Try turning off your phone and keeping it in your bag instead of on your desk. Do you find yourself checking Facebook too often at work? Set up your web browser to block those distracting sites.

#2: Experiment with Music
Some people find it easier to focus in silence, while others find a little background noise can improve concentration. A recent study found that having your favorite music playing in the background can actually help you focus on your thoughts. Whether you prefer sound or silence, being aware of your optimal auditory work environment can boost your concentration.

#3: Check the Temperature
Physical discomfort can lead to significant lapses in focus and concentration. A study conducted by Cornell University showed that people are more productive when the thermostat is between 68 and 77 degrees. If you don’t have control over the temperature in your workspace, bring a sweater or plug in a small desk fan to improve your work environment for optimal concentration.

#4: Track Your Sleep
Becoming aware of your sleep patterns can also help you figure out the ideal amount of shut-eye your body needs for maximum focus. Some people find themselves foggy-headed with anything less than eight hours of sleep, while others need to be aware of the sluggishness that comes with oversleeping. Knowing your body and its needs will help you get the right amount of rest to maximize your wakeful hours.

#5: Monitor your Peak Work Times
Some people are most productive first thing in the morning, while others get the most work done right after lunch. Take time over a few weeks to monitor when your focus is at its strongest and at what times of day it tends to lapse. Being aware of your brain’s natural rhythms can help you plan your day and assign your most challenging tasks to your peak work times.

Becoming more aware of your environment and patterns is a great way of monitoring your focus. When you discover the factors which are throwing off your concentration, you’ll be able to take all the steps you need to optimize your work time.

Ready to take action and monitor your focus? My free checklist can help!

Need extra help monitoring your focus? Book a personal coaching session today.

Also posted in ADD/ADHD, Coaching, Decision Management, Life Coaching | Tagged ADHD, coaching, concentration, Decision management, focus, mental clutter, monitoring focus, organization, productivity, self-care, task management | Leave a comment

How to Improve Task Initiation

By Tereasa Jones | Published July 6, 2017

How-to-Improve-Task-Initiation

Possibly the most crucial step in getting things done is the simple act of getting started. This can be particularly challenging for people with ADHD because ADHD impairs the executive function necessary for task initiation. If you’re finding that you just can’t get started on your To-Do list, here are some tips to improve task initiation.

Prioritize
A long To-Do list can be overwhelming and that feeling can often discourage people from getting started. If you’re faced with a long list of tasks, first decide which ones need to be given priority. Next, choose which tasks to move to a later date or remove from your list altogether. Try breaking down your To-Do list into daily, weekly, and monthly priorities so you don’t get overwhelmed by too many tasks at once. When you have a more manageable task list, you’ll find it easier to get started.

Find Motivation
Often we forget why we are doing certain things. Find the motivation to get started on your tasks by reminding yourself of the benefits and positive outcomes of finishing the job. By focusing on the potential rewards of completing a task, you’ll find you have more motivation to get started.

Build A Support System
Building a support system can help promote task initiation. A support system can include having a trusting colleague or friend help keep you accountable, but it also includes optimizing your health so your body can better support your brain. Factors such as lack of sleep, poor nutrition, and lack of exercise can impair executive functioning even further and make it that much harder to get started on your work.

Challenge Yourself
Goal-setting and positive reinforcement can help motivate you to start crossing tasks off your list. Set a timer and challenge yourself to work for a designated period of time with lots of short mini-breaks worked in. If you meet that challenge, reward yourself for a job well done!

Often the anticipation of a task is much harder than the task itself. By using these tips, I hope you can find ways to help yourself overcome the hurdle of getting started. Once you do, you’ll find yourself getting things done in no time!

If you’d like additional help with task initiation, contact me today to discuss a personal coaching plan.

Also posted in ADD/ADHD, Coaching, Communication, Decision management | Tagged ADHD, Executive function, Goal setting, organization, Task initiation, Time management | Leave a comment

How Mindfulness Can Improve Your Focus

By Tereasa Jones | Published June 23, 2017

In a fast-paced world with countless distractions and demands on our focus, mindfulness and meditation have gained popularity. The most basic principles of mindfulness are about living consciously and paying close attention to the present moment. Because mindfulness requires a special level of attention, it may seem challenging for a person with ADHD to practice this form of meditation. However, research has shown that mindfulness, when adapted for ADHD, can improve focus and concentration.

#1: Single-Tasking

With the demands of modern living, multitasking has become the norm for many people. Unfortunately, multitasking often does more harm than good, resulting in memory problems, excess stress, and increased distractibility. Practicing mindfulness demands single-tasking and asks practitioners to focus on one task at a time. Slowing down and eliminating multitasking can increase your focus and your productivity.

#2: Stress Reduction

Stress often escalates when people get overwhelmed by present demands and future fears. Mindfulness asks that your attention remain in the present moment. Instead of worrying about the future, mindfulness brings your attention back to the present and allows you to focus on what’s in front of you. Mindfulness will help you redirect your thoughts away from future worries and anxieties so you can focus on the present. In addition, the improved focus you’ll get from single-tasking will help prevent you from getting overwhelmed and stressed by everything coming at you all at once.

#3: Improve Concentration

Other research has shown that mindfulness can help rewire your brain and create new neurological pathways. It has also been shown to increase grey matter in the brain, and that extra density can improve one’s overall psychological well-being. By rewiring your brain and creating new pathways through mindfulness and meditation, you’re helping yourself find new ways to cope with stress and handle tasks. This all means that you’ll be better equipped to deal with distractions, resulting in improved concentration.

At first, mindfulness may seem challenging. In fact, many new practitioners struggle with feeling that mindfulness has made them more distracted. This feeling is normal because mindfulness will initially draw attention to your propensity for distraction. Noticing your distractions is the first step in the process. With time, you’ll learn to recognize them and let them go so you can focus on the task at hand.

I hope you find these tips helpful. Watch for my group on planning that I will be rolling out sometime this summer.

NEED HELP? Set up a complimentary strategy session so we can talk about it HERE.

Also posted in ADD/ADHD, Boomers, Coaching, Cognitive Distortions, Communication, Couples, Decision management, Decision Management, Friends, Life Coaching, Procrastination, Relationships, Relationships, Singles | Tagged ADHD, concentration, energy management, mindfulness, self-care, stress reduction | Leave a comment

Executive Functioning and Problem Solving

By Tereasa Jones | Published June 2, 2017

There is no such thing as a problem-free life. I wish there was, but there just isn’t! That’s the first truth that we have to accept. When we are faced with a problem, we could always try to avoid it. But avoidance is actually counterproductive. The more we avoid the problem, the bigger it gets. We could try to give it to someone else, but that doesn’t usually work either. Why? Because it isn’t their problem, and the solution they come up with is their own, not ours. We could just make a quick decision and call it done. How many times I have done this, only to regret it later. So… what’s the solution to the problem of having problems?

Before we talk about solutions, let’s talk about why it can be difficult for those with ADHD to process them. The Executive Functioning center of the brain is where problem solving takes place. It is also an area of the brain that people with ADHD have difficulties with. After we acknowledge that the Executive Functioning center of the brain isn’t going to help very much, we can develop strategies to make sure that a person with ADHD doesn’t become so overwhelmed with solving their problems that they just give up trying.

Here are some of the roadblocks that I personally have when dealing with problems. Maybe you will see yourself in some of them:

#1: I haven’t clearly defined the problem. (I need to look under the hood)
#2: It seems like it will take too much time. (I stink at estimating time)
#3: There are too many possibilities or choices. (That overwhelming feeling is waiting in the shadows)
#4: Fear of making the wrong choice. (Consequences!? I’m not sure what they are yet, but I don’t want to have to pay them)

I could make the list longer, but I think you get the gist.

Let’s take a look at Roadblock #1: I haven’t clearly defined the problem.
If we aren’t careful, we could work and work to solve a problem that isn’t really a problem at all. Here is an example: One of my clients wanted to work on getting along better with her boss. She said the lines of communication between them was poor. We worked and worked on this problem, but made no headway. Finally, I asked her if she was sure that this was the right problem to be working on. She initially said that it was, but upon further discussion, it turned out that the real problem was that she didn’t want to work there at all. She really wanted to pursue her dream to become an interior designer. We were able to change course after correctly identifying the “real” problem and have worked out a plan for her to return to school (while still being employed) to get her credentials. Of course there are many more challenges she will need to overcome, but I have faith that she will be able to address them now that she has clearly defined the problem.

On to Roadblock #2: It seems like it will take too much time.
Being realistic about time is another issues that people with ADHD have. After clearly defining the problem, one of my favorite strategies to deal with this roadblock is to “chunk it down”. All this really means is that you list the steps that need to be taken. After listing all of the steps, you may have 5-10 more manageable “to-do” items on your list. Now you can get a grasp on how much time you think each one of the steps will take. Write down that number… and then double it. Yes, I said DOUBLE it. Knowing that correctly estimating times is a challenge, we should give ourselves a cushion. I can almost hear you now saying “But what if I finish before the time is up and have nothing left to do? I will be bored!” First, boredom won’t kill you, and secondly, always have something on hand that you can do should you find yourself with some extra time on your hands.

How about Roadblock #3: Too many choices or possibilities.
The biggest problem with this roadblock is that it often leads to either procrastination or paralysis. Either way, the decision isn’t being made. When you are confronted with a situation where you have many possible choices, it might be difficult to choose among them, even when the stakes are low and most of the choices would turn out fine. So, narrow your focus. Pick 3 or 4 of the possible choices and look at their pros and cons. Eliminate each choice one at a time until you only have one left. That’s the one! That is your choice. See, that isn’t so hard. I know, easy to say when you aren’t the one standing in the cracker aisle trying to make a decision about the right cracker for the occasion. Really, your guests probably won’t even notice!

Finally, there is Roadblock #4: Fear of making the wrong choice.
This is a first cousin of Roadblock #3, too many choices. Ask yourself “What’s the worst thing that could happen if I make the wrong choice?” Usually the worst thing isn’t really all that bad. This is really based on a limiting belief that there is a “right” choice and a “wrong choice”, and you must choose the “right” one. Develop something you can say to yourself (a mantra) when this limiting belief threatens to derail you. An example might be. “There is no “right” or “wrong” choice, any choice I make will work just fine”. Find a mantra that resonates with you and work on it. But keep it short. Our subconscious loves it when we give it too much information. Gives it more to argue about!

Give these suggestions a try and see if they work for you.

If you would like some help with these, please contact me to set up a complimentary strategy session and we will see if working with me might help you!

Also posted in ADD/ADHD, Coaching, Communication, Decision management, Decision Management, Life Coaching, Procrastination, Relationships | Tagged declutter, life, mental clutter, organization, problem solving, reclaim your freedom, streamline your life, Time management | Leave a comment

Streamline Your Life with These 10 Clutter Hacks!

By Tereasa Jones | Published May 10, 2017

Last week, we talked about mental clutter and how it can impact your daily life. This week, let’s talk about physical clutter. Learning how to managing physical clutter is a huge subject, but with some systems and structures, you can reclaim a sense of physical order in your life. Once it is under control, you will begin to notice that you are more relaxed and much less stressed when you are in your space. As an added bonus, I have a free clutter hack checklist that you can download at the end of the article to get you started!

To start, here are 10 clutter hacks that will streamline your life:

#1: Find a permanent home for the important things that you use on a daily basis. For instance, you could hang a key hook near your home’s doorway. This is where your keys will live from now on. Never let your keys leave your hand until they are hanging on that key hook. Keep your wallet or purse, phone, planner, umbrella, jacket, or anything else important near the key hook so you will easily be able to grab them on the way out of the door. If you have the space and the budget, a mud bench can work well for this purpose.

#2: Deal with your mail. Before the mail leaves your hand, deal with it. Do an instant sort by standing next to the trash and/or recycle bin and toss your junk mail. Don’t let it take up residence in a pile on your counter, desk, or table. If you find important mail, put it in a designated spot that you will go through once a week and take care of. If it is urgent, deal with it NOW. Not later.

#3: Keep projects and hobbies accessories together in bins or decorative boxes. Here, there are so many options for attractive storage that you can incorporate them into the décor of your home. Be sure to label them clearly to avoid the “out of sight, out of mind” tendency. Make sure that each family member has their own bin, just for their own miscellaneous stuff.

#4: Do a “race against time” when you need to do a quick clean up. Set a timer for 15 minutes and then hurry through the house, picking up as much clutter as you can. Remember that, while this will instantly improve the look of your space, you will still need to sort through the collected clutter at some point. This is a nice trick for when you only get 15 minutes notice before someone shows up at your door. This can actually become a fun game if you involve the whole family!

#5: Set an intention of 15 minutes every day to tidy up the places that are always a mess, such as your desk or a kitchen counter. Do this before you move forward with the rest of your day. It may take a week or more, but if you just stick with it, you will build a habit and it will get cleared. The only caveat here is that you must completely clear one area before moving on to another area. One step at a time.

#6: Live Clean. Set an intention that you will clean up as you go. If you use a bowl, a spoon, and a cup for breakfast, it goes straight into the dishwasher, not on the counter or in the sink. If you pull out 5 different outfit ideas to wear to school or work in the morning, re-hang or re-fold the items and put them away before leaving the area. (If you choose your outfit the night before, this problem could be eliminated altogether).

#7: Keep an empty container (maybe a box or sack) in your closet. When you find something that you don’t love, or doesn’t fit, or for some reason you don’t choose, put it in your container to donate. There are plenty of people who will be delighted to have these items. When the container is full, take it to your donation location of choice.

#8: Don’t buy more than you can use or more than you can store. If your pantry is small and storage space is scarce, buy only what you can comfortably store. If you buy more, the newer items might get piled on top of the older items, which won’t be discovered until well past the expiration date. This wastes money, time, and is unsightly.

#9: Keep travel items together. You may end up with duplicates of some things, but it will be worth it when you pack and arrive at your destination. Going on too many trips to Walmart after arriving at my destination taught me this one. Remember that cosmetics, medications, and some personal care items have expiration dates. These are the things that you should not store, but rather have them a checklist so that you can pack them as you go. Create a packing list. You can start it now, and add to it the next time you travel. I actually have two, one for road trips, and one if I am flying. Believe me when I say that I have a lot of comfort items that I like to take with me and flying doesn’t allow for some of them.

#10: Consider going digital with your reading. When purchasing a new book, see if there is a digital option and get the app to read it on your device. Magazines can be a huge clutter issue. I admit that I still like holding a magazine in my hands, but I am moving towards going digital as each subscription expires. The upside of going digital is that you have all your books, magazines, and reading material in the same place to take with you when you travel!

As always, baby steps. Even one small change today will make a big difference tomorrow.

Also posted in ADD/ADHD, Coaching, Decision Management, Life Coaching, Procrastination, Relationships | Tagged declutter, life, mental clutter, organization, reclaim your freedom, streamline your life, Time management | Leave a comment

Streamline Your Life: Let’s Talk About Clutter

By Tereasa Jones | Published April 27, 2017

We can’t discuss streamlining our lives without also talking about clutter, it is one of the biggest obstacles in the way of us getting organized. There are two types of clutter that I would like to focus on, the first is the clutter taking up space in our environments (our home, office, car, yard, etc.) This is one we will address next week. Today we will concentrate our attention on mental clutter, because this one can stop us right in our tracks.

Mental clutter is often where physical clutter starts. I’ve had clients tell me they feel so overwhelmed by the disorder in their brains that they just can’t get anything started. A large part of this overwhelm comes from trying to hold onto everything, remember everything without compartmentalizing it first. I want to give you a couple of strategies to remedy this, and get you started on taking charge of your mind.

clutter The first strategy is blocking off time to think. Yep! Just think. It’s something we both do too much of and not enough of all at the same time – especially as humans with ADHD! But we rarely take the time to shape our thoughts in a unified, structured, and constructive way. I recommend sitting down at regularly scheduled times to think with a journal and planner in hand. There is one caveat here – sometimes we just need to think without forcing ourselves to multitask, which can be a difficult thing to do in a fast-paced world.

This time however is necessary, and it is what I refer to as processing time, helping us to accomplish tasks by first quieting down the frantic energy or anxiety that comes with not being able to anticipate what comes next.

When we sit down with a journal in hand, we can use three different methods of capturing our thoughts. We can create a mind map which helps people who think in pictures or concepts, alternatively those who benefit from structure can create lists. If you are a list keeper, consider checking out “Listful Thinking” by Paula Rizzo – this publication really helped me.

Some of us think in narratives so we may write ourselves a story, or letter, reiterating the thoughts we took time to process back to us, alleviating feelings of panic when it comes time to begin the work.

Any of these three activities, or a combination of them, will help us declutter our minds. Whether our mental clutter stems from having too many things to do, or from that voice in our heads keeping us awake at night with all that we’re worrying about – it can steal our potential for feeling joy in the present moment, especially when we are constantly in stress mode. One of the most frustrating forms clutter can take as well is brain fog, a deluge of thoughts that aren’t really connected, getting in the way of us accomplishing our goals.

When we sit down to process and organize our thoughts, we must allow ourselves freedom from censorship to get through the fog. There is no judgment, you’re welcome to tear the entry up the moment you’re finished with it. The value doesn’t lie in what ends up on the piece of paper, it is in the act and process of writing it down. Typically, this allows for some order to take place.

After we have cleared our mental clutter, we are in a much better position to tackle physical clutter. When the mind is open, it can begin to sort out that which rests outside of it in a meaningful way.

Start by asking yourself a few questions as you sit to think like:

What do I want to accomplish?
What do I need to do accomplish it?
In what way do I need to show up in order to accomplish it?
Why do I want to accomplish it?
Is this the right time to try accomplishing it?

Keep the answers to these questions handy. They will be helpful to us next week when we talk about tackling our physical clutter. We will review where to start, how to get started and how to keep going until we see progress.

Please don’t hesitate to share alternate methods you use to clear your mental clutter, and how you streamline your life while doing it!

Also posted in ADD/ADHD, Coaching, Life Coaching | Tagged declutter, life, mental clutter, organization, reclaim your freedom, streamline your life, Time management | Leave a comment

Streamline Your Life Using the Principle of Multiplicity

By Tereasa Jones | Published April 6, 2017

One of my clients wrote a document that she calls the “Jones Principles”. These are attitudes that she has learned throughout our coaching over the past several years. One of the Jones Principles is the principle of multiplicity. In other words, if you are going to put the work in, make it so that you will benefit from the it more than once. At the end of this article you will find a handy Jones Principles Checklist that you can download!

This principle really speaks to simplifying and streamlining your life. It can be applied to many facets and I will be talking about more of these in future blogs, but today I just want to introduce you to the concept. One example would be when you are preparing a dish that may be time consuming, why not make two at once and put one in the freezer for later? This same client also mentions that when she shops for her son’s winter clothing, she purchases several pairs of identical gloves so that when he loses a glove, he has a replacement right away. It saves him from having to throw the other out and helps her son salvage gloves during the winter. Furthermore, it’s convenient for her because she doesn’t have to keep making trips to the mall to replenish them during the winter season.

Probably the most helpful streamlining thing I do however is making salad for the whole week. I put the salad in 5-7-quart sized mason jars, and voila! Lunch is done for the week! The ingredients for my salad include romaine lettuce, spinach, carrots, red yellow or orange peppers, apples, strawberries walnuts and feta. Bear in mind that the apples and avocados do turn a little bit brown, but it doesn’t affect the flavor at all. If you want, you could toss them in with a little lemon juice before adding them to the jar to help them retain their color (but I think it changes the flavor).

Another thing I do with food is I make Quinoa cups for breakfast. I make them in 1 cup ramekins with lids and freeze them. When I make these, I make a lot! My oldest daughter loves them so I prepare around three or four dozen at a time. Doing so in advance ensures that healthy breakfasts to start the day are available right at our fingertips!

Remember to download the Jones Principles Checklist below to get started!

I’d love to hear about some of the things you do to streamline your life. We learn by sharing with each other, so comment below and let’s start streamlining together. You can grab a copy of my new e-book “Living Life Intentionally with ADHD, Open the Door to Your Potential” here. I hope you find it helpful!

Also posted in ADD/ADHD, Coaching, Cognitive Distortions, Decision management, Decision Management, Life Coaching, Procrastination | Tagged ADHD, freedom, life, planning, reclaim your freedom, Relationships, self-care, streamline your life | Leave a comment

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