updated 2mo ago
Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting
For an ADHD brain, all time horizons are compressed and much shorter than those of a non-ADHD brain. The “now” and “not now” model described by Hallowell is equivalent to having only one time horizon—one that is really close.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
Starting a New Habit
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
This habit cycle has four steps: cue, craving, response, reward.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
Here are some strategies to reinforce the cue that reminds you to do your planning:
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
The challenge here is twofold. First, the drop in stimulation happens before the behavior has become habituated—something we do without having to think much about it. Truly habitual behaviors happen regardless of how stimulating they are. If we can get in enough repetitions of the behavior for it to become essentially automatic before the stimulati
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Make sure you have pens and highlighters available.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
Don’t wonder if your brain will disengage with planning but rather watch for when it will. When the planning habit falls off, we need to get creative and inject some interest and novelty back into the habit.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
Keep score. Make your planning habit a competition with yourself.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
My goal is not to change the habit in any substantial way, but to make it novel—or perhaps more interesting or challenging—to my brain.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice
The ADHD person will most effectively set goals and create plans if they do so in ways that leverage the strengths of their ADHD brain and avoid its weaknesses.
from Your Future ADHD Self: An ADHD-Friendly Guide to Planning and Goal Setting by Jeffrey Rice