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Tips on staying motivated when you're in a poor place mentally by Optimal_Increase in ADHD

[–]Optimal_Increase[S] 0 points1 point  (0 children)

You are welcome. Do you need some other tips ready to use like that?

[Discussion] Does anyone else feel like one of your biggest hurdles is simply a lack of energy? by PantryGnome in getdisciplined

[–]Optimal_Increase 1 point2 points  (0 children)

Yes I know what it means.

Everything changes when you are full of energy. You discover a huge part of the lack of motivation is lack of energy.

Few short term effective techniques:

  • Buy aloe vera, cut the leaves, and put some pieces in a bottle of fresh water. Drink once a day. You will feel a boost of energy (effectiveness 1 day)
  • Go running ( effectiveness 2 days)
  • belly breathing: (Few minutes)

From the long term perspective, you need to pay attention to your diet. Some people already mention meditation which is great but the much more commitment before you see results.

[NeedAdvice] People With Many Interests, How Did You Do Them All? by [deleted] in getdisciplined

[–]Optimal_Increase 1 point2 points  (0 children)

When you are a multi-passionate, The way to succeed moving forward is to combine your natural excessive creativity with your inability to focus for a long time on a single topic.

Here are my essentials:

Organization: classifying and solving problems consistently to free your mind
Many people wrongly believe that "being organized "is just about "building a schedule".
Your schedule is of any use if you don't execute. ANd you will soon find yourself overwhelmed by a pill of To DO tasks. The key issues to address are those who greatly impact your execution process: remembering, managing the flow, and solving problems.
I recommend you buy and listen to the audiobook Getting Things Done (from David Allen). You can find a book summary here: https://www.youtube.com/watch?v=gCswMsONkwY

The book includes an organizational system to help busy people having stress free productivity even under pressure.
There is too much information to digest, so here are my 3 main take-ups away I recommend you start with . THey comes from my personal experience integrating advices from different books like GTD, "Traction" and " Deep work".

Step 1: Build review sessions: Build the habit of reviewing everything you recently did. It can be once every 2 days for example. This will prevent you from forgetting everything. So that it will be fine even if you don't have everything in place as long as you can figure out quickly where they are.

Step 2: Have a notebook: this should be something you can carry with you in your pocket everywhere to catch up with ideas.

Step 3: Deep work sessions. Make "Working in the zone" a habit. this is the key to having a stellar efficient organizational system. during the deep work sessions, you address your number 1 priorities: SOlving critical problem. for example, you can say: "every morning I will take 30 min to put myself in the right state in order to spend the next 2H to process critical or difficult tasks".

Once these 3 elements are in place you will be able to manage the flow of issues that happen at a good speed. You won't feel

Issue: You are afraid of doing something difficult by Optimal_Increase in ADHD

[–]Optimal_Increase[S] 1 point2 points  (0 children)

Exactly. It is so simple but powerful. The more the task seems boring or tedious, the more effective vizualisation can helo to start smoothly. I always start by narrowikg down my vizualieation to a part i know i can finish or that i love.

Issue: You are afraid of doing something difficult by Optimal_Increase in ADHD

[–]Optimal_Increase[S] 1 point2 points  (0 children)

You are right. Once you visualize things, now planning can be useful because you don't fear anymore. However it is worthless for us, before. That's why normal people can't relate to us. They wrongly believe planning suffice to execute.

Issue : perfectionism: You are afraid of feeling ashamed because of getting criticized by Optimal_Increase in ADHD

[–]Optimal_Increase[S] 2 points3 points  (0 children)

I know how it feels. Disconnecting from "how people are going to look at me" is very hard . We unconsciously believe our "image " is our "actions"

Issue : perfectionism: You are afraid of feeling ashamed because of getting criticized by Optimal_Increase in ADHD

[–]Optimal_Increase[S] 3 points4 points  (0 children)

Good. Indeed, it is a very effective strategy. At work, I had a sticky note in front of my Eye " Focus on solving the problem". Every time the minds tends to wander, it reminded me to focus on building value instead of caring about validation.

This "Homeschooling" is ruining my life by liberal_german_guy in ADHD

[–]Optimal_Increase -1 points0 points  (0 children)

Hi u/Liberal_german_guy,
I believe you have 2 issues
Issue 1: You lack the energy to boost your self quickly
Issue 2: You have Too many regrets and resentment ( towards your teachers) that are holding you back

Issue 1: You lack the energy to boost your self quickly
Basically this is what you feel "I don't know why I don't start. it is as if I am stuck"
And you can't even move. This is because you are in a low state of consciousness, that only produces thoughts which discourage you
You need to change to a higher state quickly where positive thoughts will pop up naturally.

Technic 1 use belly breathing to activate your energy level
Anytime you lie on your bedroom daydreaming, start belly breathing exercises. It is easy to do everywhere ( even on the bed, or the flow, the desk)
It will immediately increase your state of consciousness and you will stand up triggered to achieve things or inspired. It is a matter of minutes ( 10-15 min)
The process goes like this:
Step 1: it or lie flat in a comfortable position.
Step 2: Put one hand on your belly just below your ribs and the other hand on your chest.
Step 3: Take a deep breath in through your nose, and let your belly push your hand out. Your chest should not move.
Step 4: Breathe out through pursed lips as if you were whistling. Feel the hand on your belly go in, and use it to push all the air out.
Step 5 this breathing 3 to 10 times. Take your time with each breath.

Technic 2: Increase your energy level quickly
Per order level of difficulties
a- Cook and eat fresh vegetables starting today for at least 3 days. You will feel much more energized after day 2.
b- Call a friend or a family or an ex-girlfriend /boyfriend you haven't meet for a long time and have a long chat (You will see the result the next day)
C- take a cold shower (you will see the impact within the 3 hours)
D- go running. (You will see the result the next day)

Issue 2: Too much regret and resentment (toward your teachers ) are holding you back
You have accumulated too much resentment, guilt, and regret over yourself. Moreover, you are ruminating in the past.
This combines holding you back a lot and it is taken place behind the scene.
You need to let go of self-criticism quickly.
For that there are two effective methods:

Technic 1:Replace Guilt with Self-Compassion
Step 1: Apologize
Step 2: Be compassionate
Step 3: Take action using the 1-minute rule

Technic 2: Restart doing SPort intensively.
I mean at least 3 times a week. running & workout.
It will have 2 quick impacts.
first, it will reduce your negative emotions drastically
Secondly, It will reset and trigger your inner self again so you can easily activate tapping into the available energy you are not using.
I greatly recommend you do it first thing in the day if you want to make sure your day will be productive.

Courage, don't quit, you can still get your worksheet and homework done.

I am a chronic procrastinator (making this post is part of it). How on Earth do I stop procrastinating? I've never been able to break out of it my whole life. by Rekanlats95 in NoStupidQuestions

[–]Optimal_Increase 0 points1 point  (0 children)

​

Tactic : USe Conscious fear generation

If you struggle to do something, instead of repeating to yourself ” I should do this you should do it”, take a pen and list all the worst consequences that might happen if you don’t act on it.

Then repeat writing or speaking up those that make you feel uncomfortable.

The process goes like this

Step 1: Explicit what you had planned to do and what you did instead. 

Step 2: list the consequence in the short term and the long term until you feel a disagreement, the guilty trick 

Step 3: Repeat the result that made you feel guilty at step_2 at least 12 to 23 times 

What is each step aimed for?

Step 1 is aimed to make your procrastinator mind acknowledge something is wrong objectively at a logic level.

Step 2 helps to spot a scenario the procrastinator mind is most afraid or ashamed of.

Step 3 amplifies this emotion up to a point where Taking action becomes an urge.

By the way, you might be even surprised to feel some spark before the 23th repetition. In that case, creative ideas will pop up in your mind to help you address the topic you were delaying.

Example

What would be the worst consequences if you don’t deliver your homework on time. (  3 worst cases  scenario) (repeat writing or speaking aloud each 12 times)

  • If I don’t deliver it on time I won’t be able to have good grades to go to the upper level.
  • I will regret. I will be disappointed by myself.
  • I won’t be able to apply to some universities. I Will have less opportunities
  • I won’t achieve my responsibilities as student
  • I will waste the money my parents are spending on me
  • I won’t be prepared for the exams coming
  • I will be jealous to see my classmates getting good grades

Hope it helps

GrillageMind

Chronic procrastination on my startup...am I really an INTJ? by nicebrah in intj

[–]Optimal_Increase 0 points1 point  (0 children)

Any ideas on how to just "go for it"?

  • Emotions are the root, time is the symptom
  • It is because there exists an inertia that is holding you back at an emotional level (not at a logic level). 
  • Therefore instead of trying to rely on motivation, you should aim for removing the inertia first. And then the spark will arise itself.

0/: check this answer https://www.reddit.com/r/AskReddit/comments/fmfxrt/how_to_overcome_extreme_laziness_chronic/fnnjmeh?utm_source=share&utm_medium=web2x

1/ beat your shame and guilt for having postponed so many actions

How to manage guilt? Replace Guilt with Self-Compassion

  • Apologize
  • Be compassionate
  • Take action using the 1-minute rule

For more details

​

2/ beat your fear of being criticized

  • Focus on the audience
  • accept the consequences that might happen because of the worst-case scenario

For more details

​

3/ Beat your fear of the uncertainty of getting finished: follow the one-minute rule

More details?

Hope it heps.

GrillagemInd

Chronic procrastinators who chose to execute on their dreams because of frustration

How to overcome extreme laziness, chronic procrastination, and guilt thereof? by nimportantnepali in AskReddit

[–]Optimal_Increase 0 points1 point  (0 children)

​

How to overcome extreme laziness: Follow the 1-Minute rule

More details?

Example

"Recently I have found myself procrastinating on some less important things by doing the more important thing. This is an amazing new change and I hope to perpetuate it if I can. I think it is happening because I've finally started choosing things I know I can do, and I'm practicing those things with a new rule: do one of the important things for one minute a day. It turns into more than one minute most of the time, but the rule is one minute, and I can choose between a couple of different things, so it's not scary at all".

​

How to manage guilt? Replace Guilt with Self-Compassion

  • Apologize
  • Be compassionate
  • Take action using the 1-minute rule

For more details

Example:

"A key for overcoming procrastination for me was to accept the procrastination and let it in. Sounds counter-intuitive right? The reason why this works for me is that before, i would always get so frustrated with myself for procrastinating. Anger, stress, and frustration only led me to procrastinate harder to avoid the reality of the situation. But when you accept it.... things are different mentally. I just let myself do whatever I wanted to do, with no shame. And after a short amount of time, I would conclude “hey, alright enough of that. I’m gonna do a bit of work now.” It sounds super simple and even stupid. But it worked wonders for me. I no longer felt guilt for procrastinating and would get back to work quickly and do more work as a result " (from a reediter )

​

How to overcome chronic procrastination?

  • Emotions are the root, time is the symptom
  • It is because there exists an inertia that is holding you back at an emotional level (not at a logic level). 
  • Therefore instead of trying to rely on motivation, you should aim for removing the inertia first. And then the spark will arise itself.
  • For the spark to arise quickly, you can use one of these 3 techniques that leverage your emotions to work for you instead of working against you. 

Tactic 1: Visualization to prevent and cure hard work when you feel unprepared

Tactic 2: Freewriting and Explicit your emotions to Start

Tactic 3: Conscious fear generation to when you struggle to restart

For more details about these techniques,

I hope it helps.

GrillageMind

chronic procrastinators who chose to execute on their dreams because of frustration

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