Take Control of Your ADHD

Nancy A. Ratey, Ed. M., MCC, SCAC, is an internationally recognized expert on ADHD, a leading ADHD coach, and author of the book, The Disorganized Mind: Coaching Your ADHD Brain to Take Control of Your Time, Tasks, and Talents.

Q: What is ADHD Coaching?

Nancy Ratey: ADHD coaching is a dynamic methodology that aims to nurture your ability to self-initiate change in your daily life. It is a supportive, practical, concrete process in which you and your coach work together to identify and pursue your goals. Coaching helps individuals with ADHD to develop the structures necessary to function effectively and to learn practical approaches to the challenges of daily life.

At the heart of the ADHD coaching model is the aim to help clients to self-initiate change in their daily lives. This goal is ultimately accomplished by using strength-based strategies and the client’s own innate creativity to solve problems. The coach provides structure, feedback and encouragement to keep the learning process a dynamic one. This is done until the client increases self-awareness, builds an arsenal of strategies from which to draw from, and develops the confidence in his/her own ability to self manage.

Q: What Is Self-Coaching?

Nancy Ratey: The difference between coaching and self-coaching has to do with who acts as coach. In self-coaching, YOU are coach.

Partnership, process, and structure are three vital ingredients that make self-coaching work. Understanding that coaching is a journey – that it is a process, the antithesis of instant gratification – can help you adhere to your commitment to take control of your life, even during those inevitable moments of frustration when you’re tempted to turn away.

Q: How Does Someone With ADHD Know If They Are Ready To Take Control And Self-Initiate These Changes When Life Sometimes Seems Like Such A Struggle?

Nancy Ratey: Consider the following questions:

• Am I willing to let go of old patterns and habits in order to replace them with new ones?
• Am I able to identify at least one or two things I would like to change?
• Am I flexible enough to try new approaches to old ways of doing things?
• Am I willing to put the time and energy into the self-coaching process to get the results I want?
• Am I willing to be honest with myself in terms of what my effort level really is, rather than what I wish it would be at any given point?
• Do I have the courage to ask help from others?

The more you answered “yes” to these questions, the more ready you are to try self-coaching. Can you do it? You won’t know until you try.

Q: What Is Your Advice For Getting Started?

Nancy Ratey: Get a “black book” -- a binder, a computer folder, a notebook, or some other way to record your goals, thoughts, and progress during the self-coaching process – and identify what you want to change.

Then start implementing self-coaching with this strategy:

• Acknowlege and accept your ADHD and associated challenges
• Narrow in on one or two issues on which you initially want to work
• Strategize a plan of attack using strength-based structures
• Work and follow the plan
• Evaluate your progress on a regular basis to see what is working and what is not
• Repeat the process so your guard does not let down

Ratey describes these steps and a plan for self coaching in more detail in her book and on her website The Disorganized Mind.

Procrastination

In her book, Ratey provides strategies for common ADD/ADHD issues, but emphasizes that you must find the approaches that work best for you.

One problematic area she addresses is procrastination. Below are just a few of the strategies Ratey suggests.

• Chunking (breaking down larger tasks into smaller ones)

• Creating accountability partners (to help keep you on track and motivated)

• Identifying barriers (what obstacles keep getting you side-tracked from your goals?)

• Keep the goal in mind (by using visual reminders)

• Co-coach your way forward (partner with someone that has similar goals)

• Limit time spent on making plans (set a timer and write down only the basic things you need to do)

• Establish and meet the minimal goal (start by defining the smallest possible goal and approach the tiniest aspect of the project without becoming overwhelmed)

Check out The Disorganized Mind by Ratey for additional strategies to deal with time management, impulsivity, distractibility, transitions, etc.

Additional Reading:

• Gaining a Sense of Control Over One's Life
• Optimal Treatment of ADHD
• Tips for Getting Places on Time
• Organizing the ADHD Household
• Getting Those Tasks Started and Completed

_Source:

Nancy A. Ratey. Personal correspondence. 17 April, 2008.

Nancy A. Ratey. The Disorganized Mind: Coaching Your ADHD Brain to Take Control of Your Tasks, Time, and Talents. St. Martin’s Press. New York. 2008.

The Disorganized Mind Official Book Site.