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š„š How to procrastinate, less
and feel more calm
Hey guys,
I hate to read.
I struggle to read.
So why do I make you guys read so much?!
Many of us are visual learners so Iām working on replacing as much of the weekly lesson with images as possible
Itās a process but Iām excited to bring you better and better visual lessons each week.
Letās get to workā¦
Ian
Todayās Pillar
Todayās Skill
ā How to procrastinate, less
The Struggle is Real:
Any of this sound familiar?
āYou could do it if you really wanted to!ā
āYou are so talented, when you apply yourselfā
āIf you started earlier you could have done it much betterā
āIf you really cared you would do it right awayā
Do people think we are just āliving the good lifeā and intentionally not āapplying ourselvesā?
š We create ātime blocksā but skip them all
š We think about it 75 times before starting
š We scramble and do 20 hours of work in the last 20 minutes
If it was SO EASY donāt you think we could be doing it already!! Jeez.
Why itās harder for us:
#1) Time Blindness:
Imagine being so in the zone on a project that you lose track of time and realize you've missed another deadline.
That's time blindness.
With ADHD, it's like planning to finish a presentation way before the due date, then suddenly it's the night before, and weāre scrambling.
š¬The Science: Research shows people with ADHD have differences in the prefrontal cortex, affecting perception of time and making time management more challenging.
#2) Lack of Accountability or Structure:
With ADHD, navigating tasks without clear structure or external accountability feels like a road trip without a GPS.
It's near impossible to stay on course without clear, immediate goals or someone checking in on us constantly (which we also hate).
š¬ The Science:
ADHD is associated with lower levels of dopamine, a neurotransmitter involved in motivation and reward.
Structured environments and accountability can help counterbalance this by providing external cues and more immediate short term rewards.
Effective ADHD Strategy
We want to architect āscaffoldingā or structure that we create for ourselves.
First lets look at what we DONāT want to do:
That sucks.
A simple way to create structure and āscaffoldingā for ourselves would be to create more deadlines along the way.
How to āFabricateā Mini Deadlines
| Step 1
Identify a high value project or activity
| Step 2
Break into the 3 main steps
| Step 3
āArchitectā external accountability check points to create a sense of urgency at each step. Someone you have to show or collaborate with in some way.
Hereās what it could look like:
This creates urgency several times which propels us into action in smaller sprints.
Well that looks much better!
Did you notice all the empty squares?
Ya. Those days you get your sanity back and donāt waste energy āthinkingā about what you arenāt doing.
I help my clients create structure on a weekly basis and they consistently tell me what a transformation it makes.
Give it a try and report back to me!
If you get stuck, reply to me and Iāll guide you over email.
If you need more support, there are 2 ways I can help:
1) 1:1 coaching with me. You can schedule time with me here.
2) Accountable: ADHD Productivity Club is launching soon on Skool! To join the waitlist, click here.
š° The āRabbit Holeā š°
Actual science from Dr. Russell Barkley who literally āwrote the bookā on ADHD:
Fun videos to make you feel less alone:
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