Five Self-Care Practices to Improve Overall Mental Wellness 

Besides your typical sleep, exercise, and diet routine, here are five self-care practices I promote with my clients. In order for us to actually hold ourselves accountable, we first turn them into accountability goals so that we can check in and measure how we are doing. When we set goals, it’s often in the follow-through when we fall apart, so having an accountability partner is very useful.

Five Self-Care practices to improve your Overall Mental Wellness 

Create Quiet Moments 

Stop the noise in your day and reflect or meditate in a consistent way. It is recommended to do it in the morning so it sets you up for success and keeps you in the flow for the rest of the day. 

Incorporate Transition Times 

Incorporate transition times, especially for those working remotely, when you have back-to-back meetings or Zoom calls, to build in some transition time from one task to another. The purpose is not to take away from the momentum of the day but actually to streamline it, so that you can reset. Instead of coming in hot from whatever was going on in your previous meeting or task you were working on, you want to end that and take a breath for yourself. This will allow you to be more present in the next meeting or task going forward. 

Reflect by Journaling 

Journaling provides an opportunity to think through what worked and what didn’t work for you on a given day and express your emotions; how you felt. By writing it down, your journal becomes the place where it compartmentalizes so you can let it go. If you can journal three to four times a week, you will find yourself in much better mental health. 

Train Your Brain to Relax 3-second Exercise

Another useful practice is to notify your brain that it’s time to relax when you’re starting to feel overwhelmed. Throughout the day when you’re feeling overwhelmed or that sense of frustration growing, stop and use a 3- second technique to trigger you to relax, to let it go. 

A simple 3-second exercise, a countdown from three- two- one. 

Stop what you are doing. Start from the top of your head and work your way down to just let it go as you countdown three, two, one. By the time you get to one, let your brain take a rest before you re-engage in whatever you’re doing at that particular moment. This is a little bit different than using a transition time between calls or tasks, this is a technique to use in the spur of the moment. 

Change the Perception of Your Work 

“Love is the reality of your work”. When you have the idea that the work that you do is difficult, that it’s something that has to get done, that it’s a task, it can set you up for a lot of undue stress and pressure. By changing your perception, by feeling love while performing those menial tasks, you change how you feel. The perception of the work turns to more of a “work of love or love of work”, to feel pride and enjoyment in what you do. When the perception of your work changes it can also create more happiness and a sense of fulfillment. This has a direct relation to your mental health on a daily basis and helps you keep a positive attitude and mindset. 

These five strategies will help you improve your overall mental wellness and stay in a positive mental framework so that you can handle all of the stressors as you accomplish different tasks and overcome challenges throughout the day.


Michelle Raz, is a career specialist & coach, owner of Razcoaching.com, author of Happiness+Passion+Purpose and Co-founder of Thrivister.com, an academic coaching company for high school and college students. As a Board-Certified Coach, she uses her expertise with executive functioning challenges to help people find their purpose and success in the workplace through the lens of ADHD. She has been contributing her knowledge and expertise in this field since 2010.

ADHD: The Invisible Economic Strain In Our Workforce that you can change!

ADHD: The Invisible Economic Strain In Our Workforce that you can change!


In the current labor market, businesses are seeing a high rate of turnover and even ghosting in the workplace. It is a costly trend. Companies are seeing the value in shifting how they train their employees in order to retain them. It is far less expensive to invest in quality training while implementing a community mindset work culture that promotes retention than to continually train new employees. Also, a nurtured environment promotes employees’ self-worth, work engagement, and relationships with fellow colleagues. The result is better morale, work productivity, and lower employee turnover rates. 

In order for the efforts to be successful, it is important to understand what challenges this workforce faces and how to best meet their needs. This will ensure quality training for the companies that want to train and hire them.

The Rising Number of ADHD, The Invisible Disability

According to the NCES, approximately 20 million college students entered college in the fall of 2018. Of those, 19.4% self-reported having a disability. Of the students surveyed, 79% of the students who reported a disability listed ADHD, a neurologically based disorder, as their challenge. This number nearly doubled from 10 years ago.
The impact on the educational system has been tremendous and colleges across the U.S. have developed programs to meet the needs of these diverse students. 

As these students enter our workforce, it would be beneficial for us to help them transition with a foundational employee skillset. Often, these neurologically diverse groups need specific guidance and training that may be assumed and overlooked. This invisible disability flies under the radar and yet has a very impactful effect on job success. 

It is at this point that we can illuminate the challenges around ADHD and take a look at ways to help them manage it and capitalize on their strengths. For the ADHD employee, goals often seem to slip out of reach due to this under-managed and misunderstood condition. While no two people with the diagnoses are identical, there are common challenges associated with having an ADHD diagnosis.

Common challenges associated an ADHD diagnosis:


Prioritizing & Procrastination: The workload may become too burdensome if they do not have a clear hierarchal & strategic plan. Procrastination may set in.

Initiating and Completing Tasks: Tasks can be daunting and many distractions can derail them from starting and finishing them


Organizing: Without a priority system, often people do not know where to begin to organize their workspace.


Concentration: While an employee with ADHD can hyper-focus on something that is particularly interesting to them, it is difficult for them to concentrate on mundane work. It can feel overly boring to them and cause them to seek more gratifying interests breaking their ability to focus on what they KNOW they should be working on. ex: filing papers, etc.


Time Management: This may make them late for work or important events and fall behind on projects in the workplace. This happens even with the best of intentions to be on time.

Impulsive Behavior: Difficulty controlling anger and blurting thoughts without much filter that can come across as rude and insulting.


Following Directions: Since the ability to remember information may take several steps that require focus, following directions can be difficult.
 
These challenges can lead to behaviors that often derail careers, ambitions, and relationships. It is not uncommon for them to experience a high rate of job turnover, either because they choose to leave their job or their behavior leads them to be fired. This can have a lasting effect on a person diagnosed with ADHD. They may struggle with feeling shame and low-self esteem, and become discouraged in their ability to perform in any job.
Employers who gain an understanding of this disability can take action steps to help the workflow and dynamics of their employees. Implementation of successful programs can promote positive workplace connections, contribute to positive employee work attitude, and increase employee retention and performance for all employees thus leading to the potential for big payoffs as well as reduced hiring costs for the company. 


Michelle Raz, is a career specialist & coach, owner of Razcoaching.com, author of Happiness+Passion+Purpose and Co-founder of Thrivister.com, an academic coaching company for high school and college students. As a Board-Certified Coach, she uses her expertise with executive functioning challenges to help people find their purpose and success in the workplace through the lens of ADHD. She has been contributing her knowledge and expertise in this field since 2010.

Disability Accommodations Employers Can Easily Act on to Retain Employees

Disability Accommodations Employers Can Easily Act on to Retain Employees

Executive Function Challenges are associated with many disabilities, such as ADHD, a disability under the Americans with Disabilities Act. Employers can make small adjustments to support a worker’s needs reasonably. It is important to create an open line of communication that is safe and free of judgment so that employees feel comfortable asking for help and advice. 

Encourage them to promote self-advocacy by identifying reasonable accommodations without feeling afraid to do so. For example, an employee may be afraid to ask for a quiet workspace or help to break down large jobs into smaller chunks. Most employers would be happy to make such a simple accommodation! 

Here are some topics to discuss and common ways to manage some of the problems they may have:

Asking for help

We all need help from time to time, and it’s important not to be afraid to ask for it. When employees feel overwhelmed, frustrated, or have disruptive thoughts or behaviors, encourage them to seek advice right away to help overcome them.

Stress Management Techniques to Reduce Anxiety

Share ways to self-calm utilizing breathing techniques. The box breathing method is a common technique to calm people down and gain focus. The box breathing method consists of breathing in slowly for three counts, holding your breath for three counts, and then releasing your breath for three counts. Repeat for up to 10 minutes. 

Dealing with Distraction 

Does your company have an area that people who need a quiet space can go to? Encourage your employees to use that space if he/she needs help focusing without distractions. 

Headphones can be a significant noise canceler and provide a physical reminder to concentrate. Using a fidget toy such as a fidget spinner or a rubric cube can also help with distractions since it has been proven that physical movement can help while trying to concentrate. Writing notes and doodling while in a meeting can also help employees pay attention.

Setting Timers for Motivation

Create a short goal and set a 10-minute timer. Have your employee commit to focusing on 1 task and accept whatever they accomplished. When the time is up, have them regroup and set another goal using the timer. 

Encourage them to keep this up for as long as it takes to feel a sense of accomplishment. 

I have seen clients use this method and after the first 10 minutes, find they have enough motivation to keep going and often end up in a hyper-focus mode and really accomplish a lot!

Limiting Cell Phone Distractions

People with ADHD have a hard time with transitions between tasks and the constant beep and pings of a phone will be highly distracting for them. It is important to discuss cell phone use and expectations to put it away while at work. 

Exercising Strategy for the Restless 

Does your company allow for short breaks for someone to walk around? Research shows that physical activity can help improve cognitive function and enhances confidence in problem-solving. It also increases testosterone which has been shown to lead to improvements in confidence, attention, and memory. Companies that promote exercise before work, at lunchtime, or after work normally receive excellent feedback from employees.

Providing Healthy and High-protein Snacks in The Break Room

Brain food is known to help with symptoms of ADHD, such as brain fog. It can ward off employee mood swings and sustain consistent energy levels throughout the workday.

The end goal is to promote a culture that is positive, cohesive, and genuine. It pays off to invest in your employees’ well-being to create a family atmosphere where they feel valued. The end result for your company will be a better output.

A well-thought-out program that implements these strategies should lay the groundwork for employees with disabilities. Not only will the company benefit, but also the employee with a structure, tools, and resources that will serve in other areas of their life as well.

You might just help more than the employee with executive function challenges 

Since all employees can exhibit similar challenges experienced by someone with executive function challenges such as ADHD at different times of their lives, these strategies can have a positive effect on all employees within the company. By providing the structure and framework to handle executive function challenges for all, your team will have the knowledge and strategies to work through workplace challenges as they arise and feel connected to their workplace.

 


Michelle Raz, is a career specialist & coach, owner of Razcoaching.com, author of Happiness+Passion+Purpose and Co-founder of Thrivister.com, an academic coaching company for high school and college students. As a Board-Certified Coach, she uses her expertise with executive functioning challenges to help people find their purpose and success in the workplace through the lens of ADHD. She has been contributing her knowledge and expertise in this field since 2010.

The Neuro Diverse Employee Podcast


Michelle Raz, is a career specialist & coach, owner of Razcoaching.com, author of Happiness+Passion+Purpose and Co-founder of Thrivister.com, an academic coaching company for high school and college students. As a Board-Certified Coach, she uses her expertise with executive functioning challenges to help people find their purpose and success in the workplace through the lens of ADHD. She has been contributing her knowledge and expertise in this field since 2010.

Who is ready for our students to get back to a normal academic and social life?

Who is ready for our students to get back to a normal academic and social life?

ADHD Medication – Safe Storage
This post is sponsored by Adlon Therapeutics L.P, a subsidiary of Purdue Pharma L.P. Personal opinions expressed within this post are my own.
Who is ready for our students to get back to a normal academic and social life? 

The pandemic has brought us closer as a family so much that I am NOT feeling a huge need to take our annual family vacation.  Don’t get me wrong, I love being with my family and making memories together. Still, after over a year of eating, breathing, and working together, we have had a lot of time to get really close and make memories!   My overtired and somewhat irritable mind is fantasizing about me, alone, at a resort that serves my favorite food and drinks while cleaning up after MY messes!

As a parent of a soon-to-be college student, I struggle with the mix of my lingering unabashed mother patrol.  My intentions are purely to install good work and cleanliness values, but they are often in conflict with the desire for me to “let go.”

Some of the joys of trying life out on their own have been delayed. They are over-eager to get back to what they envision life to be like for them.  For my daughter, it is an independent young adult ready to take the world on and prove that my over-bearing parenting worries are all false. I am feeling the time has come to let her try it out.

I am ready for this new chapter too.  I can envision myself sipping fresh fruit drinks at the pool as my young adult happily departs home to chart her own course in life. But I have that deep feeling in my gut to give just a little more parenting around how to manage life responsibly.

Some may say I am overreacting.   When ADHD runs in your family the way it does in mine, this is not going overboard.  You get used to a predictably unpredictable life of happenings due to a family history of impulsive decision making.  This is when I think of an exit plan just in case, I have to dash back from my dreamy solo vacation to intervene. Or at least have a solid phone connection. Those without an impulsive streak in their genetics would think that my thought patterns were absurd and co-dependent but believe me….I do not seek any pleasure in this!

So, how does one help their exuberant college student who cannot wait to escape the shackles of parental oversight help them enjoy the new freedom while using good decision-making choices?

In a perfect world, I see this transition to take responsibility for their life as a right of passage with me waving good-bye with joyful tears in my eyes.

Then I get a second vision where the joyful tears turn to joy FEAR tears.

I read books about the desire for a child to exert self-management skills as early as 3 years old when they say “NO!  I do it myself!”   This was cute back then, and I remember chuckling and marveling at the fact that my daughter “COULD” dress, brush her own teeth and buckle herself in the car seat.  The outcome was not perfect,  and I often jumped in candidly to assist, hoping she didn’t notice my takeover.

Now, at 18, she is really ready to exert freedom and self-management skills as an adult. I have to face the reality of my inability to fix things.  I had to let go and hope that the years of parenting had some effect on developing a capable young adult who could make good decisions.

This is a mild concern for the neuro-typical kid as I have witnessed from being around moms throughout the years.  For the student with ADHD, the only way I can think to describe it is using this metaphor:

Freedom is a dog without a leash

Think of a dog who is always leashed up.   The owner can quickly correct the behavior by redirecting them.  They are picture-perfect while walking with their owner. People may even comment on what a well-behaved dog you have trained.   You take great pride in those comments, yet secretly you know if they were off the leash, the people would be running away from you, fearing for their lives.   Not that your dog is mean or vicious.  It just has an exuberant amount of energy and loves to interact with people. This leads to them forgetting the social norms you taught them about not getting in peoples’ faces, where and when to do their business, what they can run after and what to leave behind.

Basically, they forget all the rules you taught them in a flash of a second.

This is how I felt the day I dropped off my daughter to the dorms of her freshman year of college.

She was like a dog off her leash for the first time – despite all the trial runs we had practiced for years in advance.  I just had the feeling her impulsive behavior would take over!

The fear was deep-rooted in many stories over the years.  One of my concerns was her medication and the unbridled opportunity for misuse.  I was hoping she had learned a lesson about the dangers of medicines from an incident back when she was 10 years old and was exerting independence and self-management.

I had to learn the hard way about safe storage of ANY type of medication.  That toddler who said, “mommy, I do it myself,” continued to develop her independence skills year after year. The problem was, she didn’t always think through the outcome of her actions or consider all the factors it takes to make decisions.

She was competent, and that was the problem.

She had so much confidence in her ability to make decisions, nothing was off-limits.

I used to say she would do EVERYTHING once.

She learned from her mistakes experientially and did not have the type of wiring to think abstractly through her actions.   This kept me on my toes as a parent for the most part.   I had a real awakening the day the first time I left her alone.   I took a quick 15-minute trip to fetch her younger sister from a dance class while she was watching her favorite show.

What could go wrong?

Well, I found out after interrogating her for hours after the incident what went wrong.  The fast-acting and impulsive mind took over.  Within minutes of me being gone, she noticed that she had a headache.  She went to my medicine cabinet and found my aspirin.  She never read the label, but decided she needed a few since her headache was bad.   She logically followed the routine I did when she was not well.  The problem was that she wasn’t using children’s medicine, instead, she grabbed my adult extra strength.  I had no idea exactly how many she took because she became so frightened by my actions of calling poison control.   I feared she took more than “a few” because the headache wasn’t going away. After watching every breath for the next few hours, I realized that she was fine, luckily.  I still get that panicky feeling today reminiscing about that incident.

Adding to what some may call loosely parent PTSD is another incident to set the stage for my fears that day.

The very day she got her driver’s license, she immediately backed into a person behind her at the gas station because they had blocked her in.  Yes, she did driver’s safety, driver education, practiced, practiced and practiced. But somehow, we missed that if you get blocked in at the gas station, don’t try to get out of the lineup; even if you are going to be late.  Like I said, I had come to terms that she was the one that would do everything once!

It was exhausting as a parent.

I was SOOOO looking forward to the day she was 18 and going to college and yet had that visualization of the dog at the park off-leash for the first time!

Now off to college with her prescription medication in hand. I had a whole new worry.

How would I guide her on her own to navigate these things with the same level of vigilance I gave it?

I thought I had to create a sense of value for her medication safety the way she values her money stashes and cell phone.   I approached the subject with a prelude of all valuable things to her: her cell phone, debit cards, computer.  Would she allow a friend to borrow any of these things?   We ran down the reasons she did not want to “loan out” her items and how to keep the things safe when she couldn’t carry them with her.  We had good traction and then came my interjection of how she valued her medication.  Surprisingly, it went well!  The timing was good and I had segued into this topic smoothly: a win.

We even laughed about her headache story and how scary it was for me and how she would not want to experience that as an adult.  So, I felt the timing was right and asked if she could see her medication as valuable and sacred to keep it safe with the other things.   We found humor as we talked through the seriousness of her prescription medication. We used a creative analogy of how wonderful it would be to develop a Pez candy dispenser for her medication that had a code she only knew.  We came up with a more realistic plan to buy a safe to keep in her room where she could keep all her things secure.

This empowered her to start her true “adulting” behavior.  What followed was a conversation that led to a review of tips for keeping her medication safe.

Here are the points we talked about to be an enlightened medical consumer and be “SPAFE” (slang for Especially safe)

SPAFE Plan:
Create a daily ritual
build the habit –more likely to follow through
Feeling a “laze-day?” DON’T
Just snap the cap and play it safe
Spin the dial
Lock it up in the SPAFE place
When it goes south
In the unfortunate event the SPAFE place was violated.
Know the count:
 If you have a plan with your daily pills, this should be easy
Brave the ask
While hard to confront, ask if you suspect someone did it.
Have a Say
Know what you will say if you are asked – here is a video for ideas

It took quite a bit of energy to create a situation for a conversation like this to happen without the typical family triggers.   The effort was well worth it to help ease my fears of the dog off the leash scenario happening given her past history.

Creating a relatable situation that she could truly identify with set the groundwork for this to be successful.  My tip for you beyond the ones above is this:  Find that sacred thing your son or daughter values so much that they put as their highest priority in any given moment. Use it in developing a strong analogy that will truly stick with them well after you leave them on their own.

For more parent tips and advice check out this link

Michelle R. Raz, M.A. Ed., is a professional executive function coach and educational consultant. She specializes in helping people with executive function challenges associated with ADHD be the best version of themselves in their academic and career journeys.

 

 

 

 

 

Building Trust with Your Teen with ADHD Takes Knowledge, Patience and Structure

Building Trust with Your Teen with ADHD Takes Knowledge, Patience and Structure

Building Trust with Your Teen with ADHD Takes Knowledge, Patience and Structure

This post is sponsored by Adlon Therapeutics L.P., a subsidiary of Purdue Pharma L.P. Personal opinions expressed within this post are my own.

Being a parent of a child with ADHD changes the lens of how you look at child-rearing and the responsibilities that go along with shaping an independent and responsible young adult.

Development of attentional functions (skills needed to process day-to-day life demands such as emotional regulation and decision-making skills) are often delayed or develop slowly in children with ADHD compared to those without ADHD.[1] It can feel like a burdensome job for the parent with no end in sight.

I used to say that my child with ADHD would do everything once. The learning curve for her was an experience. Good and bad. She was the first to jump in and try something out. She did not have a lot of cognitive stops in place and I was often her backstop. She was and still is impulsive. This placed a lot of stress on me as a parent navigating a teenager who wanted to be independent.

I tried to stay ahead of her journey to independence. I researched the strengths and weaknesses associated with having ADHD and considered her potential outcomes.

I joined as many ADHD support groups and associations that I could find at that time. In fact, I even became a specialist through my quest for knowledge, all to be prepared for what she “might” do. On a side note, I discovered meditation during this time, which was a savior for me to sustain mental toughness during the rough times.

By the time my daughter was 16, she wanted me to hand over the keys to her car, stop volunteering at her schooling events and let her be in control of her medication. Giving up the volunteering at the school events meant I had to give up my insight window into her teenage shenanigans. You can learn a lot about your teen’s decision-making skills by attending these events. Losing the ability to monitor her periodically reckless behavior was the most challenging part of giving her the independence she craved. I increased my meditation times from 5 to 10 minutes a day to deal with my anxiety around wanting to trust her to handle the temptations and dangers she would inevitably face. One of my favorite mantras was, “This too shall pass”. I used that a lot during those teen years.

Teenagers with ADHD are 36% more likely to get into a car accident than newly licensed drivers without ADHD, and in a study of all college students (both those with and without ADHD) almost 16% admitted to misusing prescription stimulants as study drugs.[2],[3] Misusing prescription drugs is when a medication is not used the way it is intended by the prescribing doctor. [4] This includes not just overusing but also sharing it. Read more about one student’s story here when he shared his medication with a fellow student.

If you are worried about your teen misusing their ADHD medication, here are some things to look out for:
  • Being more alert and hyperactive
  • Acting withdrawn or hostile
  • Being frequently tired or depressed
  • Trouble sleeping, agitation, anxiety and paranoia
  • Saying they need higher doses than prescribed & running out of pills
  • Excessive mood swings
Knowledge is powerful. Here are a few tips:
  • Ask for your doctor’s opinion. Many doctors these days have a portal where you can ask questions directly to them.
  • Know how the medication should be followed: read the prescription Medication Guide carefully

Knowing what to expect with medication can help you monitor the effects and better communicate with your doctor.

  • NEVER allow using prescription medication other than your own (even a family member)

Just don’t.

It sets the stage that it might be OK to share it with others.

Discuss the consequences of prescription stimulant medication misuse with your teen and reiterate that the medication is prescribed for them only.

  • Set rules & establish contracts

Sometimes, all it takes is setting up some ground rules and consequences for breaking them so they understand the importance of using their prescription stimulant medication correctly.

  • Keep their prescription medications safe

Help them to get away from temptations, keep track and lock up their prescription medications in a safe place, like a locked cabinet or box. This is also to make sure that they are not selling their medications to other people.[5]

Leaving unused and expired prescription medications should be avoided. You may consult with doctors for the proper way of disposing of unused medications.

You can also learn more about safe storage of prescription medicines through this interactive video and this digital course.

Through my deep breathing and in-depth research, I formalized my plan to allow for my daughter’s independence.

I gave her a longer leash but stayed close so that I could help her out when she needed it. We created a contract that entailed what she wanted while sticking to my boundaries. We agreed on what consequences would be invoked if I became aware of any violations.

We signed it together and each kept a copy. I meditated more and then let go of my fears…sort of.

The outcome was good overall. We did have to enact the consequences a few times…ok…quite a few times over the next 4 years.

Notice that I said 4 years. We maintained this contract until she was 20.

Since she lagged a few years in maturity, it took that long until she was truly independent. The point here is that it worked. I survived it.

So, what can you do to navigate building trust with a young adult with ADHD? Knowledge is the key to success. With the knowledge, I was able to stay a step ahead, notice signs of trouble and intervene quickly. I found resources for attentional issues while driving and risks of prescription medication misuse.

With my newly gained knowledge, I was eager to share it with her. The next challenge was getting her to listen to me. I mean, really listen to me. I knew she needed it broken into chunks of information with minimal distractions. I chose times that were strategic, like taking her to get pedicures where she was my captive audience for a solid hour. We can now look back at those times and joke about our conversations and how she knew that this would be a dual event when I booked the appointments. She got her nails done at the expense of having to discuss topics important to me. It was a good trade in her teen mindset!

During this uninterrupted mother and daughter time, we accomplished the groundwork. We worked through my concerns of newly found statistical information around ADHD. I would ask her questions to test her knowledge and thoughts around the issues. It proved to be very helpful to bring attention to it and talk through scenarios of what-ifs.

  • What if she was asked to share her prescription medications?
  • What would she do if she was driving to volleyball practice late knowing the coach would be upset at her?
  • How would she handle these and other types of situations?
My goal was to get her in the mindset, so that WHEN it did happen to her, she would have a plan of action.

Was my method perfect?

  1. Was it a good one? I would say yes. By preparing myself with information I was able to address the biggest concerns I had at the time: safe driving and not misusing her prescription medications. I had the knowledgebase to start these conversations with my daughter. My goal was to get her thinking about these situations and how she would handle them independently. It helped me let go of some of the control I felt as she gained independence.

Over time, the contracts became less of a parental threat and more of an agreement that we both could refer to when needed. It was the beginning of helping my daughter gain independence with tools to help make decisions that had some thought.

So, dig in and find out as much as you can about the risks associated with ADHD and stay a step ahead of your teen.

[1] Berger, Itai et al. “Maturational delay in ADHD: evidence from CPT.” Frontiers in human neuroscience vol. 7 691. 25 Oct. 2013, doi:10.3389/fnhum.2013.00691. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3829464/.  Accessed February 2021.
[2] Curry, Allison E et al. “Motor Vehicle Crash Risk Among Adolescents and Young Adults With Attention-Deficit/Hyperactivity Disorder.” JAMA pediatrics vol. 171,8 (2017): 756-763. doi:10.1001/jamapediatrics.2017.0910. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5710634/.  Accessed February 2021.
[3] The Ohio State University. “2018 College Prescription Drug Study.” https://cssl.osu.edu/posts/632320bc-704d-4eef-8bcb-87c83019f2e9/documents/cpds-key-findings-2018.pdf. Accessed February 2021.
[4] National Institute on Drug Abuse. Commonly Used Terms in Addiction Science. July 2018. https://drugabuse.gov/publications/media-guide/glossary. Accessed February 2021.
[5] Prescription for Disaster: How Teens Abuse Medicine.; 2018. https://www.dea.gov/sites/default/files/resource-center/Publications/DEA_Prescription-For-Disaster_508ver. pdf. Accessed February 2021.

 

 

 

 

 

 

 

 

MR-07368

Emotional Regulation: Help students manage overwhelm

Emotional Regulation: Help students manage overwhelm

Emotional Regulation: Help students manage overwhelm so they can get work done!   (Free download link below)

some days can be hard to ‘show” up

For the students that I work with “some days” often can turn into “many days”.

Today’s focus is on self-management – the ability to control emotions as it relates to academic success.  

Parents hire me to help improve their student’s executive function skills so they can get their work done.

BUT most of the time they’re stuck on emotional issues that turn into roadblocks

Those roadblocks get in the way of any action steps that we create —-it really hinders potential success.

I look at emotional regulation as the umbrella to addressing all other executive function challenges.

It almost always has to be addressed first before change can really take place! 

You need a strategy.

Board Certified Coach, Michelle Raz shares her strategies and stories of success.

Click for Free PDF Download of the strategies she discusses.

 

 

Despair to Hope: ADHD Academic Story

Despair to Hope: ADHD Academic Story

From Despair to Hope

In this episode  Academic Coach Michelle Raz shares a story of an ADHD student who came close to failing out of college,   Through grit and hard work, she managed to pull it together and pass her classes.  It is a true story of how one student was on the verge of shutting down, but through coaching and self-determination, she pushed through.

Michelle is an academic coach for high school and college students and is the owner of www.razcoaching.com and co-founder of www.thrivister.com

 

Don’t Just Survive ADHD BUT Thrive!

Don’t Just Survive ADHD BUT Thrive!

Thrive More Than Survive

Do you ever feel like you need to survive every day? Do you sometimes think of just getting through a day?

If you have ADHD, it can be easy to feel this way daily. Putting too much pressure on yourself can cause trouble to organize things, create mistakes, lack focus, unfinished tasks, and emotional turmoil. So instead of getting yourself into survival mode, try thriving.

Thriving and surviving are often being mistaken as the same words. These two words are the total opposite of each other. Surviving is stressing yourself out on how to get through the day. Thriving is doing things according to plan, with the flow, and with a positive outlook. Be the person you want to be without pressuring yourself, allow yourself to grow and make progress, and the most important thing is to always don a happy heart. Thriving is a process of planning for the future, being the best version of yourself, creating experiences, and doing the most significant work that you should do.

Having ADHD can sometimes keep you away from the will to live life fully, but you can always make a change. You just have to start.

Thrive More with ADHD

For more podcasts and articles visit Coach Michelle Raz at www.razcoaching.com

Michelle Raz is the founder of Raz Coaching & Thrivister and specializes in helping people thrive with executive function challenges. Read more at www.razcoaching.com OR www.thrivister.com She is also the author of the book Happiness+Passion+Purpose.