career coach Archives • Page 4 of 6 • Raz Coaching for ADHD
970-846-8145 [email protected]
5 solutions to STOP Procrastinating and Get Things Done

5 solutions to STOP Procrastinating and Get Things Done

Stop procrastinating and get things done.

Many adults living with Attention-deficit/hyperactivity disorder (ADHD) struggle with procrastination, which may have a negative impact on their jobs, health, and even strain personal relationships.

Here are several techniques to help manage  procrastination and boost productivity as well as  improve your relationships.

1. Reward in reverse

Do something fun first!

stop procrastinating

Get into the right mood!  So you can do other things that are less enjoyable. You probably have a list of things you need to do but can’t seem to find the motivation to start them.  It is often said motivation and procrastination go hand in hand.  Try this out and see if it gets you motivated.  First, do something you love doing and that you consider being fun.   Find whatever makes you feel good and do it.    To help you set boundaries with the fun and not get lost in it, give yourself a limit. Set a timer for 15-20 minutes for the stimulating activity and then transition to the important tasks after the time is up.

2. Create your perfect space

If you want to be productive, you need to create the right work environment that works for you. A conducive work environment will help you feel motivated to work and concentrate better on the task at hand. For some, their idea of the right work environment is a place that’s quiet where they can harness their focus while others get things done by listening to music. Some work best under the pressure of deadlines while others prefer to set their deadlines to complete portions of a project. What is vital is that you discover what perfect work space is just right for you so you can get your creative juices flowing and get things done.

3.  Give yourself a break and cut some slack

People with ADHD tend to worry about how much time it takes to get tasks done. Don’t beat yourself up over the amount of work on your desk as it won’t help you finish it in time. To do this, you have to be positive and excited about what you’re doing. Instead of feeling bad that you can’t finish the task before the lunch break, be optimistic that you can finish some portions of it. So instead of saying “This will take forever and the deadline is drawing near,” substitute it with “I might not be able to finish it now, but I can do the first three steps within the next 30 minutes.” Being positive will help lower the guilt you feel for the wasted time and opportunities.

 Don’t be too hard on yourself!

4.   Just do it

“A journey of a thousand miles begins with a step.” Remember that saying? It still holds true today. The first step towards getting things done in time is starting it. A task might look difficult, but if you can bring yourself to start (even if you do it poorly), you have succeeded in doing one of the hardest parts and should find it easy following through with the rest of the task. For example, if you need to write something and you start by typing only to discover it doesn’t make sense, you’ve just made some progress because you’re no longer staring at a blank page. Just get started even if your first step is nothing close to perfect.

5.   Chunk it up

Break the tasks into small portions

Most times, a project looks insurmountable simply because we view them as a whole. Break the project into smaller portions and set a deadline to get them done, and you will see that everything becomes easy. While you’re at it, put on your blinders, so you don’t worry about how many portions are left; focus on taking one step at a time. Doing this might take a little more time, but the essential thing is that you know that you’re making some progress which can manifest itself into a lot of work being accomplished. If you stay focused and keep up your momentum, you will soon realize that you completed the large task that seemed intimidating without feeling overwhelmed.

Many of the clients that I work with say just getting started is the hardest part.

Once they try one of the above techniques to make the tiniest step forward to accomplish the task they are avoiding, they get into a flow and finishing it out is much easier.

So, I am nudging you to take action with something you are avoiding by committing to one of the 5 options I listed and try it out.   You may just start to feel some sense of accomplishment that will fuel you into get it done!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

3 Powerful Questions to Identify Your Strengths

3 Powerful Questions to Identify Your Strengths

 I cannot see the forest because the trees are in the way!

At times we are so bogged down by the details that are in front of us each day that we miss the big picture: Especially when it comes to our own successes and failures. It can skew our perception of ourselves and what we are good at doing.

I am Good EnoughAfter thinking about our failures so often and for so long, we can become a bit cynical when someone says we have done a good job at something. We mainly remember failure and forget accomplishments, and it can take a heavy toll on our spirits and well-being after a while.

It’s time to take inventory of what you’re good at doing.

You have the power to change how you’re viewing the world and how it views you by understanding what you have to offer it.

When you’re confident about the things you are good at doing, you can hold your head high, answer job interview questions confidently, and perform better on the job.

It translates to your work:

When you know what you’re good at, you can transfer the knowledge to types of jobs you would be good at doing. You know what types of assignments at work to volunteer for because you know that you will probably excel at them and learn a few skills in the process. You’re better able to help newbies in the office, and you are seen as a leader in the areas you’re strong in.

……..Because You are In the Know!

Here are 3 questions to really think deeply about and to help you see your strengths in your daily tasks.

1.) What makes you truly happy?

Okay, so you might not get super stoked at the thought of creating a database of clients that your organization serves because you know it means a lot of hard work. However, you might really enjoy the creative and organizational process that the task requires, and, out of all the responsibilities you have at your job, you like this kind the best.

Outside of work, what makes you happy? Is there an activity you enjoy that really brings you joy and makes you feel peaceful or super excited? Maybe that talent or passion could be something that turns into a business that you start. Have you ever thought about working for yourself?

2.) When have you received praise for your work?

Think about the times at work where your supervisor or maybe one of your clients has been appreciative of the work you did. If you notice that the praise and thanks you receive seem to revolve around one skill, such as helping irate customers when they’re about to blow their tops, then that is probably a skill that you have that few others do.

3.) What do others say about you?

Get honest answers from others!

This doesn’t mean put out a begging plea on social media for people to tell you all the wonderful things about yourself. Instead, you can phrase your question to your contacts on social media, to people you know and who know you well, and to people whose opinion you trust more delicately.

Tell them  why you want to know: “I’m trying to figure out my strengths so that I can identify what kind of work I’d enjoy the most. Could you tell me something you think I’m good at?”

Be ready to hear some weaknesses that people may offer as well, but take those in stride and as constructive criticism. Avoid taking anything negative that people say personally.

Asking people what they think your strengths are can be very insightful. You may not even be aware of some of the characteristics of your personality or your talents that people mention, and that can be very helpful knowledge to have.

Take time to think through these questions. Sit and ponder them deeply and carefully. When you do, you’ll be able to make a list of your strengths that you feel comfortable talking about on job applications, on your resume or CV, and in job interviews. You’ll be more comfortable applying for a promotion in an area that utilizes a lot of your strengths.

Keep a list of these strengths in a place that is visible to you and keep a copy for potential career changes.

When the daily grind gets in the way of “seeing the forest through the trees,” break this list out and remind yourself of your strengths in your own big picture!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

3 Negative to Positive Thought Flips for a Better Career Perspective

3 Negative to Positive Thought Flips for a Better Career Perspective

Boosting Your Self-Esteem Will Give You a Fresh Outlook

When you’re down on yourself and thinking negatively, it can permeate into your current career, or you might not be landing the job that you want if you’re looking for one.

Shift your perspective and change how you feel about your job situation and outlook.

CareerTake Brenda for example, she was feeling drained and defeated by recent comments about her “fun factor” at work. She had been told by a fellow employee to “lighten up” at work and not take everything so seriously. This put her into a tailspin of depression and self doubt when she shared it with her family and they agreed that she needed to lighten up. Brenda was drained and felt unappreciated in her life and work. In her mind, she felt that everything she did was for the future of her family and work and it was serious business. She was left feeling conflicted and full of self-doubt at work and home which was affecting her performance.

She came to me looking for ways to change her “fun factor”.

After working together and defining what she considered fun, it was clear that having order and structures in place where important to her in order to have space in her mind for enjoyment. Once she felt things had a purpose and place, she was able to relax, lighten up and actually have fun.

We looked at the positive qualities of a person that had a personality like hers. We were able to come up with terms like: responsible, leadership, organization and goal oriented. We role-played situations in her work where her strengths were demonstrated and how others benefited from them.

She found that her personality contributed to the ability for others to take a lighter role and enjoy their work because of her traits and work habits. She felt fulfilled seeing the flow and dynamics of others enjoying their jobs that she organized. This was her enjoyment, which made her happier and content.

In the end, she didn’t change a thing, but rather embraced her own characteristics seeing how her characteristics contributed to others in a positive way.

She became happier and it showed in all areas of her life!

If you were to describe yourself, you might say some negative characteristics, like, “I’m no fun.” You might say that because you have heard it from others or perhaps because you don’t find yourself smiling and laughing a lot.

How could you shift this thought into one that empowers you to have a new view of where you stand with your career or job search?

The answer is to flip the negative to a positive.

  1. I Am No Fun.

This inward statement becomes “I am serious and responsible” when you focus on the positive. Doing so can give you insights into what kind of work you enjoy and more confidence that you are just the kind of employee employers want.

A serious and responsible worker is someone who completes their tasks, is helpful to customers, and who takes the initiative to solve a problem when they see it without being asked to.

If you’re a serious and responsible person, you also probably prefer a certain type of work culture, which is important to know if you’re going to job interviews. Ask about the culture of the company, and pay attention to clues from other employees and the building’s environment when you are there to interview. Do you think you’d enjoy working there?

  1. I’m too Opinionated.

If you’ve been told that you’re too opinionated, and you believe it, it’s time to look at the situation differently. While there is definitely a time and place to share your opinion and a nice way to do it, you can say, instead, “I’m a leader, and I’m courageous and able to take charge.”

When no one else will say what needs to be said for the organization to move forward, you are the one spearheading the efforts to get the organization going in the right direction. If you have ideas about how things should be done, you’ve got the guts to lead a group and help ensure that those ideas are implemented.

A good leader always listens to those around them and takes their thoughts and advice into consideration, but, by sharing your own ideas in a constructive way, you’re helping the company take steps toward improvement.

  1. I’m Not a Good Decision Maker.

Feeling like you’re not great at finding solutions to problems can be reframed as “I’m a person who takes all views into consideration.” You are someone who does not blindly make decisions without considering the risks involved.

You seek out the input of all stakeholders, which is a truly team-oriented action. When you have all the information you think is necessary, then you can make a decision for your organization or for the next step in your job search.

It can be difficult to make decisions, but, by taking active steps to research the situation, you’ll be equipped to make the right choice when it’s time.

Viewing negative statements about yourself from a different perspective can help you improve your self-esteem and help you feel great about the job you have or the job search process.

When you have a positive perspective about yourself everyone benefits.

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog and learn about my new book Happiness+Passion+Purpose.

 

 

Sleep on It For a Brighter Day

Sleep on It For a Brighter Day

Brain Fog, ADHD and Sleep

I wish I could sleep… but my ADHD kicks in and well basically, one sheep, two sheep, cow, turtle, duck, Ol McDonald had a farm…

“I am having an ADHD Day…”

ADHD and SleepThere are some days that you are so productive and you champion through everything like superwoman with laser focus and unbound energy. Then there are those days you are NOT and nothing seems to get done.

What makes these days so extreme?

Sleep Deprivation is a huge factor for someone with ADHD……

You toss, you turn, you stare at the numbers slowly changing on your clock.

Get up. Drink a glass of water.

Lay down. Stare at the ceiling. Turn on some soothing music.

Get up. Pace around.

Fall asleep minutes before the alarm goes off, shattering what sleep you did get.

Drag yourself to the kitchen, gulp coffee, head to work.

But you can’t focus. Your brain is so foggy even a lighthouse couldn’t warn you away from danger.

And the worst part?

You know tonight’s probably going to be the same which in turn causes anxiety making you more awake and unable to relax into a deep sleep.

A Common Complaint

ADHD is widely known to be associated with disturbed or disordered sleep. It’s the number one most common complaint by people who have ADHD; up to 80% of adults are estimated to suffer from sleep disorders.

You may find it takes you a long time to fall asleep; then, when you do, you sleep only for short periods.

A growing body of research shows that ADHD may fall into the category of what’s called Circadian Rhythm Sleep Disorders, defined as when people “are unable to go to sleep and awaken at the times commonly required for work and school as well as social needs.”

Which all adds up to foggy brain, perpetual grogginess, and even nodding off during the day.

Drugs Don’t Help. Or Do They?

That stimulant drug you were prescribed for your ADHD may be contributing to your disordered sleep by winding you up before bedtime.

Or not, because some of them, paradoxically, calm people with ADHD by alleviating their symptoms.

Practices For a Better Night’s Rest and Brighter Day

Feeling frustrated yet? Although the links between ADHD and sleep disorders are complex, there are some steps you can take to get clear about how to address your sleep problems.

Here is a list you can use:

  • Exercise daily
  • Set and maintain a regular bedtime and waking time schedule (yes, even on weekends)
  • Avoid caffeine after midday
  • Avoid nicotine and alcohol close to bedtime
  • Keep your bedroom dark, quiet, and cool
  • Use a fan or humidifier to create soothing white noise
  • Make your bedroom an electronics-free zone
  • Wear a sleep mask to block out light
  • Stop eating several hours before bedtime
  • Establish a relaxing routine at the end of your day. This signals you it’s time to wind down.

When you use these practices, you’re taking positive steps toward improving your sleep, especially your ability to progress to the deep levels that repair the day’s wear and tear. reducing or even eliminating your brain fog, and increasing your energy.

Sleep isn’t passive. Ongoing sleep issues can adversely affect your health.

It’s a Complicated Relationship

To further add to the complexity, the relationship between ADHD and sleep disorders is a little chicken-and-egg. Which came first? Research has shown that while ADHD may cause sleep problems, sleep problems may in turn cause or even mimic ADHD.

One thing is clear: sleep problems can severely impact your ADHD symptoms, and vice versa.

Productive Days ahead

Now you know why you’ve had your head in the clouds!

Scarcely able to add two plus two and get four. Straining to keep your eyes open through the day. Falling into bed exhausted but wired, willing sleep to come while you stare into the darkness. Worried you might get fired from your job.

Let’s face it: sleep has profound implications for your health, life and career.

And now that you have this information, you can take action to improve your sleep.

You’ll clear the fog from your brain and be able to think more clearly. Feel more energetic and more optimistic having more of those super productive days where everything flows and you feel accomplished!

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.

#ghosted….How To Take Advantage At Your Job

#ghosted….How To Take Advantage At Your Job

#ghosted….How To Take Advantage At Your Job

That’s really a thing now!

“People who ghost are primarily focused on avoiding their own emotional discomfort and they aren’t thinking about how it makes the other person feel.” – Jennice Vilhauer, Psychology Today

Workplace Ghosting Helps You Stand Out

ghosting at work

11:00 a.m. and her desk is empty. Usually she’s in by 9:00.

By 1:00 p.m., the vacant desk has become like the elephant in the living room. Everyone knows what’s going on, but nobody’s yet been willing to say so out loud.

At the end of the workday, you gather up your belongings and head home, knowing the desk won’t be occupied tomorrow either. Because she ghosted.

Your co-worker quit without a word.

Amazing, isn’t it? That someone with a decent job would simply disappear.

But they did….They ghosted their job

Ghosting by employees is on the rise.

People stop showing up for work without warning. They fail to appear for a job interview they committed to, and are never heard from again. Or they accept a job offer then vanish.

Some people ghost because they want to avoid an uncomfortable conversation. Social media has undoubtedly contributed to the ghosting phenomenon: people feel distanced    from others; have fewer authentic connections; and fail to completely grasp the effect of their actions.

When, for example, you dash off an angry email or flame someone on Facebook, you never have to deal with their very human reactions. Over time, this can desensitize you and cause your empathy to degrade.

But ghosting also represents a shift in the balance of power from employers to employees. A tight labor market favors job-seekers, who have endured years of being treated by employers as a commodity.

As well, prospective employers have been ghosting job candidates for so long that it’s become almost acceptable. At least employees think ghosting is fine for them now too; the HR firm Clutch in 2018 found that “ More than 40% of job seekers say it’s reasonable to ghost companies during the interview process, abruptly cutting off communication when they decide not to pursue a job.”

But You Can Be A Stand-Out

When your co-worker ghosts, you have an opportunity to shine. To be clear, this doesn’t mean you bash the person who’s ghosted as a means of sucking up to your boss. But there are steps you can take to reinforce your standing:

○     Show empathy; sometimes you simply need to listen and express your support for your teammates and your boss, who are likely to be experiencing a range of emotions.

○     Be proactive; suggest how the work left behind by the ghosting person could be re-assigned and effectively completed, for example.

○     Take time for self-reflection; you’re probably experiencing your own reactions and need some time to settle.

I believe workplace ghosting can leave a trail of agitation and fear in its wake. If you can be the one to stand firm and calm others, you’ll distinguish yourself as a leader in the workplace.

Elevate Yourself With These Tips

Given the rise of ghosting, your current or prospective employer may feel cynical or suspicious. Since you don’t want to be viewed as a potential ghosthere’s what you can do to ensure your integrity is intact:

○     Keep your job interview commitments. If you agree to show up, then let nothing short of an emergency keep you from being there. If you must change your plans, communicate so clearly and suggest a couple of other dates and times that you’re available. Be willing to work with the interviewer’s schedule.

○     Show up for work at the time and place you’ve committed to. Even if you hate your job. Even if you found one you like better. Show up and give your notice. Or if you’re staying home sick, call in and say so. Don’t leave anyone guessing your whereabouts.

○     If you accept a job offer, then decide you’d rather bow out, call and say so. Yes, it will feel uncomfortable, but you don’t have to go into a long detailed explanation. You can simply say thanks, and I’ve changed my mind.

○     Always do your best, as Don Miguel Ruiz says in his powerful book The Four Agreements: A Practical Guide To Personal Freedom. “Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.”

Committing yourself to these actions shows you’re a professional who values herself and others.

Take a No Ghost Stance

 At some point during your professional life, you may decide to quit a job or turn down one you initially thought you wanted. These decisions are common.

And yes, having a conversation with your boss or prospective employer can be uncomfortable.

But you’re a person of integrity.

When you stand firm in your integrity, you grow your self-confidence as a serious professional.

So make a vow to yourself not to ghost and elevate your career.

Raz Coaching specializes in helping people with executive function challenges associated with ADHD, PTSD, Stress, TBI’s and ASD find careers they will love and land them. Read more at www.razcoaching.com/about Or sign up for the weekly blog or purchase my new book Happiness+Passion+Purpose.