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0:35

to the Attention Deficit Disorder

0:37

Expert Podcast Series My Attitude

0:39

Magazine. Hello

0:45

everyone and thanks for joining us!

0:48

I'm. Carol flag and on behalf of

0:50

the attitude T. I'm. Pleased to

0:52

welcome you to today's A D H D.

0:55

Experts. Presentation Titled.

0:57

Unraveling A D H D

1:00

Progressivity. How. To outsmart

1:02

aggressive nation and improve

1:04

productivity. Leading. To

1:06

the it's presentation is Doctor Russell

1:08

Ramsey. Doctor and See

1:10

It was a professor of Clinical

1:12

Psychology at the University of Pennsylvania's

1:15

Perlman School of Medicine. Before.

1:17

He retired recently fun that

1:19

position. He. Also

1:21

was the cofounder and Co director

1:23

of the Universities Adult A D

1:25

H D Treatment and Research Program.

1:28

Today. Doctor Ramsey maintains a

1:31

solo virtual psychology practice. He.

1:33

Is the author of many professional

1:36

and scientific articles. And. His

1:38

forthcoming book. The. Adult A D

1:40

H D and Anxiety Workbook. Will.

1:42

Be available on May first. In.

1:45

Today's web and I will discuss

1:48

how progressivity can sneak into our

1:50

lives. Progressivity. Happens

1:52

when we engage in lower priority

1:54

tasks. To. Avoid doing the

1:56

higher priority and more urgent ones.

1:59

You. Might they busy by doing a

2:01

less important tasks? but you're likely to

2:04

feel unproductive and stressed because the more

2:06

important ones are hanging over you. This.

2:09

Cycle can be exhausting and self

2:11

defeating. So. Why do We do this?

2:14

In. Today's where and are Duster Ramsey

2:16

will explain the role of poker activity

2:18

in adults with a D C. And

2:20

an important lesson as we can learn from this. Finally,

2:24

The sponsor of this web and are isn't so.

2:27

Let's be honest or spice Cabinet really

2:29

don't need to be organized Said no.

2:32

Influence. Guess that cleaning the entire

2:34

kitchen sounds a lot better than

2:36

doing taxes that his team is

2:38

here to help develop a leading

2:40

A D H D clinicians. inflow.

2:42

It's a self help program. That.

2:45

Uses Cbp principal to teach

2:47

effective strategies that help you

2:49

stay on task. Stop procrastinating

2:51

as actually get stuff done.

2:54

Click. The link onscreen to get your A

2:56

D H D score today and kick off

2:58

your inflows your Me. An

3:00

issue. Thanks our sponsors for

3:02

supporting our webinars. Sponsorship has

3:04

no influence on speaker selection

3:07

or whether our content. So.

3:09

Without further ado and so pleased to

3:11

welcome such a lesson whimsy. Thank.

3:14

You so much for joining us today and

3:16

for leading this discussion. Small thank

3:18

you for have meat Zoos must always

3:20

a pleasure. I'm curious to

3:22

what my age these tours foot

3:25

on. Here's my disclosure for the

3:27

past twelve months: know arm pharmaceutical

3:29

company relationships generally speaking, fees and

3:32

royalties. Arm and

3:34

I'm pretty easy to find and my pen.

3:36

the email still works on if you want

3:38

to reach out to be for whatever reason.

3:41

So. Are you know

3:43

I played on? We won't spend much time on this

3:46

with this audience, but. How do we make

3:48

sense of? A. D H D because it's so much

3:50

more than the A D H. And

3:53

were really thinking about

3:55

a D H D

3:57

as an issue selfregulation,

3:59

saddam. We bundle the under the

4:01

executive functions but I like the phrase

4:03

I learned from Doctor Just Know corn.

4:06

The Insurgency stating models for under

4:08

understanding A D H D and.

4:10

All these hostile round the notion of

4:12

self. Regulation. How efficiently do we do

4:14

what we set out to do? And

4:18

we're really as a field thinking about

4:20

a D H D as in neurodevelopmental

4:22

Syndrome A Self this regulation A chronic

4:25

the way and the onset and efficient

4:27

employment of the self. Regulation, capacities

4:29

and skills. The Executive functions

4:31

and cases not one hundred

4:34

percent clear. Everybody has executive

4:36

functions. So. If you.

4:38

Have about of the flu. Your.

4:40

Executive folksy will go down. If

4:43

you're struggling with insomnia, your executive

4:45

functioning will. Go down. But as

4:47

these. Situations Remit for a

4:49

better phrase. Executive Function will go

4:52

back to a relatively consistent baseline.

4:54

Adults with a D H D

4:56

and it seems who struggle with

4:59

the consistent inconsistency. I know

5:01

I can do it, but I don't know if I will

5:03

do it when I absolutely must do it. And

5:07

said very succinctly by our robbers suppose

5:10

he and his previous of behave the

5:12

frontal cortex which is really where the

5:14

executive functions reside makes you the harder

5:17

thing when it's the right thing to

5:19

do. So.

5:21

With that background less move. Into the

5:23

whole reason for discussion today on

5:26

progressivity for my money working with

5:28

adults with a D H D

5:30

over the twenties the past twenty

5:32

five years. Procrastination some form is

5:34

probably one of the major, the

5:37

primary if not the central presenting

5:39

problem in some form and something

5:41

for which individual seek help. I

5:44

did not invented Tom Progress devotee

5:46

on as much as you can

5:48

believe it on the Internet Urban

5:51

Dictionary. Says it's been around since. About

5:53

Twenty Ten Foot Progressive he is avoiding

5:55

a higher priority task wayne Gacy and

5:58

a lower priority less time or. Personal

6:00

project is endeavor. That.

6:02

Is ultimately self defeating. So what

6:04

is it look like that? What

6:06

are some examples? So.

6:11

Far. Right now. for those of you listening

6:13

to the recording, I'm shown a picture of a

6:15

tax form. We've just got through tax season. Said

6:18

people might have had goals to say. I

6:20

don't want to wait till the last minute.

6:22

This year I want to get started Late

6:24

March Early April Saturday morning ten o'clock. I'm

6:27

gonna start working on my taxes. Get a head start.

6:29

Saturday. Mornings and o'clock rolls around. You

6:32

know what? Now shown a picture

6:34

of somebody. With a lawnmower the one is

6:36

looking pretty long. Tell you what what

6:38

I'm gonna do. I'm gonna mow. The

6:40

lawn. Yes, I will mow the lawns and

6:42

I will be in the mood to do

6:44

taxes on who you are. That's great. But.

6:47

How often are we get ever in the mood

6:49

to do hawks passes? Also.

6:51

The next week. Picture

6:54

somebody reading the news on a. Tablet. He

6:56

I should be an informed citizen. The

6:59

elections coming up on Dallas. A picture

7:01

of a lawnmower with a guy sprawled on the

7:03

sprawled on the lawn. Yeah.

7:05

I could use a lot today, but you know what?

7:07

I should be an informed citizen. I should figure out

7:09

who I'm voting for so. I'm

7:12

gonna. I'm. Gonna. Read. The

7:14

news and of I'll be in the mood to know

7:16

the one later. And

7:18

then the last example comes from my clinical

7:20

practice. Honest Goodness is hop and. Sars.

7:23

Working with woman who worked in

7:25

a lab, a bench science lab

7:27

and she had to prepare arm

7:29

and article for. A lab meeting the

7:31

next day and she hadn't started it, but

7:33

she had a plan when I get home or

7:36

that the. Article selected. I just have to

7:38

go through put together a few slices. shouldn't

7:40

take that one. And.

7:43

Then. She. Got home.

7:46

And she said, you know what? So. I

7:48

was watching those baking shows I'm going to bake. A

7:50

cake. Yes, Let me bake

7:52

a cake and. I'll have

7:55

plenty of time. One thing led to

7:57

another. And see ended

7:59

up. You're spending most the evening? Yeah,

8:01

working on the cake, figuring out what. The

8:03

make what the put a that things like

8:06

that and that's the next meeting when I'm

8:08

talking with her about progressivity and. Yeah,

8:10

she had covered it with her

8:12

before. She actually pointed out one

8:14

word, debriefing how this happened, and

8:16

she said intact Ramsey. I'm.

8:18

Diabetic. It's not like

8:21

I was gonna eat the cake or

8:23

a wasn't for a neighbor nephew. I

8:25

just saw the shows. I wanted to

8:27

do it and that's how powerful procrastination

8:29

and progressivity can be. That how far.

8:31

Will go to get. Out of doing

8:33

something as it doesn't sell way but we just

8:36

want to get out as it right now. And

8:39

in some ways, the most addictive drug

8:41

known to man is avoidance. Because it

8:44

works right away. But. Only for a

8:46

little bit and it causes bigger problems later.

8:49

But working with people over the

8:51

years and. You'll probably adults

8:53

with. A D H D, or even more

8:55

prone. To Progress Devotee Salad is

8:58

also no one is for in

9:00

the procrastination literature. As productive procrastination

9:02

says, at least you're doing, you're

9:04

getting something done. The

9:07

Law. And ah yeah, they can.

9:09

the case. whatever else we're

9:11

doing, but. Over. Time it

9:13

gets in the way of the more. Important things

9:15

and it's almost like a little bit

9:17

of self medication. I feel good says

9:19

I'm doing something, I'm being productive but

9:21

then later off later on it wears

9:23

off and were some of the unpleasant

9:25

emotions come in and beating yourself up

9:27

and things like that. but it got

9:29

me thinking over the years sees me.

9:32

What Is it? About

9:34

mowing the lawn, reading the

9:37

news, Baking. The case:

9:39

are there some factors in

9:41

these escape tasks that we

9:43

can harness for the priority

9:45

task. So. I'm a big believer.

9:47

I don't think yeah, but not all

9:49

avoidance is procrastination. Not all avoidance is

9:51

bad. There are times that might be

9:53

our brains signaling ourselves that were tired

9:55

and we the arrest, but there's a

9:57

lot more times where we are. Putting.

10:00

Off things to our detriment. So are

10:03

there some ways we can reverse engineer

10:05

progressivity and get some use out of

10:07

it and use it with the priority

10:09

task of these are just my. My.

10:13

Opinions about this. But

10:15

looking at pro crusts every task. what

10:18

are some elements of them? One

10:20

is they tend to be more manual

10:22

hands on. Pushing.

10:24

The lawnmower. rather than working on

10:27

taxes baking a cake rather than

10:29

who are navigating through a scientific

10:32

article. Here's

10:36

generally an existing employees. Or

10:38

recipe of steps that we. Already

10:41

know how did you to get started? So

10:43

if you're moving your own lawn, you know

10:45

where the lawnmowers you may. Go out! filled

10:47

up with gas, set up a playlist on

10:49

your on your I phone for the ear

10:51

buds and and get started! Worse taxes

10:53

we. Do them every year. But it's

10:56

always like how do I get started working

10:58

on the article for the last meeting? Oh

11:00

where do I start? As the sort a

11:02

hard so make some sides. Let me take the

11:04

cake. there's a little recipe. For. The

11:06

case of follow. As opposed to

11:09

are coming up with the the presentation

11:11

for the lab meeting. There's

11:14

a better sense for the escape

11:16

task, the progressivity task. There's

11:18

a better sense of what can be accomplished within.

11:20

A definitive timeframe if you're mowing the

11:22

lawn, especially this year. One you play

11:25

know plus or minus five or ten

11:27

minutes how long it'll take Making that

11:29

take it tells you how long it'll

11:31

take to put things. Together they can

11:34

in the oven on but working

11:36

on taxes, preparing for lab beating.

11:38

those are sort of fuzzy. It

11:41

should only take this long, but once they

11:43

get started maybe it'll take the longer than

11:45

I thought. It would let me go with a sure thing.

11:51

And. There's a clear sense of

11:53

making and sustaining progress. I'm

11:56

halfway done the one three quarters of the

11:58

way done with the law. Or

12:00

your and making the cakes ten more minutes

12:02

in the oven bright? Take it out. Done.

12:06

Whereas. Taxes are preparing the

12:08

slides. Been feeling ready for the

12:10

meeting. These are fuzzy or. It's

12:13

less clear and maybe. Even something like taxes.

12:15

It's like, oh, I have to find these receipts

12:17

rise. To go back and find them or have to

12:19

sell out another form. Now I have more work than

12:22

I thought I did when I started. And.

12:25

Then lastly, there's a clear endpoint.

12:27

And. Sense of completions. The one is

12:29

done for a week on a take

12:32

is done. I can enjoy it at

12:34

least my play I could. The quiet

12:36

couldn't Not that I got the cake.

12:38

I'm whereas other things you might have

12:40

to pick. Them up and sit them down

12:43

several times or with the on the bench science

12:45

as you might have to stay up. Later

12:47

than she thought she would to finish

12:49

it or wake up early the next

12:51

day or as she did have to

12:54

trade off with a colleague and reschedule

12:56

her her presentation so. And

12:59

with progressivity task. You.

13:01

Might actually spend more time mowing the

13:03

lawn send you plan to do on

13:06

taxes and they take more time and

13:08

effort. But in that case Melinda One

13:10

was viewed as more in harmony with

13:13

your perceived self efficacy. Your police that

13:15

you can do it. I

13:17

would rather spend ninety minutes mowing the lawn

13:19

knowing I will get it done. And

13:22

thirty minutes on taxes not knowing how far

13:24

along all get or how much more I

13:26

might have to do. Or how much

13:28

money I may have the oh. Send.

13:30

A priority task of these are all

13:32

some elements that that play a role

13:34

in this. So.

13:38

I'm a cognitive behavioral therapist. Arm.

13:42

And. Some of the. The.

13:44

Premises for the adapted model of A

13:46

D H D S. Want a push

13:48

forward here a little bit on. In

13:52

looking at the clock the main causes.

13:54

As you. Said.

13:57

Some a for my money The main causes. Even

14:00

A D H D the Cardinals issue. Is

14:02

impaired self regulatory efficacy and I'll give

14:04

a a a more in depth definition.

14:06

Of this later but this is I know I can

14:08

do it but I don't trust they will do it

14:10

when I need to do it. So

14:13

in terms of the overall, how

14:15

how does Pro Crusty really help

14:17

us with. On. The

14:20

cognitive behavioral therapy approach one is

14:23

developing more trust in our ability

14:25

to engage in it on and

14:27

to handle the hassles involved with

14:29

getting started on taxes or I'm

14:31

getting started on preparing them for

14:34

the lab beating the main behavioral

14:36

issue and I'll go into more

14:38

detail about specific with this is

14:40

engagement. How do I

14:42

engage with the task? my priority tests

14:44

and I set out to do and

14:47

this can involve set a scripting the

14:49

steps, Are coming up with

14:51

the steps. Of. The

14:54

only have steps for mowing the lawn. How can I

14:56

come up with steps? For taxes are preparing

14:58

for the lab beating. The main emotional

15:00

issue for adult A D H D

15:02

for my money is the ability to

15:05

handle discomfort. But. I called the

15:07

August feeling that goes into getting started on has

15:09

I know I can do it. I know a

15:11

when she he gets the taxes done but ah

15:13

I don't feel like you're on it now on

15:15

Saturday morning. How do we hit? How do we

15:17

navigate the Og feeling. See.

15:20

Implementation There are specific

15:23

implementation strategies. That. Focus.

15:26

On how do we move from not

15:28

doing to doing How Do we navigate

15:30

That said, from I'm thinking about doing

15:32

it. For actually what I call touching

15:35

the task and be engaged with it. And

15:38

then also something I'm elaborating on

15:40

more is the interpersonal issues with

15:42

a D H D, the social

15:44

functioning issues and how that we

15:47

can manage our social capital with

15:49

other people and also very often

15:51

with the progressivity task. Or

15:53

at least a priority task. I

15:56

should say it may be part

15:58

of our adult roles. Relationships

16:00

are helping others and way we

16:02

can leverage that to build our

16:04

motivation for engagement with the the

16:07

progressivity task. So.

16:09

Going and Cities in the A little more in depth.

16:12

So. Using the lessons from for across

16:14

seventy to enhance engagement? How do

16:16

we make the task manual? Hands

16:18

on? At least getting starting

16:21

started with it says something like taxes

16:23

this might be that we collect important

16:25

all the on full of said say

16:28

important text document enclosed. take them says

16:30

Daniel dining room table on Saturday morning

16:32

and let me open and organize them.

16:35

That's really not making too much

16:38

progress, but we just exponentially. Increase

16:40

the likelihood that will keep going.

16:43

Other. Things that we can do is go to

16:45

the workstation, go to where we have to do

16:48

the job. Is that is

16:50

unloading the dishwasher. Let me walk

16:52

to the kitchen and open the

16:54

dishwasher door. Is

16:56

it studying? Let me go to

16:58

my just let me go to the library. Let

17:00

me get. To the place and that

17:02

physical movement bear. Is

17:05

pragmatically helpful? Okay, this is

17:07

where. I have to do it. And

17:09

as were doing those. Behaviors: There's a

17:11

behavioral priming as the behavior is

17:14

associated with the task moving. There

17:16

has positive associations are just like

17:18

if we go change into our

17:21

exercise closer. put on are running

17:23

shoes. Putting. On a running

17:25

shoes is not running. I could

17:27

sit in my running shoes with my

17:29

legs up on the died on the

17:31

or the table eating Cheetos. but. I'm

17:34

if I put a on I'm exponentially

17:37

book more likely you. Will.

17:39

Offer run and I get much no money

17:41

from the people who make Cheetos. On for

17:44

that. Endorsement: Wrong with a writing or

17:46

a homework assignment. I'm going to

17:48

reread the last two paragraphs I

17:50

wrote last time. We're not doing

17:52

anything productive yet, but we're engaging

17:54

with the task rather than thinking

17:56

about it and all the ways

17:58

it might be uncomfortable. Or and I'm

18:00

going to have writer's block and lack of the

18:02

able to think about him now or it. Now

18:05

it's reality. And. At least reality.

18:07

we can deal with one reality at a

18:09

time. And. The behavioral priming. Also

18:12

setting up realistic time frames, a

18:14

start time, and and and time

18:16

when I called bounded tasks. I'm

18:18

gonna work on this for at

18:20

least ten minutes and then reassess

18:22

or six hundred seconds. I'm and

18:24

it be time based. It

18:27

could be passed taste. I'm

18:29

going to at least open all the on

18:31

floats or work on five homework problems. Or

18:33

maybe even terrain based. I want to clean off

18:36

my desk. We're trying to lower

18:38

the bar. In terms of

18:40

getting started, and even for

18:42

things like homework or intellectual

18:44

tas that aren't necessarily hands

18:46

on or manual, there's probably

18:48

a rock paper scissors algorithm,

18:50

bike riding, Is harder than reading. Reading

18:52

is harder than a problem sets that we

18:54

used to. so we might avoid a writing

18:57

passed by doing a reading assignment or avoid

18:59

reading assignment by doing a problem set. By

19:03

in a way taking down pass into

19:05

actionable steps thera foundations of higher order

19:07

outcomes like. The Original Karate Kid.

19:09

When Mister Miyagi gave Daniel all

19:11

the chores wax on wax off

19:14

and it was actually teaching. Karate.

19:16

Moves in the store. So that's another way

19:19

of think about how do we break down.

19:21

You can think about how do I wax

19:23

on, wax off doing taxes, or break it

19:25

down into actionable steps that I can. Do

19:28

so rather than doing taxes,

19:30

which is broad vague and

19:32

non, or doing homework specificity,

19:34

something specifically, what am I

19:36

gonna? That is

19:39

actionable and when and where am I gonna do

19:41

it? Also,

19:43

the emotional management tolerating discomfort. You will

19:45

not be in the mood to do

19:48

it. So making being in the

19:50

mood to do it a. A.

19:52

Requirement a precondition is

19:54

unrealistic and actually say

19:56

sing it. Feelings.

19:58

His discomfort and get started is a way to

20:01

release it. And. It draws on

20:03

exposure therapy for anxiety. So

20:05

recognize and label your emotions. labeling emotions

20:07

is taking action on them and putting

20:10

them through the language system. And it's

20:12

also a pause How my feeling and

20:14

sitting with them bring some down a

20:17

little bit. Is that going to eradicate

20:19

them? Nor should it. Label

20:22

with granularity. This is my

20:24

i hate doing taxes stress

20:27

understanding the signals, including sometimes

20:29

anxiety or stress. Is

20:31

a sign of gearing up to do the task.

20:33

Not necessarily that we should avoid it,

20:36

but it's the energy on the impulse

20:38

that we need to get started on

20:40

it. And this is way to change

20:42

the relationship with our emotions and sometimes

20:44

even the unpleasant emotions. Lets us know

20:46

this is exactly what I should be

20:48

doing next. I'm a little anxious

20:51

about homework and the paper, but this

20:53

is also gearing up to do it.

20:55

And the fact that I'm feeling something

20:57

about this. Means has played the

20:59

right thing to be doing right now,

21:01

but also having abounded task creating the

21:03

boundaries of There's An Endpoint. There's also

21:05

the other side of it. Is

21:08

sort of like Tom Hanks Panda paddling out

21:10

over the big wave in i'm Castaways one

21:12

some over the wave now they're Smooth Waters

21:14

spells Again, it was almost a death sentence

21:16

for him at the time, but we won't

21:18

get let armed. We want that facts in

21:21

the way but that example and be able

21:23

to access. Feelings. On

21:26

and work with them. Engaged.

21:29

With the task anyway. This

21:32

show is sponsored by a Better Said.

21:35

We'll. Walk around with these

21:37

invisible backpacks full of different

21:39

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Is a safe place to get things

21:48

off your chest into figure out how

21:51

to work through whatever is weighing you

21:53

down. I. Know that when

21:55

I lie awake at night second a worried

21:57

loop, it's time to talk things through with

21:59

this. Sometimes just

22:01

putting those worries into the world

22:03

and releasing them is enough, but

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attitude. On

22:46

this himself talk, I'm going to cover

22:48

a little bit of weight or I'm

22:51

gonna punch on that for a moment.

22:53

Specific implementation, intentions, strategies. These. Are

22:55

evidence supported in the the

22:57

literature on self regulation and

22:59

will power. Specific.

23:03

His acts? then? why?

23:05

Think these strategies that the

23:07

theory behind it is the.

23:09

His Ex: If I can do this

23:11

behavior. if I can sit at my

23:14

desk then I can work on preparing

23:16

for the lab beating. For at least

23:18

ten minutes. The x is the. Environment

23:20

And the environment becomes. The queue

23:23

for the behavior. Like all one I

23:25

use for myself if I put aaron my

23:27

bike tires and I will go out for a

23:29

bike ride if I can open the anvil

23:31

of said. Say important tax documenting clues than

23:33

I can work on taxes for at least

23:35

ten minutes or if I can get to

23:37

the library than I can work on. My

23:39

economics homework. So this is

23:41

Axe then why? Is

23:44

very helpful for a task initiation

23:46

getting started. Handling

23:48

distractions, interruptions, and other barriers

23:50

and getting back on tasks,

23:52

coming back after a break,

23:55

Because. Those bright can be and. On

23:58

but you have a the point.

24:01

I'm. Going to have a cup of coffee

24:03

five minutes and heaven forbid a cigarette break.

24:06

I'm. A less time non smoker and I

24:08

brought that up one time is by where

24:10

the cigarette break came from and I said

24:12

irony know how long it takes the smoke

24:14

a cigarette and somebody the audience without missing

24:16

a beat said seven a half minutes. So.

24:19

I'll take their word for it, but that's

24:21

set Founded Break a walk around the block.

24:23

To be a bounded task.

24:25

Break. Set. It

24:28

gives you a beginning middle and and

24:30

to get back on tasked with the

24:32

effects then Why? is very valuable and

24:34

evidence supported strategy. And

24:36

then the social interpersonal domain with

24:38

procrastination is. Fulfilling roles, How

24:41

does this task tie into some personal

24:43

role? Okay, if I do taxes, that's

24:46

important for my family, on his part

24:48

of my job, whatever, or my role

24:50

in the family. And whatever the case.

24:52

May be on. And

24:55

there might be other things. Okay, this is my

24:57

role as students and I want to get it

25:00

on. My role on the group project. On

25:02

but she's also as does that work hold

25:05

evaluation of the task. Why do I want

25:07

to do this in the first place? How

25:09

does this fit in with my goals and

25:11

values and maybe even I when I know

25:13

I can make myself do something I don't

25:15

feel like doing for the can also be

25:17

for. This. Is my role at work?

25:20

And I want to get my work out of

25:23

the way so I can spend time this weekend

25:25

with my family. Looking at the. The.

25:27

Expanding. The. Motivation

25:29

for doing the task and having a

25:32

reason. For doing it beyond yourself to

25:34

and again acting in a why mint

25:36

with our. With. Our values.

25:39

And there's also social motions arm

25:41

tied in with doing it including

25:43

positive. One sight out of, feel

25:45

satisfied and I'll be. I'll feel

25:47

happy that I can pass this

25:49

on to the other members and

25:51

I'll feel. Like a good teammate if I can pass.

25:54

This. On. To the other members of

25:56

the work room, or if I I can share

25:58

something with the other members of the lab. Aren't

26:02

the cognitive interventions I'm going to go into a

26:04

little more? What Are you thinking about The task.

26:07

And. There's a picture of Dwight Schrute from

26:09

the office. Same question. And

26:12

really. The.

26:15

Next, several slides were an answer to a question

26:17

I sat at a conference in two thousand. Two

26:19

in the early days, the Cdc for

26:21

Adult A D H D where somebody

26:23

asked a perfectly reasonable question and C

26:25

B T what is the theme of

26:27

the cloth of the cognisance or the

26:29

thoughts in Adult A D H D

26:31

The Id A Snow. Contents: Because part

26:34

of the cognitive therapy is

26:36

listed here. Different.

26:38

Conditions diagnoses have different scene so for

26:40

depression the main theme of thought says

26:42

loss. The loss of a seen, the

26:45

loss of opportunities, the loss of a

26:47

relationship. Makes you feel sad. For

26:50

anxiety is the perception of risk,

26:52

but even more so and more

26:55

specifically, relevant for adults with. A

26:57

D H D the intolerance of uncertainty. I

26:59

know I can do it, but I'm not

27:01

sure if I will be able. To do

27:04

it or not sure, even if I try to

27:06

do with will I get distracted? Why not do

27:08

it? and even if I get it done was

27:10

a good enough? why get a passing. Grade

27:13

and that intolerance of uncertainty

27:15

in there some as emerging

27:17

evidence that says particular particularly

27:19

relevant for anxiety with adults

27:21

with a D H D

27:23

and anxiety oh by knows

27:25

over depression is probably the

27:27

most com and coexisting. Emotional feature

27:29

of a D H D. but I was

27:31

asked what is the Id? A store contents?

27:33

what is the scheme. Of the

27:36

cognisance and adults with a D H D. And

27:38

I didn't have an answer nor did any of

27:40

my colleagues at the time. But it got me

27:42

thinking and are the next slide. For the those

27:45

of you listening to the podcast version of this

27:47

is a picture of the Alber Ventura. Who

27:50

has done a lot of research on self

27:52

efficacy? And self

27:54

efficacy is the police in

27:56

your ability. To do which has. No.

28:00

She narrates self efficacy.

28:02

Is. Fine, true of

28:05

depression, anxiety and really didn't. Discriminate.

28:07

Between the two. But as I

28:10

was reading dangerous Book, I ran across

28:12

what he described as self regulatory advocacy.

28:16

And as I read more as I looked up. To

28:18

see. What work? Was done

28:20

on it gently. All I found was

28:22

work on exercise and follow through and

28:25

self regulatory effort. To see with the

28:27

quotes on the slide taken right from

28:29

the book is pretty much a rewarding

28:31

of the executive functions. So.

28:34

In many fears of functioning, people know

28:36

full well how to perform the needed behavior.

28:39

And what I've said about a D

28:41

H D and others have said eighties,

28:43

she's not a knowledge problem. As

28:45

a performance problem. And I'll

28:47

tell my clients if we're talking about

28:49

your procrastination and only bring to the

28:52

table is he really needs to

28:54

start earlier earlier. Sumi for malpractice please

28:56

you. Know that but a D sees

28:58

a performance problem. So going back to

29:01

the been Zurich quote from his book

29:03

here. People. Know helpful well

29:05

how they do it. But here's

29:08

the relevant efficacy: Police concerns Self

29:10

regulatory. Capabilities. Can

29:13

people get themselves to stick with

29:15

the behavior given the many dissuading

29:17

or another were way to think

29:20

about it is uncomfortable conditions they

29:22

will encounter. Those who just trust

29:24

their capacities to surmount the unpleasant

29:26

factors have little reason to put

29:28

themselves through misery so therefore seem

29:30

much more prone for. A

29:32

state and avoidance. Says that

29:35

got me thinking and it's my

29:37

proposal. But. Before I get the my

29:39

proposal so. Breaking down or self

29:41

regulatory efficacy sits. Agency

29:45

is the police in our ability to affect

29:47

affect since through our actions, if I want

29:49

to learn something, I can learn how to

29:51

do it. I can get a tutor, I

29:53

can take a class, I can read instructions

29:55

on the internet. South

29:57

Africa see is the belief in our ability to.

30:00

Exercise control over the events in our

30:02

life in order to pursue good goals.

30:04

Okay wanna? I'm not a handy guy

30:06

so I want to learn how to

30:08

change the oil in my car. So.

30:10

I can take a class in that are

30:12

watch a video on that So that's my

30:14

agency and my ethics. See I believe I

30:16

can learn actually have to do that. Self.

30:20

Regulatory as a to see in this

30:22

is the police and my ability Daschle

30:24

organizing carry out the actions necessary to

30:26

effect change in my life and not.

30:28

From lack of skill or capability.

30:30

So am I able to take

30:32

a class on changing the oil?

30:34

Actually make it through the video

30:36

actually? Remember the sequence of what I need

30:39

to do and put it in the place.

30:41

or do it soon enough after watching the

30:43

video or taken a class so I have

30:45

some memory rather. Than waiting a year

30:47

later and then never getting around to

30:49

it. So.

30:52

I'm. So. My.

30:55

Assumption. About that.

30:57

Main, the central cognitive theme an

31:00

adult A D H D is

31:02

that the main issue is impaired

31:04

self regulatory effort to see the

31:07

self. This trusts cognisance. And

31:09

the self mistress keeper, police and

31:12

people ask me what? what's the

31:14

difference between just trust and mistrust.

31:16

Well and looking up at definitions

31:19

of the to, this is more

31:21

immediate. I distrust whether

31:23

my slides will work, and that's

31:25

tied in with my deeper mistrust

31:27

of technology. Now I don't have,

31:30

either, but. As the best example I

31:32

can come up with. So I know I

31:34

can do it but I don't trust. I

31:36

will do it when I need to do

31:38

it. Sells the main causes Past: Looking at

31:40

your thoughts about the task and least about

31:42

the task. Clarify the task and their relationships,

31:45

your goals and values. Including

31:47

your including the use of coping taxes

31:49

tactics like. Using a planner for to

31:51

manage time. So why do I want to

31:53

do this in the first place? And how

31:55

does this fit with my values, my beliefs

31:58

about how I wanna be and. The

32:00

with I know that I have the strength that I. Have

32:02

and reminding ourselves of

32:04

those realistic, doable plans.

32:06

How do I frame and think

32:09

about the task? breaking down into

32:11

small steps, an event segmentation, and.

32:13

Sequencing if you want to impress your friends.

32:16

And that nc smallness steps of the

32:19

we can do it and develop self.

32:21

Trust in our self reaching

32:23

outcomes, fulfilling roles, finishing taxes,

32:25

completing. The class. Yellow

32:29

doing the lab or presentation and

32:31

now we had to sell experience

32:33

of doing these things. And

32:37

also dealing with a negative thoughts one not

32:39

going to do it as well as other

32:41

people the discounting the positives. I got it

32:44

done but I should have started earlier. Still

32:46

feeling are skipping yourself credit. For what you

32:48

have done. And

32:50

dealing with the emotional reasoning. That if

32:53

I don't feel like doing it is, it

32:55

feels bad. It's gonna be bad. Although, it

32:57

might feel bad because you might have a

32:59

history of difficulties with writing fast or taxes,

33:02

but you're. Also trying to change these things

33:04

now. And.

33:06

One of the in in the study

33:09

we did years ago. Now I'm looking

33:11

at some of the be thinking patterns

33:13

for adults with a D H D

33:15

perfectionism. Was far and

33:18

away number one and my conjecture about that

33:20

is it's fun and perfectionism. Everything has to

33:22

be just right for be. to start a

33:24

task, I have to be in the mood

33:27

and I can't be distracted. All those things

33:29

fell. There's a certain degree of truth to

33:31

that you don't want to be in a

33:33

high distraction. The area. But

33:36

waiting. To be in the mood to do

33:38

homework or taxes you'll never be in the mood

33:40

so it is. Be able to get started even

33:42

though you don't feel like doing it. And

33:45

looking at. The. A D

33:47

C cognisance Scale published and developed by

33:49

Laura now John Mitchell on a couple

33:52

other colleagues in the eighties universe. The.

33:55

Scale. I'll just do

33:57

this one thing for. I do better waiting

33:59

and. The last minute. I can't stop

34:01

right now. Usually do this. Usually sex

34:03

me and I'll just do it for

34:05

a minute and a few others. These

34:08

are distorted positive thoughts that lead to

34:10

escape and avoidance. So

34:13

even positive. Thoughts can be

34:15

distorted. Gambling. Gamblers. Are

34:18

very positive. Second: terrorists by the

34:20

stop very adaptive said the world's

34:22

greatest vulnerabilities, a rationalization or having

34:25

excuses for not getting started. So

34:28

in the cognitive domain. What are

34:30

some lessons learned from progressivity? As

34:33

you're thinking about starting the task, but

34:35

you're not doing, you get picky about

34:38

how you're framing the task. On.

34:40

What is it the at the that you have. To do

34:43

doing homework vs. Let me read the

34:45

last two paragraphs I wrote. Last time,

34:47

or let me start with my

34:50

economics homework. Specific actionable steps it

34:52

to be frame me At this

34:54

time I only have to do

34:56

it for ten minutes, six hundred

34:58

seconds, or even things like. Okay,

35:01

Ten minutes. I'd wait for the train

35:04

at the train station without leaving the

35:06

platform. For ten minutes. I can spend

35:08

that long working. On taxes or homework?

35:10

Or even how long does it take

35:12

me with a walk across. Campus Can

35:14

I devote that long? To: I'm

35:16

getting started on my homework. Normalizing

35:19

this is comfort is called

35:22

causes Decision. You don't have to make

35:24

it till way you can accept. It and get

35:26

started with it anyway. sounds the front and

35:28

perfectionism. I don't have to be in the

35:30

mood. everything doesn't have to be perfectly, just

35:32

has to be good enough. And

35:34

that and nothing to three frame and also

35:36

the cognitive modification of anticipation is gonna be

35:39

awful. It's not going to do anything or

35:41

way I don't know enough yet and it

35:43

could be possible that I'll get something done

35:46

and I'll feel better now when you're in

35:48

the task and asked as the task. This

35:50

is where you also want to be mindful

35:52

of. Oh, I'm doing really well. I'm gonna

35:55

take a break or I've been doing well

35:57

for fifteen minutes. I'm going to stop warm

35:59

ahead. Well. Hargreaves Diffusion. I

36:01

can keep going for the full thirty

36:04

minutes. Or. This is getting

36:06

a little tough. This wasn't as easy. Okay, I can

36:08

stick with it and see if I can figure it

36:10

out. Let me check this. The source. For another word

36:12

I can use here so I don't have to

36:14

stop writing or some other ways to stay in

36:16

Jay's I don't have to be engaged all the

36:18

time. But I can figure it out

36:20

as I go. Fix substance in commitments is

36:22

a task. On challenge

36:25

back and perfectionism or have to make

36:27

this better on me that she can't

36:29

it in late and try to bait

36:31

yom make it better and make an

36:33

A. papers like know finished is good

36:35

enough. So. I'm gonna let it

36:37

go on or I've done as the

36:39

papers. Good enough analysis should switch the

36:41

other a homework assignment I asked to

36:43

do so I can get my other.

36:45

Assignments done. Costs

36:48

Your plans. See it through. Even.

36:50

If it means like, okay, I'm procrastinating. Let

36:52

me go back for at least two minutes so I

36:55

can send. A strong and finish my

36:57

for thirty minutes. Arm.

37:00

Be. Mindful of beating yourself up your would it

37:03

could or should have thought, Well, I should

37:05

have started oral earlier I could sort of

37:07

the last week. Give yourself credit for what

37:09

you're doing. And focus on

37:11

strengthen the positives fell on. I

37:13

refer to this is self talk

37:15

earlier on. Now this is not

37:17

specific to a D H D

37:19

is the worth of the work of

37:21

Ethan Cross with a K at

37:23

the University of Michigan has been found

37:26

to be helpful with task initiation

37:28

and also with emotional regulation. What?

37:31

Systems self taught is.

37:34

Is. Talking to yourself by name

37:37

or as you. So.

37:39

Fi would be doing this for myself, as be

37:41

Ross, You've got that manuscript. You're working on.

37:43

He just needs he gets. Your favorite coffee

37:45

shop Seven am on Saturday morning. Reread the

37:48

last two paragraphs he did last time. You

37:50

always doubt yourself at the outset the you'll

37:52

be it. You'll feel better if you put

37:54

it in a an hour on it or

37:56

a seat at. You you type at least

37:58

a hundred words. So

38:01

I think how it operates.

38:04

So. It's it's. been found to be

38:06

helpful with task initiation and with soothing

38:08

emotions. I think

38:10

what it tells his one. It

38:12

makes us pause. To.

38:16

Your. Formulating what you're thinking about doing

38:18

and you're saying it to yourself and

38:20

display some emotions ties in there to

38:22

see or to coaching yourself a loud.

38:25

So. Saying it pushes. There's a language

38:27

system. You're also Syria and those,

38:30

and speaking his motor, saying it

38:32

allowed you're also searing it. And

38:34

usually hearing it makes a sound more reasonable

38:37

than was just thinking about it. And

38:40

and these will be on the data. But

38:42

I think also if we're saying it

38:44

and you as we would be talking with

38:46

somebody else very often people will say

38:48

isotopes, somebody else, what to do or him

38:51

So much more compassionate with other people than

38:53

I am with myself, that maybe putting it

38:55

in the language like we're talking with somebody

38:58

else will be able to be more compassionate

39:00

with ourselves. Now those are conjectures. But it's

39:02

my story and I'm sticking with it. So

39:05

how do we put this together and take

39:07

away. So.

39:10

Am. I love this quote when you

39:12

press the pause button on a. Machine it stops. but

39:15

when you press the pause button on

39:17

human beings, they start. And. I'll just

39:19

read the whole cook. For those of you listening

39:21

to the recording, he starts to reflect. You start

39:23

to. Rethink your assumptions, you start to

39:25

reimagine what is possible and most importantly

39:28

start to reconnect with your most deeply

39:30

held beliefs. Once you've done that, you

39:32

can begin to reimagine a better path.

39:34

So taking the pause to think through

39:37

this has and. Use some of

39:39

these progressivity. Work. Arounds

39:42

on. You're

39:44

never gonna get to one hundred percent So

39:46

as to say somebody starts working with me

39:48

and says yea, I probably. I

39:51

only follow through baby one out of five

39:53

plans twenty percent. Of the time and we work on

39:55

this for a little bit. Maybe we get set up the

39:57

three out of five. Cereal.

40:00

Don't forget H D and say yeah, I'm still

40:02

failing forty percent. But I think the point that

40:04

you move from one out of five to three

40:06

out of five. I think that

40:08

this, right, that's a three hundred percent increase. If.

40:11

We had the a we invented a medication

40:13

with those results are billionaires but because his

40:15

favorite. Behavioral were still focusing on the

40:18

part that. We're not doing. Nobody gets to

40:20

one hundred percent a relapse. Rate for for cross

40:22

nation as a hundred percent with anybody with

40:24

the human brain. On so

40:26

it's gonna happen but we want to

40:28

reduce it and also be able to

40:30

bounce back. Setter. So. Putting

40:32

this together, On

40:35

the how you don't do things form is

40:37

clumsy. Title says is actually how to get

40:39

things done, but it's based on the reverse

40:41

engineering of how we don't do it. On.

40:45

And this this form it's in the.

40:48

The for my put it in my twenty twenty book

40:50

and it's gonna be room revised for the d. V.

40:54

D H D and anxiety

40:56

workbook On but first. Starting off

40:58

thinking like that is it I'm not doing.

41:00

What? Is the task or goal that I'm

41:03

that? I'm avoiding and

41:05

sometimes I'm avoiding homework he has.

41:07

Maybe there's three different assignments and

41:09

it's hospitals. I've got a either

41:12

have to choose one assignment and that becomes

41:14

the task that I work on. And why

41:16

do I want to do what's it's value

41:18

to me including I just want to have

41:20

to think about it again or I just

41:22

want to feel better. At four thirty, it's

41:24

knowing. That I got something done. And.

41:28

Then moving on to okay, Whatever it

41:30

is I'm doing, How do I just

41:32

find it A more actionable terms like

41:34

a recipe of steps. What is it

41:37

allows us to do not homework or

41:39

I have to get an A on

41:41

the paper. It's. I. Have

41:43

to outline the paper. I have to

41:45

go back and edit what I wrote

41:47

already. I have a problem set I

41:50

have to do for class. I need

41:52

to put something together. Whatever I have

41:54

to make an appointment for something. Whatever

41:56

it is footsteps. So I have to

41:58

follow. I can log on to make. The appointment.

42:00

I have to find the instructions for whatever I'm

42:02

putting together. Whatever it is. And

42:05

what is and have a have

42:07

a sequence better. The first few

42:09

steps. important tax on and forced

42:11

that path. Important tax documenting closed

42:13

on billups, opening them up. Getting

42:16

to the library so what is

42:18

the smallest. Specific.

42:20

Fashionable stepped that will define

42:22

moving from not doing. To

42:24

doing logging on and opening up the

42:27

paper on starting picking up the yard,

42:29

starting to dial the for our the

42:31

number on the phone or logging into

42:33

the physicians. On our

42:35

website to make an appointment.

42:38

Somehow touching the task. When.

42:42

Am I gonna do this? Doesn't always have

42:44

to be today. It might be sorry. morning

42:46

at ten o'clock. What time? Start.

42:49

Time In and time it could be in the flow.

42:52

Of your day. I'm gonna do it on

42:54

the way home from work but before I

42:56

a knock at it but before I get

42:58

home as once I get home and that

43:00

I'm not going out again or is it

43:02

something on the weekend I went to sleep

43:04

in for I want to take care of

43:06

this task before. once. That. Way My afternoon

43:08

is free. it could be in the flow of your day. But

43:11

something that is definitive a sensitive

43:14

enough federal. To. You and to do it. Where.

43:17

Am I gonna do it? And

43:20

having it as a moving somewhere else

43:22

especially moving out of our are living

43:24

situation if that's gonna be distracting or

43:27

at least away from our entertainment center

43:29

but sometimes having a go to place

43:31

people say yeah I guess the exercise

43:33

machine and my basement that is better

43:36

if I go to an exercise. Class

43:38

or go to the gym because

43:40

very active going there is claiming.

43:47

Okay, once you have the plan. Where will

43:49

be performed. Now. What are

43:51

the potential barriers? And how can I turn these

43:54

barriers in? The strength. How my thinking get

43:56

in the way of doing it? I have to be.

43:58

In the mood to do it or I don't? feel? Ready to

44:00

you or outfield the mood. You do it. The.

44:03

I know that using felisa thoughts but sometimes he

44:05

oh they get entertained so or a it's of

44:08

what I do is find I can be any

44:10

good. well how do I know that yet? yeah

44:12

I haven't even tried. And.

44:15

Yeah. Health and Yell at enhancing your trust

44:17

in the past or at least being a

44:19

trusting your ability to try it. He

44:22

emotional interference the og ceilings and

44:24

remind yourself. I don't have to be discomfort

44:26

free to get started. And

44:29

and labeling emotions. And.

44:32

Say I can feel this and still. I

44:34

can still move my arms and legs and

44:36

so gets his dining room dining room table

44:38

to do taxes. are still get ready for

44:40

my work out. On

44:43

a skate. Behaviors. On

44:45

what are things I know that I'll be

44:47

prone to. Do instead or if I find

44:50

myself starting to do i want to

44:52

check is out item still available on

44:54

amazon. I know I'm escaping and I

44:56

can pivot. Including isn't a

44:58

effects and why? Strategy of as

45:00

distracted. If I get back.

45:03

To where I go if I get back to

45:05

my desk and I can pick up on my

45:07

homework. And and

45:09

also be mindful the progressivity fast

45:11

your most vulnerable to. And

45:13

then what are some social disruption forgive here

45:16

at the library and a roommate might come

45:18

by and say hello. But also what are

45:20

your social motivations? I want to get this

45:22

done so I can spend time with my

45:24

loved ones. I wanna be on time with

45:26

this project for the other members of the

45:28

work team. Or.

45:31

Your eyes are one of has is the

45:33

instruments so I can I'm ready for band

45:35

practice. Things like that. And

45:38

then what is your implementation plan? That

45:40

is x. And y spread she which I

45:42

think it's a nice enough says. Of.

45:44

Everything. So. On.

45:49

The. Relevance of the lessons. It

45:51

gives you a to understand what you're not doing

45:54

and also way the a model. For figuring

45:56

out what happened and why, then do

45:58

it so he can get back to

46:00

itself. I've run there a little bit

46:02

so I'm done with the presentation and

46:04

I'm gonna let the the Attitude team

46:06

help fields and essence at me for

46:08

the rest of the time. Thank

46:11

you so much! Faster Ramsey! Before.

46:13

We start a secure they I'd

46:15

like to thank in slow blessed

46:17

floor for sponsoring this weapon are I'd

46:20

also like to share the final

46:22

results from today's poll Questions we

46:24

asked. What? Factors contribute to

46:26

differences in your productivity at work

46:28

or at home. He was

46:30

that, he said. Twenty. Three percent

46:33

said my mood or emotional

46:35

state influences by productivity. Twenty.

46:37

Two percent said distractions are

46:39

interaction. Twenty. One percent

46:42

said physical energy levels influence

46:44

productivity, eighteen percent said my

46:46

motivation fluctuates depending on my

46:48

perceived importance of tests, and

46:50

fourteen percent said changes in

46:53

my environment or routine. Influence

46:56

productivity. And then we

46:58

asked. What? Tools or techniques

47:00

to see you find most

47:02

effective in enhancing productivity. Forty

47:04

six percent said I create

47:06

daily or weekly to do

47:08

list to prioritize tests and

47:10

track progress. Sixteen percent said

47:12

a dedicated was based recent

47:14

distractions. Another sixteen percent said

47:16

using task management add to

47:18

organize tasks and eleven percent

47:20

said they follow the Puck

47:22

Maduro technique or similar methods.

47:25

Now to your question. When

47:28

our signals says so, I'm

47:30

procrastinating instead of thinking I'm

47:33

being productive, Arm.

47:39

One is checking it was yourself as.

47:41

He had a plan to do

47:43

something else and if you notice

47:45

having one of those seven distorted

47:48

positive thoughts stand out as usually

47:50

sucks. Vm but arm.

47:53

I'll just do it for a little bit. Things

47:55

that we all know. You'll.

47:58

Probably aren't accurate. Ah,

48:01

I'm fights. And we fall into

48:03

it. That's why it's called a. A

48:05

rationalization is using. Logic to convince

48:08

ourselves to do something that's ultimately self

48:10

defeating. Oh yeah with

48:12

the little I'm a small sandwiches they

48:14

have at parties. Or yes, yes, he is.

48:17

Food at a picnic. At a holiday picnic

48:19

with plastic utensils it doesn't have as many calories

48:21

are all. Work out twice as or

48:23

tomorrow all the rationalizations regasification we

48:25

have. Said that's one of them. Also.

48:29

Another thing about the progressivity task, they

48:31

usually the reason we don't get back

48:33

to the other stuff. Because.

48:36

The other stuff is usually

48:38

more mentally taxing and the

48:40

metal is physical. Is

48:42

called cognitive load like writing as

48:44

high cognitive load Tasks. So is

48:47

probably the better if we can get

48:49

the the taxes, the writing assignment, the

48:51

other mentally challenging things out of the

48:53

way because then it's easier to switch

48:56

from a high talk airflow task something

48:58

more manual. Like Mandel

49:00

can be tiring to put.

49:03

Your. Things like unloading the dishwasher or

49:05

errands. For things like that, they're relatively

49:08

mindless. It's. Even.

49:10

If we say okay after I do the dishwasher

49:12

mobile wanna be in the mood to do the

49:14

other. Things: If we do it, that's fine. But.

49:17

Usually the physical also wears a little

49:19

bit. Like. Somebody with the

49:21

answer stead the physical fatigue

49:23

and physically fatigued. yell at.

49:26

We. We feel. More fatigued and

49:28

neck and psych ourselves out mentally. It's

49:30

usually. Easier to go from that the high cognitive

49:33

load task. Is a physical Tests. And.

49:37

Yoga. And I think I might have said

49:39

before, but if it's already on our to do

49:41

list and we're doing something.on our to do list.

49:43

So even if there are other things, look at

49:45

your sequencing what we're gonna do and what order.

49:48

That also helps with the energy conservation and sometimes

49:50

we know if we take an honest look at

49:52

it on a but I think social media and

49:54

other things in the middle or day are times

49:57

where we typically don't wanna be on it. That

49:59

can be another. You have a how we

50:01

can check in with ourselves to figure. It

50:03

out. We maisel procrastinate anyway. But at least maybe

50:05

the next time as we start drifting away, we

50:07

may be able to go. Oh, I see what

50:10

I'm doing here. I want us steer back. Before

50:12

I get too far afield. Another

50:16

question is. Can. You

50:18

explain the difference between positive procrastination vs

50:20

that which is based in fear or

50:22

a lack of executive function planning. Well,

50:25

progressivity is positives is also known

50:28

as positive procrastination. And.

50:33

What? What? What's positive about it

50:35

is that. It

50:37

is avoiding the priority tasks

50:40

so they actually work together

50:42

and. The. Very fact that we're

50:44

doing something. Like that is probably

50:46

a sign that whatever we

50:49

were we put off doing

50:51

instead like putting off taxes.

50:53

above the one. Is

50:56

positive because. At least we're getting something done.

50:59

But. It's. It's. Also, a

51:01

queue that taxes is somehow

51:03

threatening. However, we define

51:05

that he and. It's

51:08

that is usually that intolerance of uncertainty,

51:10

so it could be. What? If

51:12

I have to pay more money than I have or

51:14

what if I make a mistake or things like that

51:16

better. The. Recent, it's uncertainty.

51:18

These are not zero risk. It could

51:21

be a fact. On

51:23

it could be that we owe more money than

51:25

we think we're going to and said getting a

51:27

refund, but it may also be equally likely that

51:29

we get a refund. And there's also the

51:31

thing that we have to file by sir

51:33

time anyway, so we have to get I'm

51:35

done one way or the other. I'm so.

51:39

That's that's one answered the is

51:41

that they they go together because.

51:43

A defining feature progress devotee are

51:45

positive procrastination is it is to

51:48

avoid. Something. Else and it's It's

51:50

not always fear like a said

51:52

is set and intolerance of uncertainty,

51:54

but there's some degree of risk

51:56

including we don't was feeling dumb.

52:00

Sometimes things like homework or doing

52:02

taxes where we don't feel totally

52:04

confident. In arm. And.

52:07

We might get stuck. And.

52:10

So that leads us to avoid it in the

52:12

first place. but even something like getting stuck in

52:14

the middle I would we the find that as

52:16

okay. You reach a point certain point in

52:19

his or homework and he gets sucked that

52:21

be getting unstuck is your past so it

52:23

might be a break to consult with an

52:25

accountant, Retire to see a for. A class

52:28

or schedule office hours or otherwise asked

52:30

for help that can help get you

52:32

back on track. So even with in

52:34

getting stuck on tasks or worse case

52:36

happens there's there's ways to work it

52:38

through. Someone

52:41

else or their differences in

52:43

her press. Today since Hatters.

52:45

Patterns. Between men and

52:48

women. Do. They present

52:50

differently. Not

52:54

that I'm aware of. I mean what?

52:56

what would be more differences baby and

52:58

different roles? And it

53:00

doesn't have to be a gender difference,

53:03

her arm anything like that. But I

53:05

mean there. There. May be differences

53:07

it is in case with in a

53:09

household. There's. A division of labor

53:11

where there are certain tasks and people are

53:13

stuck doing something I don't like doing. Like

53:15

that whoever and the whoever and a

53:17

partnership is stuck doing taxes on. Yeah,

53:19

they're gonna be more likely due on

53:21

procrastinate on taxes but it may not

53:23

be due to any gender differences so

53:25

would say there's a it's more about

53:27

bowl on what are the rules at

53:30

work or school? Or if surveys in

53:32

a student whole and there there there

53:34

may be. Individual I've heard people

53:36

say i don't mind. I'm using taxes

53:38

are doing taxes like a puzzle but

53:40

they my procrastinate on something else but

53:43

that's. Also, fear in a

53:45

partnership you can in a household you

53:47

can divide labour to deal with things

53:49

that you're. You're better at

53:51

and are trading all things that may be

53:53

are partners better at one thing and you're

53:55

better at another thing and that's a waiter

53:57

arm. It's. A win win situation.

54:00

Well, that's sort of legions to the

54:02

next question, which is my husband is

54:05

a huge procrastinator. I stopped failing him

54:07

out in certain situations, but it helped

54:09

him. It does it. It hasn't helped

54:11

him to be less of a procrastinator

54:13

next time. What? Should I try next?

54:17

I'm. A

54:19

It's reaching out for help from other

54:21

people. On the It professionals I

54:24

don't know of us. the i'm the

54:26

partner in that relationship who's the procrastinator

54:28

is willing to reach out for help

54:30

us. There's a there's a limit. In

54:32

what anybody can do. On

54:35

including me as a therapist is very

54:37

often people are coming to me and

54:39

on that telling him anything different said

54:41

they haven't heard elsewhere now. Maybe things

54:43

like how how we break things down

54:45

and and be of the wicket thoughts

54:47

and be aware of emotions in the

54:49

background in. Your. Basic psychology

54:52

and go things like that can

54:54

be helpful with in terms of

54:56

reef framing and helping people have

54:59

little aha moments or these little

55:01

kernels like the effects and why

55:04

that make things more doable. Side.

55:06

Your what I would say is

55:09

still it is. There is a

55:11

motivating a motivation factor. Your one

55:13

motivating factor. And. I don't know

55:15

if I think it was the husband. In

55:17

this case it's called spite motivation. And

55:20

what it is, it's and there is. I get

55:22

no money from this, but I think a website

55:24

devoted. To this called stick.com stick

55:26

with to case. I

55:29

think following the notion that. Feel.

55:32

Sometimes sometimes you get results with the

55:34

carrot. Sometimes you get results with the

55:36

stepped. Yeah. The carrot at the end

55:38

of the stick. The positive reinforce or. I'm.

55:42

This is avoiding

55:44

negatives. Says the notion behind

55:47

it. Is you you set a goal. He

55:49

summit two goals was to say it's going

55:51

to a gym a certain number of times

55:53

in a week. And

55:55

either you set it up or.

55:58

You. Empower somebody else. where the you

56:00

you have. You. Have an agreement

56:02

where if I do not go to the

56:04

gym at least three times this week. I

56:07

will give fifty dollars to the. The.

56:10

Presidential candidate, the political. Party

56:13

The The. Political.

56:16

Movement that I oppose.

56:19

And so sometimes the the notion of

56:21

getting in shape or reduce your cholesterol

56:23

that doesn't do it. But I soon

56:25

so do not want this person getting

56:27

my money. It's that I'm gonna go

56:29

to the gym out of spite. And.

56:31

That that's another way to motivate. Some.

56:34

Yeah. I'd say sir I yell rather than

56:37

the positives aren't enough may be avoiding the

56:39

negatives which. Is actually negative reinforcement? As

56:41

such public punishment? but it's the removal

56:43

of a negative arm. I so don't

56:45

wanna give that money that I'll I'll

56:47

go and do it anyway. That's

56:50

very good in a mess in Ftp

56:53

site. Powerful. right? right? So I

56:55

basically just as stuff like i don't

56:57

know odds are you agree to where the.

57:00

Third, The it's answers the of the

57:02

sports team that is your favorite teams

57:04

rival or something like that. So. Whatever.

57:08

What? Whatever works. For. Guess all

57:10

those things as motivate me very much.

57:14

As other question as to certain moods

57:16

contributes to procrastinate and. They.

57:20

Can I mean I'm a I heard

57:22

in the survey about and but the

57:24

ones mood or emotions at the moment

57:26

or that is it A motions for

57:28

anybody a D C or not are

57:30

probably the main feature in. Procrastination.

57:33

I'm. You know

57:35

what, Not feeling like doing it or not feeling like

57:37

you're not being in a mood to do it Played.

57:39

Like I said, there's a lot of things were not

57:41

in. The mood to do on

57:43

saving for retirement exercise is

57:46

a hassle. But. Yell.

57:48

For some of the things we develop

57:50

a habit or that it's it's the

57:52

pursuit of the the longer, the larger

57:54

later goal. Which. Is really a

57:56

hallmark of what the executive functions allow us to

57:59

do. That's why. There are uniquely

58:01

human. Feature. Not

58:03

exclusively some higher order social. Mammals

58:06

have, but I'm. It's.

58:08

To disagree that we have it is

58:10

for those large or later. You'll.

58:12

Pay also the emotions and be

58:14

able to tolerate short some discomfort

58:17

for the larger, more rewarding pay

58:19

off as opposed to the smaller

58:21

sooner rewards. It's the battle of

58:23

human nature, so yes, emotions play

58:25

a central role and mood and

58:27

being to press the anxious about

58:29

something being anxious about something else

58:32

read: I can focus on doing

58:34

this right now. Because. Were

58:36

depleted. but also there are some things

58:38

where we might be depleted. Not all.

58:41

Avoidance. Is procrastination or negative?

58:43

Sometimes it's we are tired, we

58:45

need a rest. Are brain is telling

58:47

us where overworked were stressed. Emergencies come

58:49

up. We need the help. Other Other

58:51

things: There's a whole host of ways

58:53

that we end up not doing what

58:55

we set out to do that are

58:57

not. For. Fascination. You

59:02

had listened retirement and we had

59:04

a few questions around that. The

59:06

freedom of retirement seems to have

59:09

made for plastination worse for some

59:11

people. Is that common?

59:13

And how can they overcome that? The.

59:16

Lack of structure? Yeah, as much as and

59:18

it's happened during the at the walk down

59:20

from the pandemic. As much as we rail

59:22

against school and work, it gets us up

59:24

in the morning. Arm and even

59:26

even things like what I do for living

59:28

I have people have a pointless people. Waiting for

59:30

me. and actually I will have one now so on.

59:32

The wrap up relatively soon,

59:35

but. We.

59:37

I'm. Having a routine.

59:40

That's why. As. Cliche

59:42

as it is about had management a

59:44

planner, a calendar and it's It's less

59:46

about the planner and calendar, I mean

59:49

that they help with yesterday or tools.

59:51

For external I think time so we can see

59:53

it. Because. Time.

59:56

Just it's fluid. Eight runs. it

59:58

doesn't stop. It doesn't speed

1:00:01

up a dozen slowdown, it just

1:00:03

goes and. Having. The

1:00:05

window or the routine. And.

1:00:07

This could be body doubling and you

1:00:09

go to the gym with your partner.

1:00:11

or yeah, with procrastination, you'd see him

1:00:13

up and work on things together. Our

1:00:16

at least getting jump started on things.

1:00:18

I hear with that other part of

1:00:20

saying I've had enough of it which

1:00:22

I can I can understand on foot.

1:00:24

however you do it, it can be

1:00:26

as a calendar. It could be

1:00:28

a routine including stuff like okay we're gonna

1:00:30

go to break out the breakfast on these

1:00:32

days is a library these days. Sign up

1:00:34

for your and this is where things like.

1:00:37

Signing. Up for races or a

1:00:39

Ten k? Walks or things like that.

1:00:43

Where. There is an external

1:00:45

motivator. I should be able to

1:00:47

get myself up and running on my own

1:00:49

just for my health. But knowing I have

1:00:51

to run even a a five k. Get.

1:00:54

Some the up and moving or some commitment with

1:00:56

other people, volunteer work on and again with the

1:00:58

with despite motivation maybe tables or that so much

1:01:01

of a hassle. I'm going to come up with

1:01:03

my own routine at home so I don't have

1:01:05

to go out deal with people because as wire

1:01:07

retired. Well

1:01:10

that has to be are left question

1:01:12

unfortunately. but that's the Ramsey. Thank you

1:01:14

so much for joining us today and

1:01:16

for sharing your expertise with our A

1:01:18

D H D community. Happy to

1:01:20

do it. And say

1:01:22

hey it's it's today's listeners If you

1:01:24

would like to access the then resources

1:01:26

this is edited mag that com as

1:01:29

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1:01:31

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1:01:33

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1:01:36

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One had a great. More

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wrong with. Of. Me to deficit

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is it out of who

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had.com eighty the eyes. And.

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Eighty South Hall. Welcome

1:02:27

to another round of drawing board or

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miro bought today we to brainstorm with

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us. Design of Variety. Let's go. First

1:02:34

question: You thought you'd see everyone's i

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Dare and that he brainstorm and you've

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got a grand total of one drawing

1:02:40

board or Mirabaud drawing board right? Because

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and nero the teams in out ideas

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now or later and with privacy mode

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we can keep them anonymous until they're

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good to share her ness duty. The

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best way to explain your idea at

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all you have is as you sticky

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notes during. Those or Mirabaud drawing board

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cause you know and Miro. I could

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record video that tax images, links and

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digital sticky notes of course present my

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thoughts the way I want Rise again.

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Now you're looking for a post I

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did you thought was just tedious Oh

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his is it said of Fairy Tale

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is drawing board. All miro are finished

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and unfinished work. lives in one place

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and he's won Join over sixty million

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people getting ideas, notice and narrow. Brainstorm

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that your first two boys for free.

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A. Mural. Dot Com

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or.com.