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6 Practices for Achieving Excellent Self-Care
by Jennifer Koretsky
Adults with Attention Deficit Disorder (ADD) often feel like they are running behind schedule, and just don't have the time get everything done.
Looking for something else?
As a result, many ADDers end up sacrificing their own self-care
in order to scratch off items on their to-do lists. Those who
skimp on self-care, however, will find themselves slowed down in the
end. It's nearly impossible to be an effective parent, spouse,
friend, or worker when you are not operating at your best. And you
can't be at your best when you are not taking care of yourself!
The following strategies are small changes that ADDers can employ to
practice excellent self-care.
1. Cover the Basics
Eat right, exercise, and get enough rest - we hear it all the time
for good reason! These are the basics that our bodies and minds need
to stay fit. Making even small changes in these areas will increase
your energy levels and ability to focus. Please talk to your doctor
if you need some guidance in these areas.
2. Schedule in "Down Time" Every Day
With or without ADD, life is hectic. But ADDers frequently report
feeling like they are on "overdrive" or "high speed" throughout the
day. And this applies to mental activity, as well as physical
activity! It's extremely hard to make progress when operating in
this mode. Learning how to slow down and recharge may take some
time, but the benefits are well worth it. Try meditating, sitting
quietly, or taking a peaceful walk by yourself. Feel free to start
small - just 5 minutes a day will make a difference - and increase
your down time as the practice becomes more comfortable.
3. Choose Great (Not Just Good) Doctors
From general practitioners to dentists, make sure that you have a
friendly and reliable doctor who can help. Adults with ADD,
especially those taking medication, should make sure they have GREAT
doctors. Don't settle for doctors that make you feel
uncomfortable. When choosing a doctor, talk to friends and family
and find out who they recommend. Make sure the doctor listens to
your feelings and concerns, and answers your questions. If you've
been to a doctor a few times and they never remember your name, face,
or circumstances, it may be time to find a new doctor. The extra
effort that is sometimes required is worth the stress and frustration
that you save yourself in the end.
4. Indulge in Your Passions
Life should be about more than to-do lists! What do you love to do?
Paint, sing, visit the theatre, rock climb? Schedule in regular time
to indulge in the activities that you are passionate about. It will
help keep you happy, positive, and motivated! And you deserve it!
5. Surround Yourself with Happy & Helpful People
One of the best ways to stay happy and positive is to surround
yourself with others who are happy and positive. Energy is
infectious, and we absorb others' positive energy just as easily as
we absorb others' negative energy. Surround yourself with people who
will see the good in you, instead of those who are overly critical or
quick to point out your challenges.
6. Don't Tolerate Things or Situations
that You Don't Have To
When adults with ADD feel weighed down with day-to-day life, they
often feel like they lack the necessary motivation to make big
changes. Things like bad relationships, undesirable living spaces,
or unfulfilling jobs seem easier to tolerate than to change. But
making these types of changes doesn't have to be all-consuming. When
large goals are broken into small steps, progress becomes more
realistic and less draining. It's difficult to be happy and healthy
when life is full of things you tolerate, instead of things you love.
About the Author:
Jennifer Koretsky is a Professional ADD Management Coach who helps
adults manage their ADD and move forward in life. She encourages
clients to increase self-awareness, focus on strengths and talents,
and create realistic action plans. She offers a 90-day intensive
skill-building program, workshops, and private coaching. Her work has
been featured in numerous media, including The New York Times
Magazine and The Times (UK). To subscribe to Jennifer's free email
newsletter, The ADD Management Guide, please visit
www.addmanagement.com/e-newsletter.htm
