Focus on what your paid for and the value you deliver.

How often are you doing what you like in your job as opposed to what you were hired to do or adds the most value?  
I Love this little quadrant to keep in mind what I am actually on the hook for and incorporate / focus my learning.

Another option.

ADHD organisation tips.

The first thing to remember is short attention span = make it simple – remove as many steps to getting a task to done as possible so it can be done as quickly as possible.

• where possible have open shelves and clear containers to store things. Especially for food
• Make use of labelling and other identifiers to remove the decision making burden of where things need to go.
• Live a minimalist life – less stuff = less stuff to put away.
• Put items where they are used. Think about the activities you do and where you do them. Then create space to store the items needed for that activity in that location.
• Use carry containers for when you need to take items from one space to another. Eg laundry or returning items to upstairs rooms etc.
• Consider where dirt or water drips occur or can come into your home and create ways to catch it at that point before it gets tracked through the home or slipped on.
• Use clear airport bags when packing makeup/ toiletries etc – helps with keeping things together so they don’t get lost.
• Make your schedule visible – use a week and month view. Use colours
• Don’t keep paper unless you will reference it and get rid of it as soon as it’s not needed
• Place bins where you process mail or where rubbish naturally accumulates. Make the bin easy to access. No lid. Not in a cupboard.
• Use technology to help with time and memory. Reminders. Alarms. Online calendar, timers. Shopping lists.
• Create checklists. – use paper or your phone as your secondary memory
• Hire help for the hard things. Eg cleaning. Paper work.
• Use a lanyard for your bus card / keys. Or use an AirTag.
• Know yourself. – if it feels to hard, you won’t maintain it. Make it simpler. Make the system fit your life not you to the system.
• Keep like things together or in some cases have duplicates in several locations where they are used. Eg toilet paper. Etc
• Use post it notes. For one off reminders or a change in process if you stop referencing your other reminder process. Also handy for writing down notes when your on a call.
• Use a scarf hook hanger to store long necklaces if you have them.
• Habit stack to remember new habits.
• Make sure furniture comfortable and usable for its purpose. Otherwise it won’t be used.
• Have a hard surface next to every test space to put drinks, valuables to avoid accidents from placing on the floor.
• Use hooks to hang things up.
• Add all important numbers and service contractit’s to your contacts so you can easily find them again.
• Use colour coding to distinguish between peoples common belongings.
• If your schedule effects others. Put it in a shared calendar for shared understanding and transparency
• scheduling specific home activities like washing day. Cleaning chores day. Rubbish day, admin day in your calendar for reminders and to create the expectation and habit.
• Look at your routines. Make them efficient and simple.
• Follow the GTD approach for making decisions and limit the amount of times you revisit a task or information.

If it’s not working keep changing it until it does work.

A Teen’s guide to effective planning.

Conquering ADHD with Productivity

Introduction:
For teenagers with ADHD, managing time and staying organized can often feel like an uphill battle. The challenges of planning can hinder productivity and lead to a sense of overwhelm. However, with the right strategies and mindset, it is possible to overcome these obstacles and cultivate a more organized and successful approach to tasks and responsibilities. In this article, we will explore three key takeaways that can help teenagers with ADHD improve their planning skills and maximize their productivity.

Takeaway 1: Embrace the Power of Visual Planning
One of the most effective tools for managing ADHD and enhancing planning skills is visual planning. Incorporating visual elements into your planning process can provide structure, improve focus, and reduce the likelihood of forgetting important tasks. Here are some actions you can take right now:

1. Create a visual calendar: Use a large wall calendar, whiteboard, or digital calendar app to visually represent your schedule. Color code different activities (e.g., schoolwork, extracurriculars, personal time) to make it easier to identify and prioritize tasks.
2. Break down tasks into smaller steps: Visualize the steps required to complete a task by using flowcharts, mind maps, or checklists. Breaking down tasks into manageable chunks makes them less overwhelming and more achievable.
3. Utilize visual reminders: Place sticky notes or visual cues in prominent locations (e.g., near your desk or on your mirror) to serve as reminders for important tasks or upcoming deadlines.

Takeaway 2: Practice Time Chunking and Time Boxing
Time management is a crucial skill for teenagers with ADHD. Time chunking and time boxing techniques can help you allocate your time effectively and maintain focus on specific tasks. Here’s what you can do:

1. Time chunking: Divide your day into distinct chunks, allocating specific time periods for different activities. For example, designate 30 minutes for studying, followed by a 10-minute break, and repeat. Experiment with different chunk lengths to find what works best for you.
2. Time boxing: Set aside dedicated blocks of time for specific tasks or projects. During these time boxes, eliminate distractions and focus solely on the task at hand. Use a timer or smartphone app to track your progress and maintain accountability.
3. Prioritize tasks: Before starting your day or week, prioritize tasks based on their importance and urgency. Focus on completing high-priority tasks first, ensuring that deadlines are met and critical responsibilities are fulfilled.

Takeaway 3: Implement Strategies for Consistency and Accountability
Consistency and accountability are vital for teenagers with ADHD to stay on track with their planning efforts. By implementing strategies that promote consistency and encourage accountability, you can develop sustainable habits for long-term success. Consider these actions:

1. Set up a daily routine: Establishing a consistent daily routine can provide a sense of structure and help you stay organized. Determine regular times for waking up, eating meals, studying, and engaging in extracurricular activities.
2. Use technology to your advantage: Leverage technology to enhance your planning and organization. Utilize smartphone apps or digital tools that offer reminders, timers, and productivity features to keep you on track.
3. Seek support and accountability: Share your planning goals and progress with a trusted friend, family member, or mentor. Regular check-ins and accountability can help you stay motivated, make adjustments as needed, and celebrate your successes.

Conclusion:
Managing ADHD as a teenager can be challenging, but with the right strategies, planning can become a powerful tool for success. By embracing visual planning techniques, practicing time chunking and time boxing, and implementing consistency and accountability strategies, you can enhance your productivity and overcome the obstacles associated with ADHD. Remember, it’s a journey, and each step you take

#written with the assistance of ChatGPT

Book review. – awaken the giant within by Tony Robbins.

Coaching approach

Being intentional with your coaching and determining what the focus needs to be.

A high level plan for learning scrum events

Session 1

• Pillars and values of scrum.
• Our journey and your expectations
• Roles and responsibilities in scrum
• High level social contract.

Session 2

• Scrum framework refresh
• Sprint planning
• High level estimation

Session 3

• Daily scrum role play
• Risks and impediments

Session 4

• Backlog refinement.
• Definition of done
• Definition of ready

Session 5

• Sprint review

Session 6

• Sprint retrospective
• Summary of learnings

Self Mastery – Breathing

Continuing on from self awareness in Self mastery, the next activity I have is breathing tracking, this is around focusing on taking care of your wellbeing and being able to emotionally regulate. 

The first step is creating awareness of your breathing, just taking time to track it and slow it down with box breathing. 

I ran through this exercise along with the heart math app with a few people and just spending 5 mins slowing your breathing down, made a huge difference to how they were feeling that day. 

By bringing awareness, creating visibility, enables you to realise you have control over you.   It works with the work in teams and it works with ourselves.  Become aware, pick something small to work on, make some changes, see what happened and start again. 

Well formed outcome. – creating focus for your intentions.

By setting an outcome we become aware of the difference between what we have and what we want.

The difference is the problem.

When you set an outcome and are clear about your desired outcome. You will achieve your results and you will be focused.

Outcome orientation gives you purpose and direction in life. Make them timebound and word them in a way that implies they are already true. Eg by the end of the month k will have a working budget and be telling my money where to go.

My outcomes are in alignment with my beliefs and values and supportive of my family.

Think about outcomes in terms of where, when and who.

Reword to get to the true need. Ask why 5 times.

Your values govern the way you behave, communicate and interact with others. Be mindful of these in setting your outcome as it is part of the greater system that is you.

Your beliefs are concepts you hold to be true and values are ideas that we hold to be important. Both are important to understand how they connect in the way you behave I. Order to work out the best way for you to make changes in the system that is your life or relationships.

Align your habits to your values.