How do we create ease in our lives?

When you have ADHD, life often feels hard. And it is. But we can work with our brain rather than against it.

Begin to pay attention to what lights you up, create prompts to help you remember, and involve others as you cultivate a sense of ease in your life.

Use your natural Interest

ADHDers move forward when they're interested. We have interest-based systems that enjoy novelty

What can you bring into this task that is going to make it more interesting or novel for you?

Sometimes this is the location, a fun beverage, or remembering what you'll have when you finish.

Use your creativity to explore how your interests can be brought into tasks you're putting off.

Know the steps

Know what to do and the steps to take. ADHDers do best with examples that they then run with and make their own

Don't know the steps? Talk them out with a friend, colleague or coach

External vs internal structure

Set yourself up for success with prompts that come from anywhere but your brain

Use visual reminders such as photos, art, bags blocking the door, alarms in multiple places

Set the alarm 10 minutes early and use the snooze option as an early warning

Create lists. We all like to check off tasks! Break of tasks. Instead of "Clean Room", include "put dirty laundry in basket, make bed, put books away" and anything else you notice you're doing. Give yourself credit!

Involve others! Accountability partners, friends, your coach, classmates. When we tell someone we are going to do something, or plan to do something with them, we are more likely to follow through

Minimize obstacles

Pay attention to what gets in your way. These are clues!

Daunting tasks? What are your resources? Who can help?

What distracts you? Pets, phone, tv, other noises or cluttered environment? Create an environment that works for your brain.

Where can you get things done? Brainstorm with someone about possibilities. Some ideas: coffee shop, Library, Park, Patio, boardroom

Create momentum

Do small tasks to gain dopamine before large tasks.

Imagine your task as a snowball. Sometimes the snowball is large and looks daunting but a nudge can get it rolling down the hill, picking up momentum as it rolls. The snowball rolls ever faster as it picks up snow and leaves a path behind it

For example:

Want to get out for a walk but not doing it? A small step that feels more doable is to put on walking shoes.

Leave your shoes in a visible place

Tie getting out for a walk to something you do anyway, such as letting the dog out, getting your mail, or running an errand

Remember INCUP

• Interest

• Novelty=new, fun, different

• The right amount of Challenge

• Urgency

• Passion or Purpose

Using this acronym can help you to create ease more consistently.

What visual prompt can you create to remember INCUP?