10 ways to start taking control

10 ways to start taking control

“Who’s the Boss?” 10 ways to start taking control (time management, goal setting, record tracking)

At first glance, it would seem that positive thinking and Attention Deficit Disorder (ADD) have nothing to do with one another. But many of us with ADD develop negative thinking patterns because we become frustrated by our challenges and frequent feelings of being overwhelmed. This negative outlook then makes it even harder for us to manage those challenges and move forward. 10 ways to start taking control

10 ways to start taking controlPracticing positive thinking allows people with ADD to focus on our strengths and accomplishments, which increases happiness and motivation. This, in turn, allows us to spend more time making progress, and less time feeling down and stuck. The following tips provide practical suggestions that you can use to help you shift into more positive thinking patterns:

  1. Take Good Care of Yourself
    It’s much easier to be positive when you are eating well, exercising, and getting enough rest.
  2. Remind Yourself of the Things You Are Grateful For
    Stresses and challenges don’t seem quite as bad when you are constantly reminding yourself of the things that are right in life. Taking just 60 seconds a day to stop and appreciate the good things will make a huge difference.
  3. Look for the Proof Instead of Making Assumptions
    A fear of not being liked or accepted sometimes leads us to assume that we know what others are thinking, but our fears are usually not reality. If you have a fear that a friend or family member’s bad mood is due to something you did, or that your co-workers are secretly gossiping about you when you turn your back, speak up and ask them. Don’t waste time worrying that you did something wrong unless you have proof that there is something to worry about.
  4. Refrain from Using Absolutes
    Have you ever told a partner “You’re ALWAYS late!” or complained to a friend “You NEVER call me!”? Thinking and speaking in absolutes like ‘always’ and ‘never’ makes the situation seem worse than it is, and programs your brain into believing that certain people are incapable of delivering.
  5. Detach From Negative Thoughts
    Your thoughts can’t hold any power over you if you don’t judge them. If you notice yourself having a negative thought, detach from it, witness it, and don’t follow it.
  6. Squash the “ANTs”
    In his book “Change Your Brain, Change Your Life,” Dr. Daniel Amen talks about “ANTs” – Automatic Negative Thoughts. These are the bad thoughts that are usually reactionary, like “Those people are laughing, they must be talking about me,” or “The boss wants to see me? It must be bad!” When you notice these thoughts, realize that they are nothing more than ANTs and squash them!
  7. Practice Lovin’, Touchin’ & Squeezin’ (Your Friends and Family)
    You don’t have to be an expert to know the benefits of a good hug. Positive physical contact with friends, loved ones, and even pets, is an instant pick-me-up. One research study on this subject had a waitress touch some of her customers on the arm as she handed them their checks. She received higher tips from these customers than from the ones she didn’t touch!
  8. Increase Your Social Activity
    By increasing social activity, you decrease loneliness. Surround yourself with healthy, happy people, and their positive energy will affect you in a positive way!
  9. Volunteer for an Organization, or Help another Person
    Everyone feels good after helping. You can volunteer your time, your money, or your resources. The more positive energy you put out into the world, the more you will receive in return.
  10. Use Pattern Interrupts to Combat Rumination
    If you find yourself ruminating, a great way to stop it is to interrupt the pattern and force yourself to do something completely different. Rumination is like hyper-focus on something negative. It’s never productive, because it’s not rational or solution-oriented, it’s just excessive worry. Try changing your physical environment – go for a walk or sit outside. You could also call a friend, pick up a book, or turn on some music.

When it comes to the corporate world, protocol is pretty much the religion. To know the things needed to do are the basics of productivity, but interaction and having a steady mind makes up the entire thing to true productivity. There are those who seem to work well even under pressure, but they’re uncommon ones and we are human and imperfect. To get these little things like stress under our skins won’t solve our problems. Sometimes it takes a bit of courage to admit that we’re turning to be workaholics than tell ourselves that we’re not doing our best.

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Four Reasons Why You Should Read Before Bed

Four Reasons Why You Should Read Before Bed

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by Paul Nowak

What makes for a good night sleep? Is it a relaxing cup of tea? Or perhaps listening to music is something that helps you drift into your dream world? Actually, based on a study from the University of Sussex, they found that reading before bed worked the best. A solid seven to nine hours of sleep can prevent burnout, improving on-the-job performance, and advancing your career.

If that’s not enough incentive to turn off the TV and pick up a good book, then perhaps one of these points will convince you otherwise.

Reading before bed reduces stress and is relaxing

It is hard to stop thinking about your day, and for some, that can be what makes it hard to fall asleep and stay asleep. Reading a book takes you to a whole other world. No longer do you have to think about what happened during the day or what the rest of your week looks like. A book before bed distracts the mind, and now your focus shifts to how Harry Potter is going to defeat Lord Voldemort!

Reading before bed improves mental health

Stress in the workplace becomes a vicious circle and can start to affect other aspects of a person’s life. Mood, judgment, and overall health become at risk if you don’t get enough rest. Stress affects the brain’s gray matter, the neuronal cell bodies that are found in the regions of the brain that control memory, emotions, speech, decision making, and self-control. Reading before you fall asleep is a way to detox your mind giving your brain time to build up the gray matter it needs to tackle on each day. 

Reading before bed improves concentration and memory

Reading before sleep can improve how much information you can recall at a later date. In a study by the Division of Sleep Medicine at Harvard Medical School, researches explained that there are three functions to memory; acquisition, consolidation, and recall. Researchers explain, “Each of these steps is necessary for proper memory function. Acquisition and recall occur only during wakefulness, but research suggests that memory consolidation takes place during sleep through the strengthening of the neural connections that form our memories.” So when you’re preparing for tomorrow’s presentation, do so in the evening before you hit the hay. 

A better night sleep makes for a productive day

People trying to keep up with everything that is going on in the world, backfires and ends up hurting their concentration abilities. When you read before bedtime, you are training your brain to force yourself to concentrate on the words, characters, and storyline without the help of visual aids. Over time, your concentration abilities strengthen helping you to stay focused throughout your day.

Relax in bed with a good book knowing that you have time tomorrow to be productive. When you know how to speed read, you get things done quicker and more efficiently. Don’t know where to begin? Our Speed Reading Foundation Course is ideal for those who have too much to read and not enough time. Find out more today.

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