I'm not even sure if overscheduling is a word, but it's my blog and I'm going with it. Everyone is capable of getting themselves into a situation where they are overscheduled. Any parent can tell you that if your kids play sports or are involved in other activities, having more things to attend than time allows is fairly regular occurrence. In our society today almost everyone is being confronted with the pressure of career, family, and social events crowding our schedules to the breaking point. It's no wonder that for someone with ADHD, a crowded busy calendar often leads to disaster. Here's an overview of what can go wrong:
First, many people with ADHD have a hard time keeping a calendar or day timer updated with any consistency. Most people will try to write down their appointments and the locations of the appointments, but there are always those instances where they forget. Secondly we have already discussed how people with ADHD completely underestimate the time required for a given task or activity. They build an hour into their schedule for something that will take two hours, and then spend the rest of the day playing catch up. Third people with ADHD can have a hard time saying no to activities or opportunities. Many will impulsively say yes before checking their calendars, and then realize they have other commitments. Rather than back out they will often try to find a way to do it all. Finally people with ADHD can become overwhelmed or overloaded when there's too much to do and not enough time to do it. They can withdraw and simply shut down due to mental exhaustion. It's not pretty when this happens, because it sets up a vicious cycle with the person wanting to prove themselves and taking on too much again and again.
What can you do to avoid over scheduling yourself? Here are a few strategies that I have used myself and have also seen my client's use:
1. Identify your priorities and build around them. If you want to make sure you attend your child's Little league games then book them in your calendar and don't allow other things to interfere.
2. Find a calendar that works for you. There are a lot of scheduling tools out there. Look for one that "speaks to you" in that you find it easy to use and maintain.
3. Never agree to taking on a new activity until you check your calendar first.
4. Look at what you are doing now. Is it too much? What can be dropped or outsourced?
5. Be mindful of needing time for self care and maintenance. Make sure you are booking time in your calendar for getting exercise, going to the grocery store, cleaning your house, and spending down time with family or friends.
Our world today is hectic and fast paced for everyone. If you have ADHD you owe it to yourself to be vigilant about your time, and not allow yourself to become overwhelmed with activities and commitments. Life is more than just a series of meetings!
Friday, May 20, 2011
Thursday, May 19, 2011
Keeping Time with ADHD Part two: Why Does everything take so long?
If you have ADHD you may find yourself wondering why everything takes so long to do. It could be anything from paying bills to mowing the lawn, to projects around the house. Days just seem to slip away, and very few items get crossed off that "to do" list. At work it can be even more frustrating: that spreadsheet or presentation sucks up hours of time, and you find yourself behind on other work. It just seems like no matter what you do the tasks just take forever.
People with ADHD are notoriously poor at estimating the amount of time it takes to do something. If they need to be at a meeting across town they think to themselves like this: "My meeting tomorrow is at 9:30 in the morning. It will take me about 30 minutes to get there, so I'll leave at 8:50. That should give me plenty of time." There are several things wrong with this pattern of thinking. First, the ADHD mind is concerned only with a deadline: I need to leave by 8:50. What's unsaid is that the time between waking up and leaving is now just open. And open blocks of time are like quicksand for someone with ADHD. The nature of the condition means that all kinds of things start popping up to get our attention when what should be happening is we need to get ready for our meeting. Suddenly, we realize it's 8:30 and we haven't showered yet! And then we don't know where our car keys are, or where our folder is. Then we forget that we have to stop for gas, then we hit traffic! A simple 30 minute drive to an appointment turns into an avoidable hour of hellish self recrimination.
What we need to recognize is that although we don't have to leave until 8:50, there's a lot of stuff we need to do before we leave. Let's take another look at the scenario above, only this time this person has had a lot of good ADHD coaching and has developed some good strategies. " My meeting tomorrow is at 9:30. It will take about a half hour to get there, so I'll need to leave at 8:50. If I need to leave at 8:50, I better make sure that I'm showered and dressed no later than 8:15. That will give me a half hour to pull all of the stuff I need together; hmm, on second thought I better pull it together tonight. That's safer. I also better check the gas gauge in the car after I get my stuff together to make sure I won't have to stop for gas in the morning. I also better account for traffic. Probably should set an alert on my smart phone for 8:40 to get moving. Even if I'm really early, I'll have time to find a parking spot."
Forward planning like this is difficult for people with Executive Functioning difficulties, but it's a critical tool in shortening the time it takes to accomplish a task. Here are some key tips to keeping the time you spend on things efficient:
1. Make sure you sit down and think about everything you'll need to do a job, whatever that job is. Having everything you need before you start saves time.
2. Block out dedicated time to complete specific tasks.
3. Consider carefully whether the task you are trying to accomplish is do-able in the time allotted. Also consider whether the situation at work or home is conducive to that task. Painting the house isn't going to get done if you have company coming and going all day long.
4. Know your limits. There is only so much that can be done in the course of the day.
5. Learn to under promise and over deliver. If you think a project will take five days, offer to have it done in eight. If you get it done in seven you look good.
6. Discipline yourself to say no to something that may sound interesting, but that you know will play havoc with your current schedule. Mental and physical overload leads to a far less productive day.
I hope you find these tips and thoughts helpful. Tomorrow I'm going to delve into the topic of over scheduling in more detail, and talk about strategies to help avoid it, or at least minimize it.
People with ADHD are notoriously poor at estimating the amount of time it takes to do something. If they need to be at a meeting across town they think to themselves like this: "My meeting tomorrow is at 9:30 in the morning. It will take me about 30 minutes to get there, so I'll leave at 8:50. That should give me plenty of time." There are several things wrong with this pattern of thinking. First, the ADHD mind is concerned only with a deadline: I need to leave by 8:50. What's unsaid is that the time between waking up and leaving is now just open. And open blocks of time are like quicksand for someone with ADHD. The nature of the condition means that all kinds of things start popping up to get our attention when what should be happening is we need to get ready for our meeting. Suddenly, we realize it's 8:30 and we haven't showered yet! And then we don't know where our car keys are, or where our folder is. Then we forget that we have to stop for gas, then we hit traffic! A simple 30 minute drive to an appointment turns into an avoidable hour of hellish self recrimination.
What we need to recognize is that although we don't have to leave until 8:50, there's a lot of stuff we need to do before we leave. Let's take another look at the scenario above, only this time this person has had a lot of good ADHD coaching and has developed some good strategies. " My meeting tomorrow is at 9:30. It will take about a half hour to get there, so I'll need to leave at 8:50. If I need to leave at 8:50, I better make sure that I'm showered and dressed no later than 8:15. That will give me a half hour to pull all of the stuff I need together; hmm, on second thought I better pull it together tonight. That's safer. I also better check the gas gauge in the car after I get my stuff together to make sure I won't have to stop for gas in the morning. I also better account for traffic. Probably should set an alert on my smart phone for 8:40 to get moving. Even if I'm really early, I'll have time to find a parking spot."
Forward planning like this is difficult for people with Executive Functioning difficulties, but it's a critical tool in shortening the time it takes to accomplish a task. Here are some key tips to keeping the time you spend on things efficient:
1. Make sure you sit down and think about everything you'll need to do a job, whatever that job is. Having everything you need before you start saves time.
2. Block out dedicated time to complete specific tasks.
3. Consider carefully whether the task you are trying to accomplish is do-able in the time allotted. Also consider whether the situation at work or home is conducive to that task. Painting the house isn't going to get done if you have company coming and going all day long.
4. Know your limits. There is only so much that can be done in the course of the day.
5. Learn to under promise and over deliver. If you think a project will take five days, offer to have it done in eight. If you get it done in seven you look good.
6. Discipline yourself to say no to something that may sound interesting, but that you know will play havoc with your current schedule. Mental and physical overload leads to a far less productive day.
I hope you find these tips and thoughts helpful. Tomorrow I'm going to delve into the topic of over scheduling in more detail, and talk about strategies to help avoid it, or at least minimize it.
Monday, May 16, 2011
Keeping time with ADHD: Part One
One of the things I spend a lot of time on with my clients (and myself, quite frankly) is keeping track of time. People that struggle with executive functions seem to really have difficulty with time management and sensing the passing of time. Some of the key problems are as follows:
1. Estimating how long a task will take
2. Over-scheduling
3. Getting caught up in an activity for extensive periods of time when other priorities are left unaddressed
4. Not accounting for things like travel time, traffic, needing to stop for gas, etc.
5. Being chronically late for appointments, dates, etc.
Of all of the things that drive spouses/bosses/friends/teachers crazy about someone with ADHD this is often the worst. Words are often thrown around like "irresponsible", "thoughtless", "spaceshot", or any number of other negative terms. The most frustrating aspect of this for the non-ADHD mind is that it seems quite easy to keep track of time. You wear a watch, you keep a calendar, and you make sure you get to where you need to be when you need to be there. But for the person with ADHD this is an extremely difficult task.
This week, in an effort to really look at this fascinating aspect off managing ADHD I will be posting an entry each day discussing strategies and tips on better time management.
Tuesday I'll post about estimating time for activities.
Wednesday I'll post about how to avoid over-scheduling
Thursday I'll post about how to stay on task and keep away from time sucking activities
Friday I'll round out the week with a post about being late and ways to keep to your schedule.
I hope you will find this series of posts helpful, and I hope I manage my time well enough to get them done! See you tomorrow.
1. Estimating how long a task will take
2. Over-scheduling
3. Getting caught up in an activity for extensive periods of time when other priorities are left unaddressed
4. Not accounting for things like travel time, traffic, needing to stop for gas, etc.
5. Being chronically late for appointments, dates, etc.
Of all of the things that drive spouses/bosses/friends/teachers crazy about someone with ADHD this is often the worst. Words are often thrown around like "irresponsible", "thoughtless", "spaceshot", or any number of other negative terms. The most frustrating aspect of this for the non-ADHD mind is that it seems quite easy to keep track of time. You wear a watch, you keep a calendar, and you make sure you get to where you need to be when you need to be there. But for the person with ADHD this is an extremely difficult task.
This week, in an effort to really look at this fascinating aspect off managing ADHD I will be posting an entry each day discussing strategies and tips on better time management.
Tuesday I'll post about estimating time for activities.
Wednesday I'll post about how to avoid over-scheduling
Thursday I'll post about how to stay on task and keep away from time sucking activities
Friday I'll round out the week with a post about being late and ways to keep to your schedule.
I hope you will find this series of posts helpful, and I hope I manage my time well enough to get them done! See you tomorrow.
Tuesday, May 10, 2011
Taking stock of the life you are living
Last week a man I knew who was in his early forties took his own life in a hotel room in Massachusetts. He had three young children, a wife, and a successful career in sales. While he had recently suffered a career set back by being laid off his experience and skills would certainly have allowed him to land on his feet. I didn't know him very well, but I have felt a deep sadness since hearing this awful news. No one will ever really know why he did what he did, nor does it matter at this point. What we can and should do is take stock of the life we are living, and ask ourselves three important questions:
1. Am I happy?
2. If not, why not?
3. What steps can I take to make positive changes in my life to become happier?
It can be as simple as starting an exercise program or as complex as changing a career. The key point is that life is going on every day. This is it, we don't get a re-do. Every person in the world deserves to be happy. What happiness means is different to everyone. Do you like your job? Do you like where you live? You have the power to change these things if you don't. It takes courage to change. Not everyone will be happy with you for making decisions they don't agree with. But you need to find the strength to make your life something you are proud of and happy in.
Take a moment to reflect on what's really important to you. Take action to become a happier person. Tell your romantic partner or spouse how much you love them. Hug your kids. Call your parents. Life is precious and we shouldn't be wasting it on unimportant things. Become the person you want to be. Remember this famous saying: "no one on their death bed wishes they had spent more time at the office."
1. Am I happy?
2. If not, why not?
3. What steps can I take to make positive changes in my life to become happier?
It can be as simple as starting an exercise program or as complex as changing a career. The key point is that life is going on every day. This is it, we don't get a re-do. Every person in the world deserves to be happy. What happiness means is different to everyone. Do you like your job? Do you like where you live? You have the power to change these things if you don't. It takes courage to change. Not everyone will be happy with you for making decisions they don't agree with. But you need to find the strength to make your life something you are proud of and happy in.
Take a moment to reflect on what's really important to you. Take action to become a happier person. Tell your romantic partner or spouse how much you love them. Hug your kids. Call your parents. Life is precious and we shouldn't be wasting it on unimportant things. Become the person you want to be. Remember this famous saying: "no one on their death bed wishes they had spent more time at the office."
Monday, May 2, 2011
Why I can't fill a prescription for a drug as common as penicillin
Like many people with ADHD, I have a prescription from my Doctor for a stimulant medication. Due to the nature of the medication I can only fill a one month supply at a time, I need to physically present the prescription at the pharmacy once a month, and I cannot re-fill my prescription for 30 calendar days after picking up my medications. In other words taking a controlled substance is a great big pain in the neck. However, I feel it is a small price to pay for the way that the medications alleviate the symptoms of ADHD and allow me to function far more effectively. So imagine my surprise when I tried to fill my prescription for the generic equivalent of extended release Ritalin tablets, and was told that there are none available....anywhere.
I was totally baffled as to why not a single pharmacy in the Greater Portland area had this medication. This isn't some exotic experimental drug. Literally thousands of people take this medication daily. This would be like trying to fill a prescription for birth control pills or penicillin and being told that no one has any, and wasn't sure when they would get it. I did some research on line and found fairly quickly that there are shortages of the most commonly prescribed ADHD medications all over the country. I was stunned that the companies that manufacture the drugs would allow this to happen. Why would they not make enough? Is it no longer profitable? Is Big Pharma to blame? My head was already spinning with conspiracy theories. I decided that I would call customer service at Covidian which is the company that manufactures Methylin ER; the ER stands for extended release. This is a generic form of Ritalin that I take daily. I had never once called a customer service number for a pharmaceutical firm, and I wasn't sure what to expect. Indifference? Long hold times? A non human auto responder system asking me to say what I wanted and then sending me into a voice mail abyss?
Well, I was very surprised to find that after two rings a very pleasant woman answered the call. I told her what the nature of my call was, and she immediately was able to give me detailed information about the situation. It seems that at the end of last year, the Federal Drug Enforcement Agency ordered manufacturers like Covidian to cease making the extended release forms of Ritalin. They have quotas that they maintain, and if there is too much supply they feel the risk for abuse goes up. Therefore, they order the manufacture of these drugs to cease until the supply reaches an acceptable level. In theory this makes sense; you don't want a ton of surplus out there for certain meds because the potential for abuse is high. However, what they did was shut down production for not just ER Ritalin, but several other drugs as well. The supplies ran very low, and now there is insufficient manufacturing capacity to meet the demand for all of the meds that they had to stop making. The woman apologized profusely, and assured me they were doing everything they could to get the medications back on the market.
So kudos to Covidian for having an excellent customer service experience. Of course this still leaves me with no ADHD meds. What should you do if you find yourself in a similiar situation? here are a few thoughts:
1. Call your Doctor and ask about alternatives.
2. Keep in touch with your local pharmacy. Ask how often they get shipments in, and whether they could call you if they get some of the meds you take in stock.
3. Call around; sometimes some of the big national chains or warehouse stores will have the meds when others don't.
Finally, while I support the DEA's efforts to police and regulate controlled substances it may be time for them to revisit their quota system. The system that was designed to keep drugs out of the hands of criminals is instead keeping them out of the hands of the people who actually use them legally. That sounds to me like throwing the baby out with the bath water.
I was totally baffled as to why not a single pharmacy in the Greater Portland area had this medication. This isn't some exotic experimental drug. Literally thousands of people take this medication daily. This would be like trying to fill a prescription for birth control pills or penicillin and being told that no one has any, and wasn't sure when they would get it. I did some research on line and found fairly quickly that there are shortages of the most commonly prescribed ADHD medications all over the country. I was stunned that the companies that manufacture the drugs would allow this to happen. Why would they not make enough? Is it no longer profitable? Is Big Pharma to blame? My head was already spinning with conspiracy theories. I decided that I would call customer service at Covidian which is the company that manufactures Methylin ER; the ER stands for extended release. This is a generic form of Ritalin that I take daily. I had never once called a customer service number for a pharmaceutical firm, and I wasn't sure what to expect. Indifference? Long hold times? A non human auto responder system asking me to say what I wanted and then sending me into a voice mail abyss?
Well, I was very surprised to find that after two rings a very pleasant woman answered the call. I told her what the nature of my call was, and she immediately was able to give me detailed information about the situation. It seems that at the end of last year, the Federal Drug Enforcement Agency ordered manufacturers like Covidian to cease making the extended release forms of Ritalin. They have quotas that they maintain, and if there is too much supply they feel the risk for abuse goes up. Therefore, they order the manufacture of these drugs to cease until the supply reaches an acceptable level. In theory this makes sense; you don't want a ton of surplus out there for certain meds because the potential for abuse is high. However, what they did was shut down production for not just ER Ritalin, but several other drugs as well. The supplies ran very low, and now there is insufficient manufacturing capacity to meet the demand for all of the meds that they had to stop making. The woman apologized profusely, and assured me they were doing everything they could to get the medications back on the market.
So kudos to Covidian for having an excellent customer service experience. Of course this still leaves me with no ADHD meds. What should you do if you find yourself in a similiar situation? here are a few thoughts:
1. Call your Doctor and ask about alternatives.
2. Keep in touch with your local pharmacy. Ask how often they get shipments in, and whether they could call you if they get some of the meds you take in stock.
3. Call around; sometimes some of the big national chains or warehouse stores will have the meds when others don't.
Finally, while I support the DEA's efforts to police and regulate controlled substances it may be time for them to revisit their quota system. The system that was designed to keep drugs out of the hands of criminals is instead keeping them out of the hands of the people who actually use them legally. That sounds to me like throwing the baby out with the bath water.
Subscribe to:
Comments (Atom)
