Last week dove into how goals work and the science behind them - now we're going to be taking all of that and looking at how we can better create our goals through simple frameworks. A lot of these frameworks come from a business setting, but with a little tweaking, we can absolutely make them work for personal use as well. Today we're going to be looking at a few of the different frameworks we can use for our goal setting as well as hitting the why behind setting those goals. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/frameworks This Episode's Top Tips SMART goals are Specific, Measurable, Achievable, Relevant, and Time-Bound. You can make them SMARTER by adding a step to Evaluate our goals and then to Readjust them. Using the Objectives and Key Results (OKRs) framework, we're looking for the specific things that we can do every day that will naturally lead us to reaching our goals. A big, hairy, audacious goal is something that exists on a large time frame and will push us out of our comfort zone. We can use these big goals to help guide our thinking behind the other goals we're setting. Ikigai is the Japanese ideology of finding the joy of life through purpose. We can use this idea to help create the kinds of big goals that are going to have real meaning behind them.

As we continue to think about our fresh start one clear area that we're going to hit is that of, well what should we even be focusing on. That's where goal setting comes into play and while I did touch on this in the original fresh start episode, I think it's worth giving more consideration. When we think about goals there's a ton of different ways to think about them, but at their basics, a goal is simply a future result that you are directing your effort. Now there are a lot of different ways that we can go about setting those goals and we'll get into that more next week when I go through some of the various frameworks. But before we get into those frameworks it's important to understand how goals actually work and why we even want to set them. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/freshstartgoals This Episode's Top Tips There are 4 mechanisms we need to keep in mind when trying to complete our goals, those are focus, effort, persistence, and strategy. We can think of goals fitting into three broad categories - outcome, performance, and process. Outcome and performance goals focus on things we can measure and process goals focus on the things that we do. With an any benefit approach to our goals we're going to end up trying to focus on doing everything - instead, we need to prioritize those things that are most important and do them before we even think about those lower priority goals.

One of the things I never quite got a grasp on is seasons... I mean I grew up in Hawaii and we basically had hot and not quite as hot. But this comes up for me because technically we're still in Spring right now so I guess this could still be a Spring Cleaning episode - officially Summer starts on the Solstice in June on the 20th... so I made in by like a week if you're listening to this when it comes out. Regardless of if this is Spring Cleaning or not, cleaning can be a great way to signal the start of something new. We all get used to the mess in our space and freshening things up can not only signal the start of something new but also shift our mindset. Today I'll be exploring the benefits of cleaning, how we can update our space, some tips on accountability, and then get into a few of the specific things that you can do. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/freshstartcleaning This Episode's Top Tips You can help spur your fresh start by rearranging your space - this doesn't have to be a big move, but sprucing up your environment can help it feel new and like you are starting fresh. Getting rid of our old stuff can help lift mental burdens and take care of old open loops. Our accumulated stuff often carries more mental weight than we really know. To help keep on track during cleaning make sure you create some accountability. It can be a great way to help you follow through with your planning and also in the moment through body doubling. Leave yourself notes as to where you left off in your cleaning so when you come back you can pick it back up without having to try and figure out what you were trying to do. While it may seem like we wouldn't forget, it's easy to lose track of where we were at in our plans.

In just one more month we're going to be coming up on the halfway point of 2021 — I know, I have no idea how it got here either. But with this mark in time we're starting to see a shift going on - while COVID certainly isn't a thing of the past, the vaccine role out has opened up a lot of possibilities for what we want our future to look like. At the end of 2020, I did some planning for 2021, but I knew that a lot of it was going to be uncertain so I didn't make too many specific plans. But now that I'm getting a better grasp of what the future might hold — although let's be honest, with ADHD we're always going to have a lot of uncertainty — I felt like it was time to go over those plans again and maybe give myself a fresh start. In this episode, we're going to be talking about the fresh start effect, go over some stuff on planning, and how we can work on sticking to those plans. Support me on Patreon Feel free to ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/76 This Episode's Top Tips Fresh starts can help us let go of our past performance and embrace our new self. We can effectively create motivation with financial incentives, but often that isn't enough for us to follow through on some of the things that we really do want to do. We also need to create reminders and a plan on how we want to accomplish our goals. Don't try and do all the new things at once - pace yourself and create a plan on what you want to do first. Try and focus on doing the things that by doing them will make everything else easier. We need to be flexible with our plans because we are going to hit speed bumps - while we can't plan for everything we can work on ways to help us get back up when we get knocked down.

In this week's podcast, I continue my conversation with Will Henshall, CEO of the music service Focus@Will In this part of the interview we talk about how we can use music to affect our state of being → and to jump on this because I realized I didn't really hit this in the interview, by state of being I mean how you are currently experiencing things - so this encompasses your mood, energy level, and your motivation level - okay, back to our intro - we also discuss a number of various ADHD tips and how Focus@Will is really in the happiness at work business. And if you're wondering you don't have to have listened to the first part of the interview to enjoy this episode - in this part, we focus a lot more on ADHD and some of the ways that you can work with your ADHD to get more out of your day. You can check out Focus@Will at https://www.focusatwill.com/ Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/focusatwill

Whenever I sit down to do some serious writing I always make sure to have something to listen to - music is often a key piece of how I keep myself engaged in the task I'm doing. In today's podcast, I'm going to dig into that idea, by I won't be doing it alone. Today I'm joined by Will Henshall, CEO of Focus@Will which is kind of like Spotify for concentration music. In this episode, I talk with Will about how music can be critical in our ability to focus while working, how ADHD brains need a certain level of stimulation to really get engaged, and you'll get a taste of what you might hear on Focus@Will I had a great time with this interview and I hope you'll enjoy it too. You can check out Focus@Will at https://www.focusatwill.com/ Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/focusatwill

Today we’re going to be talking about a chemical that is responsible for countless deaths worldwide every year - a chemical so ubiquitous that it can be found practically everywhere - in the air, in our homes, and even in our bodies. I’m of course referring to dihydrogen monoxide or its more common nomenclature H2O Yes, we’re finally going to be talking about water. One of the tips I go back to over and over again to help manage ADHD is that of making sure you are properly hydrated. It's absolutely something that I have to constantly remind myself of because it seems just a little too easy. I mean just drinking water shouldn't have that big of an effect right? But as something that makes up 45-75% of your body weight and 80% of your brain composition, it is incredibly important. Today we'll be going over what hydration means, the importance of staying hydrated, and then some ways that we can be better at making sure we don't get dehydrated. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/hydration Today's Top Tips There is no set amount of water that you need to be drinking every day because our water needs are going to vary with things like gender, age, activity level, temperature, humidity, diet, and any medications we're taking. Our best bet is to follow our thirst and keep water available to us throughout the day. Symptoms of mild dehydration include fatigue, brain fog, headaches, mood swings, and poor decision-making. We can often identify dehydration from dry mouth, chapped skin, or those headaches. To help us follow our thirst we can work on setting up a mindfulness practice that helps us identify what proper hydration feels like. Track your water intake throughout the day for a few weeks and journal about how you feel when you've been drinking various amounts. Remember we're not trying to hit any number here, we're just trying to find what the right levels are for us.

With ADHD we often have trouble filtering things out - we can't ignore the hum of the air conditioner, we can't ignore the scratchy tag on the back of our shirt, we can't ignore the fact it seems like the lady standing next to us in line seem to have marinated herself in perfume. We don't want to pay attention to these things, but we can't get our brains to focus on what we want to in the best of times, so how do we expect them to when something is calling for our attention so urgently. Many people with ADHD are hypersensitive (sometimes also called being a highly sensitive person) which means they are simply more sensitive to the things that stimulate our senses. So anything from touch, taste, smell, sound, or things we see. We can also find ourselves overwhelmed with emotions or too much information. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/hypersensitivity  Today's Top Tips Many people with ADHD also report being hypersensitive (or being a highly sensitive person), which means that they process certain emotional and/or physical stimuli more intensely or thoroughly than others. It also means that we tend to process more aspects of our environment than other people. To help limit all the stimuli we receive we can do things like wearing comfortable tagless clothing, using noise-canceling headphones, and use proper lighting to help reduce the number of distractions we get in a day. Rejection Sensitive Dysphoria is extreme emotional sensitivity that can be triggered by the perception of rejection or failure. The intense feelings can even manifest as physical pain. RSD isn't easy to deal with but can be worked on with the understanding that the feelings won't last forever and knowing you can get past them.

This week we're going to be exploring the power of habit and how small changes to our routines can have a big impact. One of the easiest ways we can help our ADHD is by working on routines and habits. It's easy to let our default habits run our lives but when we consciously choose what habits we actually want to cultivate we aren't hamstringing ourselves.  In this episode we'll be learning why we don't need to use discipline nearly as much as we think, the importance of sequencing in our habits and how we can make tweaks in those sequences so that we can change our habits to the ones we actually want. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the full show note at HackingYourADHD.com/habits Today's Top Tips Don't rely on discipline, instead use your habits to help you navigate the hard stuff. Our habits are so ingrained that we don't always realize what we're doing while we're doing them. Our habits follow the path of least resistance - if you want to change a bad habit, add resistance. If you want to form a new habit, reduce the resistance to that habit. You can automate processes in your habit sequences so that you aren't relying on discipline. The ReWired Podcast Network ADHD reWired with Eric Tivers ADHD Essentials with Brendan Mahan ADHD Diversified with MJ The ADHD Friendly Lifestyle with Moira Maybin  

Resistance is the embodiment of the I don't wanna's - the part of us that keeps us from doing our work - or anything for that matter. And a big part of resistance comes from our ability to rationalize what we're doing - I'll jump into one task and find myself doing something else and then my brain will come up with a reason why I needed to be watching youtube instead of working on this week's episode. In today's episode we're going to be exploring what rationalization is, some of the ways that we do it, and also some of the ways we can start working on reducing the amount of rationalization that we are doing. Support me on Patreon Connect with me on: Facebook Twitter Instagram or ask me a question on my Contact Page Find the show notes at HackingYourADHD.com/rationalization This Episode's Top Tips Rationalization is our brains attempting to explain or justify our behavior or an attitude with logical reasons. The difference between reasoning and rationalization is that with reasoning we are trying to apply logic to come to a conclusion, when we're rationalizing, we have a conclusion and we're making up reasons for it. One way we use rationalization is through the stories we are telling ourselves - we come up with reasons to explain why someone is acting the way they are (which we have to because we don't have access to their thoughts) but we're not always very accurate in our assessment as to why people act the way they are acting. We can use the phrase, "the story I'm telling myself" to help navigate the reality of a story. We also tell stories about ourselves - these are often based in fear and lead us to create more and more rationalizations. Use getting upset as a signal to get curious and explore these stories - and remember that you don't have to do it alone. One of the easiest ways to make rationalizing harder is to have a clear goal - this means knowing what the goal is and also knowing the reason why behind the goal. Since we have ADHD we've also got to work on making sure that we are creating reminders about what our goals are - just because a goal feels important when we make it doesn't mean we're going to remember why we're doing it 2 weeks from now.