• Liliana Turecki

Making Long Lasting Changes: External Systems, Mindsets, and Routines

Living with ADHD can be challenging. But what happens when you have a solid game plan to succeed? Read on to understand!


Understanding the Power of Mindsets: Fixed vs. Growth Mindsets

If you’re living the ADHD life, you can either let a growth mindset help you reap the positives of ADHD or drown in the negatives that come with a fixed mindset.


A fixed mindset is when your mind sees only “success” as a sign of intelligence, ability, or aptitude. “Failure,” on the other hand, means you lack smartness and are incapable of succeeding. Fixed mindsets also have the belief that talents and personal qualities are innate and unchangeable.


A growth mindset paves the way for getting better each day. Here, the pain, failures, and struggles are strong indicators of effort. A growth mindset helps you face challenges of all kinds, bounce back stronger than ever, and finally reach your goals.


Crafting A Solid Routine

Consider your ADHD daily schedule as the GPS that will ensure you don’t get lost in the challenges ADHD throws at you. The following steps will help you create a failproof routine:

  • Step 1: Sketch a schedule before starting the day, something that can even be done the night before.

  • Step 2: Divide large tasks into smaller, simpler tasks. For example, instead of deciding to work for 4 hours straight, break the task into bite-sized goals you must meet every 25 minutes. This will help you check off your tasks and stay motivated.

  • Step 3: Track and manage your time by using timers to observe yourself in action to become more aware of what you are doing and when you are doing it.

  • Step 4: Be patient until the routine becomes ingrained in your mind – you must be open to tweaking, adjusting, and getting creative here and there.

  • Step 5: Set some time aside to relax and practice self-care – Time is fluid for an ADHD brain and you might be better off using your energy levels throughout the day to recognize when you need to stop and re-energize. You don’t want to run on an empty gas tank!

  • Step 6: Create a consistent bedtime schedule so that you can wake more productive to take on the day.


Aiding Your Routine with External System

You’ve crafted a schedule. Great! But how do you stick to it? The answer is in two words: external systems.

  • Use “location” as a reminder. For example, if you need to return a book to the library, remember to keep it in the car where you can see it.

  • Deploy reminders using emails or voicemails. For example, if you need to do something once you return home, send yourself a voicemail from work.

  • Experiment with a variety of external systems, including notes, lists, reminders, calendars, visual media, and more to settle on what works for you the best.


Coaching = Getting Started + Persisting Through It All

Adopting a growth mindset, crafting a routine, and building external systems take unbending resilience. “The start” is often the most difficult part of the journey. But what if you had a growth partner to help you not only “get started” but also “stick to” your plan of success? This is where the wizardry of focused ADHD coaching comes in! Schedule your free consultation with me to start bringing long-lasting changes in your life!

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