To Anyone Who Still Feels Like This isn’t Happening…

Just before the great Tsunami hit coats off the Indian Ocean in 2004, the ocean initially receded and many people wandered out to explore, unaware of the danger. 

Off the coast of Phuket, Dec 2004 [link to source]

Some wise leaders knew this sign meant to get as far away from the beach as possible, and thanks to them, entire villages were saved!  Of course, the wave we are currently up against looks a little more like this:

Total world case count as of Mar 20, 2020

I hesitate to post graphs like these, because they can sometimes stir up panic, which isn’t what I want. I’m not asking you to panic. I’m just begging you to move to high ground; the safety of your own home. This has been a difficult transition for some, because they were not given the opportunity to make the decision for themselves. You can regain some sense of power by accepting or choosing to be in your current reality, rather than fighting and resenting it. What are some strategies you can use to make the best of it?

Staying safe for most of us means avoiding something that looks completely harmless, like a beach at low tide, or a good friend that appears to be perfectly healthy.

COVID-19 spreads silently. That’s why leaders were reacting with relatively “small” numbers of confirmed cases. Not to mention, confirmed cases are a gross underestimate of actual cases. Do I say that to scare you? I only wish to inform you. This is validated by plenty of legitimate data. They are doing what they can now, so early on that many or even most people weren’t yet convinced of the problem.*

I am trying to focus on the positive, feeling grateful to have all my social obligations cancelled for the moment, including non-essential doctor’s appointments. What we need now is for all of our community members to also do all they can. You can cooperate without getting hysterical. You can distance yourself while still being respectful to others. Perhaps you could consider it your patriotic duty to protect your fellow citizens. Maybe we can become united in our isolation. 🤗

During WW1 & WW2, US citizens pulled together and showed their patriotism by gardening to be more self-sufficient. Image source: docsteach

You can help. Share the message. Stand up for social distancing and support it even when it’s awkward or super inconvenient to do so. I have seen a lot of shaming going on around social media. Be an example, helping normalize it for your community of friends. They don’t need your judgment, let them see how you’re managing, so it doesn’t feel so scary and weird to them. Staying home (as much as possible in your circumstance) could save a life, even if it’s the life of a stranger. Self-isolating isn’t something I’m doing out of fear, I’d like to think I’m doing it out of love. ♥️

Lives that can be saved by preventing the spread early on. Image source, NY Times

If you don’t get it, you can’t spread it. #bekindstaybehind

In 2004, scientists on the other side of the globe saw the signs and quickly realized a tsunami would be its way. They tried frantically to get in touch with the right officials, but try as they may, they had no way to warn everyone. Since then, things have changed, and the tsunami warning systems are much better. Now if a tsunami is likely, people can know about it hours in advance and take action to stay safe. In the case of the current “wave” coming our way, we are even more fortunate. We in the Western hemisphere have been given days, weeks, even months of advanced notice, with analysis by experts and scientists. Everything may look pretty normal at the moment in your neck of the woods, but don’t wait for that wave to be within sight before you react. Get off the beach, folks. Please. You’ve already been warned.

Original image credit: https://www.sms-tsunami-warning.com

*PS, Still wondering what all this fuss is about the Coronavirus?

Continue reading To Anyone Who Still Feels Like This isn’t Happening…

What’s Blocking Your Path?

“I am convinced that life is 10% what happens to me and 90% how I react to it.”

Charles R. Swindoll

The other day my youngest daughter was putting up our play chairs all in a row to make a path for her to walk across. The problem was that her path was blocking my path. As I came up to her creation, my hands were full of things I was trying to carry to the kitchen.

“Great,” I muttered to myself, “now I can’t get through.”

My daughter had “blocked” my way with chairs, and the other end of the table was even more blocked because we’re remodeling. I decided she’d better move her little project somewhere else.

“Wait, what?” I questioned myself, “Did I seriously just say I can’t about this tiny little problem? This obstacle is totally surmountable!”

My daughter came in the room and asked innocently, “Do you like the path I made?”

“Yes, I do!” I proclaimed. Honestly, I didn’t even have to move the row aside in any way, I only had to step over to get to the other side. Fortunately for her, Mommy had been learning about perceived mental barriers, otherwise I might have felt irritated or even overwhelmed. Instead I was excited, and I wanted to share my insight with you!

I felt cheerful every time I saw the “Great Wall of Chairs” that I had to step over, because my brain was continually registering the assignment as impossible, and I kept practicing overriding that thought. It was strangely empowering. I was even motivated to sweep the floor (well enough to take a picture). 😉

Not every obstacle we run up against is so simple. Life is complicated and life is hard, but try to avoid telling yourself, “it’s TOO hard.” That’s called mental resistance. Having mental resistance about a problem we face only makes it more difficult to solve, or more difficult to endure.

Your brain is programmed to protect you from expending too much energy, and it tells you to avoid anything difficult or stressful. That kind of programming can work for us or against us. Don’t be afraid of the effort it will take to tackle a problem that at first seems too hard to face; or to experience a feeling that seems too hard to feel.

Those of us with ADHD experience a LOT of mental resistance when it comes to doing the most ordinary, mundane things. Rather than trying to escape, next time you run up against a wall of something you “can’t” get over, challenge that thought. Doubt what your brain is programmed to tell you, and see if your problem really can be overcome. Perhaps with more effort, and more external support, I hope you can feel empowered to do all kinds of things you never thought you could!

That is one of the great hopes I have for this blog; that it will inspire you to reach and grow beyond your own expectations. Start small, and when you notice an obstacle, you can think of it as an opportunity to practice overcoming.

Share what you learn! I’m excited to see what you come up with, and how a difference in perspective changed an experience for you!

What’s Next? (Don’t put it off!)

I’m going to walk you through my mental process of creative problem solving. Of course all the mental dialogue took place in seconds, but I’ll slow down the pace a bit to keep it comprehensible. 😉 Here we go…

Problem (aka circumstance): Last night I really wanted to start in on my latest recording project *but* I knew that I should get back into doing my evening routine, since my routines had been neglected for the past several days. All week I had the driving thought, “How much can I get done with this little piece of time?” “Ooh, here’s a dull moment, let me escape into this, my latest obsession…” (Classic ADHD thing)

Realization: I stopped a moment and recognized that everything I wanted to do was part of a rather endless project. (How many times have I told myself? “Don’t start projects at bedtime!”)

Resolution: Endless projects cannot be allowed to fill all available time.

Initial Solution: So, I turned my internal dial to “slightly more responsible”, and instead asked myself, “What is it I’m supposed to be doing right now?” 

Setback: That’s a complicated question, actually. I often get stuck in a hamster wheel of what am I supposed to do now? What am I supposed to do now? (Classic anxiety response to an ADHD thing)

Better approach: I found it to be more helpful to ask myself, “What’s coming up next?”

I used to think people only said, “What’s next?” when they had accomplished everything they needed to and were ready to move on, but I’ve observed that “what’s next?” is a question that organized people regularly ask themselves, even when they’re NOT finished yet and NOT quite ready to wrap things up or move on. Hmm, curious…

Good advice: They check in frequently just so they can be ready for what’s coming.

Solution: I can do that. Since the thing that was coming up next for me was bedtime (a couple hours hence) I thought, “What do I need to do before I can start getting ready for bed?” I went through a mental checklist;

  • Drink lots of water
  • Set out medications and breakfast dishes for tomorrow
  • Be sure there are clean dishes for breakfast
  • Be sure there is no wet laundry waiting for me
  • Lock exterior doors
  • Check THE TO-DO LIST

Setback: UGHHH… My natural instinct is to feel overwhelmed at facing whatever is coming up next, even small things such as calling the doctor, emailing a teacher, setting up that darn voicemail (again!?) Sometimes I feel totally lost, unsure what’s expected of me, but other times, like tonight, I know what I need to do next and I inwardly groan, because I know I’m behind, so I don’t even want to think about it. 

**Dangerous thought! Quarantine it when found!**

Better approach: Thinking about a problem is the first step to solving it – don’t avoid that first step! What is it exactly our brains are protecting us from by steering is away from thinking about what’s uncomfortable? Be willing to ask yourself hard questions even when you’re NOT feeling “ready”. Seriously, just thinking about something can initiate the stress of being in the middle of the situation, and our brains seem to think everything will be catastrophic. (Classic anxiety thing)

**Getting into a habit of ignoring problems exacerbates the problem.**

Solution: With that thought in mind, I knew it was crucial for me to really face my upcoming responsibilities tonight, not just go on in blissful ignorance until I’m slapped upside the head by the panic monster after they become due.

Action: I sat down and began planning the next day, and eventually planned for the whole upcoming week (for the first time in a while!) I hadn’t felt very much like “adulting” when I started, but I accepted some temporary discomfort, and motivation showed up as I got into the groove. I reminded myself not to be afraid to merely think about something. I coached myself as I might coach a client:

  • Some of these to-do’s are more urgent than others, focus there.
  • Some things are already past due (oh THAT’S what I had been avoiding) but that does not mean I am a failure. No shame in imperfection.
  • Some things do seem daunting, but that doesn’t mean I’m required to feel overwhelmed. I have a choice.
  • Affirmation: I’m experienced enough – with breaking tasks down into smaller, bite-sized pieces – that I can really have faith in the process.

Result: When I was done planning I felt so much better! I knew that I had made a map that I could follow, and all was not lost.

Bonus: It’s a more wholesome pleasure to spend a few minutes outlining a blog post now with my responsibilities behind me, rather than having them looming large ahead of me.

Moral of the story: This is one of the most critical things for people with ADHD (or for anyone, really) to learn: When we are facing a potential conflict, like needing to decide what’s for dinner, or have a delicate conversation, or plan an event, our brain is wired to protect us from whatever it is that we fear, whether it is worth fearing or not. Have you ever noticed that?

Avoidance is so stressful! Living in the  moment is not what “being present” really means. Ease and instant gratification are only fleeting illusions. Living without regard to the future is a recipe for stress, disappointment, anxiety, and continued avoidance.

Better approach: We all can learn to recognize that not every fear crossing our mind is valid. When we live mindfully, we can notice those feelings that pop up, and we can scrutinize them. I would encourage you to get into the habit of cross-examining yourself when you feel like escaping.

Embrace those fears, look at your calendar for tomorrow, see what is coming up next week and beyond, and make a habit of actually doing it! (That’s a subject for another post!)

Tell me, what is it that you are avoiding right now? Is it something that’s coming up, or something that’s been building up?