You need to get better at calming your mind, right now.
Sure, everyone needs to get better at handling stress. It is just a fact of life in this distraction-filled, high-pressure world. But for those of us with ADHD, it’s more important than ever to find a reliable set of tools to help us calm down.
Lucky for you, there are two easy, manageable, low-time-commitment habits that you can create that will make a huge difference in your quest for ease of mind. Try each of these for fifteen minutes on a regular basis, and you’ll see big results.
Turn Your ADHD into Art
First things first: the goal of the artwork I’m talking about is to create something, period. So don’t put pressure on yourself to create something perfect! Whether or not you consider yourself an artistic person, you can still gain a lot by getting more creative.
Like with any new hobby, start small. Let yourself get a feel for it. Choose drawing or painting – something you can practice with supplies you probably already have. Or take the plunge and take classes in an art form or musical instrument you’ve always wanted to try.
As you set aside time throughout the week to create something you’ll notice a change happening. Focusing on this task of pure imagination, it’s as if your mind gets to work out muscles that are out of shape. It might feel funny at first, but then it will be easy and enjoyable. Your whole mood will probably improve. The really interesting part is that you’ll start having solutions to problems pop into your mind out of nowhere. It’s like you gain a whole new perspective on daily life.
Chart Your Progress on Paper
There is no more sure-fire way to hold yourself accountable than to write it down. Put pen to paper and state your goals. Make (and keep!) an appointment with yourself to reflect with your journal on a regular basis, at least once a week. Record how things were going. Write about your struggles, and brainstorm solutions. This is important, too: write down your successes, and really let yourself feel a sense of accomplishment.
If writing ‘diary entries’ just isn’t your style, go with what works for you. Think of it as making field notes on the problem, How can I be calmer? Identify the things you want to change or measure, like happiness, success at work, stress level, family relationships, friendships, exercise and money decisions. Make a grid to chart your progress. Update the grid every day by scoring yourself 1 through 10 or grading yourself A through F. Like any good scientist, make observations about the success of the experiment and alter conditions when you hit a wall.
As time goes on and the pages fill up, lots of good things will happen. You can start to see the patterns form: the time of day when you’re most likely to lose your cool, the conversations or activities that give you a lasting feeling of relaxation. Studying yourself in this way will take away the nagging problems that always trip you up and suddenly make the solutions obvious. Plus, you’ll have all of those entries showing your improvement to give you motivation to keep going!
