I know planning isn’t easy because not only does it mean remembering to plan, it also means figuring out what needs to get done when. But for now, if it sounds right, you could experiment with the first step of trying out a formal planning time. Some people try different times of the day until they find what works best. Is there something you do anyway that you could link to a planning time? Morning coffee or when you first get to work or after you drop off your kids at school? If you can’t remember to plan, you could create triggers. Some of my clients set their cell phones as a reminder or send themselves emails. Some put notes where they are likely to see them in the morning.

If you really abhor the idea, you could bring something positive to it. I know someone who lights up a lavendar scented candle that she keeps on the kitchen table while she plans. And one of my former clients used to reward herself with a piece of imported chocolate when she finished her list of what she wanted to do each day. (Even first thing in the morning!) Another client used to set his BlackBerry with the word – PLAN – every morning. Some people get out of the house with their calendar and to–do list. Coffee shops and bakeries are great possibilities. What would help you? Whatever system you use, electronic or paper, the concept is the same. You deserve to take some time to feel centered in your life.

(Oops, one more important thing. Be sure to set reminders to look at your planner after you plan!)

What is Qigong? It is a graceful, moving Chinese meditation that uses inner focus, affirmations, visualizations, and breathing in order to enhance the flow of chi (life energy) in the body and improve mental and physical health. It is considered a branch of Chinese medicine and there are many different forms of qigong. It is closely connected to and has many similarities to Tai Chi, although Tai Chi is rooted in the martial arts. Qigong is easier to learn and our consciousness is as important as the movements.

How can Qigong help ADD? It is a moving meditation which can be easier for the restless body. It includes visualizations which fit with creative, bright minds. It promotes focus, deep relaxation, and anchors us to our bodies, which is so important when our thoughts are all over the place. And it balances and modulates our organs – including the brain.

A University of Miami School of Medicine study showed that Tai Chi/Qigong helped reduce ADHD symptoms in adolescents. According to the research, thirteen adolescents with Attention Deficit Hyperactivity Disorder (ADHD) participated in Tai Chi classes twice a week for 5 weeks. Teachers rated the children’s behaviour on the Conners Scale during the baseline period, after the 5 week Tai Chi session period and 2 weeks later. After the 10 Tai Chi sessions the adolescents displayed less anxiety, improved conduct, less daydreaming behaviours, less inappropriate emotions, and less hyperactivity. These improved scores persisted over the 2-week follow up (no Tai Chi period).
[Hernandez-Reif, M., Field, T.M., & Thimas, E. (2001). Attention deficit hyperactivity disorder: benefits from Tai Chi. Journal of Bodywork & Movement Therapies, 5(2):120-3, 2001 Apr, 5(23 ref), 120-123.]

I’ve been practicing and studying Qigong for 11 years. It literally saved my life. If you want to know more, email me! If you have experience with Qigong, feel free to post a comment. I’d love to hear from you.

An example might be getting stuck in traffic and not being aware that our stomachs are in knots and our hands have a death grip on the steering wheel. Our minds can get busy imagining all sorts of terrible things that could happen because we’re late without even realizing that our thoughts are out of control.

A stress response means that you give yourself a few seconds to stop, become conscious of the situation, and then choose how you want to respond. Just giving yourself those few seconds of awareness changes the situation into one in which you have more influence and control. Part of this process is bringing awareness to your thoughts and feelings as well.

The above situation in traffic happened to me the other day. I was stuck on a bridge and quite a ways from home. Because I’ve been practicing insight or mindfulness meditation, I was able to I recognize how stressed out I was. In the past, I would have just distracted myself with talk radio. This time, I decided to investigate my stress, which was taking the form of a nervous stomach and shallow breaths. What was going on? Why was I so anxious? I wasn’t late for an appointment. Nobody was home waiting for me.

Then I realized what it was. My anxiety was a left-over response to all my years of single parenting 3 kids. Even though they are all away at college now, my body automatically responded as if they were little and waiting for me at home. Old habits die hard. When I realized what was underneath my stress, I felt a huge sense of relief and it was actually kind of funny . . . until it turned into grief over my empty nest. Give me some talk radio!

I was feeling kind of anxious about something and found myself thinking about it. From there, I moved on to the intricacies of developing a new ADD coaching focus. Then, we started talking about a trip to Costa Rica that we’re planning for December. Where to stay, the shortest flights, what to do there . . . and I wasn’t on this beautiful trail on this beautiful day anymore. My legs were automatically pedaling but I was nowhere to be found. My ADD-like mind just went away and me with it.

When I realized what I was doing, I stopped riding for a minute to shift. (Mental states, not gears.) I told him that I was going to be quiet (well, actually I said I was going to shut up) and be mindful of where we were right here and now. And for the rest of the ride, I was able to pay attention to my surroundings, and the sounds of the birds, and the wind against my skin. It was so much fun! I love riding a bike, it makes me feel like a little kid. If I had just kept talking and worrying and planning and being somewhere else, I would have missed most of the ride and not have felt the same sense of satisfaction and peace. I have to admit that I had to bring my mind back a few times, but that’s what happens for most people.

Part of being mindful is recognizing when we’re not and bringing our attention back to the present moment. This may mean going through that process 20 times a minute, especially for those with ADD, but practice makes it easier to recognize when we’re veering off. I’m definitely a work in progress, but I think I’m moving in the right direction!

This is embarrassing to admit, but I took a shower this morning and I don’t remember anything about it. Well, actually I do remember turning on the water and stepping in. That’s it. While I showered on auto-pilot, my mind was somewhere else. And very busy!  I rehearsed asking the man who was mowing my lawn not to chop off my clematis. I worried about one of my children. I anticipated my afternoon of practicing qigong with a new group of people.  I planned how I could do an errand on my way to do another errand. I remembered I was supposed to call a client. And on and on, my thoughts like a jack rabbit on speed. I was even thinking about the talk I just heard by the Vietnamese Buddhist monk, Thich Nhat Hanh, on the importance of mindfulness in the present moment!  Ooops.

 My next moment of awareness was when I was dry and dressed, standing in front of the mirror and combing my very slimy hair. It was slimy because I had forgotten to rinse out the conditioner.  (It’s hard to remember things when I’m unconscious!) This was a gentle, benign reminder that it was time to slow down, take some relaxed deep breaths, and become aware of where I was, how I was feeling, and what I was doing in the present moment. And I did.

 For people with ADD or ADHD, bringing our awareness back to the present moment is a constant challenge. But if we can learn to do it as often as possible, gently and without judgment, it can help us in so many ways. Reduced stress, more conscious choices, and remembering our intentions are just a few. We can set up systems that will remind us to consciously breathe and become aware of our bodies, hearts, and minds. I have three stickers on my computer that say, “Breathe.” In a future post, I’ll talk about mindfulness triggers.

 Can any readers out there relate to what I did in the shower? At least it was only slimy hair. Are there times when you realize later how unaware you’ve been?  What happened? You can click above on Leave a Comment.