Benchekroun Soukaina <soukainabenchekroun3@gmail.

com>

Day 3: Motivation

HAPPYO <hello@gethappyo.com> jeu. 27 juil. à 13:02

À : <soukainabenchekroun3@gmail.com>

Pitfalls, challenges, motivation

Hi and welcome back!

Yesterday we talked about how CBT could help you to deal

with ADHD struggles.

Today's lesson plan:

First, we are going to discuss pitfalls and challenges.

Then we’ll have a fun task about motivation

After that, we’ll summarize what we’ve learned today

How to deal with pitfalls and

 challenges? Motivation!

Learning to cope with ADHD might be overwhelming. At

first new habits and learning new skills might feel strange,
perhaps uncomfortable and it may not lead to success
IMMEDIATELY.

Negative habits and dealing with ADHD in old ways may

feel like you are stuck in a hole and the only way to get out
of it is to use the shovel that you have.

A shovel might not be the best tool to dig out from the hole,
but nobody ever gave you a different tool. CBT in this
situation is like a ladder and using a ladder to get out of a
hole is a much easier approach than using a shovel.

However, using a new tool - a ladder or CBT, can feel

complicated and difficult at first - after all, you only know
how to use a shovel i.e. negative habits, such as
procrastination, impulsiveness and other difficulties caused
by ADHD.

Do experiment
It also helps to think about changes in terms of an
experiment - why not try something new? It’s always
possible to go back to old ways, but we fully believe that
you will have success with this treatment.

As you probably know it really well - ADHD causes

difficulties with following through. Although new habits
may seem difficult at first, with practice they become
much easier and eventually become “second nature.”

Review of previous tasks:

It does feel good to cross out some tasks in your to-do

list, doesn’t it? If there are some things you weren’t able
to do, it could go in today’s to-do list.

Also:

- Keep using your organizational system: a calendar or a

planner.
 A task for today:

IMPORTANT TASK
Motivation

Let’s focus on your motivation and reasons for change.

Motivation is crucial for any behavior change so it does
need more of our attention.

The thing is that it is quite easy to get really motivated.

It is way harder to stay motivated for a longer period of
time. BUT we have a task for you that helps to boost
motivation!

So how to do it?

Think of specific reasons why you want to change your

lifestyle, learn new habits to cope with ADHD and fill in
the table.

Here is an example and an empty table for you to use.

Download a table

One more tip:

 Looking at a calendar each day can only take 4
minutes but can have tremendous payoff in terms of
improved organisation and increased productivity.

Key takeaways

Practice is highly important so that the new skills would

become an automatic habit.

If you’re feeling overwhelmed or get frustrated with the

process - it helps to remind yourself why you’re doing this.

You are doing just great! Keep going!

See you tomorrow,

Adomas Bieliauskas
Psychiatrist-psychotherapist, CBT
specialist.

Learn to manage your ADHD, become more organized and

eliminate procrastination.
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