Benchekroun Soukaina <soukainabenchekroun3@gmail.

com>

Day 1: A calendar or a planner.

HAPPYO <hello@gethappyo.com> mer. 26 juil. à 10:25

À : <soukainabenchekroun3@gmail.com>

What is ADHD + calendar

Hello and welcome to Day 1!

Today's lesson consists of 3 simple steps:

 A brief introduction to ADHD.

The daily task: how to use a calendar and planner

Summary of the lesson.

What is ADHD really?

Let's start off by clearing up some things about adult ADHD.

It's not about being lazy or lacking self-control. It's a
mental health disorder with a strong biological component
that's characterized by hyperactivity, impulsivity, and
difficulties focusing attention.

In the past, ADHD was often thought of as only a childhood

disorder, but it's now recognized that it can persist into
adulthood. In fact, the estimated prevalence of adult ADHD
is 4%, so you're definitely not alone. We're thrilled that
you've taken action and are participating in this program to
manage your ADHD.

Adult ADHD

Adult ADHD symptoms may look different than those in

children. Hyperactivity may decrease, but impulsiveness,
trouble paying attention, and restlessness may still be
present.

However, many people with ADHD lead happy,

successful lives, and we hope to help you improve
yours even more.

Treatment for adult ADHD typically involves a

combination of medication and psychotherapy.

While medication can be helpful, it's only part of the

solution, as it doesn't provide new skills and strategies
for dealing with ADHD symptoms.

That's where cognitive behavioral therapy

(CBT) comes in. CBT focuses on learning
specific skills and practicing them regularly, as
well as developing active problem-solving
strategies.

This can boost self-esteem, increase productivity, and

improve overall well-being for adults with ADHD. That's
what we'll be doing in this program.

A task for today:

EASY TASK
Calendar or a planner

Let’s start with your first task.

Today’s task is to start scheduling your daily

activities in a planner or a calendar.

I know you've tried to use the calendar more than once.

And it's very likely that you've failed. And that's normal -
it happens to people with ADHD. But this time will be
different.

And it doesn't matter how many days you plan ahead.

The most important thing is that you make at least one
little step at a time. At least one day ahead.

A comfortable calendar will be your foundation that will

help you to plan your activities, tasks and appointments.
It will help you to plan ahead and keep track of all
arranged activities.

If it’s convenient for you, you can use the Happyo ADHD
Planner:

Download Happyo Planner

Please, don’t skip this task. You might skip some if

you’re naughty but this one will be the foundation and we
will remind you to use it every day.

ABOUT THE CALENDAR

So, how to make your calendar work?

We usually use Google calendar or Outlook for our

calendar needs. If you also have a work calendar, you
can make a personal one on the same platform and
connect them. You can also use different colors to
separate work and personal events.

Other people prefer planner books because they are

less distracting and that is a very strong argument.
You can definitely use a notebook or even a huge
whiteboard. Either way, it works - just pick one.

Also, please note that we will keep saying “calendar” but

have in mind that we mean calendars, planners,
whiteboards, etc. - anything that you choose to use.

Your calendars should be able to connect with your

phone, so you can check it easily.

The key is to add appointments as soon as we

make them, either on our phone or computer. If we tell
ourselves we'll add it later, we may forget. It's important
to put them in the calendar right away so we don't lose
track of it.

ABOUT THE CALENDAR

Paper planner

If you prefer to use a paper planner, much of this advice

 still applies. The goal is to keep everything in one place,
and to keep the system as simple as you can.

Even though a simple system might still be difficult, don't

give up if it's not easy at first. Remember, as we try
different things, we will learn more about ourselves.

Your planner or calendar will play a tremendous part in

reducing your ADHD symptoms. Start using it EVERY
DAY.

In a calendar, write down everything that you have

planned for today. Then try scheduling your next week. If
you succeed in that, schedule another week or even a
month. That may depend on how stable your schedule
is.

If you feel it's really hard, try to plan at least two days.

One more tip:

Think of the last attempts to use a calendar. If they

failed, can you figure out the reasons and how can you
avoid them this time?

Key takeaways
Congratulations on starting this course and making a
change in your ADHD symptoms.

Learning new specific skills and practicing them

regularly, learning active problem-solving is what makes
self-esteem higher, increases productivity and overall
improves well-being of adults with ADHD.

A comfortable calendar will be your foundation that will

help you to plan your activities.

There you go, you've completed the first task - good job!

Tomorrow we'll talk about how CBT can help you and
learn how to use To-Do list.

See you soon,

Adomas Bieliauskas
Psychiatrist-psychotherapist, CBT
specialist.

Learn to manage your ADHD, become more organized and

eliminate procrastination.

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