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Explore articles and insights on navigating life transitions, ADHD, and personal growth

6 Tips for Managing Life Transitions (with Confidence)

6 Tips for Managing Life Transitions (with Confidence)

Life transitions can be exciting, full of possibilities, and packed with hope for what’s to come. But they can also feel overwhelming. Balancing the demands of work, family, relationships, and your own well-being during times of change can leave you feeling stretched thin.

When life throws something new your way, it’s natural to find yourself at a crossroads, wondering which path to take.

Research shows that significant life transitions can influence our personality traits, shaping how we see ourselves and our roles in the world. These shifts might feel unsettling, but they also present an incredible opportunity for growth and self-discovery.

If you’re navigating a life transition, the good news is that you don’t have to do it alone. Therapy can provide the clarity, tools, and support to help you face these moments with confidence and resilience.

The Challenges of Life Transitions

Life transitions take many forms:

  • Starting university or a new career.
  • Adjusting to life with ADHD as an adult.
  • Navigating the changes that midlife brings.

While these shifts can bring exciting opportunities, they often stir up feelings of uncertainty, self-doubt, or even fear. You might wonder whether you’re making the right choices or how to handle the challenges ahead.

By taking small steps forward, you can build the confidence to approach these transitions with clarity and calmness.

  1. Embrace Change with Self-Compassion

It’s normal to feel unsure or anxious when life changes. Instead of criticising yourself for not having everything figured out, try to extend the same kindness you’d offer a friend in your position.

Try this: At the end of each day, write down one kind thing you can say to yourself about how you handled the day’s challenges. For example, “I’m proud of how I stayed calm during that meeting” or “It’s okay that I needed a break today.”

2. Create a Clear Vision of Your New Path

Take a moment to picture where you’d like to be after this transition. What does your ideal life look like? Writing down your goals and breaking them into smaller, more achievable steps can make even the most significant changes feel manageable.

Try this: Write down one goal for the week and list three small actions to help you achieve it. Ensure you take the time to feel a sense of pride when you reach your goal, as this will serve as the driver to move you forward.

3. Stay Present in the Moment

It’s easy to get caught up in ruminating about the past or worry excessively about the future, but staying focused on the present can help reduce overwhelm. Mindfulness techniques, such as deep breathing or grounding exercises, are powerful tools for staying calm and clear-headed.

Try this: Close your eyes and take five slow breaths, focusing on the sensation of air moving in and out of your body. Notice how your shoulders and chest feel as you exhale tension. Thoughts may come into your mind, but allow them to pass without judgment, and then refocus on your breathing.  Find breathing exercises that work for stress on the NHS website.

4. Build a Support System

Transitions can feel isolating, but you don’t have to go through them alone. Talking things through with supportive friends, family, or even a therapist can help you process your feelings and feel more connected.

Try this: Reach out to a trusted friend or join an online community that relates to your experience. Sharing your story can make the load feel lighter. You may be surprised as there are often people experiencing similar challenges, and it can be helpful to connect with someone who has lived experience of the changes you are working through.

5. Establish Healthy Routines

During transitions, maintaining structure in your day can create a sense of stability. Simple routines, like regular exercise, journalling, or scheduling quiet time, can help you feel more grounded and in control.

Try this: Create a morning routine with three calming actions, like stretching, sipping a cup of tea, or setting an intention for the day. A healthy routine doesn’t have to involve oodles of self-care techniques; remind yourself that often less is more.

6. Reframe Negative Thoughts

Big changes often come with self-doubt or fear of failure. Learning to challenge and reframe negative thoughts into positive ones can transform your outlook.

Try this: When you catch yourself thinking, “I’ll never manage this,” replace it with, “I’m figuring it out step by step.”

Happy female student standing outside university signifying transitioning into student life

Navigating University and Entering the Workforce: Emma’s Story

Emma, a university student, came to me during her final year. She felt overwhelmed by upcoming deadlines, her dissertation, and the challenge of balancing studies with an active social life. Together, we worked on breaking her tasks into more manageable steps, prioritising self-care, and finding a routine that made her feel organised and more confident.

After graduation, Emma faced new challenges: adjusting to life back home and transitioning into her first ‘real’ job. She worried about leaving her university friends behind and stepping into the unknown world of a 9-to-5 role.

Through therapy, Emma learned strategies for managing her anxieties, preparing for interviews, and creating boundaries between work and personal life. I’m so proud of how she overcame her fears, adapted to her new routine, and built a balanced and fulfilling life.

Emma’s story is a reminder that even the most overwhelming transitions can become stepping stones to growth.

The Benefit of Personalised Support

Life transitions are unique for everyone, so a personalised approach can make a huge difference. Through therapy, you can develop insights, tools, and strategies tailored to your personal needs, helping you navigate change with confidence.

I use a holistic approach to support my clients, addressing the mind, body, and spirit. By incorporating mindfulness, practical tools, and self-compassion, we create a pathway that empowers you to move forward.

man standing looking at two roads decided which direction to go representing life transitions

A Holistic Approach to Life Transitions

Navigating life transitions holistically means addressing the mind, body, and spirit together. This interconnected approach acknowledges that emotional health, physical well-being, and mental clarity are important when managing change.

For instance, mindfulness techniques can reduce stress and enhance focus, while lifestyle adjustments such as maintaining a healthy diet and engaging in some physical activities support overall wellness.

Incorporating self-compassion practices nurtures emotional health and creates a grounded pathway, empowering you to move forward with confidence.

Clear Haven Therapy: Therapeutic Services

Pluralistic Counselling: By drawing on techniques from different therapeutic approaches, we can address your concerns in a way that feels right for you. Whether your are finding a sense of direction, processing past experiences, or managing emotions, counselling can offer insights and strategies for creating a more balanced life.

Rapid Transformational Therapy (RTT): This powerful hybrid approach helps identify and reframe deep-rooted limiting beliefs. It’s particularly effective for those struggling with phobias, feelings of not being good enough, or anxiety. By combining techniques such as hypnosis and cognitive behavioural therapy, RTT facilitates transformative change.

Life Coaching: Coaching focuses on personal growth and achieving goals aligned with your values. In times of transition, I help with the structure, motivation, and accountability needed to reach goals, build confidence, and maintain clarity.

ADHD Coaching: ADHD coaching provides practical strategies for managing the unique demands of life transitions. Together, we’ll develop approaches that use your strengths, enabling you to thrive in the areas that matter most.

Embracing Life Transitions: University, Midlife, and Beyond

Whether you’re moving from university to the working world, navigating midlife changes, or discovering you have ADHD in adulthood, therapy can provide the support you need. For students transitioning into the workplace, therapy creates a supportive space to address lifestyle changes, time management, and clarity in career paths.

Midlife often invites reflection and reassessment of life’s direction, from navigating menopause to exploring new career opportunities. Therapy allows you to reconnect with what truly matters, rediscovering past interests or finding new passions that resonate with your current lifestyle.

Book a Discovery Call

If you’re navigating life transitions and feel that additional support could make a difference, please book a discovery call. I’ll be happy to help you on your journey.

8 Self-Esteem Tips for University Students with ADHD

8 Self-Esteem Tips for University Students with ADHD

Self-esteem is a person’s overall sense of value and self-worth, profoundly influencing every aspect of life. For university students with ADHD, improving self-esteem is particularly important. High self-esteem can enhance your academic success and social interactions, optimising your university experience.

Understanding Self-Esteem  

High self-esteem impacts academic success, relationships, career choices, personal growth, and happiness. For students with ADHD, developing self-confidence strategies is essential to increasing self-esteem. 

If you have high self-esteem, you will recognise your strengths, be comfortable with your flaws, and have the resilience to manage setbacks or criticisms.

Low self-esteem may manifest as a negative view of yourself, uncertainty about your opinions and abilities, challenges in decision-making, and poor response to criticism.

Even if you haven’t been formally diagnosed with ADHD, you may recognise many of its traits in yourself. Not all adults choose to pursue an official ADHD diagnosis, as it’s a personal decision based on individual circumstances and preferences. As a Counsellor and ADHD Coach, I focus on tackling the challenges posed by these traits, aiming to enhance your quality of life and make daily living more manageable.

If you are a university student with ADHD, this blog will help you optimise your self-esteem, enabling you to succeed academically and socially throughout your university years. 

Smiling university student with ADHD feeling confident and happy while holding study books, representing self-esteem tips for students with ADHD

Case Study: Work on Self-Esteem with Megan

In a recent coaching session, I worked with Megan, a student who identified “adaptability” as one of her key strengths. Megan shared a story about planning a trip with a friend who cancelled at short notice. Despite feeling disappointed, Megan decided to continue the trip as a sole traveller, which was an amazingly empowering experience.

During coaching, we discussed how this situation highlighted her adaptability and showcased her strengths in decision-making, resilience, and independence—critical factors in increasing self-esteem and boosting confidence.

Recognising these strengths helped Megan, who was uncertain about her academic journey, gain clarity and increase her self-confidence. Consequently, she has made significant progress in her academic success.

This example illustrates how identifying and embracing your strengths can enhance self-esteem and equip you to overcome challenges effectively, contributing to tremendous academic success.

8 Academic Success Tips for Improve Self-Esteem

1. ADHD and Embracing Your Strengths

You can boost your self-esteem by embracing your unique strengths. You will have many strengths, but if you have low self-esteem, you may need to recognise them. Take a moment to appreciate and embrace your strengths, talents and capabilities.

It could be your creative thinking, ability to hyperfocus, lateral solid thinking skills, engaging communication, or natural spontaneity. Embracing these qualities can elevate your self-esteem and empower you to approach life confidently.

To identify your strengths, try jotting them down on paper or use downloadable worksheets. Reflect on moments where you’ve actively used these strengths; visualising specific events can help you recall them in detail.

As you do this, you may uncover additional strengths featured during those times. If you consider thoughtfulness a strength, revisit a memory where you demonstrated thoughtfulness. Reflect on what other strengths you displayed at that moment.

2. Set Goals as a Student with ADHD

Setting goals can give you, as a student with ADHD, a clear sense of direction, making it much easier to navigate your academic and personal journey effectively. Think of goals as your signposts. They aren’t rigid; they can adapt and change as new opportunities come your way. They serve as a solid starting point but leave room for exploring new and exciting pathways.

Avoid placing limitations on your abilities. Whether you want to achieve something academically or personally, please write it down or visualise yourself succeeding. Divide big goals into smaller, achievable tasks to sustain momentum and monitor progress.

Celebrate each task completed with self-praise and acknowledge the sense of empowerment it brings. Use these achievements as the motivation to continue towards your larger goals.

Consider obstacles as part of the process and approach them with self-compassion rather than viewing them as setbacks and failures. Reframe challenges as opportunities for personal growth, reinforcing your resilience and determination.

3. Finding Your Voice: Advocate for Yourself

ADHD can affect your communication skills, especially if you have articulation disorders that affect speech and language. You might find it challenging to organise your thoughts clearly or need help with pronunciation, making it difficult to express yourself effectively.

Sometimes, you might interrupt others or speak impulsively, leading to misunderstandings and frustrating communication.

These challenges can affect your confidence in communicating with others. However, understanding these difficulties and getting the proper support, such as speech therapy or counselling, can help you improve your self-esteem and communication skills.

Remember, your voice matters; your unique perspective and experiences value every conversation and situation. Advocating for yourself is a powerful way to increase self-esteem and boost confidence.

You assert your self-worth by standing up for your needs, preferences, and boundaries. Consistently doing this reinforces the belief that you are capable, deserving, and worthy of respect, ultimately improving your self-esteem.

  • Identify your Communication Barriers:  Recognising these barriers can help you develop strategies to overcome them and enhance your communication skills.
  • Identify your needs:  Understand what accommodations you require, such as a quieter workspace, extended deadlines, or assistive technology.  Knowing your needs well helps you to prepare ahead of time.
  • Schedule a Meeting:  Arrange a meeting with the relevant person (lecturer, course supervisor or student support team)
  • Communicate Clearly: Explain your ADHD and how the challenges can impact your academic success. Use “I” statements to express your needs. For example: “I work best in a quiet environment,” “I need extra time to process information”. Be specific; do your research so you know what help is available.
  • Offer Solutions and Compromise:  Be prepared to suggest solutions and be open to compromise.
  • Build Confidence:  Practice the conversation beforehand to build confidence. You can do this by using a journal, practising with a friend, or rehearsing the conversation using a voice recording app.

4. Building Resilience

Resilience refers to your capacity to work through difficulties, adapt to challenging situations, and become stronger through adversity.

As a student with ADHD, building resilience is especially important. It helps you manage challenges like attention difficulties, staying organised, and controlling impulses.

Resilience allows one to see challenges as opportunities for growth and stay motivated even when things get tough. It also helps one handle stress better, keeps one’s mindset positive, and improves problem-solving skills.

Resilience encourages taking care of yourself and prevents you from feeling isolated.

To enhance resilience, aim to maintain a positive outlook, seek solutions to challenges, learn from your experiences, and cultivate a network of supportive friends, family, and mentors. Strengthening these abilities will aid in your academic and personal success.

5.  Emotional Regulation

Emotional regulation can significantly help students with ADHD build self-esteem. Managing emotions effectively allows you to respond to challenges calmly and thoughtfully, reducing impulsive reactions that might lead to regret or negative self-talk.

You can better control emotional responses and confidently navigate social interactions by developing skills like mindfulness, diaphragmatic breathing, grounding techniques, and cognitive reframing.

When you handle stressful situations well, you reinforce a positive self-image and demonstrate to yourself that you are capable and resilient.

This self-assurance enhances self-esteem, making facing new challenges and pursuing personal goals easier. Focusing on emotional regulation creates a stable foundation for improved self-worth and overall well-being.

6. Adopt A Healthy Lifestyle

Maintaining a healthy lifestyle is vital for enhancing self-esteem. Good nutrition, regular exercise, and mindfulness practices like meditation can significantly impact your mental and physical well-being.

Planning your days helps you maintain a regular routine. Check out my blog for daily planning tips to assist students.

7. Social Engagement

Social interactions are significant for boosting your self-esteem, especially if you have ADHD. Positive interactions validate you, give you feedback, and make you feel like you belong. They counteract any feelings of isolation or doubt you might have.

When you engage with supportive friends and family members, you receive encouragement that strengthens your confidence and self-worth.

By nurturing meaningful relationships and building a support network, you can experience higher self-esteem and overall well-being as a student with ADHD, boosting your overall well-being and academic success.

8. Meet your Role Models

Consider who you admire most, whether a family member, a peer, or someone in the public eye. Their accomplishments and personal journeys can be a great source of inspiration!

Happy university graduate with ADHD holding her certificate after academic success

Wrapping It All Up

As a Counsellor and ADHD Coach, I’m here to support you in boosting your self-esteem to improve your academic success and overall university experience. Please don’t hesitate to reach out if you need additional guidance.

ADHD Coaching Tips for Workplace Success

ADHD Coaching Tips for Workplace Success

As an ADHD coach and counsellor, I often encounter clients grappling with overwhelming workplace challenges. Many experience anxiety around going into the workplace and feelings of not being good enough, which is known as imposter syndrome. These are traits which can show up because of having diagnosed or undiagnosed ADHD.

Navigating ADHD in the workplace presents unique difficulties that require tailored strategies for success.

In this blog, we will explore techniques for overcoming the challenges adults with ADHD encounter in the workplace.

If you’re an employee navigating ADHD, this blog provides valuable tips to enhance your workplace experience. Finding fulfilment at work often triggers a positive ripple effect, improving other facets of your life, such as increased confidence, self-esteem, and motivation.

ADHD Struggles in the Workplace

Studies indicate that adults with ADHD are more likely to face job instability, frequent job changes, or periods of unemployment compared to their peers without ADHD.

Contributing factors include difficulties with time management, organisation, task completion, and maintaining focus. For instance, a person with ADHD might struggle to meet project deadlines due to poor time management or keep a clean and organised workspace.

Impulsivity, emotional dysregulation, and rejection sensitivity can further exacerbate these challenges. Despite their skills, many individuals with ADHD struggle to find workplaces that effectively accommodate their needs, leading to frustration and setbacks in their careers.

However, with the proper support, these challenges can become opportunities for growth and success.

ADHD in Adulthood: Key Insights and Strategies

Once perceived as primarily affecting children, ADHD is now widely recognised as a neurodevelopmental disorder that can persist into adulthood and may even manifest later in life.

For adults who have struggled with the traits of ADHD without understanding its cause, receiving a diagnosis can be an emotional but also a profoundly relieving experience. It validates their experiences, offering clarity and a framework for understanding why they may have faced challenges in various aspects of life, including education, work, and relationships.

Moreover, knowing they have ADHD opens doors to Counselling and ADHD Coaching, which can help them manage traits effectively and lead more fulfilling lives.  The recognition of ADHD in adulthood underscores the importance of ongoing awareness and support for individuals who may have been overlooked or misdiagnosed earlier in life.

ADHD in the Workplace: Key Traits to Identify

ADHD traits, often seen as quirks at home, can significantly impact professional environments. These include:

  • Boredom: Quickly losing interest in tasks or projects.
  • Distractions: Maintaining focus is difficult due to internal (daydreaming) or external (conversations) stimuli.
  • Forgetfulness: Struggling to remember tasks, responsibilities, or deadlines.
  • Hyperactivity: Inability to remain still.
  • Impulsiveness: Making quick decisions or comments without considering consequences.
  • Lack of relationship skills: Being overly blunt, interrupting often, or struggling with active listening.
  • Time management issues: Difficulty meeting deadlines or accurately estimating task completion times.
  • Procrastination: Delaying tasks unnecessarily.
  • Sensory Issues: Sensitivity to noise or light can significantly impact productivity and comfort, affecting tasks that require concentration and focus.

Overcommitting and People-Pleasing in the Workplace

If you have ADHD, you might notice yourself frequently overcommitting and trying to please others at work, sometimes taking on more tasks than you can handle. This tendency to people-please often arises from a desire to be helpful or a fear of letting people down, but it can result in burnout and reduced productivity over time.

Establishing clear boundaries and learning to prioritise tasks can be critical to effectively managing these tendencies and taking a more balanced and sustainable approach to work life.

Olivia’s Journey: ADHD Coaching in the Workplace

Olivia reached out to me after she was recently promoted. She faced new managerial responsibilities and interactions with senior leadership, which triggered overwhelming imposter syndrome and anxiety. Olivia also spoke of finding it particularly difficult to make decisions, which were a necessary part of her role.

We began by enhancing Olivia’s self-awareness of ADHD traits, reassuring her that her challenges were not personal failings but results of her unique cognitive processes. Despite excelling previously, she found the structured environment overwhelming, impacting her focus and productivity. ADHD Coaching sessions focused on implementing structure, time-management strategies, and organisational skills.

These strategies empowered Olivia to improve productivity, interpret feedback objectively, build confidence, increase self-esteem, and foster positive relationships. Olivia’s journey underscores the transformative impact of tailored ADHD management strategies, facilitating both personal and professional growth. Olivia’s story illustrates the potential for growth and success with practical strategies in place.

Successfully Managing ADHD in the Workplace

Managing ADHD effectively at work requires a combination of strategies and support. Communicating openly with employers about your condition to explore potential accommodations and support.

Companies can support their employees in various ways, including providing equipment such as assistive technology, noise-cancelling headphones, or a quiet workspace. Additionally, a government-funded program called Access to Work helps employees and employers by offering services such as specialist equipment, software, and ADHD coaching.  You can find some additional information on my Access to Work blog.

Practical Strategies for Managing ADHD in the Workplace

Focusing Tools:

  • Create checklists
  • Minimise distractions by turning off phones
  • Schedule specific times for returning calls
  • Use sticky notes for reminders
  • Allow extra time for task completion
  • Take regular breaks to recharge
  • Start your workday earlier to reduce distractions

Time-Management Tips:

  • Set alerts for deadlines using phones or computers
  • Use timers for tasks to maintain focus
  • Break larger tasks into smaller, manageable parts
  • Rotate tasks to sustain interest
  • Find an accountability partner for support

Communication Strategies:

  • Practice active listening
  • Seek repetitions if needed for understanding
  • Keep conversations concise and on-topic
  • Slow down speech to allow participation from others
  • Learn to read body language for improved communication

Centering Techniques:

  • Engage in breathing and relaxation techniques like yoga or meditation to manage impulsivity.
  • Identify triggers for impulsive behaviours and develop strategies for handling them effectively.

Keep track of the most effective strategy so you can utilise it when needed.

Turning ADHD Traits into Workplace Strengths

ADHD traits also bring unique advantages to the workplace.  Individuals with ADHD often demonstrate creativity, generating innovative ideas and solutions by thinking outside traditional norms.

Their hyperfocus on engaging tasks allows for deep, quality work and breakthrough insights. Despite challenges, their ability to multitask effectively can be beneficial in fast-paced environments requiring quick thinking, adaptability to change, and problem-solving under pressure.

These traits contribute to a dynamic and productive work environment when supported and directed.

Wrapping It All Up

Many individuals with ADHD face significant challenges in the workplace, but with proper understanding, support, and strategies, they can thrive professionally. If you’re struggling with ADHD at work, remember that seeking support is crucial.

As a coach and counsellor specialising in ADHD, I offer a tailored approach to help you manage ADHD effectively and achieve a more productive and less stressful work life. You’re not alone in this journey; resources and professionals are ready to help you.

Students with ADHD – Daily Planning Tips

Students with ADHD – Daily Planning Tips

Navigating the transition from school to university life can be exciting. However, it can be challenging, especially for students who are neurodivergent. A significant new report undertaken at Bristol University has revealed that one in seven students have ADHD or Autism, which equates to around fourteen per cent of all students.

The report revealed there is a much higher chance of students with autism and ADHD presenting with other neurodevelopmental conditions, such as dyspraxia and dyslexia or mental health conditions, such as anxiety, depression and personality or eating disorders.

This blog will examine how creating an ADHD-friendly schedule can help students with ADHD navigate university life.

ADHD affects executive functions crucial for planning, organising, managing time, making decisions, and regulating emotions.

Whether you are undiagnosed or received a childhood or adulthood diagnosis of ADHD, this blog will offer tips on how to maximise your university experience.

Structuring an ADHD-Friendly Schedule for University Students

By taking the reins and meticulously planning an ADHD-friendly planner, you can harness your time management skills, effectively prioritise tasks, and balance your academic and personal life. This sense of control can empower you, making you feel confident and in charge, and lead to a more fulfilling university experience.

Creating an ADHD-friendly schedule includes developing an effective morning routine and using specific study strategies tailored to the ADHD mind. At first, this might appear difficult or unachievable. However, establishing a routine can provide advantages, such as lowering stress and anxiety, improving academic performance, and maximising your overall university experience.

What is ADHD Paralysis?

ADHD paralysis, also known as ‘task paralysis,’ is a common experience among people with ADHD. It’s like when you know you have to do something important, but you just can’t seem to start or finish it. This can be because you’re not sure where to begin, you’re worried about not doing it perfectly, or you feel overwhelmed by how much there is to do.

As a result, individuals may struggle to initiate or maintain focus on activities, leading to procrastination and heightened stress. Understanding and addressing ADHD paralysis involves breaking tasks into smaller steps, setting clear goals, and employing organisational tools to improve focus and productivity.

8 Daily Planning Tips for Students with ADHD

1. Time Management: Creating an ADHD-Friendly Schedule

Remember to select a planner that matches your unique needs and preferences. Whether it’s an online calendar, a whiteboard, a pinboard, or a blend of paper and pens, the choice is yours. This autonomy can be liberating and contribute to a more personalised and effective study routine.

If you need to use your planner as intended, view it as an opportunity for change. Rather than being hard on yourself, embrace the chance to get creative and enjoy the process! With various planner types available, it may take time to discover the one that suits you best. Consider factors like format (digital or physical), level of detail, and portability. The goal is to find a planner you enjoy using that helps you stay organised.

2. Schedule a Study Routine

Begin by scheduling ‘non-negotiables’ such as lectures, study sessions, and classwork. These are the anchor points of your schedule—tasks that cannot be changed or skipped. They provide structure and focus, laying a foundation for success.

Consider adding ‘negotiables,’ like exercise, relaxation time, or hobbies, around these anchors. This balanced approach ensures you prioritise academic commitments while maintaining a healthy lifestyle, giving you a sense of control.

Adjust your schedule as needed to optimise productivity and well-being.

3. Establish a Sleep Routine

Setting and maintaining a consistent sleep schedule is vital for your overall well-being, especially when dealing with ADHD and its associated conditions, known as comorbidities. Sleep disorders are common among individuals with ADHD and can significantly impact academic success.

One strategy to help you wake up on time is the ‘5-4-3-2-1 method.’ When your alarm goes off, challenge yourself to get out of bed before you finish counting to one. This can help you start your day promptly and avoid the temptation to press the snooze button.

Adjust your sleep habits gradually until you find what works best for you, recognising that this process may take time, especially if you stay up late. Crafting an ADHD-friendly schedule involves balancing academic commitments with social interactions. Nurturing friendships and engaging in social activities while prioritising academic responsibilities is essential.

When planning to attend events, consider your schedule for the following day and make informed decisions about alcohol consumption by eating beforehand, staying hydrated, and alternating between alcoholic and non-alcoholic drinks.

Schedule social gatherings on lighter workload days to enjoy them fully without compromising your sleep or studies.

4. Organise your Morning Routine

Consider your morning routine before lectures—showering and heading straight out, enjoying a leisurely breakfast, meditating, exercising, or any other activity you prefer. Creating a realistic and sustainable schedule is critical.

Organising your belongings the night before can streamline your mornings. Pack everything you’ll need the next day and place it by the front door. Spend just five minutes before bed on this simple task.

Visualisation is a powerful technique for mentally preparing yourself. Take a moment to visualise your plans for the day ahead. Visualisation can prompt you to gather essentials like books, folders, and snacks.

Establishing this basic routine can significantly enhance your overall success as a student. Visualisation involves creating mental images of your goals and the necessary steps. It aids in maintaining focus, recalling essential details, and making informed decisions.

This revision maintains the flow while clarifying the steps and emphasising the importance of visualisation and organisation in student success.

5. Maximising Your Morning Routine

Use a timer to measure task durations accurately. For instance, note that it takes twenty minutes to shower and jot it down. Also, remember to account for commute time from home to class. Record these timings on paper and place them where they are easily visible. Maximising your morning routine is crucial for staying on schedule and arriving punctually.

An analogue or wall clock can help maintain focus. Using a mobile phone may lead to distractions—Minimise interruptions as much as possible in the morning.

Morning procrastination is common, especially for those with ADHD. If you anticipate checking social media or spending extra time on breakfast, allocate specific time slots and set alarms to manage your schedule effectively.

This version maintains the flow while ensuring clarity. It emphasises the importance of time management and minimises distractions in the morning routine.

6. Establish Regular Mealtimes for Energy Maintenance

Maintaining steady energy levels through regular meal and snack times is crucial for sustaining productivity and focus throughout the day. Planning each evening to organise meals and snacks for the following day promotes healthier eating and reduces impulsive decisions. Work towards achieving a balanced diet that incorporates carbohydrates, healthy fats and proteins,

This mix provides sustained energy and helps prevent sudden energy crashes. Keeping well-hydrated is equally essential; drinking adequate water throughout the day supports energy levels and prevents fatigue caused by dehydration.

To maintain stable energy levels, avoid sugary snacks that can lead to rapid changes in blood sugar levels. Instead, opt for snacks like nuts, yoghurt, or fruits, which offer a more consistent energy source. Engage in mindful eating by enjoying each bite, which supports better digestion and aids in regulating your appetite.

Including these dietary practices in your daily routine promotes better energy management, enhancing productivity and overall well-being.

7. Incorporating Downtime: Maximising Student Success

Remember, your well-being is just as important as your academic success. Schedule dedicated time for self-care and social activities in your university routine to maintain a healthy balance between work and relaxation.

Allocating time for self-care not only helps prevent ADHD paralysis but also demonstrates self-appreciation and fulfilment of personal needs. Participate in activities that bring you happiness and relaxation, such as reading, taking walks, or socialising with friends, as an essential aspect of your self-care regimen.

To manage ADHD paralysis effectively, employ strategies like breaking tasks into smaller steps, setting clear priorities, using reminders, and adhering to a daily planner.

If you find yourself slipping into ADHD paralysis, acknowledge it consciously and take a small step to break the cycle. Whether grabbing a healthy drink, listening to music, or changing your environment by taking a shower or stepping outside for fresh air, any action can help you regain focus. Importantly, be kind to yourself and avoid self-criticism; instead, move forward to the next task.

8. Mastering Meditation: Techniques for Enhanced Well-Being

Meditation significantly benefits students with ADHD by enhancing focus, reducing stress, and improving emotional regulation. Regular practice can calm the mind, making it easier to manage inattention and hyperactivity. Starting with just five minutes of meditation is a great way to begin. It may take a couple of months to grasp even a short meditation session fully. Try calming breathing exercises or grounding techniques if meditation doesn’t resonate.

Below is a sample of an ADHD-friendly morning routine, but remember that your personalised routine may differ significantly, and that’s perfectly fine. There’s no one-size-fits-all solution; you can tailor these strategies to your needs and circumstances. Feel confident that you can tailor them to suit you best.

This version maintains the flow while clarifying the benefits of meditation and emphasising personalisation strategies. It encourages flexibility and adaptation to individual preferences and needs, reinforcing the message that there is no universal approach to wellness that fits everyone.

Tips for Student Success

Flexibility: Adjust your routine to find what works best for you.

Consistency:  implementing these productivity tips will assist you in crafting a robust university routine, with time, will evolve into ingrained habits

Accountability: Share your schedule with friends, family, or housemates

Rewards: Celebrate small successes to keep yourself motivated.

Wrapping It All Up

Enhance your productivity, time management, and overall well-being with a structured routine tailored to your needs. The goal is to create a routine that fits with you while remaining flexible as you refine it.

If you need support in developing a consistent and healthy university routine, my coaching practice can help. As a counsellor and ADHD coach, I play a crucial role in student success by offering personalised guidance and accountability. Together, we’ll overcome challenges and achieve your goals.

I empower students with valuable insights and tailored strategies to navigate academic and personal hurdles. My guidance will help you unlock your full potential and thrive in your university journey.

Top 5 Tips for Setting Goals and Achieving Them

Top 5 Tips for Setting Goals and Achieving Them

Much evidence supports that setting clear goals makes reaching them much more achievable. Bailey (2019) highlights in his article the importance of clear goals as he explores the necessity of action planning. In his article “Goal Setting and Action Planning for Health Behavior Change,” Bailey emphasises the importance of a structured approach to goal setting, specifically when achieving health-related outcomes. According to Bailey, action planning provides a clear path to success and ensures our efforts are focused and effective.

Setting goals is not just about achieving them; it’s about taking control of our lives and doing meaningful things for ourselves. It is easy to get distracted by life’s demands, and we must take time out. So, goal setting is not only for workplace or academic success; those personal goals are just as important. The sense of achievement we feel when reaching a goal has excellent mental health benefits, including boosting confidence and self-esteem. 

You are never too young or old to start the goal-setting process. Research by the National Foundation for Educational Research highlights that goal-setting frameworks, such as SMART goals, significantly enhance students’ motivation and academic performance (Lord, Atkinson, & Mitchell, 2008). Therefore, if you are attending college or university, it can be the perfect time to start goal-setting. 

1. Setting the Foundation: Writing and Defining Your Goals

Writing down your long-term goals is the first step towards turning aspirations into reality. Reflect on what is truly important to you and where you envisage yourself in the future. It could be in one month or year—whatever works for you. Gaining a clear vision of your goal is an important part of the goal-setting process.

If you only have vague goals, a good strategy is to get creative, design a vision board, and find photos and quotes that grab your attention.  Visualising a specific goal can bring it to life and give you a clear vision of where you want to be in the future. Also, getting creative is fun and has many mental health benefits.

Remember, a goal doesn’t have to be something extreme, such as running a marathon or skydiving (although it can be if that’s what you want!). Your personal goals can be anything that’s important to you, whether health or professional, or you want to focus on personal development goals. 

Setting one goal can positively impact other areas of your life.  For instance, a personal development goal could be to boost your confidence and self-esteem. Increasing your confidence and self-esteem can open doors to new experiences, and you will learn to trust your decisions more. Personal development goals can be the best way to set the foundations for practical goal setting. 

2. Milestone Setting: Tracking Achievements

Once you have your big goal, the next step is to break it down into smaller goals and then break these smaller goals down into more manageable tasks.  A big goal can feel overwhelming if you imagine yourself standing at the bottom of a vast mountain; the top can seem so far off, and reaching the top can feel unachievable. However, climbing that mountain can feel doable when you break it down into manageable tasks.

A good idea is to set aside time to note down everything you need to do to complete a task. Putting pen to paper can give you a clearer understanding of what you must do to achieve that task and increase your chances of success.  It can often be the smaller tasks that are the most important steps, so getting these onto paper can be highly beneficial. 

Keeping a to-do list can be an excellent way to keep you on track; you can then update it daily, marking off your achievements.  Your achievements are your driver to move forward, so it’s so important to celebrate them. When completing tasks, it can be helpful to identify any barriers you may come across and then do some problem-solving to decide how to overcome them. Balancing this with self-care is essential, as working towards your goals can be hard work. Reminding yourself of ‘why’ you want to reach your goal is another factor that will help drive you towards the finishing line.

man jumping through gap in cliffs signifying reaching your goals

3. Make Goal-Setting Achievable

I advocate for thinking big and not letting anything stand in your way, but it is also essential to set realistic goals. It’s about getting the balance right, as there are some things you need to consider when setting goals. For example, suppose the big goal is to climb Kilimanjaro. In that case, there is a lot to consider, such as physical fitness, mental well-being, the possibility of altitude sickness, booking vaccines, and available finances.  

The next step towards positive goal setting is devising an action plan. To do this, write down the different factors you need to consider. Then, note the actionable steps it will take to complete each factor. You could work on them individually, or you might work on some simultaneously.

Pushing yourself out of your comfort zone when setting goals is positive, as ambitious goals are great for personal growth. However, you also want to avoid getting overwhelmed. So, think big, but also consider your capabilities and the available resources before setting goals, tasks, and time scales.

4. Set Timeframes: Assign Deadlines to Create a Sense of Urgency

Time scales and deadlines are essential to goal setting as they keep you on track, make you accountable, and can prevent procrastination and perfectionism.  You can gauge your progress by setting target dates for each task, including the small goals. There can be room for movement with this; it can be challenging to know how long a particular task will take, as it can depend on your current situation, such as external factors.

However, having an estimated timescale can keep you motivated as you know that each minute you work on the task brings you closer to reaching the end goal. For greater goal-setting success, you must clearly understand what you must do to achieve the big goal. You can then break this down into daily tasks.

man with arms outstretched enjoying freedom representing reaching goals

5. Seek Accountability and Be Resourceful

Keeping yourself accountable is another crucial part of goal setting. It can be easy to get off track, as other exciting things might appear while you work on a task. If this happens, note down whatever distracted you and spend time on it when you have a planned timeout. Some great online accountability trackers can help with motivation and organisation and keep you accountable.

Sharing your goal with a family member or trusted friend can help keep you accountable. However, it can be a great source of inspiration if you prefer not to share your goal-setting journey with others. Try writing about it in your journal or checking if there are local groups or an online community of people who have a similar goal.

Checking your progress regularly is a great way to ensure you’re on the right track. It’s important to remember to celebrate your achievements, even if you feel they’re small steps. After all, small steps can lead to big changes. Having a list of tasks can feel daunting, so take time to look back at what you have achieved with pride.  

SMART Goals

SMART goals are a structured approach to goal setting often used by professional coaches. It is also a technique you can implement if you are self-coaching.  The SMART Goal acronym is Specific, Measurable, Achievable, Relevant and Time-bound.  Let’s break down SMART Goals and what they mean.

  • Specific: Set the goal that you want to accomplish
  • Measurable: Plan how you are going to track your success
  • Achievable: Check your goal is realistic
  • Relevant: Ensure there are beneficial outcomes
  • Time-bound: Create a deadline and prioritise tasks

Following the SMART goal criteria will ensure you clearly understand your goals and confirm they are within reach. 

note book with handwritten smart goals open on a table with glasses and sticky notes.

Empowering Yourself Through Self-Coaching

If you are self-coaching rather than working with a professional coach, a great tip is to follow the SMART goals model to keep on track. Reaching your goals can be a transformative journey that can foster growth and resilience.   

When you achieve your goals, you prove to yourself that anything is possible when you fully invest in the process. Reaching your goals highlights the power we hold within ourselves.

What to Take into Consideration When Self-Coaching:

Understanding Motivation: Intrinsic vs. Extrinsic Motivation: Consider what motivates you to achieve your goal. Is it fuelled by intrinsic satisfaction or extrinsic motivation? Subsequently, is it internal satisfaction or external rewards? Discovering the source of your motivations can help you tailor strategies to reach your goal.

Overcoming Obstacles: Handling Setbacks and Failures: Resilience is essential to goal setting, as reaching our goals can be challenging. There can be setbacks or times when you feel you have failed. Having a plan of strategies you can use in these cases can help you keep moving forward.

The Importance of Mindest: The Role of Growth Mindset in Goal Setting: It is vital to develop a growth mindset; if you feel you can never succeed in your goals, you have a much lesser chance of achieving them.  It would help if you learned to believe in yourself and your abilities.  Working on your self-esteem can help with this.

The Role of Reflection: Reviewing and Revising Goals: Goals can change, which is okay; it is recommended to review your goals periodically to ensure they are still relevant. Circumstances such as discovering new interests or significant life changes can impact the larger goals. Therefore, goals may need to be tweaked now and then. Remember to check in with yourself and track your process to ensure you are going in the correct direction.

The Power of Visualisation and Affirmations: A clear image of your goal can reinforce it and motivate you to progress. Visualising your goal can also bring it to life and make it feel real, pushing you forward on your goal-setting journey.

The Impact of Environment: Creating a Goal-Conducive Space: Your social environment is an integral part of goal setting. Finding a clear area to work in when planning or working through your goals can help you stay focused. Similarly, it can be helpful to surround yourself with others who support your dreams. If you don’t have friends or family who can help you reach out, see if there are local or online communities of people with a shared interest.

Health and Wellbeing: The Foundation for Goal Achievement: There is a real connection between physical health, mental well-being, and the ability to achieve goals. Taking care of yourself can vastly improve your chances of reaching your goal. Staying healthy involves a healthy diet, regular exercise, good nutrition, and enough sleep.

Leveraging Technology: Tools and Apps for Goal Tracking: A journal can be a great way to plan and track your progress.  However, many apps can help with this if you prefer to use digital technology.  Check-out goal tracking apps that can help you with accountability and motivation.

Goal Setting for Different Life Stages: Our goals may change as we go through life. For example, a goal you had when you were a student may differ from one you had when you were a parent. Sometimes, it is necessary to reassess your goal and decide how reaching it would fit your current life situation.

The Role of Emotional Intelligence in Goal Setting: Being aware of your emotions and how to manage them can play an essential role in goal setting. Stress, navigating relationships, and maintaining motivation can all show up when working towards a goal. The correct tools to manage these emotions healthily will help you move forward.

Case Study: From Self-Coaching to Professional Guidance

Adam, a 35-year-old IT support specialist, contacted me for life coaching as he struggled to reach his goal through self-coaching. Adam’s goal was to find satisfaction and happiness in his daily life. Adam believed he might need to change his career to achieve this, but he was feeling some resistance and couldn’t decide if this was the correct step. 

We explored Adam’s core values, long-term aspirations, and what motivated him. Adam found that creativity, adventure, and friendships were high on his list of values, but these values weren’t showing up much in his life. Subsequently, Adam recognised that his professional life was not causing him to feel dissatisfied, as he spoke positively about his role as an IT specialist. However, he recognised that work had become his sole purpose and identity. 

When Adam recognised that his time outside of work was equally important as his time at work, his overall goal changed. With this updated goal in mind, Adam structured a plan and considered any potential barriers. Adam described himself as an introvert, which he felt held him back socially. We discussed Adam’s introverted traits and how he could embrace them by focusing on his strengths and introducing self-care into his life. We also worked on his limiting beliefs around being an introvert.

Counselling and Coaching Approach

We examined Adam’s needs and preferences through a counselling and coaching approach. Adam came up with ideas that aligned with his values: creativity, adventure, and friendships. Adam tried out many new ventures before finding a hobby he is now passionate about; this has increased his social circle, and he feels he has a sense of purpose inside and outside the workplace. 

Adam’s situation demonstrates that the first step is to identify the goal entirely. Adam continued to successfully use his self-coaching skills to achieve his ultimate goal while engaged in coaching sessions. During a recent session with Adam, he expressed how these changes had added value to his life, and he now feels he has the happiness and sense of satisfaction that he was searching for when he began self-coaching. Adam felt self-coaching and professional coaching were the best route for him, and overall, he feels a great sense of accomplishment for the hard work he has put into getting to where he is today. 

To Conclude

Applying the above tips empowers you to take charge of your goal-setting journey as your coach or mentor.   Self-coaching can be highly beneficial. However, it’s also okay to reach out to a trusted friend or for professional help if you feel you would like that extra bit of support.

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