IT'S ADHD- FRIENDLY!

ATTENTION KILLERS
FEELING OVERWHELMED? TRY GETTING CLEAR ON THE SOURCE OF
THE FEELING IN ORDER TO REFOCUS YOUR ATTENTION.

TIRED
STATE

S
HUNGERY
UNMEDICATED
WHAT AM I FEELING RIGHT EMOTIONAL
NOW? STRESSED

LIMITING BELIEFS
THOUGHTS

T
LACK OF SELF TRUST
PERFECTIONISM
WHAT AM I THINGING BLACK + WHITE
RIGHT NOW? THINKING

WHY DOES THIS

INTEREST MATTER?

I
HOW WILL I FEEL WHEN
IT'S COMPLETE?
WHAT IS MY LEVEL OF
HOW WILL I CELEBRATE
INTEREST IN THIS TASK?
SUCCESS?

WHO CAN OFFER

CLARITY
CLARITY

C
WHAT DOES DONE LOOK
LIKE?
DO I KNOW WHAT I'M IS THERE AN EXAMPLE
DOING AND WHY? OR TEMPLATE I CAN
WORK FROM?

DOES THIS REQUIRE AN

KNOWLEDGE

K
EXPERT?
IS THERE A RISK OF
DO I HAVE THE SKILLS TO BREAKING SOMETHING?
COMPLETE THIS TASK?

HABITS + ROUTINES
STRUCTURE

S
EXPECTATION MNGMT
BOUNDARIES +
WHAT SUPPORT DO I NEED LIMITATIONS
TO MOVE FORWARD? CLUTTERED MIND +
SPACE

CAREN MAGILL ATTENTION BARRIERS

 IT'S ADHD- FRIENDLY!

ATTENTION BOOSTERS
ONCE YOU CAN IDENTIFY THE REASON FOR YOUR OVERWHELM,
EXPLORE THESE SUGGESTIONS FOR REGROUNDING.

GO TO BED
STATE

S
EAT SOMETHING
TAKE DEEP BREATHS
WHAT AM I FEELING RIGHT TAKE A WALK OUTSIDE
NOW? TALK TO SOMEONE

CHALLENGE YOUR
THOUGHTS

T
BELIEFS
FOCUS ON WHAT
WHAT AM I THINGING WORKS
RIGHT NOW? USE YOUR STRENGTHS

RESPARKELIZE THE TASK

INTEREST

I
ALIGN YOUR OUTCOME
TO YOUR VALUES
WHAT IS MY LEVEL OF LEVERAE YOUR
INTEREST IN THIS TASK? STRENGTHS

ASK QUESTIONS
CLARITY

C
ASK FOR MID-POINT
CHECKINS TO ENSURE
DO I KNOW WHAT I'M YOU'RE ON TRACK
DOING AND WHY? AS FOR EXAMPLES

GOOGLE IT
KNOWLEDGE

K
ASK FOR ASSISTANCE
BE WILLING TO ACCEPT
DO I HAVE THE SKILLS TO THAT YOU KNOW MORE
COMPLETE THIS TASK? THAN YOU THINK YOU
DO

ESTABLISH SELF-CARE
STRUCTURE

S
ROUTINES
IMPROVE YOUR
WHAT SUPPORT DO I NEED ENVIRONMENT
TO MOVE FORWARD? GET SUPPORT

CAREN MAGILL ATTENTION BARRIERS

 IT'S ADHD- FRIENDLY!

MY ATTENTION BOOSTERS
RECORD YOUR OWN REGROUDING PRACTICES SO THAT YOU HAVE
THEM AVAILABLE WHEN YOU NEED THEM!

STATE

S WHAT AM I FEELING RIGHT

NOW?

THOUGHTS

T WHAT AM I THINGING
RIGHT NOW?

INTEREST

I WHAT IS MY LEVEL OF
INTEREST IN THIS TASK?

CLARITY

C DO I KNOW WHAT I'M

DOING AND WHY?

KNOWLEDGE

K DO I HAVE THE SKILLS TO

COMPLETE THIS TASK?

STRUCTURE

S WHAT SUPPORT DO I NEED

TO MOVE FORWARD?

CAREN MAGILL ATTENTION BARRIERS