A Coaching Model Created by Debra Graham
(ADHD Coach, UNITED STATES)
Dot it! Keep doing it!
Be accountable to somene for each mini goal.
Say goodbye to distractions.
Commit to a plan!
Set up a realistic time based calendar for each mini goal.
Break down the goal to “mini goals” and tasks.
Spin Up Not Out!
ADHD Model
Break down the goal to “mini goals” and tasks.
- Michelangelo didn’t create the David in a day. He had to chip away at the slab of marble to nally reveal a beautiful sculpture.
Set up a realistic time based calendar for each mini goal.
- Example - Tell yourself that you are going to do 1/4 of the work between 12:30-2:30, and then reward yourself by taking a 30-minute guilt-free break.
- Double the time you think the tasks will take. Most likely if you are a seasoned procrastinator your sense of time might not be as realistic as it needs to be.
Commit to a plan!
- Get enthused about the commitment! It will make it easier to start!
Say goodbye to distractions.
- With a constant stream of entertainment always available, comes the constant temptation of distraction. To get work done more efficiently, turn off the computer, the TV, and the radio.
- Set up yourself in a comfortable work setting.
Be accountable to someone for each mini goal.
- Choose a friend, co-worker or boss to be accountable to.
- Dot it!