Monday, 11 April 2016

CBT for ADHD, week 1

NB: (To later be removed) I realise this is a bit sudden especially after such a mass gap in posting, but I was diagnosed with adult ADHD, specifically the inattentive type. I'll put another explanatory post up and backdate it later, but the summary is: My brain is screwed, and this explains why I have such issues with the details of adulthood. (Also, problems updating a blog.) Edit: I never updated this and probably never will, so deal with it.

This week I began CBT for my ADHD, so I'm going to try and note the results here both to see how I'm doing, and to document the process in case anyone is interested.

My sessions are currently on Friday evenings and this week I've come away with several goals to complete over the week. I'm sort of loosely using this book: My therapist described it as "In this field there are good books and there is many bullshit. This publisher doesn't make bullshit". To the point. Anyway, it's recommended by Dr. Barkley, which is a good stamp of approval for me.

So first I identified that one of my biggest problems is when I avoid an activity which would be small and no effort, but in putting it off I make a huge problem build up for the future. I particularly have an issue with reading and answering physical and electronic mail, so that is my first task.

1. When I re-enter the house in the morning, whether it's from dropping my son off on his way to school, or whether from work, I will check the postbox and carry up the mail.

2. I'll sit down and drink my coffee and eat some breakfast, but NOT at the computer and not while reading the mail. I'm not supposed to multi-task. He wants me to finish one task before I start the next so that the tasks aren't forever unfinished leaving a trail of destruction in my wake. (This is another problem that I wanted to address.) So after this, I should take my plate and cup and any other things back to the kitchen and refill the dishwasher.

3. Then I can turn on my computer, but only to check email. I should throw away the bullshit (I'm not sure that he really gets that bullshit is an offensive word? I don't know. But it's hilarious.) and decide what actions, if any, need taking. If the action is small then I should do it immediately. If I can't do it immediately, then I should decide when I will do it. The same for physical mail. If I find myself thinking "Oh but it will be too difficult, I'll do it later" then I'm supposed to counter that by thinking "No fortune telling. Just try it."

4. My other task for this week, which is more of a week-long task, is to figure out how often I should do things like laundry by counting how many clothes and other things we use in a typical week. I already feel a little overwhelmed so it might only be laundry to begin with that I work out, but I can extend it to other things if I want to and have time. (My current tactic with laundry is to forget that it is a thing until we all run out of socks and then try to do three loads in one day, forgetting the last one and leaving it to moulder for a week.)

5. I should also read the chapter on prioritising and writing a to-do list and maybe anything preceding this, again, if I have time.

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