10 Tips for Practicing Positive Thinking (as a Tool for Managing ADD)
by Jennifer Koretsky
At first, it may seem that positive thinking and Attention
Deficit Disorder
(ADD) have nothing to do with one another. But many
of us with ADD develop negative thinking patterns because we become
frustrated by our challenges and frequent feelings of being
overwhelmed. This negative outlook then makes it even harder for us
to manage those challenges and move forward.
Practicing positive thinking allows people with ADD to focus on
our strengths and accomplishments, which increases happiness and
motivation. This, in turn, allows us to spend more time making
progress, and less time feeling down and stuck.
The following tips provide practical suggestions that you can use
to help you shift into more positive thinking patterns:
1. Take Good Care of Yourself It's much easier to be
positive when you are eating well, exercising, and getting enough
rest.
2. Remind Yourself of the Things You Are Grateful For.
Stresses and challenges don't seem quite as bad when you are
constantly reminding yourself of the things that are right in life.
Taking just 60 seconds a day to stop and appreciate the good things
will make a huge difference.
3. Look for the Proof Instead of Making Assumptions. A
fear of not being liked or accepted sometimes leads us to assume
that we know what others are thinking, but our fears are usually not
reality. If you have a fear that a friend or family member's bad
mood is due to something you did, or that your co-workers are
secretly gossiping about you when you turn your back, speak up and
ask them. Don't waste time worrying that you did something wrong
unless you have proof that there is something to worry about.
4. Refrain from Using Absolutes Have you ever told a partner. "You're
ALWAYS late!" or complained to a friend "You NEVER call
me!"? Thinking and speaking in absolutes like 'always' and
'never' makes the situation seem worse than it is, and programs your
brain into believing that certain people are incapable of
delivering.
5. Detach From Negative Thoughts. Your thoughts can't hold
any power over you if you don't judge them. If you notice yourself
having a negative thought, detach from it, witness it, and don't
follow it.
6. Squash the "ANTs". In his book “Change Your
Brain, Change Your Life,” Dr. Daniel Amen talks about "ANTs"
- Automatic Negative Thoughts. These are the bad thoughts that are
usually reactionary, like "Those people are laughing, they must
be talking about me," or "The boss wants to see me? It
must be bad!" When you notice these thoughts, realize that they
are nothing more than ANTs and squash them!
7. Practice Lovin', Touchin' & Squeezin' (Your Friends and
Family). You don't have to be an expert to know the benefits of
a good hug. Positive physical contact with friends, loved ones, and
even pets, is an instant pick-me-up. One research study on this
subject had a waitress touch some of her customers on the arm as she
handed them their checks. She received higher tips from these
customers than from the ones she didn't touch!
8. Increase Your Social Activity. By increasing social
activity, you decrease loneliness. Surround yourself with healthy,
happy people, and their positive energy will affect you in a
positive way!
9. Volunteer for an Organization, or Help another Person.
Everyone feels good after helping. You can volunteer your time, your
money, or your resources. The more positive energy you put out into
the world, the more you will receive in return.
10. Use Pattern Interrupts to Combat Rumination. If you
find yourself ruminating, a great way to stop it is to interrupt the
pattern and force yourself to do something completely different.
Rumination is like hyper-focus on something negative. It's never
productive, because it's not rational or solution-oriented, it's
just excessive worry. Try changing your physical environment - go
for a walk or sit outside. You could also call a friend, pick up a
book, or turn on some music.
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