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ADHD Skill Package 100 - Coggle Diagram

- - - - What are five things that interest you?
      - When did you feel most appreciated?
      - What are the three biggest successes in your life?
      - How did you succeed this week?
  - - - Write out the goal
      - Write out the purpose of the goal
      - Write out one action step - what’s one small task you can do today that would bring you closer to your goal?
  - - - Use these phrases and questions in your motivation self-talk routine:
      - “I can do hard things.”
      - “I will review my goal list as a reminder of how important this is to me and that my time is limited.”
      - “Every time I say, ‘I don’t feel like it,’ I postpone my goal-getting.”
      - “How good will I feel when this is done?”
  - - - 心理治療與冥想有用, 但以下方是同樣有幫助
        
        Build your emotional vocabulary. Research shows that high emotional granularity, or the ability to precisely express an emotional experience, is linked to better coping and mood regulation6. Each day, take a few minutes to learn or revisit words that better describe your feelings. Rather than sad, you may find that you’re feeling despondent or low-spirited. Accurately labeling your emotions can also work to shift perspective, particularly for a negative feeling.
        
        Turn the channel. When you’re feeling stuck, think of your past accomplishments and episodes of perseverance as if you were flipping through the channels of a TV. It’ll remind you of what you’re capable of and give you hope.
        
        “Flexible Thinking Now!” is a call to try another perspective on an emotion. Think: What would an observer say about your situation? What would your future self say?
        
        Take a broader perspective. Focus on resources that can help you solve a problem, like asking for help.