Study for the 100%

More on this later, but I've come to learn, every. single. exam. period,

that it's necessary to be familiar with ALL the content.

Fo reals.

Class notes? Yup.

Readings? Check.

Is there a study guide? Practice it at least 2-3 times, and unless the teacher looks as though s/he has put a lot of thought into it, don't just depend on what's there.

Is your teacher offering a review session? GO.

Can you make an appointment for office hours? MAKE one.

In programs where your As are at 93% (like ahem cough mine), you may as well study to get 100%. That means knowing everything to the best of your ability.

And you know what? It's possible. You CAN do it.

 And if As are what you need, whether it's for higher ed or for licensing exams, then go for them. You are investing the time anyway.

I am thinking that in addition to my daily calendar and agenda, it may also be a good idea to have a monthly calendar board on the wall with exam dates in the area you study (if that's your thing). That way, you can keep track of how far away exams and other assignments are relative to other things (oh, like you know, your life.)

Happy, confident, motivated examing, everybody. Don't give up.

adhd study skills in review

Here is a roundup of what I've found helpful in 2013 with regard to study skills. I am only starting to scratch the surface at making a sleep routine (#6), but I'm beginning to see the profound effect a routine has on sleep. During the semester, I sleep with earplugs because 1) my walls are paper thin and I can hear my neighbor sleepwalking 2) I live near three hospitals, so I'm constantly hearing sirens. It's incredible that even now that I'm home, I can't sleep without earplugs.  My ears literally throb until I use them, and I almost fall asleep immediately afterwards. Crazy!

Helpful Study Skills from the adhdSLP

1) Writing, NOT typing class notes: Someone special once told me that writing things out helps when you're trying to memorize. Writing and typing, I was told, use different parts of the brain. I will have to find an article on this, but I used to sit in class and frantically type out notes, and would listen back to class recordings and obsess about getting everything the prof said, which ended in dismal results. BUT, as soon as I printed the class slides and took up the suggestion to write, my grades soared.

2) Print out the class slides: If the prof provides slides for each class, ask the prof to make them available for the night before so you can print them out. Tell them it is extremely helpful to be able to organize your day, so you don't have to rush to print them out 10 minutes before class. It doesn't matter if they aren't quite done, or haven't been reviewed since last semester. You can always print the "good" copy later, and recopy the notes for extra practice.

3) Using different colours to write your notes: You deserve different coloured pens and pencils. You do. Because they help. Using different colours was suggested in my adhd assessment. Work out a system if you like--I don't have one--but you may find it helpful. Orange for titles, green for subheadings, blue for text. Whatever works.

I tend to prefer ballpoints since they don't bleed onto other pages. I have used these two brands:

Schneider Slider XB ViscoGlide (for medium point)

Foray(R) Advanced Ink Retractable Ballpoint Pens (for fine point)

I've linked here to Amazon just so you can see what they look like, but they're much cheaper at your local Office Depot or Staples. While I prefer fine point pens, I really appreciate the case that comes with the Schneider set of pens.

NB: Neither of them have a terribly decent green or orange pen, though: they're fluorescents that I've found hard to read. Will keep y'all posted if I find anything better.

4) Study from HARD COPY notes: You will get distracted with your computer open all the time.

5) Study in a well-lit area with lots of natural light, preferably: Natural light boosts performance. Read about it here. 

6) A healthy sleep routine (ie, sleep early, get up early): It's not just about how much sleep. A sleep routine is essential. That means, doing the same things right before you go to sleep at around the same time every night  (drinking your sleep tea (I use this: but always consult a doctor before taking anything. duh.), taking a bath, brushing your teeth, your nightime yoga, etc.)

Pick a time to stop studying, and then do your routine, and try to do that earlier than later. Say, at 9:30, drop your books, soak in your tub, and by the time you're done, you'll be sleepy-happy in bed by 10:00 pm. Avoid watching or reading anything that will get your adrenaline going or that will tempt you to stay awake.

Treat sleep as a holy, precious time for you to offer your body rest and time to regenerate itself. Did you know that the brain may wash itself of toxins while you sleep? Or that you consolidate info better over a good night's sleep? DAYUM! Gonna get me some decent sleep.

What do you find helps you study better?

blessings of a diagnosis

Almost 3 months since my official ADHD diagnosis.

Time management, life management, aren't perfect in any way,

but just

knowing

is improving

moving

going "micro" to clean up messes left behind

1) I go to bed almost every night at 2 am. I wake up at 11 and I feel disgusting. I am not taking sleep seriously. This seriously has to stop.

2) This just reminds me that I will most likely be sharing a room with someone at my aunt's place. It will either be my mom (who is needy) or grandmother (who snores rather loudly). Perhaps I should limit my time there...but how to do so tastefully, without hurting said aunt's feelings? :(

3) I am learning how to clean up messes left behind. Not trying to be philosophical here--my bedroom in my hometown was left a disaster from when I visited last summer. Now that I'm home for the holidays, diagnosis and confidence in hand, I'm in shock. SHOCK. I can't believe that I, as a human, could survive in that space for even a moment. There are CDs strewn all over the floor.  There's my cat's (clean) litter box from when I brought him over with me on the plane last summer. There's a scarf; countless plastic bags holding unknown contents; a dehumidifier; a broken heater; my window air conditioner; a broken handbag; a notebook, dirty clothing; my suitcases; a laundry basket; clothes to give away.

How the fuck am I going to deal with this??????? (Ridiculous punctuation irks me, but I think in this situation, it's warranted.)

Before my diagnosis, I quickly came to realize that the proclamation "I'm gonna clean my room now!" was is the biggest BS phrase ever. That never works. I knew I had to divvy the room up. So I got into the habit of sectioning up the room into "floor", "bed", "laundry", and "dresser tops". The converstaions in my head went something like this: "Okay--from 4-5, I will clean everything off the floor." This statement, along with countless others, also proved to be pretty futile. It would take days to get the place clean. Time would not stand still for me as I stood still, head slightly cocked to one side, staring into space with an object which I had no clue where to place in my mess of a bedroom. For a long, long time.

Today, as I basically stood on one foot (there was no room for the other given the state of the room) in the queasy realization that this HAD to be cleaned up, it finally hit me.

Bigger is not better.

Go micro. Make those steps even smaller.

What does it mean to go "micro", you ask? It means breaking your goals down to the smallest blocks possible. Survey the majority of crap all around you. What do you see? Divide them up into categories:

1) Paper
2) Plastics
3) Fabrics/Clothes
4) Etc

(Side note: I just got up to find my computer cable and I tripped on a pile of packaged gnocchi and nearly broke my face, with the chest of drawers breaking my fall. classy. and horribly scary. keep your room clean and don't let this happen to you, kids.)

Have a concrete destination for these things: let's take "paper", which I focused on today. Where does paper go depending on what's on it?

1) Recycling (clothing tags, receipts you don't need, etc)

2) The shredder (that mailed bank statement you keep getting in the mail that you *cough* haven't gotten around to cancel)

3) If soiled, the garbage (kleenex)

4) If important, in a box or according folder for bills and other important things (reciepts, bills, insurance documents, etc)

5) If an interesting article you happened to rip out of a magazine/printed out for someone, in a "box for interesting paper articles"

6) If a book, on the bookshelf

7) If a magazine, on/in a magazine rack (I would LOVE to get pretty much anything on this list) or wherever you like to place your magazines

8) If academic, in the according folder for later sorting (put a post-it stickie on the accordion folder so you don't forget)

9) What else can you think of?

Focus on the things that can be done immediately. Do you have a garbage in the room? A recycling bin? A shredder? Focus on what can be done right away, within arm's reach: this is so you don't get distracted with going in and out of rooms every other moment, and all the distractions that come along with this. Start with the things you KNOW can be disposed of in the same room. Once that's done, pick one thing that will require leaving the room for disposal. Set them aside, and then fixate your energy on bringing them to that room, doing whatever needs to be done (shredding, emptying into a recycling bin, etc), and commit yourself to coming back. Once that is accomplished, move on to the next thing that requires leaving the room.

PHEW.

Try that and let me know how it goes. I'll be reporting from here too.

Sam

6 things i wish i'd known about managing adhd

As I sit here exhausted, distracted, body stiff from months of neglecting to work out, nervous, on edge that I won't be able to cover all of my material in time, I'm realizing this blog is for these moments.

 It's meant to be an outlet to calm the anxiety that creeps up after you realize you have been staring into space for an hour petting your cat and you still have three tests in the next two days . Or whatever is is you have on your plate. 

Here are a few things I wish I'd known when I first got my diagnosis. Hopefully, they can help you work through some of your own struggles.

1) There's 5 important letters in "Learning to Manage Your Time":
 L-E-A-R-N. 

Learning. That thing we did when we were kids? That thing you're supposed to be doing when you sit in a classroom or listen to a lecture or acquire a new skills at works? It takes time. 

When I first got diagnosed, I used to visit those ADD forums, try to read up on ADHD tips, etc. Except that managing ADHD isn't a laundry list of "things" you can do. Knowing that you need to "do" certain things to change your life, isn't going to change your life. 

Just saying that you'll "study all day tomorrow" because you have a To Do List "filled out", is just about as effective as sitting in your living room willing with all your might to be turned into a unicorn.

Do not be deceived, friends. 

You need to learn the process of effective studying. This takes time to learn. 

The process of effectively doing other things that will make your life simpler to manage such as planning meals, laying out clothing and books the night before so the next morning is hassle-free as possible. This takes time to learn. 

 Do not beat yourself up if you are still struggling with time management and effective skills 2-3 months after your diagnosis. This takes time to learn. 

Repeat this to yourself when you get frustrated with how slow progress is going. Acknowledge that you are on the right track, and that you are doing the best you know how, right now. 

It may take you years to learn how to re-organize your life and see the fruits of doing so. That being said, don't make this an excuse for yourself. The other thing about learning (the thing that makes it, y'know, HAPPEN,) is that: 

2) Learning means repeating (ie, Practice). 

Was there a day you decided to beastmode it, which resulted in an awesome 2-3 weeks studying hard and you ended up doing really well on a test, paper, presentation? Reflect and take note of what you did.

How was this time round different? Did you try a new morning routine? Did you try a new place to work? How much did you exercise? How did you manage the times that didn't seem productive? How about the times you felt sad, frustrated, lonely, broken? How did you take advantage of those feelings, or turn those feelings around, or blow off steam to help you focus and retain the information you needed to? 

Tape this somewhere that you can see frequently: on your front door, your fridge door, next to your bed, your daily planner. 

Practice that and see if it works again for you. 

In no way am I saying that Practice makes Perfect. I hated it when teachers would hand back assignments with that nauseating, sing-songy "Practice makes Perfect!" I would Practice to no end, and rarely would Practice and Perfect come parading down doing the can-can together in a sparkly feather boa followed by a marching band wayyy too into the fact they're in a marching band (KWIM?? You've all seen 'em.) 

Practice makes habits, and habits make (good or bad) things happen. 

(Let's try to err on the side of good, people.)

3) Get yourself out of toxic situations that suck your energy and resolve, especially if guilt is involved. 

Not only are there a huge array of things that count as "toxic situations", this is so, so much harder to define and confront. Need someone to talk to about them? Please, open up to someone. Someone can be anyone from a counselor to a hotline operator to a trusted person in your life.  I'm always here to listen, too. 

You may be concerned that you are being selfish. You aren't. Your peace of mind and your personal opportunity to excel at whatever it is you want is worth so much more than you may have been allowing it to.

Some things that have helped me: 

-Turning my phone on airplane mode so I don't receive calls, but can still use the timer

-Not being chained to e-mail, and not keeping browsers open! Too much temptation, y'all.

-Seeing a counselor regularly

4) Just because you're on medication now, doesn't mean you still don't deserve breaks. 

Some opt to go on meds. Some don't. It's your choice. I was fairly anti-ADHD meds for a while, and back then, I used a timer to plan structured study-break/reward-study patterns. I stopped doing so once I began medication because focus improved. I was in awe. I felt strong and capable and all-holy. I shit you not. The feeling of "I CAN FOCUS NOW IN THE SAME SPOT FOR 4 HOURS WITHOUT GETTING UP. This is SACRED." leaves you feeling like you need to honour those synapsing cells now synapsing at lightning speed by letting them party and dance and whirl in and and out of the neuron's membrane like dervishes til you drop. 

Yeah...bad idea. They will screw you in the end. 

I am getting exhausted and I still get bored easily. I still get restless. I will be like "ugh. this again?" and I zone out. Is this happening to you?

I'm going start using a timer again to set concrete goals, and once the timer is done, take a break. Walk. Stretch. Get up. Move my study location. 

5) The dishes/your dirty laundry/dry cleaning/car cleaning/hair cut/ can wait until the week's over. 

Really. It can all wait. 

OR...

Have children, elderly members of the family, a health condition, so actually, some things are pressing?

Enlist help from friends, your partner, family, and your city's family assistance departments. Though I don't have children, I imagine that communication is key within the family, and the extended friends and family who are blessed to be acquainted with said family. :) d'awww. 

What is pressing that needs to be done every day, every other day, etc? How can other helps you manage your needs (time studying alone, rest, exercise)? 

6) Go to office hours for academic assistance. As often as you can. 

I always thought asking questions in office hours made you look like your secret of not being able to focus or concentrate properly would be suspected, and you'd be judged as lazy or incompetent. This couldn't be more false. This is the best resource available to make up for ADHD symptoms, because you are able to review and make up for points you didn't catch. 

Plus, asking questions in classes can be overwhelming. Heck, sitting in one surrounded by people who look like they'd rather be elsewhere is discouraging and overwhelming and for many, distracting, especially for those of us who are passionate about the topics covered in the courses. Also, not getting an enthusiastic or appropriate answer from an instructor in front of others can cause you to shut down emotionally. 

Take advantage of the time your instructors are around to give you one-on-one help. They may drop exam tips, clarify what they expect on assignments, give you more specific rubrics than they had time to cover in class, and help you focus where you need to improve on. 

But remember that your instructors are human, and that they come in every array of introvert and extrovert and kind and cold that exists on earth. Try to be as professional and kind towards them, as you expect them to be towards you. 

it's the most wonderful time of the year... exam time!

Tips to Help Us Stay Organized During Exams: 

The night before, lay your clothes out.

Seriously. It will keep you from pandering around, wondering where your clean socks and unmentionables might be, saving you an enormous amount of time.

Think ahead and plan breakfasts. 

Coffee
Make coffee the night before, and let it cool in the fridge if you like iced coffees, or just warm it up for hot coffee.

Breakfast Meal
-Consider making a big breakfast casserole  or a huge pot of yummy oatmeal for breakfast that can feed you all week!

For the breakfast casserole:

If you can eat eggs and dairy, shred or cube potatoes, any veggies, and sautee for a few minutes: meanwhile, whisk together 7-12 eggs with pepper, salt, garlic powder, cheeses, pop in a buttered casserole pan or pyrex dish, and bake in oven for an hour or so at 350, until the eggs are just set.

If you can't, no problem! Make a casserole of shredded/cubed red and sweet potatoes mixed with other veggies, soy or coconut cheese, and your choice or tofu, bean curd, or meat. Bake in an oiled pyrex or casserole pan, and bake until ready.

Make a Study Plan ON a Weekly Planner or Daily Planner Sheet

Or however you like to keep yourself accountable.

Don't have a weekly planner or daily planner sheet? Find one online. There are tons. Once I figure out how to attach things to this blog, I will upload two one-page printable daily and weekly planner I've made for myself to share with you guys. Block out times on your planner. Turn your phone off. Let people know you are studying and to leave you alone. Or, if you work best with a buddy, set a study time. Or go to the library, wherever you study best!

Have Concrete Goals Every Day. 

This can be super overwhelming. How do you possibly remember to get everything down? When do we possibly have TIME to get this done?

2-3 weeks before exams begin, set aside half an hour to an hour or so (using a timer) and make a list of what needs to be done per class. This may take one day, or even three days. Most importantly, try not to overwhelm yourself. Do one class at a time to avoid getting distracted.

Once you figure out what needs to be done, assign 2-3 main study goals/tasks per day leading up to exams.

These need to be concrete goals, like these below:

"I will read pages 123-145 for XYZ course, and do questions 1-17 in my workbook, from 2:30 pm-4:30 pm on Friday, Nov. 15th" 

"I will get through Unit 1 for ABC course from 9:00 am-12:00, take a break, then from 1:00 pm -4:00 pm , I will work through lectures 12 and 13 of LMN course on Saturday, Nov. 16th" 

"From 8:00 am-9:30 am, I will review the study guide for course QRS course and from 10:00 am-11:00, I will try to re-do question 1-15 of the study guide from memory, as best as I can, on Monday, Nov. 18th."

Don't forget, timers can be SUPER handy!

Most importantly, don't overcommit or overbook your days. Plan for breaks. Plan for times for you to go for a 10-15 minute walk in a park or your neighborhood (of course, plan 30 minutes or 40 minutes: time it takes to drive to the park, get out of car, etc).

Reward your efforts.

Watch a mindless show on Netflix at the end of the day. Call your friends or family. Get some fresh air. Stretch, do yoga, destress.

Sleep at a set time, if possible!

Try to get to bed by a certain time if you can. Practice some breathing exercises if you can't sleep, and remember! NEVER BRING WORK TO BED!

Try to keep your sleeping space for sleep and sex only. Bringing work or food in there will make it SUPER hard to sleep and will keep you even more stressed out. You need to sleep well! Any info you read will solidify after a good night's rest!

Review your material as soon as wake up, stretch/pray/meditate/brush your teeth! 

-Get right to work. Don't dilly dally and check emails, etc. You'll be floored how much you actually remember from the day before!

All the best, everyone!

Sam

any of this sound like you?

...Ever lose your keys--and by "ever lose" I mean, keys are in a constant state of being lost?

Is your place a mess no matter how hard you fight it?

Forget appointments? Constantly late? Have trouble using an agenda?

Avoid doing things you think are too difficult?

Try to multitask, but who's kidding--never get anything fully done?

Do you get distracted in the middle of doing menial tasks? (emptying the dishwasher, wiping up crumbs, folding laundry, sweeping, etc?)

Do you find sitting still, reading, studing, completing a task REALLY hard?

Procrastinate as though you personally called the Oxford Dictionary to tell them you came up with this great new word that means you postpone doing your shit until the last second?

Can you get so focused on one task, that you just keep going, going, going, well into the night and past sunrise, almost like there's a motor running in your brain? (sex doesn't count, people...)

Sometimes don't really process everything someone's saying, and people get upset with you afterward, or tell you to pay attention almost all the time?

...but wait--you aren't lazy or an asshole?

Actually, you're probably highly motivated, passionate about life, a bit of a perfectionist, and freaking hilarious. And, you may or may not have a nagging feeling that these behaviours make you feel like you're a Type A stuck in the body of an irrevocable slob.

Sounds like you?

Get assessed for an attention disorder. ASAP. I'm serious. Talk to your GP about what's going on and ask for a referral to the nearest/best assessment and consultation clinic. Once you get assessed, you can start breathing right again, stop doubting yourself, and regardless of your diagnosis, get on the right track to making positive changes in life that will help you achieve your full potential.

xo

Sam