For the longest time, I didn’t know why it is so difficult for me to get things done. Somehow, my task often branches into multiple tasks, and I end up not finishing them. Then, I get stressed because now I run out of time. It turns out there is an important piece of the puzzle I missed.
The Discovery
The turning point came when I realized that it wasn’t the wrong people or my wrong education that hurt my ability to focus and be productive. It was my state of mind! This was a profound shift in my understanding. It wasn’t that I was inherently flawed or that my background had doomed me to struggle. Instead, it was about how my brain functioned in different states.
The discovery came with the realization that I could think more clearly and creatively when I was calm and relaxed. Ideas flowed effortlessly, and I felt more capable of tackling even the most challenging tasks. On the contrary, when I was stressed, anxious, or overwhelmed, my mind became barely functional. Focusing feels like a chore, and I make up reasons to run away from even the simplest task, often, by branching to another task.
This realization led me to explore various ways to create and maintain my chill - a calm, productive mental state. I began to understand that my brain operates differently depending on my emotional and physical well-being. By focusing on creating more favorable conditions for my mind, I could enhance my productivity and creativity significantly.
Recognizing the Patterns
When I’m not in that quiet state, my life is a lot less “flowy”. I may intend to do one thing, but there are always many other things that "feel better" and call me to attend to them. So, I may intend to finish this one task in an hour but then after a few minutes, I feel like I've already sat down too much. My body starts asking me to move. I get up and clean the stove, then I realized that this is a bigger job than I wanted, so I leave it and start preparing my lunch. Then I go back to my original task and feel annoyed that I’ve taken much longer than I planned. I feel stressed, then I force myself to finish my task, but no idea comes.
The pressure and the “buzz” in my brain builds up. When my ADHD brain is in this “noisy” state, it’s not easy to think, or to get things done. It’s frustrating and tiring.
As I began to observe my patterns, I realized that my ability to be productive and creative was heavily influenced by my environment and mental state. This awareness led me to explore various ways to intentionally create that quiet, chill, spacious feeling.
Identifying What Helps
With this newfound awareness, I started to list what relieves that “buzz” and pressure in my brain. These things take me from that noisy stress in my brain to that quiet, chill state.
Nature: Being in nature consistently helps quiet my mind. The fresh air, the beautiful trees, the open space, the blue sky – all these elements bring a sense of calm and clarity. There’s no deadline, nothing I need to optimize, no one I need to take care of. I can just let my mind wander and enjoy the breeze, the sun, and in Vancouver, even the rain.
Physical Movement: Gentle exercise like yoga or stretching helps, but movement that makes me sweat brings me to another level of calm. I could be having a slight headache due to lack of sleep when I start my early morning run, but it always goes away after the run. Doing challenging movement takes me to a state where I stay chill and have lots of capacity to take on more work for the whole day. There’s something about pushing my body that quiets my mind. Whether it's running, lifting weights, or a vigorous yoga session, the physical exertion helps to release pent-up energy and brings a profound sense of peace and focus.
Sensory Inputs: Background noise, certain types of music, visuals of a cluttered place, and certain types of touch or lack thereof affect my state very quickly. I literally become “not able to think” if there’s a type of noise that bothers me. My AirPods' noise cancellation mode is life changing. (To my daughters and husband: “Thank you, it was the best Mother’s Day present ever!”) It’s amazing how much a controlled sensory environment can impact my ability to concentrate and feel at ease. Finding the right background music or eliminating distracting noises has made a significant difference in how I work and relax.
Healthy Eating: For me, eating highly processed, high-carbohydrate foods sets me up for a short-term happy brain followed by a high-cost crash. Having a sugar high and then a sugar low is something I tend to do when I am busy serving others and forgetting myself. By the time I remember myself, I tend to make bad food choices when I am in a bad state. On the other hand, having prepared yummy low-carbohydrate and nutritious food at home allows me to stay in my happy-brain state, even when I’m busy. Nutrition quality plays such a crucial role in how well I feel and function. Balanced meals with plenty of fruits, vegetables, and lean proteins help maintain my energy levels and keep my mind clear.
Quality Sleep: Bad sleep is so costly to my state. When I don't sleep well for one night, I pay for it for two days. Lack of sleep makes me feel hungry and tired no matter how much I eat. So I typically fix that by taking in more caffeine, and much later into the day. So I cannot sleep well the next night too because I am too stimulated by the extra caffeine. Ensuring I get enough quality sleep each night hugely affects my state. A well-rested brain is far more capable of handling tasks and staying calm. Sleep is often underrated, but for someone with ADHD, it’s essential. When I don’t get enough rest, my ability to cope with everyday challenges goes down to the toilet.
Planned Spaciousness in My Calendar: Somehow, I always end up overcommitting. It takes effort to plan and schedule. However, having buffer times between meetings, regular rest and fun times provides the necessary recovery for me. I need time to process all the stimulations, learnings, and emotions. Rest is key to my daily stress recovery. Scheduling rest in my calendar gives me the structure to have downtime and not overfill my schedule. Planned recovery allows me to approach tasks with a calm and focused mind, rather than feeling overwhelmed by an endless to-do list.
Creating a Supportive Environment
Understanding the importance of my mental state, I’ve made conscious effort to create an environment that supports my well-being. This involves not just the physical space around me but also the mental and emotional space. I’ve learned to set boundaries, say no when needed, and prioritize my mental health. It’s a continuous process, but one that has made a significant difference in how I navigate life with ADHD.
Helping Others Find Their Calm
Now, I help ADHD clients discover their own lists and incorporate them into their lives. First, I give them Watsu therapy to quiet their minds, allowing them to think very clearly.
Then, I spend time and hold space for them to figure out what makes their brain quiet and how to implement these strategies in their lives. This combination of Watsu and personalized support helps them achieve a state of mental clarity and focus that they have never experienced before.
Through my support, I’ve helped many people, as well as those who struggle with PTSD, realize that it’s not just about finding the right techniques. Rather, it is the understanding that we can all exist in different mental states and that these states significantly impact our ability to function. By sharing my experiences and strategies, I strive to help others find their calm and improve their quality of life.
Diana Cheng is a Somatic Coach and a Certified Watsu® Practitioner in Vancouver BC, Canada. She is passionate about helping people to be themselves again.
She is the first Watsu Practitioner in the world who adds 30 mins of integration time after the warm water massage just to listen and hold space for clients to process what they learned.
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