unlock the magic power of rituals - add.org
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Your Morning RoutineHow to Unlock the Magic Power of Rituals
D uane Gordon, Pres identAt tent ion De f ic i t D isorder Assoc iat ion ( ADDA)
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I KNOW ADHD IS HARD
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BUT SUCCESS IS POSSIBLE
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Hate routines?
A routine is a series of actions
performed according to
a prescribed order.
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Or rituals?
A ritual is solemn ceremony
consisting of a series of actions
performed according to a
prescribed order.
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ResistanceYou're not the problem
OVERCOME YOUR
Stop "shoulding" on yourself Take no advice at face value
Do only what works for you
Experiment and evaluate
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A Cog in the MachineRoutines are part of a habit. A habit has a:
• Trigger• Routine• Reward
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A Cog in the MachineWill Durant, an American philosopher said: “…we are what we repeatedly do. Excellence, then is not an act but a habit.”
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RewardsFeed your dopamine addiction
Start with
PunctualPrepared
Reliable
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TriggersYou can use them. Or you can let them control you.
They’re What Makes You Go
Internal
Triggers
Uncontrollable External Triggers
Controllable External Triggers
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Routines and Rituals Don’t expend mental energy
with mundane busy-work. Routines and rituals move
you up the productivity pyramid.
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Reuse Rituals: Make it a Habit
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The Power of Rituals in Your Life
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The Power of Rituals in Your Life
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Rituals
Accomplish Anything
DESIGN YOUR OWN
Plan your morning/day/life.
Use triggers and rewards.
Start with one!
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Trigger Routine Reward
Alarm rings! Get out of bed. Needed to pee. Feel relief!
Feel hungry. Prepare breakfast and coffee. Put Thermos cap in bathroom sink.
Eating breakfast/reading. Feelsatisfied.
Alert rings. Stop reading and take shower.
Take shower. Follow shower routine.
Feel warm, clean, awake!
Exiting shower – why is the Thermos cap in sink? Oh yeah!
Turn on coffee pot. Put Thermos top near backpack.
Love the smell of coffee brewing.
Feel chilly. Get dressed. Choose what to wear? Or use prepared outfit.
Feel confident. Looking good!
What are your routines?
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The Power of Rituals in My Life
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Unlock and Unleash theMagic Power of Rituals
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