Navigating ADHD
with Natalia van Rikxoort, MSW, ACC

For ADHD Adults

Self-Regulation: The Skill to Master if You Have ADHD

You’ve read all the books on ADHD and loaded up your toolbox with the latest and greatest tips, tricks, and strategies. Yet despite your best efforts, you find yourself missing the mark somehow and repeating the same behaviors over and over again. Why? Like so many individuals with ADHD, you probably need to strengthen your self-regulation skills. It’s not just about having the tools, but knowing when to use them.

For ADHD Adults

Want Less Stress and Overwhelm in Your Life? Write it Down.

In this age of technological advances designed to make our lives easier, sometimes the simplest solutions allude us. I’m often surprised to discover how many of my clients feel that they shouldn’t have to write something down because they believe they should be able to mentally manage all that day-to-day life throws at them. The reality is, attempting to rely on your memory alone is sure to drain your mental energy and cause unnecessary stress. The simple act of writing can not only preserve your precious mental energy but also help you focus, problem-solve, and manage distractions.

For Parents and Caregivers

Teaching Your Child the Building Blocks of Better Time Management

Time is a tricky thing for kids (and adults) with ADHD. They often perceive the passage of time differently and may have trouble self-regulating which can make adhering to a schedule, being on time, and meeting deadlines difficult. Enter endless battles over getting to school (or anywhere for that matter) on time and staying up into the wee hours to help your child finish a project that’s due tomorrow but was assigned weeks earlier. The good news is that time management, like any other skill, can be leaned and improved. Here are some tips for how to help your child develop better time management habits.

For ADHD Adults

Turn Your To-Do List Into an Action Plan and Get Things Done

Organize the kitchen. Clean out the garage. Get to the gym. Send out thank you cards. Meal prep for the week. Pay the bills. ADHDers often have lots they’d like to get done, but somehow their to-do lists never get any shorter. Why? Because simply deciding to do something isn’t enough. You need an action plan that includes the What, How, Where, When, Who, and Why for each task on your list.

For ADHD Adults

How to be Your Own ADHD Coach

When I work with someone who has ADHD, it’s not just about reaching into my bag of tricks and offering them another tip, solution, or strategy. My role as their coach is to help them clarify their goals, identify potential barriers, and create a plan for success. In essence. I’m really teaching them the skills to act as their own coach after our weekly sessions eventually come to an end. Here’s how you can tackle your ADHD-related challenges like a coach.

For Parents and Caregivers

Improve Communication with Your Child Using a “Coach Approach”

As parents, when we see our child struggling, we feel compelled to just jump right in and fix what we think the problem is. Forgetting your homework assignments? Use a planner! Having a hard time getting started on that project? Just buckle down and get it out of the way! Always running late? Leave earlier! Done, problem solved. Right? RIGHT?! No? Okay, let’s try nagging and pestering and reminding and cajoling and bribing and demanding and yelling. Exhausting, isn’t it? Luckily, there’s a better way.

For ADHD Adults

Dear Coach: Help! I Know What Needs to Get Done, I Just Can’t Seem to Start.

Dear Coach,

Even though I know what it is I need to be doing at home and at work, I find it very difficult to start. What can I do?

When you have ADHD, the ability to buckle down and focus can seem elusive at best. That’s because the ADHD brain requires a greater degree of stimulation in order to “get up and go” so to speak, and is why activities which are inherently more interesting or fun are easier to start than those which are not.