ADD Coaches Blog

Defeating the Demons of Distraction: Positive Writing Settings

Defeating the Demons of Distraction: Positive Writing Settings

ADD Coaches Blog, July 31, 2007

            If you are like me or many other coaches who have home offices, you may be plagued by distractions that interfere with writing productivity.  Sometimes the distractions involve a blaring television, barking dog, bickering family members, or deliveries.  Other times, you get lost on the internet or in phone conversations, or lose your focus to other household temptations like snacking or hobbies.

            There are times I am just not getting down to writing. At such times, I need to mentally get away from it all so I can tune into my writing and tune out of the rest of the world. When the writing is arduous or I’m unfocused, I need to create a structured, pleasant, and non-distracting setting in which to work. Sometimes I can organize that environment in my home office, but sometimes I can’t. I need to change rather than reorganize the setting.

            Here are some tips to create positive and non-distracting conditions for writing: 

1. Set a time period to write when you are usually most alert.
2. Commit to between 30 to 90 minutes of writing with ample breaks every 20 to 30 minutes. 
3. Schedule a regular writing time on your calendar, perhaps 2 to 3 times a week.
4. Find a quiet, non-distracting setting that is different than the one in which you usually work. Designate this place as the writing nook or sanctuary. It can be in a basement, library, or coffee shop, depending on your personal needs and style.
5. Enhance the pleasantness by using energizing fragrances such as evergreen, writing with colored pens, or choosing interesting paper.
6. Get comfortable. Use a cushioned chair, wear a favorite soft jacket, and put on a working hat or visor.
7. Ensure that there is room to spread out and have easy access to materials or resources.

            In my own case, I go to the library when I need to concentrate on developing new ideas or working out a problem. I go to a coffee house when the writing task involves less complex or detailed work. What about you?

            Try this practical application in the next week:

• Ask questions such as:
  • When was the last time I wrote in an effective way?
  • Under what conditions did this writing occur?
  • Is the setting that I’m using now contributing to progress toward my writing goals?
  • How can I enhance the setting in which I write in terms of lighting, noise, interruptions, or visual distractions?
• Experiment with 1 or 2 other settings, perhaps with better light, less noise, fewer interruptions, etc.
• Make a list of the conditions that seem to be most conducive to staying on a positive writing track.

            Next week’s topic will deal with questions sent in by readers of this blog. Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Brain Freeze

ADD Coaches Blog, July 17, 2007

Defeating the Demons of Distraction: Brain Freeze

            You have a topic. You stare at the page. Your mind is blank. You have what I call a brain freeze. Don’t panic! Whether your anxiety level is up, or your creative well is dry, in most cases, you are only facing a temporary block.  This is a common and expected situation for anyone engaging in a creative endeavor.

            You can react to this situation in one of two ways: productively or unproductively.  If you elect an unproductive reaction, then you berate yourself for being dumb and make comments to yourself such as, “This always happens” or “I’ll never be able to finish.”  Such negative self-talk places the blame and shame on you as a person and distracts you from moving from a temporary unproductive state to a more productive, creative one. 

            The productive reaction views a brain freeze as a challenge to be addressed.  This helps you focus on solutions instead undermining your self esteem. It helps you to gain control and not feel helpless. Here are some positive self-statements that will help you unfreeze:

• “I’m temporarily frozen.”
• “This happens to all writers and other creative people such as artists and composers.”
• “I have been productive before and I will be productive again.”
• “I know strategies, activities, and exercises to help me unfreeze.”

            Here’s an interesting example of brain freeze: while writing this blog, I tried to come up with an example from my own writing experience and couldn’t! How’s that for irony? I’m sure I’ll remember some concrete to use in some future blog entries. Stay tuned!

            Try this practical application during the next week:

·        Begin a writing task.

·        Become mindful of the thoughts or statements you are making to yourself about writing.

·        Jot them down.

·        Classify them into two categories: positive statements or visions, and negative ones.

·        Visualize times during which you have been successful and have overcome a difficulty.

·        Take one or two of the negative statements and convert them into positives using the positive energy gained from visualizing your past successes.

            Next week, we’ll discuss how to stop talking yourself out of writing. Until next week—don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com for books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Writing Apprehension

Do you feel apprehensive about writing?  Do you feel jittery when you sit down to write?  Do these feelings inhibit you from doing the professional writing you’d like to do?  For example, you know you want to prepare a proposal for a conference but have been putting it off; or you have the idea but can’t seem to get it on paper; or you begin writing it, but run out of steam.  You doubt yourself and your creative energy dissipates.

You can benefit from a few coping strategies that calm you down so that you can regain your focus and psychic energy.  Here are some tried and true methods.  The key is to use them systematically, not just think about them. You can relax by:

·        Taking 4 to 6 deep breathes. Close your eyes and inhale slowly to the count of 4 and then exhale slowly to the count of 4.   

·        Stretching.  Moving your large muscle groups helps to expend unneeded physical tension.

·        Tensing and flexing smaller muscle groups: First open and close your fingers, hands, wrists and then make circles using your ankles and feet.

·        Listening to soothing music.

·        Smelling lovely fragrances.

·        Drinking a non caffeinated drink or eating a healthy snack.

·        Visualizing a pleasant scene or successful experience.

·        Making calming statements such as: “I can shift gears.  I can help myself become calm and more relaxed.”

As related to writing, one of my calming techniques is talking to other writers. When I get “antsy” about some writing issue that I encounter, I call a colleague to talk it over.

Try this application during the next week. 

·        Schedule a time to engage in a small scale writing task.

·        Become mindful of any negative thoughts and feelings about your writing.

·        Jot these down.

·        Select one.

·        Use one or two of the relaxing techniques to calm yourself.

·        Begin the writing task.

·        Repeat if the apprehension continues or if you get the jitters.

Next week, you’ll find ways to deal with a temporary writer’s block—what I call a “brain freeze.” Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Talk Yourself Into Writing

ADD Coaches Blog, July 24, 2007

Defeating the Demons of Distraction: Talk Yourself into Writing

            When some coaches are faced with a writing project, they worry that what they want to write is not a worthy or relevant topic. This difficulty has less to do with the coach’s actual writing ability than with the coach’s lack of confidence. This is an understandable feeling for coaches who are new to the writing game. In considering their topic, such coaches might say, “People probably know that already. Is it really relevant? Who would want to read this?” What they end up doing is talking themselves out of the writing project.

            Early in my career, I made similar statements to myself, only to see that the ideas I had come up with were eventually written about by others. When I saw such books and articles appear, I became very irritated. After a few such experiences, I decided to do two things. First, to reduce my uncertainty about whether or not a topic was relevant, I asked students, clients, and colleagues if they saw my idea as a relevant topic. Second, when I had a topic or problem in mind, I would use it as the basis for a set of tips or a short presentation. Based on the feedback from such activities, I would then expand into more substantial writing projects. In addition, I decided to work with a colleague to lower the stress and increase the fun.

            This strategy resulted in the publication in 1979 of Parents Are to be Seen AND Heard: Assertiveness in Education Planning for Handicapped Children, co-authored with my long-time friend and colleague, Judith Greenbaum.

            Here are some tips that you might find useful in helping you decide which of your ideas are worth pursuing:

• Identify the target audience.
• List problems you have noticed.
• Identify solutions to one or two problems.
• Informally survey your intended target audience about questions and concerns they’d like you to address.
• Brainstorm formats that could communicate the message, for example, should you start with a checklist, a question and answer format, or a one-page mini-report?

            These efforts will help you reduce some of the uncertainties (and risks) of feeling vulnerable when you’re considering putting yourself out there as a writer.

            Try this practical application in the next week:

• Choose a trusted colleague or member of your networking group to brainstorm about possible writing projects.
• Identify possible target audiences for your topic.
• Decide the format you would use to discuss your topic, for example, a contribution to a blog or a paragraph in a handout.

            Next week, we’ll discuss how to create a positive work setting so you can get and stay on the right track with your writing project. Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Getting Unstuck

For many coaches, product development, especially writing projects, are completed bit by bit. You may become bored or frustrated with your rate of progress or with a cumbersome task such as reference checking.

For example, when I was writing Defeating the 8 Demons of Distraction: Increasing Productivity and Decreasing Stress, I got bogged down in the tedious details involved in preparing a final draft for publication. Just at this time, I attended a meeting of the Michigan Chapter of the National Speaker’s Association and heard Paulette Ensign discuss the uses and benefits of tips brochures (www.tipsbooklets.com.) I decided that I needed a break from the book and that I should develop a brochure which became Defeating the Demons of Distraction: 111 Ways to Increase Work/Life Performance and Decrease Stress.

Pursuing a related—but less complicated—writing project helped to renew my energy and focus for the least favorite writing activity related to the final stages of my larger project. Although Paulette touts the profitability of booklets through bulk sales to large corporations, I used this product as a marketing and public relations tool. My experience illustrates how an author got un-stuck and completed two products related to her coaching practice.

If you are in the midst of a long-term writing project and get off track, here are some steps to get unstuck:

• Take a break for a day, week or month. Consider it a healthy break needed for rest, recovery and rejuvenation.
• Visualize the final goal and the positive consequences that can result from completion of the writing project.
• Re commit to the completion of your goal.
• Schedule the date and time at which you will get back on track.
• List and share your concerns about the projects with a trusted friend or colleague.  Ask yourself, “Is stress or fear of failure triggering my lack of energy, avoidance, or procrastination?
• Modify your goals if the project is too large, complex, or difficult.

Try this practical application in the next week:

·        Contact other coaches or authors who might have dealt with similar issues.

·        Read biographies of great authors to raise your awareness of the challenges faced and strategies used by famous authors.

·        Read the blogs of authors on Web sites such as Amazon.com.

·        Join local or on-line groups where authors collaborate and discuss the art and science of writing.

Next week, you’ll find ways to get on track if you experience writer’s block. Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Strenghtening Writing Skills

Continuous learning and improvement is part and parcel of any professional’s life. With any new endeavor comes stress about your competency.  For many coaches wanting to develop products, there may be a subtle but disturbing concern about the adequacy of their writing skills. In some cases, the Stress Demon can inhibit a coach from initiating or completing a writing project.

Writing is a craft that improves with instruction and practice.  There are few overnight successful authors. You may not feel that you are born with writing talent but most people can improve and expand their writing skills. As with other fields, improvement requires instruction and practice.  If you lack experience or skill in writing, you might want to consider the following:

·        Take a refresher course at a local community college or community recreation program

·        Join a journaling club.

·        Keep diary writing about topics that are of interest to you

·        Set up a informal, on-line writing group

·        Subscribe to magazines such as Writer’s Digest or sign up for on-line newsletters about writing; check out Dan Poynter’s Web site, www.parapublishing.com 

·        Take a weekend or week at a writing retreat or seminar

·        Find a writing coach

As you feel more confident and competent, consider writing a short piece of 200 or 300 words.  Pose a question to which you know the answer.  Then discuss and share your ideas with a trusted and knowledgeable friend or colleague. Next, find a person with professional experience to review your organization and flow.  If you are vulnerable to criticism, ask readers to share with you only the positive aspects of your article. Consider writing an article with another colleague.

Two of my friends, Sheila Fiegelson, a fellow author and speaker about the use of humor in the workplace, and Luda Ketslakh, a retired engineer turned amateur photographer, read early drafts of my upcoming book, Defeating the 8 Demons of Distraction.  They were kind with me, but ruthless with the text when sections were unclear or too long.  Their insights and support spurred me on when I got bogged down.   

Try this practical application in the next week:

• Select a topic in which you’re interested in writing.
• Do an Internet search on the key words of your topic.
• Identify locations where a brief article might fit.
• Find the contact person for those websites or publications and request information about article submission.

Next week, you’ll find ways to become un-stuck if you tire of a project. Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Finding Time for Writing

Coaches need to manage distractions and their time to complete the many tasks they need to accomplish. Last week, we examined possible writing goals to develop products that enhance a coaching practice. Once committed to a goal, coaches need a plan and a process to ward off the kind of distractions that interfere with progress toward their writing goal. Even when committed, for some people, writing is their least favorite activity.  To increase the time you allocate to a least favorite activity such as writing requires a step-by-step process.  Here is a 5 step process that can help:

1. Make writing a priority.  Visualize how wonderful you will feel when the task is completed.  Image the positive consequences that are possible. State 2 or 3 reasons for which the writing is important in the short- as well as long-term.
2. Make a commitment to yourself.  Identify a first step or some small doable part of the larger whole.
3. Make a reasonable plan of what should be accomplished within 1 or 2 time periods.  For example, list a few questions to address and answer one at a time during a 20 to 30 minute period.  If you questions or topics are too complex, then divide and conquer by generating sub questions.
4. Schedule a time or two during which you can complete the writing task.  Write the times and dates on your calendar or PDA. Select times during which you are most alert and least distractible.  Work in a non distracting setting for 2 or 3, 20 minute periods, taking 5 minute breaks between work periods.
5. Monitor your progress and give yourself rewards as you complete each step.  Feedback is information on performance that is used to decide whether to maintain or modify your performance.  Check off each question you complete.  You may enjoy giving yourself a well deserved reward such as a call to a friend, a healthy snack, or a walk.

Try this practical application in the next week:

• Right now, go to your calendar or PDA and schedule two, 20-30 minute periods devoted to writing-related projects.
• Next, post a comment on this blog during the week about your progress or challenges.
• Give yourself a pat on the back each time you follow some aspect of your plan.

Next week, you’ll find some actions you can take if you’re worried about your writing skills. Until next week--don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction: Making Product Development a Priority

As a coach, you can become so distracted by the ongoing management of your practice that you may neglect or procrastinate growing your business through product development.  Some people feel that developing products is a critical aspect of a coaching practice since it provides opportunities to establish credibility and generate passive income.

Writing is one important area of product development.  Some products that a coach can develop include: books in print or electronic form, chapters contributed to an anthology, brochures and pamphlets, white papers for coaching websites, articles for newsletters, blogs, or professional journals, and interviews for magazines.

If you are interested in developing a written product to enhance your practice, you first need to:

1. Analyze what product you need or want
2. Determine who your target audience is for the product
3. Identify the short- and long-term costs and benefits of developing the product

Try this practical application next week:       

• Make an appointment with yourself for at least twenty minutes in a quiet, non-distracting setting. Brainstorm about possible projects and then consider the points listed above.
• Contact other coaches about the products they developed and processes they found most useful when they were at your stage of business development.

In the coming weeks, I'll discuss various aspects, challenges, and questions related to writing projects.  Share any challenges you've faced by posting on this blog.  Until next week, don't let those Demons of Distraction get you down.

Check out www.managingyourmind.com to find books and products about the Demons of Distraction

Defeating the Demons of Distraction: A Coach's Story

Every coach has to learn how to manage distractions, so every coach needs strategies to deal with these everyday barriers that can interfere with a coaching practice or with the lives of clients.

Within my own coaching practice, I, too, am constantly battling distractions. I have to make appointments with myself so that I complete the many tasks required by any business. A few years ago, I classified of a number of distractions and proposed specific strategies for myself in order to defend against them. I began to systematically reduce the distractions in my home-based business.

As the research suggests, using a systematic, step-by-step approach works. The techniques and processes I use are based on my clinical experience working with adults and adolescents with ADD and/or learning disabilities, on the vast literature on performance effectiveness and behavioral cognitive psychology, and on discussions with other professionals-- especially those that have home-based offices. Now, I get more done and have less stress.

My own increased productivity resulted in developing several books and products related to dealing with The Demons of Distraction, such as a booklet entitled Defeating the Demons of Distraction: 111 Ways to Increase Work/Life Performance and Decrease Stress and a soon-to-be-released book entitled Defeating the 8 Demons of Distraction: Increasing Productivity and Decreasing Stress. I feel that if these strategies work for me, then they’ll also work for other coaches and their clients.

What about you? Do you feel that distractions are interfering with your ability to get down to business, run your business, build your business, or coach your clients? Don’t let these Demons erode the potential of your coaching practice. Manage The Demons of Distraction and improve your coaching practice and profits!

Last week’s blog tip involved defending against the Technology Demon. This week’s blog tip helps to raise your awareness about the particular Demons that may be attacking you.

Try this practical application in the next week:

• Visualize your activities during the last 2 days.
• List all distractions that interrupted or inhibited your attention to your coaching practice.
• Indicate the time of day that each occurred.
• Jot down what you did—or didn’t do-- to stop the distraction.
• Feel free to post your comments here.

Each week, I’ll discuss your responses, questions, and concerns as well as provide tips and strategies about reducing distractions and improving aspects of your coaching practice such as record keeping, marketing, and product development.

Until next week—don’t let those Demons of Distraction get you down.

Best regards, Geri

Check out my Web site www.managingyourmind.com to find books and products about the Demons of Distraction.

Defeating the Demons of Distraction

There are a variety of demons lurking around your coaching practice that can distract you, especially if you work at home. Any one demons can exert a powerful negative influence, but often, they attack in combination, and that can exponentially increase their destructive power.

What are some of your demons of distraction and how do they interfere with your coaching practice productivity and profits?

It is important to become more mindful of how distractions interfere with your efforts to build your practice. For example, is the Internet helping or hindering your productivity?

To what degree to you agree with the following statement? When answering, use a scale of 1 to 10 with 10 being the hightest degree of agreement.

"I waste time surfing the Internet and reading or responding to e-mail."

If your response is over a 6 or 7, then the Technology demon may be draining you of time and energy and leading to lost business or marketing opportunities. Remember the Technology Demon is on the prowl all day and all night. It invites you to get lost in its mazes by surfing or playing games long after it is appropriate or useful.

Use your time more wisely as you build your coaching business. Disallow the Internet from needlessly draining your time, energy, and attention from business tasks--or from getting the sleep you need. Here are a few tips to defend yourself against the Technology Demon:

• Make a conscious commitment that, when it comes to your business, you need to avoid or reduce distractions related to technology.
• Start small and set realistic goals. For example, set an alarm to signal you to turn off the Internet at a resonable time. If you are up until 2 am each night, back up your shut down time to 1 am for the first week and monitor your progress. Another hour of sleep for even one or two nights a week can provide you with the extra energy and motivation needed to attack some business tasks that you are putting off.
• Disable ringers and bells that signal the arrival of e-mail and telephone or instant messages during times when you are working on important tasks that reuire your full attention and concentration.

Try this practical application during the next week: visualize an occasion when you waste time and energy (and perhaps reams of paper) surfing the Internet. Identify one situation during which you might reduce or limit the time you are on the Internet. Think about how you will signal yourself to stop. Give yourself a message about the benefits you can realize if you halt the attack of the Technolgoy Demon.

Post your questions and concerns as well as your own success or tips about distractions and your coaching practice.

Check out my Web site: www.managingyour mind.com to find books and products about the Demons of Distraction or contact me at geri@managingyourmind.com

Until next week--don't let those Demons of Distraction get you down! Best regards, Geri