I coach women with ADHD. Part of the coaching process is to identify an action at the end of
Planning with a coach increases the chances that you will take action.
each session to do between sessions. In the next session I check back with the client about what happened. Did they take action? If so, what happened? What did they learn? What worked? What didn’t? If they didn’t take action I inquire about what happened that prevented taking action. Did they forget to take action? Did they choose not to take action? If so, how did they reach that decision? If they didn’t take action, what else were they doing?
It is not uncommon for ADHD clients to return to sessions and report that they didn’t do what they said they would do. Why not? Often they committed to an action but didn’t do anything to hold that commitment in memory. It was as if the action was a floating leaf that touched down because it sounded like a good idea, and then blew away out of awareness just as quickly.
I initially worked with clients on how to more effectively anchor commitments in order to increase the possibility of follow through. However, just remembering what they’d committed to do wasn’t enough to motivate them to take action.
So, I went a step further and asked questions like, “When will you do this?” “What’s the benefit of completing this task?” “What steps will you need to take to make this happen?” “What barriers could prevent you from doing this?” “What resources are available to help you do this?” When I’ve helped clients plan in this way, they were more likely to report the following week that they had taken action. It seems that the planning we did together helped to anchor their commitment in memory and made doing the action easier to face and follow through on.
Planning is a process that can be difficult for people with ADHD due to executive function deficits. Saying you will do a task is easy. Breaking a task down into step-by-step actions, considering the when, where, what, how and what ifs necessary to take action are not. Planning done in partnership with a supportive other can be just the mental fuel necessary to take action.
If you have ADHD and have difficulty starting and completing important tasks, perhaps difficulties with planning are blocking action. Coaching is an option that could help you practice planning and take action with support. To learn more about how you can be more productive with coaching, schedule a FREE 30-60 minute Back on Track phone coaching session with me.