ADHD Study Skills For High School, College & Grad School - Secrets of a Prof & Therapist with ADHD! | Alina Kislenko MA RP | Skillshare

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ADHD Study Skills For High School, College & Grad School - Secrets of a Prof & Therapist with ADHD!

teacher avatar Alina Kislenko MA RP, Reg Psychotherapist with ADD spec in ADD

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Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

16 Lessons (1h 48m)
    • 1. Unit 1 Getting Things Started!

    • 2. Unit 2 Why ADHDers Learn Differently

    • 3. Unit 3a What is the Cordrenaline Effect

    • 4. Unit 3b Mastering Cordrenaline

    • 5. Unit 4 1 of 2 Relationships & Mindmaps

    • 6. Unit 4 2 of 2 The Super Student Method

    • 7. Unit 5 Flashcards

    • 8. Unit 5b Mnemonics for Memorization

    • 9. Unit 6 Avoiding Slide At All Costs

    • 10. Unit 7 Building Your Accountabilit

    • 11. Unit 8 How to Study for Exams The ADHD Way

    • 12. Unit 9 STRESS Analysis

    • 13. Unit 10 2 Part Break How to Start Hard Stuff

    • 14. Unit 11a Quick Tricks Part 1

    • 15. Unit 11b Quick Tricks

    • 16. Unit 12 Accomodations

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About This Class

Learn to harness your ADHD superpowers and start earning grades that match your ACTUAL potential and intellect (without sacrificing your mental health 8 sanity)!

Award-winning medical school professor, author and psychotherapist Alina Kislenko MA RP, who has ADHD herself and specializes in it (so....she gets it) takes you through cutting edge, research-supported methods and counter-intuitive approaches that you've likely never tried before. AND, you get to learn all this in short little videos while laughing along with Alina's absurd analogies, dark sense of humour, and fun graphics (she'll do anything to help you learn, including embarrassing herself and the ones she loves :p).

Alina herself went from almost failing out of undergrad to graduating in the top of her class from her graduate studies and wants to show you how you can too!

These methods come from her own successful experience improving her grades (and her husband's, who also has ADHD) as well as lessons learned from her thousands of clients during the decade that she's been obsessed with this field.

In This Course, You'll Learn How To:

  • Predict The 3 Parts of Most Exams (& The ADHD Way To Study For Them!)

  • Convert Your Learning From Bottom Up To Top Down

  • Why ADHDers Learn Differently & How to FINALLY Harness Our Intellect  (Including a short neurobiology lesson!)

  • Apply Quick Tricks Right Away To See A Boost In Your Grades

  • Learn Relationships Between Concepts, The ADHD Way

  • Memorize anything, including ADHD-friendly memorization tricks

  • Do The Super Student Method

  • Avoid & Recover From The Dreaded Slide (The Cause Of Most Of Our Pain)

  • Tame The Last Minute Monster (And All About The Cordrenaline Effect that Causes It)

  • Start (and finish!) Anything Boring & Get It In ON TIME!

  • How to Start the Semester Off Right

  • Recognize Your Procrastination Type & Prevent Episodes

  • Self-Advocate & Access Accommodations and grants

The videos in this course were filmed all over the world while Alina was travelling for international advocacy work, including Bali, Cuba, Quebec, and Italy, which adds a bit of extra oomph to the course!

This course was made for us ADHDers, but would do wonders to anyone's grades!

What people have said about Alina Kislenko's Previous ADHD Courses:

"I wish I'd seen this 20 years ago! They should teach this in school. My son LOVED this course, and you usually can't get him away from his video games!"

              - Dr. Loraine Murphy, Cardiologist

"I've tried dozens of courses on ADHD and this is the first to have changed my life."

              - Erik Wong, IT

"Alina is silly, brilliant, and definitely one of us! So much better than learning from a stuffed shirt who takes themselves too seriously Her classes are professional and informative, and the first place where anything about ADD brain chemistry ever stuck!!"

              - Pat Rodrìguez, Paralegal

Meet Your Teacher

Teacher Profile Image

Alina Kislenko MA RP

Reg Psychotherapist with ADD spec in ADD


Hi! I'm a registered psychotherapist who has ADHD/is Autistic and specializes in them (so it's basically my whole life)! I'm also an Assistant Clinical Professor (Adj.) at a Medical School. I've been running The ADHD & Spectrum Centre in Guelph & Ottawa (Ontario) for almost a decade and, since my own late diagnosis, I have been a vocal advocate, author, and speaker for ADHD and neurodiversity rights. During all this time, I've also been a guinea pig for all sorts of Neurodivergent strategies and, in my courses, I seek to share the best of the best that has helped me and the thousands of patients that I've worked with. I'm also married to another therapist who ALSO has ADHD/is Autistic, Matt, so together we've been making courses, training, and supervising ADHD/Autism practitioners for y... See full profile

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1. Unit 1 Getting Things Started!: Hey, welcome to my HD study seals class. So let me tell you, this class has a lot in store for you. We will focus on some super weird techniques for 80 HD. Some but you've heard of. And some you definitely haven't that come from a decade of my own and all the practitioners at our centers Deep deep research into figuring out everything. 80 HD because I have it all the practitioners at my center have it were obsessed with 80 HD , and we've been trying get down to the bottom it for years, and we come up with some really great solutions. For many years, I have been a human guinea pig. I have tried everything, read all the books. So let's save you some time and figure out what really works for eight HD. My name is Alina, by the way. I'm a Canadian registered psychotherapist and I work out of wealth. Ontario. I specialize in HD and Asperger slash autism, and I have both HD and autism myself. Also, my husband Matt had Asperger's too. And, uh, let me tell you, our house is a lot of fun. In summary, we take 80 HD strategies very, very seriously. By the way, this course is filmed around world. Some of it is in Canada. Some of it is in Bali, Indonesia, like where we are today. There's also some filmed in a tiny medieval town called Ostuni in the south of Italy. I hope you enjoy the people journey as much as I have filming it. In this course, you will learn why people with eight HD learn differently. The three things that make up most exams and the 80 HD way to study for them. HD way. That's important. How to learn the top down method instead of the bottom up method, which most schools teach by why you always do things last minute, even when you know you're not supposed to. That's called the adrenaline effect. By the way, we'll tell you more about that. Also, how to start pulling in straight A's no big deal. How to avoid the awful slide that gets eight HD or self sabotaging and falling behind like crazy at a study for exams 80 HD Way and the biology and psychology that works behind why different methods work and others don't. This course is also extra awesome, taken with my other eight HD courses. But even just this one is fine. You'll still understand everything this way to expect to watch the videos. Try the exercise. Watch the video again, try the exercise. Try own version of the exercise. Months later. Watch the video. It really takes a long time to get the stuff to really see pin. It's a lot of information so you won't take it all in one go. And every time you watch one of these videos, it's probably gonna feel different. You're gonna learn new things from the same material because as we go deeper, we start understanding a lot more. What are realists? Usar versus what we think. They are often not quite the same thing. We try to keep these videos short and 80 HD friendly. You can go through them weekly or all at once. You can also go through them out of order, but they'll make the most sense of their in order because sometimes we reference the other units. Also, don't forget to check the supplementary. Come with every unit they really help seal in all the info. Often the videos will actually reference the handouts, so check those that make sure you try the exercises. We suggest multiple times following the instructions and then multiple times, not following the instructions and trying your own way. I really think that it's important to know the rules before you break the rules. But then, once you know them, do whatever you want. Try a bunch of different things. You're your own person. No one thing is going to work for everyone with a D. H. D. Just whatever you do, Don't try the exercise once. Decide it's complete garbage. Never do anything that at least feels at all like this thing because everything within it is bad. Sometimes the whole way you try it. One way isn't really the way you've been suggested to do it, so you may have forgotten the instructions, but also, sometimes there's little tweaks. Those in those tiny tweaks make the difference between a complete time waster of exercise and literally the best strategy of your entire life. So the point is experiment, experiment, experiment. Make that your mantra. The honest truth is when you have eight HD, you have to work twice as hard to get half the outcome of others. But as long as you're working smarter instead of always harder and doing the same thing trying new things, you have the potential to succeed it absolutely anything, and often you can succeed at things not despite your eight HD, but because of it above all else, as you take this program, know that HD has its difficulties, but it also has its amazing superpowers. Seriously, we really have superpowers. I'm not just blowing smoke up your butt. You may not know this about eight HD, but we actually have quite a high i. Q f y I. We have a higher than average I Q. But way lower performance and some of our superpowers are hyper focus, curiosity, innovation, amazing humor. Which is why a lot of the writers in Hollywood I really just us also were huge limit breakers with visionaries. You know, the rest says, this is how it is and we respond. But can it be better? Don't let the school system fool you once we figure out what we're good at, and we can put our energy towards that and we're in a supportive environment. There's nothing we can't do where it's completely unstoppable and you'll be finding that you're making all this progress, not despite your 80 HD, but because of it. So your experiment for this week is go through the list in the pdf attached of strengths and weaknesses that are common to people with eight HD and choose at least two strengths and two areas of for improvement just to kind of get you more self awareness because I really, really stress the fact that self awareness gonna be your biggest weapon for turning a PhD from a curse into a huge gift. The more you know about yourself before you can prepare, the less you're gonna surprise yourself and the more you're going to set yourself up for success. So go through that list and get to know yourself better. And if you have some trouble with it, ask your friends or family. I'm sure they have lots of input, and some people easily find their weaknesses and then have a lot of trouble finding their strength. So don't skip strikes. That's a very important part. Have a great week 2. Unit 2 Why ADHDers Learn Differently: so something incredibly important when you have a DHD is completely understanding not only eight HD, but your 80 HD. Your unique type everyone's I D d is so different to the point where it doesn't even seem like the same animal. Actually, a lot of people with a d d don't understand other people with a d d because they figure, well, they got over something. Shouldn't the other person be able to? But we all have different skills and different weaknesses, so that doesn't really apply even amongst ourselves. So Step one is get to know your and it's really hard to detach yourself from your HD cause they just feel so connected and related to your core being. But there are certain things to look out for. Common parts of us that are it HD specific or related include being laid a lot, having trouble finishing tasks, having trouble starting tasks, feeling really lonely when you're alone or just really, really bored and fighting that you're bored quite often and really trying to get away from it. Also having a lot of trouble organizing tasks in your work as well as trouble with daily chores like cooking or laundry or other stuff you do on a regular basis, really having trouble with anything you do regularly and goals all those kind of things. Those are all quite a d D. There's also a lot of learning differences, such as having a lot of trouble in school reading, writing that kind of thing. We also have a lot of issues handing in assignments and remembering the dates of things as well as getting along with piers. And you don't need to know exactly where you end and 80 d begins, cause that's a really fuzzy line. But it's just really good to know what a TV is. Which one of your traits are you related? And when really understanding your own unique A. D. I really recommend. Try not lying to yourself about it. It's okay to embrace these weaknesses, and there's really great things afterwards, you know, at the end of that tunnel, once you figure that stuff out, and when you lie to yourself, you're really just getting in the way of creating efficient systems that perfectly work for you. You're essentially at that point, just creating systems for a person you aren't, which is not the ideal situation, which I've seen clients do quite often so connected to learning about your a d H d. Let me teach you something important in terms of the biology of 80 HD. So the right prefrontal cortex. That's where you hold a lot of executive functions, which are things like time management, scheduling, emotional regulation, impulse control. We hold a lot of really important things are right prefrontal cortex. So the brain has to outsource the other parts of the brain to get things done, which can lead to some of the very unusual and fascinating ways that people with a D. D. You think a second big difference is our Magdala and emotion centers. So the middle is really important because it's connected to our emotions. In 80 D, Our emotions are kind of huge and loud. There are a lot bigger than most people's emotions are. Either we're really happy or really sad, but the polarities air just much more extreme. So when we're sad, we might feel suicidal or like nothing has a reason. Everything just feel stupid. We're happy. We might be like, Oh my God, we want to be addicted to this thing we want to do it forever all day long, right in the beginning of relationships were, like so in love. And then we have using the relationships. That's all we think about so emotions and 80 are super, super, super duper strong. One of the reasons for that is an overactive amygdala. So you're a Michaela decides how quick you send cortisol, which is your stress hormones. So if something weird happens, do you send a bunch of, you know your centuries almost your brain to go look out for problems? Or do you only send a couple so with a D. D? We sent a bunch to go like the whole village runs out to see the threat, you know, and it stops us from being able to focus very much so when we're feeling emotional, our emotions are just a lot bigger, and and so we have to really learn to manage them, or than the average person to become a more predictable person that we can plan around. So the next thing that's different is are focusing and motivation, so that is really connected to a chemical called dopamine and cortisol. So first dopamine, it is what you need in your brain to be focused, motivated to get that sense of satisfaction, even to access your memory to really remember things and encode things in your memory. Dopamine is a really important part, but in a TV we don't always have enough. We have too much. We have too little. It's not that regulated, so that causes us a lot of problems. So there are about two million levels where dopamine bounces between, so we either have way too much. And that's what we're just hyper focused. We're just, like, obsessed with what we're doing. We don't want to do anything else. We don't wanna be interrupted. Um, and too little is often where we just feel really dopey, stupid, almost for the same feeling. When you're kind of drunk, you just a little disoriented little dis regulated. And that's not a great feeling, because it's really hard to kind of get focused on something. When you're at a dopamine, meaning like you can't even focus you, you learn things. They go in one ear and out the other, and that's not really that helpful. And then there's something else that controls those levels of dopamine. You're focusing hormone essentially right. So if you're done means really high and you're feeling great. But then all of a sudden, stress comes along to some sort of negative emotion like we talked about. Our negative emotions are a little stronger than other people's. So comes along And that pumps something called cortisol. That's your stress hormones. Cortisol goes way up your dopamine. No matter. Even if you had a lot of it just crashes down to the ground. So no more dopamine. I think of court is all like Mr Pac man, you know, and then dopamine zehr like the little things that eats to get points. So you're Mr Packaging comes along and eats all your dopamine. So when your cortisol, Mr Pechman, has eaten up a lot of your dopamine, typically what happens is we go into low dopamine state where we typically lose about 15 I Q points from our high dopamine states. Like really stupid as I mentioned. And you lose track of your long term memories. So everything you know and Alec put put their like for to be tested or whatever, like you just can't access that stuff, right? So you couldn't get cut off from your long term memories and your i Q is going down, right? So, um, and then we crash. So that is how corazon dopamine come together to really manage throughout your day, Like how alert and motivated you feel. It's really important to understand your own patterns of that. Um, I like to ask a lot of clients kind constant when they come into my office. What dopamine state are you? And you know, if they have a TV before we even start the session. So I know, like how quickly they're gonna be remembering what's going to be going on, how we need to teach them in a unique way because you're gonna be teaching somebody, um, with a d d. Who has high dopamine, um, a lot faster than you'll teach someone with AWS low double green. And lastly, a big difference with 80 d brain is our working memory. So you can think of that as, like your desktop. Okay, so it's like how many things you can fit on your desk and then fiddle with. So it's stuff that your kind of thinking about and comparing, contrasting to other things you're thinking about so the average person's working memory is about five or so things that can keep in it. The average person with a d. D are working memory can hold about two on average. So you might notice that, um, if you walk into a room, you might forget fully what's happening if someone start to talk to you, might forget what you were doing. So big difference with eight ideas are working memory. The average person gonna hold about five things plus or minus, and they're working memory that they can kind of compare and contrast they can think of like I need to go get the dog and I need to call this person a couple of minutes and I'm waiting for a casserole to finish and my socks or itchy and it's a beautiful day, like they can kind of hold all those things in their head personally, 80 D typically can only hold about two before we've kind of lost one. So we could be thinking, you know, my socks or itchy and I need to focus on this test. Then all of a sudden somebody comes in and they talk to you about something and you just lost your two things because now it's replaced with someone's talking to me and maybe my socks or itchy. But you really can't hold that much in there, right? So it's really important to know that we have a smaller working memory. After that, we can kind of use a lot of list. So list are really, really helpful writing things down. You didn't out like schedulers like calendars or daily to do list those a really important just to get things out of your working memory and onto a piece of paper. We can work with that a lot better. Uh, and we do better with, like, more written or recorded instructions rather than someone just telling us, Hey, turn left at that turn and then go right on past the cow, go straight. And then we were like, Oh my gosh, After the 1st 1 or two, things are brings floated away. So that's a good thing to know about yourself and to prepare for yourself when when you have a d d. So that your understanding that you're a little bit different than other people, but you can totally work around that and work with it cause it actually has amazing strengths. And just to go into some of the strengths that you have with a d d just some people. They're not as clear on that. You know, there's 80 gets so much bad PR were often so much more creative, were amazing. Problem solvers were incredibly empathetic and make fantastic teachers and parents. We are fantastic entrepreneurs, especially when paired with someone really reliable. Because we have the best ideas and just are so good at thinking outside the box or realizing where something's kind of broken and can be optimized. Were also most of the writers and the comedians and the actors in Hollywood, you know, because we're so get it, representing reality and all sorts of these different ways and like connecting to a really strong emotions based on project projecting them, you know, on situations through, like acting or stories or poetry, those air predominately people with a D. D. So we have some pretty cool fears. Also with a d. H D. It's really good to learn about Comber abilities, which are other conditions that really, really, really commonly come with 80 like it's quite rare for someone with a D D not to have one of these other things, and some of those common ones are depression, anxiety, addictions and those behavioral and substance of some behavioral addictions can be sex addiction, food addiction, TV addiction. Then there's substance based addictions. You're more like coffee or drugs or cigarettes, that kind of thing. Also, we typically have learning disorders and autism spectrum disorder. That is pretty common. I mean, I have a D, d and Asperger's and sensory integration dysfunction. So sensory integration dysfunction is kind of my sensory. My senses air just so strong on overdeveloped, especially in my sense of smell and my sense of touch. So that has also sort of sorts of interesting impact on my life, too. So, very rarely to someone with a PhD only have one thing. So don't feel bad if you have a bunch of things just like me. So your experiment for this week is to really watch your own type of eight HD. Look at how it strengthens your life, how weakens elements of your life really take a hard look at yourself and just just double track. What part of me is a TV? What isn't what do I need a tweak? What do I just need to know about? It's not about using a T. D as an excuse. It's about using it to inform your choices for your day to day living. You might also want to ask some family or friends around you if they've noticed anything that they think are your 80 D symptoms that can also really help. Then, once you're aware of totally how your body impacts you, it starts allowing you to make more accommodations in your life. Like maybe you've always seen yourself as, Ah, person is always on time, you know? And then you realize, Wait, my A D D makes it really hard to be on time. You can still be a person who is fully on time. You just need to know they have to use a bunch of timers and reminders and like a more complex system. And that's fine. You can build that. You just need to know that this is your issue. 3. Unit 3a What is the Cordrenaline Effect: Hey, guys, this unit, we are discussing the curtain rental in effect a very peculiar effect that makes us do everything last minute and feel horrible about ourselves, a good amount of the time. It's the reason that you cram on Lee the night before the exam while you do all your cleaning, right before someone judge, he comes over and do the whole essay that you've been trying to do for weeks the night before, like three in the morning. And somehow you could just do it. And before you couldn't end like what has even happened. And once you know about this crazy effect, it can really impact your eight HD and help you really control that part of yourself and great great things out of it instead of having it kind of sabotage everything you do. Okay, so, in, like regular people or Muggles, non magical folks or whatever narrative pickles, um, it's not a huge deal to start on assignment like weeks before it's Do you know you put it out, you try working on it, you make progress. Why do it the night before? That's the regular person experience, because you probably don't know it I certainly didn't have that experience with my own 80 HD, that's for sure. So the reason why they can do this is because their dopamine levels, which is a really big element of eight HD we don't always quite have enough often. Well, they always have enough dopamine. Just about on dopamine is what really control is your ability to focus your ability to have motivation, your ability to learn, memorize, remember things and and even your sense of satisfaction. All of that is connected to your dopamine and no typical. So people who might not have a DHD have kind of high levels of it, and we have lower levels of it because of that. Often it's the night before with all that rush, rush, rush, rush, rush when we can focus because something very interesting happened start dopamine levels. That doesn't happen weeks before when they're actually really, really, really low before. But then we do this thing on. Then all of a sudden our dopamine levels go high and we could learn and memorize, do everything. That's the adrenaline effect. So in HD, because we have these really low levels of dopamine, we actually have these special windows that open up for us of high dopamine. And it doesn't happen weeks before some things do, that's for sure. Let me tell you why. But first, let me tell you a scenario that might sound very familiar to a lot of so your in laws air coming. And even though you've been trying to clean for days, it's only that small window right before they get there. Were all of a sudden you're like cleaning at superhuman speeds. You're like, Oh my gosh, if I could work like this all the time, I have my entire house clean and my neighbors of it be amazing. Why can't I access that? It's like what you tried to do in 10 hours yesterday. You could do in, like, half an hour today, right before your in laws. Your parents come home or whatever. Here's another scenario that might sound familiar. Your essay is due in a few weeks, and no matter what you try, you can't stop watching TV and eating cheese and just like there's no way of stopping it, Then the night before your brain don't like Oh my God, it's do we're gonna fail out So then the night before without doing anything different at all, you find off a sudden you can dio what took ages in like on our band. Often it's some of your best work puts. So because this effect just keeps happening and happening, you start thinking, why start trying weeks in advance one, like really stupid? Why don't we wait till the night before? And then I get my best work out of myself, right? That makes sense. If I could do it when I'm gonna be really, really smart, why would I want to do my work when I'm really, really not? But then, unfortunately, as a lot of you may know, ah, lot of things can pile up. And then all those things you could do last minute when there's a lot of them and there's a lot of stress in your life, you can't get it done anymore. And then all of a sudden you're not getting things in your missing deadlines. Your life is falling apart all around you. So what is that last minute effect that Bastos? Wisdom and creativity and high levels of intellect. Why are we so dumb and scattered when we try to do that thing way in advance, but so smart and on the ball the night before. There's actually a very unique phenomenon that happens specifically to people with HD that is driving this force. It's called the car Adrenaline Effect. Remember that dopamine saying, I just mentioned that, like helps us focus well when you have, like Leighton stress kind of like non urgent, like I should really do this stress that pump something called cortisol. So that's a neuro hormone connected to kind of stress. And you can imagine your cortisone like a little Mr Pacman A. C, but just eats up all our dopamine really, really fast. And once that cortisol has eat in your dopamine, you start getting really lethargic and tired. You can't focus, however, the night before an exam. You experience that cortisol stress like Pacman Layton stress. But also I'm gonna die stress. That's called adrenaline stress. That's when you really, really pump adrenaline, a neuro hormone in your brain that essentially says, get all your resources together because you're being chased by a bear and also gives you all this dopamine. But it only happens when cortisone comes with adrenaline, and that only happens the night before. So courts all alone eats up your dopamine because you're kind of like, Oh, I'm stressed. I should do something. But But then cortisol plus adrenaline. They all of a sudden booster will rainy day fund of dopamine so often to take your dopamine that you were saving to use, maybe in an hour or three days, and it takes it and uses it now because it's like it's really important. So when cortisol and adrenaline come together, you get the adrenaline effect, and it's essentially your body's insurance program. It knows that when things get really that it has a button you can press, just wham press that button and then, boom, you get all the surge of dopamine and a lot of US 80 dears live on that Soner. Typical is don't really experience this car adrenaline effect, Remember, cause they have dopamine along the way. Their body doesn't have that save insurance program that they use, but we use it, and unfortunately, over time, we can use it way too much and we can get something called adrenal fatigue. And that is when we over use our adrenaline pumping. We've already stolen all our dopamine from tomorrow and next week, and we're just exhausted and there's just there's none the left. We use all the rainy day fund, and that's when we get just really tired. We often get sick, we deteriorate, our immune system goes down. It's often that experience you have. Like after you've had a bunch of exams. Often you'll get sick or you're just useless for weeks. But like that really ramped up on a high level. When you have a dream, no fatigue, it takes a while to heal from it. For some people don't like six months. So there are pros and cons to having a brain that responds like this distress. Some of the pros are that we become, like, really get a thinking of our on our feet like really creative, uh, were were really great person. An emergency. In fact, a lot of people with eight HD work in emergency situations like firefighters and emergency room doctors or emergency room nurses, police people, all of that. A lot of those 80 d dot jobs, as well as those people who, during a storm, climb onto roofs and cover them. You know, if they're being built or whatever. Those are really high paying jobs. And again, a lot of those 18 years have it because we are pros at dealing with emergency situations. We get to know all these loopholes like we start knowing that a paper due on Wednesday is really a paper due on Friday with just the right excuse. Some of cons are as we grow older and our lives get more complicated. We can't keep doing these things last minute and then, as mentioned, we get things like adrenal fatigue, and we stop being able to actually follow rules. We always think there's an exception, and sometimes there just isn't in life. Sometimes you can't get a doctor's note. If you missed your grandmother's funeral, you know, or you can't redo that university entrance exam. And in those ways we can lose a lot like our health and really big opportunities. There are only so many times you can flip your underwear like inside out and backwards, and then the border roommates Underwear way can only do this for so long. Eventually, we realize that we can't cram for whole test fleeing the Hell House and do all our months laundry in the same night. Even if tomorrow something super important is happening, we just we hit our limit. You know, also some common issues that come from this CA adrenaline, overuse or adrenal fatigue is sleep issues depression? Not really having trust in yourself anymore, because you stopped really believing that you can achieve your goals. It can be a really difficult state being a non existent. And I imagine a lot of you out there are there, and it's really not your fault. I mean, nobody taught you anything else to do. Like you thought that you could just make dopamine and just focus at well, like you. 4. Unit 3b Mastering Cordrenaline: to use adrenal investing in multiple different deadlines instead of those kind of big, huge ones that the world implements at you. Like, for example, if a teacher says, OK, your essay is due in three weeks, it's not enough for you just to be like okay, it's doing three weeks because what's gonna happen is only the last night is your adrenaline effect gonna kick in? And then I mean, hopefully you're not to over clock by then. But that's when the stuff happens, right? That's just too late. What we need are multiple deadlines kind of up to that point. So maybe every three days we need a micro deadline. Like, for example, of three days from now, you have to finish the introduction. You know, three days after that, you have to create one body paragraph outline. Three days after that, you have Teoh talk to your teacher about any questions you have about your topic. You know, three days after that, whatever secret, all these tiny little deadlines. But here's the magic, because I think you probably have experience that just creating these deadlines. I mean, they just wish by there's a deadline. There's a deadline you actually have to make those deadlines rial for you. And I call those live lines. So that's when you activate a deadline. So you don't just keep it in your head where you could just delete it later. We're rationalizing. Make excuses whenever say, Oh, you know, start tomorrow. Now you have to externalize it. And just like that essay is due from the teacher because that's external something really There will be a consequence if you don't make it 53 weeks from now, you have to make a consequence happen to your deadlines, thus making them live lines. So, for example, something you could do is if your essay is going to be due in three weeks. You say in three days, If, let's say if I don't do my introduction paragraph, I will give my brother $3. So I recommend give your brother already $3 after three days you could go and get it back or it doesn't have the money and manage money is helpful because it actually makes people more likely to help you if they're like, OK, so I'm gonna ask you about your goals and I get three bucks or 10 bucks or 1/4 whatever makes people a lot more likely to jump in. But he comes to do other things like push ups could be a consequence. Like you tell your mom or your dad If I don't do it by this day, I o u 20 push ups right away. You know where it could be? Um, I'll have to do the dishes that night. But whatever it is, you have to make sure that those that consequence isn't something you can escape from. So you're working with someone who's gonna hold you accountable, going to bother you about it. That's really, really important. You can also do something like posted on Facebook and go like, OK, guys, these are my goals in a couple days or whatever. And so then people are gonna hold you accountable. Care you've done that. You're gonna feel pretty bad if you're not. So voila! You've created a live line. It's essentially deadline that actually matters, but smaller, shorter ones that your HD brain can do without having to rob yourself of like the next week's dopamine to do a three week s A in what night? Now you're just trying to do kind of two paragraphs. Let's say in a couple days, you're probably gonna do that night before that's due to, but that's OK. But then you need way less dopamine. So you're Onley. Maybe taking your next hours dopamine, or maybe your next day's dopamine. We're not taking your whole next week's dopamine, so it's a really good way to kind of maintain that system without burning out. And by the way, watch out for that temptation to give yourself rewards. Unfortunately, consequences where you actually lose something rather than gain something often will work better, mostly because, like if I told you that, you know, to get 10 bucks, you have toe do 30 jumping jacks the next couple days, you might think, OK, well, I get those 10 bucks later, maybe, or I can live without 10 bucks. But if I say I'm going to take 10 bucks out of your bank account, if you don't do this in a couple days, all of a sudden there's a lot of drive to that because we know what it's like to have that $10 we don't want to lose it. So just the research shows that even though rewards are great in terms of what actually gets us to hit, those deadlines are consequences that are really and that we can't easily avoid. Unfortunately, rewards don't bring that much urgency. They're kind of like nice to think about, but they're also nice to forget. In my own life, I use the car adrenaline effect like almost every day to get so much done. I've, like, you know, published books, created this video course like I used the crew journal in effect, even to create this unit. This, like, actual video that you're looking at Because what I did was I posted on a group said, Hey, guys, if I don't finish this script for this video by the under tonight it was like 10. PM then I owe you 30 bucks. Rather, I owe the second common to her 30 bucks and yeah, there were that second commenter was there. They were like waiting, you know, until exactly that time and I was like, Oh, finished it, you know? And so I got to be like, hey, in your face. I made it happen. It is very effective. And hey, look, Now you have a course. Of course they did most of it from like 7 to 10 p.m. Like that last window, but it still got done and otherwise it would have usually taken me weeks to do so. Thank goodness for using the adrenaline effect on purpose with live lines. And when I made those scripts, it's not like they were perfect, you know? But it's like I made what I needed and then later was like, Let's review you know, let's make it better later and that's really important part. I used to dread the adrenaline effect and those live lines to get past those perfectionism urges because nothing will sabotage you faster than that stuff. You just have to get it out there. It's a lot more effective to get doing something to have something done, then to try to make something perfect, because it's just you never start. I also really like using live lines because it rebuild something really important called brain trust. Just this thing, you know, when you have a d d. Often you think I'm gonna go do this goal, I'm gonna go get really healthy or I'm gonna go, um, start a business or I'm gonna go get A's and class. Okay, so you create this beautiful goal and do you notice that there's something in your brain that goes, Yeah, right. And it holds back. It knows that just like a lot of other goals you're probably gonna fake out on this one, Teoh Kind of horrible. So that's because what happens there is because you you've lost brain trust. Like every time you make a goal that you never create lab lines for and just you just make excuses and they just those deadlines fly by and you cheat like you kind of cheat on yourself. In that way, you cheapen what your word means to your brain. Eventually, your brain stops giving you a lot of resources to help you succeed. It kind of goes, it's too much hard work to fail. Um, so I'm not even gonna hope that I can succeed. And unfortunately, the consequence of that is 80 dears miss a huge amount of opportunities because of it, because we don't have brain trust. And so we go kind of, you know, half and half into things we put our tiny toe, but we don't really follow through and then not only our brain stops tested, trusting us, but actually those people around us stop trusting us. They stop getting excited about our ideas. We stopped wanting to help us because, you know, it's a lot of heartbreak. You know when things don't work out. So this kind of thing, creating live lines and then actually following through rebuild that really important brain trust that really makes the difference between a person with a D. H D. Who's kind of all funneled up and depressed throughout their lives and someone who can really succeed and make progress and change brain trust. Also, brain trust comes with respect and self respect, so that's a pretty valuable thing. Toe get to so live lines could help rebuild, but and I don't know, but a lot of you guys, but it's really common in 80 that we don't like ourselves that much that we don't trust ourselves really respect ourselves that much. This is one of those great tools to rebuild that, because that's somewhere away to live. You know, when your brain is not your best friend and doesn't really care about your goals anymore, it sucks. And if you want to start using live lines, I recommend doing some experiments on yourself. You know, all the same. Things won't work to motivate one person as they will for somebody else. So, for example, for me, what always works is just like I tell my husband or my friend or someone. Hey, I'll give you five bucks if I don't do this thing by five PM that works great for me, but at some other people are more like public embarrassment motivated instead of, let's say, money. So they posted on Facebook. A. I'll do this by then, Um, or you don't have to call a credit consequence. Just Hey, guys, I'm gonna do this by then and then you have your friends checking in and sit like that. So that works enough for some people. Some people need to tell their parents about it so that they can work with parental shame. I don't know whatever. It's up to you. The thing is, it's not the same as usual parental shame or usual consequences, because you set them yourself and you make them reasonable, you know, and you give yourself a great chance to succeed. But don't forget to run those experiments so you can figure out which ones actually work for your brain and sometimes one week, one work and another week another one works or just know what situations causes, which live lines to work like. For example, if you're super super tired, maybe public humiliation. What work that well that week, maybe, Or maybe a higher amount of money will work better that week, maybe a push up consequences or two to do the dishes instead of your partner for that evening. Whatever. Try out different experiments because once you have, like that knowledge of how to create live lines for yourself like you're unbeatable, really, you can do anything and you can build upto anything. So it's really worth learning about that part of yourself. It's just really important to pick something that really has fight. If you fail at sea, is to find the right biting us something that's not too intense. That makes you just trash the system. Decide. All this was never fair in the first place, but not so weak that you think, uh, who cares if that even happened? So it's up to you to find out about your experiment for this week is a tryout, those different types of lifelines on yourself and figure out what works. But whatever you do, don't try to wiggle out of it as much as possible. Even though it hurts, even though it feels like it's not worth it. By the end of the day, you should just ignore it. Go on through, follow up with those consequences, and then run that next experiment on yourself because it building that brain trust and self respect. It's priceless. Like those credit card commercials, it's just literally priceless. Good luck. 5. Unit 4 1 of 2 Relationships & Mindmaps: go and welcome to my art studio and they were in here because we'll be talking about something somewhat artistic called mind maps. But don't worry. Even if you can't, like, draw a stick figure or anything, my map skin still work for you. Let's talk about why my name is Alina Cho Zlenko, and I'm a registered psychotherapist in Canada. I have eight HD. I specialize in eight HD, so let's start talking about it, by the way, seriously go you for taking this course toe, learn how to work with your wonderful creative, hyper focusing 80 HD brain. As I mentioned previously in this course, exams typically test you on three components. Relationships, the memorization and application. This unit will be focusing on relationships and learning them. The 80 HD way and my maps are the best way to do just that. I'd say learning to do my maps was probably one of the number one things that took my grades from like sixties and seventies to nineties. It was really when I started using my maps in the classes that I started really taking in the information properly, I wish I had learned how to do my map sooner. I only figured out how to do them in the last year of my undergrad, and then my grades just shot up. And then I continued using them in my master's degree and was able to graduate top of my class. So what are mind maps while they come in many different forms? You could do them online or written out on, and they're just really important for the 80 HD brain. So mostly the concept is there is a concept right in the middle of you know, So you're taking the course. You might write something like history, and then you have all a bunch of concepts that branch out from there. That kind of explained the sub categories that you're learning. In the course. We'll go into it in more detail. But later here's why. Mind maps and learning the relationships things are really integral for people with a D D to do on purpose. In 80 HD River. Gracious learners doesn't take a long time to find one of you who just spent last night googling something or getting lost in Wikipedia. Problem is, though, for eight HD. We can't quite choose what we want to learn. We just kind of follow that passion. And unfortunately, in school, that's not always possible, right? Like if you're supposed to be studying for a French exam. But you're staying up all night learning about serial killers. Uh, I mean, you have to know how to control for that right now. The important thing with eight HD. What really helps us learn is to know why we're learning it and understand kind of how we can apply it in their life like what makes it riel. And the ideal way to do that is to have it grab onto our already the interest that we have . Unfortunately, instead of going in this direction, the school system typically goes and does something called bottom up, learning so more they teach you small details about loss of things, don't quite know why you care about them or even why you're learning it. And then by the time you get all the details, that makes the bigger picture of why you're learning your like, I've already forgotten all of it. I wasn't able to remember it. For example, if I just learned how gasoline creates electricity. But you never explained for how I can use that Teoh always be my brother in our car races. Then I have forgotten. And even if you tell me something really cool about gasoline, electricity, I'll have already forgotten the first bits because we didn't connect them to anything. We're contacts based learners. So we really don't know why we're learning something before brain decides to keep it. And that is called top down learning. So there, the idea is you give us the big idea of, like, how am I going to make my race car faster than my brothers? You know, how am I gonna get this paper airplane to keep flying for a long time? You know, what are the cool plans around my house that I can use to eat If I get lust or for medical treatment? We want to know how we're gonna use the information, how it applies her life and how it already applies to what we already know. So that is what top down learning is. First we're told why something is super cool and why we want to learn it. And then eventually we get all the cool details, Like how you could make your race car go faster than your brothers here. All the cool bits of how to make a race car work. And you bet your I'm gonna be remembering a lot of that. Like when I was, like, 11. I would have told. Remember that also, the moment we lose the relationship between all the things we've been learning in the class were dooms. We just start going to class going. I don't even know what we're talking about anymore. And that's exhausting and really turns off our brain to learning if we don't know what we're learning and kind of why we're learning in the first place and have a cool thing to type two were usually going to remember certain details, but not others. And the end that information is not gonna be that helpful to us like we might know that Hillary Clinton ran for plant presidents. But maybe we'll forget what country they ran for, or we'll learn how to hit a fly ball but will forget what sport that fly balls. Therefore, it's baseball, by the way, for curious context is everything for the eight HD brain. And you know what if the school system's not gonna give it to us. We have to give it to ourselves to succeed. So that is what mind maps do. They help you process the information you're learning and to keep it for a long time to use it even beyond the next test. I didn't know how to do this for most, my undergrad. So a lot of what I learned I would only keep hardly till the next test. And I would just get rid of it. Also, I, like, forgot so much of what I learned in my undergrad until I finally started building the relationships into things and using mind maps to do that. Can you imagine going to school and, like actually learning riel skills you can keep When I actually was remembering and retaining things passed the test, I was like, Oh, is that what education's for? You don't just pay a bunch of money to get paper like you actually get learning like that was legitimately new concept for me with my 80 HD and trying to learn previously. So okay, maybe now you understand the importance of those relationships and you're learning. So let's go deeper into how to make my maps. So first step you choose. If you want to make an electronic mind map or a paper based one, that's just you, right with your hands in the pdf, there are several choices of my map software to choose from. I don't want to just tell you used this one, because technology changes. But also everybody has their own that they love. Like some mind map Softwares that I used. I had clients trying to like I didn't like this one. They found another one. So look for yourself. There are also some great suggestions for how to do paper based mind maps in the pdf. I personally use electronic mind maps because it allows for way more space to put them. So unless you want to kind of paint like your whole wall in, like whiteboard or chalkboard paint or something, and then use that sometimes you're just not enough space if you try it handwritten. But I've seen people do it, and it looks really cool. That's actually what a past client did of mine. They painted a whole wall with chalk board paint and then just ran that for the whole year , wrote their mind maps on there, and that was really satisfying for them. So once you've chosen your hardware or software essentially the way you're gonna make your mind map, I recommend making one separate mind map per course in the middle of every mind map, you put the name of your course like science. Then you branch out from the middle with different info about it. For example, say your classes about veterinary care. There might be a unit or sub topic on diagnosing wounds and another one on I care another one on surgery room hygiene. So those would all be branches off the main topic that all of those sub topics would have further sub topics. Like for dressing of wounds. You might have something like choosing the right gauze and another on pressure wrapping and another one on infection care and story Tenny that majors that see me butchering doing this . I just came back from the vet with my dog, and I just had bet on the brain. He's okay, by the way, proof of life. So you keep breaking things down into categories and making sure that new things you learn go into a certain category or you make a new one. If there's nothing yet that it can go in your also welcome to use doodles or drawings or even videos, depending on your medium. When you're putting in the points to help you remember, the more colorful and interesting you make your mind map the funder it will be to review and the better you will remember because 82 years remember fun things and colors. Colors especially, have been shown to really help with memory retention. So I recommend to use those. Do whatever you can to make the notes really what you need and kind of creative as long as their tight enough to be able to review them. I remember I made my maps in the beginning with my own writing, and they were not tidy, and I never want to look at them again. And the different mind map Softwares will do different things for you. Ones will have cool bubble shapes. Ones will have different colors. One will allow different things that you can add to it in different media types. So find the mind mapping software that's right for you. And don't forget to experiment. So now you know how to use a mind map. So next we figure out how to use it. Throughout your entire course, being a star is just exhausting. Is it working? 6. Unit 4 2 of 2 The Super Student Method: Now you know how to make a mind map. So now let's learn how to use it for your entire course. First I recommend start your mind map right at the beginning of the course of you can. It's never too late. You can start it later if you really need to. But the earlier the better because everything will be in there. And every new thing you learn, you can attach to something else. Because you've started right at the beginning. It will help you really stay focused throughout the class and know what we're even talking about each class. So I recommend have making a mind map for each course. Be one of those things you do in like the first meet week of every semester. Andi. To be clear, I recommend using mind maps instead of actually just taking normal notes during classes. But you can also use them together. If you want to be a super student, let me show you the method that I use. It's kind of hard core, and I'm telling most people do not use every piece of it, and they take what they want. But this is how you can kind of almost be guaranteed. You're gonna go up a greater too, because there's like no way you're missing knowledge this way but it is quite time consuming, but it is a d d friendly. Let me show you also to do this. I was really motivated to get good grades cause I really want to get into grad school, which I succeeded up. But you might have different goals. Also, if you want to go the super student mind mapping route which I'm about to tell you a bit about, you want to probably have a lot less courses that semester because this market is time consuming. Also, for this method, I recommend using a really cool tool either the live scribe, smart pen or one note to take audio notes in your classes. So the live scribe smart pen, and one no, they both given option doing something really magical. Ah, the live scribe option is for those who write their notes. And the one note option is that for those who type their notes like me now, But back then, I use the live scribes market. So what both programs do is they don't just audio record the whole class because any recorder could do that. They tie whatever you are being told to what you're writing in that moment. So later on, I can go back and go. Hey, what was the teacher saying right when I wrote this note like right when I wrote, uh, the equation for gravity? What was the teacher saying? And I can click that equation for gravity or whatever I was reading then and you'll start playing exactly what the teacher was saying when I wrote that, and we'll just kind of keep going until I stop it. And then I could go to the next thing. I'm like, Oh, what about the next formula? Press play? And they'll start saying what the teacher was saying when I wrote down that formula. It's really, really amazing. And it's better than recorder because you don't to re listen to the entire class. I have no idea. Like, where do you even start listening? If you just want one tiny concept out of the whole core like class. So the live scribes ahead writing version cost about 100 to $200. Um, and the one note is now free. It used to be expensive, but it's free. A check. The pdf for more info on the live sky Smart pen or one note. It can really change things for a student. I'm not affiliated in any way with live scribe or one note, but it's seriously saved my life as a student numerous times and got me. That was really top grades I didn't think I could even get. And even though it's kind of an intense system, what I'm kind of about to share with you, I thought I would share with you guys anyway, even though it's kind of hard and a lot of people wouldn't be willing to try this part. But it really took my grades too crazy. New heights and Help Me graduated top of my class, so I figured it wouldn't really be an 80. HD said he sells course without this weird method. So for the super student method, I would come to class and I would record the class with either my life scribe, smart pen or later on. When I discovered it, one note and I wouldn't really take a lot of notes in class. I would mostly just write down headings or whatever and just have it all kind of recorded. And also, if I couldn't make it to class, I would ask my friend to come and bring a recorder, ideally the smart pen or whatever to record it for me because I knew if I would miss it, I just I would start losing track of what's happening. The course and oh God, there's nothing more distracting than that. Then when I would get home, I would put on some teeth, cuddle my dog, get a snack ready and sit down to re listen to those classes. You heard me right of my own free will. I chose to go to class, come home and then essentially go to class again. I went to class twice. I went first to class to learn context like the bigger picture that top down learning I was talking about. It helped me get to know, like the gist of what in general are we talking about? What? We're aiming for this unit like, why's this teacher teaching little bits of things? I really want to know where we going then, with my newfound psychic nous of where the class was going, I would re listen to the class. And that's when I would listen for those small details and add everything I heard in the class to the mind map. Any parts that seemed important. Don't you often wish you could just press pause on your professor? Well, now you can with these super student method. The awesome part about doing this is that I could posit recordings at any time take a break , play fetch with my dog, hang it with a friend and come back to it so I could keep my dopamine high at all times. Didn't have toe try to focus for the entire class when maybe my neurochemistry wouldn't have allowed that. Would this more relax? No taking method. I was able to really focus when I was there in class. Enjoy it. Sometimes I take breaks ago do push ups or something that, like, get me stimulated again. But then I go home and just really relaxed taking the information, take breaks. But whatever I did, then it helped me really learn things and I could slot them in where they go. And then that information stayed with me for a long time. Also, I could take in the information without a rush and typically when I'm in class trying to write it like I'm rushing and I don't know about you but my brain and a lot of people with eight HD our brains and go blank when we're trying to Russia. They stopped working, so sometimes that relaxed method is really what's needed. Also taking the classes second time. Weirdly enough, you think it was more boring, but it actually made a more fun because I was actually taking in the information. I was actually learning all this cool stuff in these classes, and, you know, I chose my degree. So I want to learn that stuff by that point anyway. Not always true for high school, but a little better in university. You can kind of choose some of what you're learning, and with this super student method I started. If I haven't said this enough, I just started getting A's and all my classes and I was like a bees and often see students , so that was like, completely surprising. I really thought I was stupid. I thought I couldn't really learn, you know, I came from this family of over achievers and I just thought I'm just I'm not one of them, you know, in my life, it started kind of shut down and give up, and then all of a sudden I learned I gotta can learn, which is about finding my own methods to do it. So being an A student was not easy at all. And I really had to take less classes to do this method properly. Boy, was it worth it. And if you have the energy, I recommend you try it at least for one semester. And who knows, you might learn something new about yourself. Also, in a class, everything you learn really stacks on itself in most classes. So the moment you have something missing, it's like the whole pyramid falls apart and nothing makes any sense anymore. So you want to try to prevent that? The rule is to never add anything to your mind map unless you exactly know where it goes. That way, everything you learn really build on everything else you learned. And when it's not building on, it makes you curious. So you go learn where it belongs and actually research to show the harder you work to figure out how something works longer. You will remember it also by using the super student method or any of these mind mapping tips. It will make it a lot easier before exams because you don't really need a study. You know, you've been taking in the info, even ask the important questions all semester. So exams roll around. You're just reviewing. You're like, Oh, yeah, I wrote this cool stuff and that's kind of fun to learn it and remember it. Your friends will be all like, I have to study for my man and you'll be like, I'm at the beach drinking my perfectly chilled coke, feeling great. They're gonna be all jealous. So if you want to become a better student, I recommend making mind maps throughout the year and recording your classes in case you need them later. But if you want to be a super student, get those med school grades. Then I recommend recording your classes and re listening to them again and making your mind maps off of re listening to each class the way that we talked about earlier. The super student method. Whatever you do, find some way to learn the concepts and class based on their relationships. Because no matter, even if you know that there are three types of ways to dress a wound, it won't matter if you completely forget which animal you've learned how to dress the wounds. For other than mind maps, there are several other ways you can make content real to you and those relationships more clear. For example, you can watch YouTube videos on the topic that maybe are more interesting than your professor's lectures. It's good to kind of get every topic from multiple, different angles. That really helps with relational learning. You could take yourself on field trips like the War of 18 12 is much more memorable if you're standing in the field where it happened, or you could talk to family, friends or people you know who might have a passion in the topic. Getting multiple sources of data will definitely help your brain keep that data for much longer. Your experiment for this week is to look through different methods of mind mapping the software's or whatnot and choose one that you're willing to try and then fiddle around with it. If you're really brave, try creating the beginning of a mind map. You're also welcome to engage in other ways of context based relationship learning. Like watching you two going on field tricks, talking to family, friends. Whatever you do, keep trying. Keep learning. I believe in you. 7. Unit 5 Flashcards: Hey, guys. This week's video is about flash cards or, to be more specific, the memorization portion of exams. There are three types of things that are usually on every test or exam and their memorization Focus on this unit application and also relationships between concepts. So let's jump into memorization. Flashcards may seem like maybe something simple. That's not such a big deal, but they're one of your biggest keys to success on exams and as well as the incredibly effective flashcards are incredibly 80 friendly. So the main issue with memorization for US 80 years is that our brain has a huge problem with it, if you remember from other units. One of the issues that are brain has to face is that we have a really low dopamine a lot of the time because that's our ability to focus, but also to memorize. Because of this, it's super hard for us to just memorized office simply as maybe other people around you can . And on tests, it's often where we lose a lot of points. A lot of us do better on multiple choice exams because our memories could be kind of jogged by something that you see in the test like a certain date might associate to a certain program or person. But without that, it's really tough for us. And it's especially tough if you have something like dyslexia, which is really common, comes with eight HD, and it can lead to really turning around dates, numbers. So all of a sudden something that happened in 1912 actually now happened in 1921 and then all of a sudden, poof, all those points gone, that's not fair. So that's why one of the biggest things for eight HD and memorization is creating these flashcards because their ways to test yourself play games with yourself where you're not going to be mixing up those numbers anymore because and that data because, um practicing so the wind make flashcards is you, either you cut out pieces of paper cue cards. On the one side, you write something like the word gravity, and then on the other side you might put four ballot for gravity. Or you might put the name of an inventor, and on the other side, you put what they invented. Do you kind of create a game for yourself? If one side said something. What does the other side say? Even use flash cards. Remember most of things you know, learn like dates or names or formulas, that kind of thing. Once you have it all written down properly on your flashcards, you can then start playing games with those around you. You can get them to, like quiz. You tell you one side of the flash card, see if you can guess the other. It also really helps. When you're making those flash cards, you can use colors and shapes all sorts of things that jog your memory. And for 80 HD often colors and shapes really help, ideally, overtime. With playing with these decks, you can go one way like forwards and then backwards, and you can guess it kind every time. Properly. So often on tests, you have to be able to guess one side without the other, but you often won't know which side you're given, so it's important to learn up and know how to guess the other side from the one thing you know. So you need to know Freud's birthday when you see his birthday is May 6 18 56 By the way, Fun fact going through flashcards, actually quite a lot of fun to do with family or friends or kids around you or whatever. It's kind of like playing cranium or like a trivia game. You can even have points associated to it. And then at the end, the winner win something really cool. Like you buy them dinners when you use flash cards as well as thes other methods that we're gonna be talking about. In this course, you have a huge chance of boosting up your grades. I've just seen flashcards use as one of the major really different things. They did Teoh boost a C student to being a B student. I mean, that's like a whole jump there, and the only thing major, different flash cards and you can find your own way to do flash cards. You might use an app to make them. You might do them in physically, in real life, whatever works for you. I know one of my clients really likes drawing pictures on all their flash card, so that's also another option. So they're like because they're more visual learners. So figure out how you learn to do that right? Don't forget with every one of these techniques we ever give you in these videos, it's always known that you are unique, so you're gonna have to make it your own. And just first thing we throw you might not be the one that works for you. But what we're why I wanted to teach is more of this experimentation mindset. Like try, try again and find the things that work and use that to go the next step. I know you'll do awesome. 8. Unit 5b Mnemonics for Memorization: make flashcards extra powerful. I recommend using pneumonic devices because they helped boost up your memorization potential like by crazy amounts. Pneumonic devices are kind of mental shortcuts that you can use to remember facts and names of things and whatever you need to memorize ah, lot faster by using these kind of short forms that can jog your memory better about them. Often they're kind of funny or interesting, and that really helps with learning. Lots of great eight aged years have used them throughout history to do great things. Pneumonic devices are one of your secret weapons. An awesome example of the use of a demonic is in the TV show Share Luck and also in the books. The main character remembers a lot through creating a mind palace so he gets to know a space kind of really intimately. You can imagine all the beds done essentially, when he needs to know something. He'll walk through his mind palace and he'll go back to where he left something, Let's say, under the pillow of a couch in the living room and maybe there who have left the formula for gravity or something. But maybe with a picture next to it or whatever helps him remember. And then he'll keep going through the house when he needs things. So it's a really cool way to remember things. And I mean, I'll tell you I can't do it that way because my spatial skills are very strong. So this pneumonic device is great for people with really strong ability, visualize which I don't have. But if you can, it can be amazing. I've had some friends use the mind palace technique and it's really impacted there, Billy, remember some great pneumonic devices that tend to work really well for eight aged ears are one order New Monix order No, Monix, use a sentence to help you remember like a longer thing. For example, the sentence May I have a large container of coffee that represents the order of pie like 3.145 Because the length of each one of those words in that sentence I said, dictates to you What number? It s so for example, the word like have that's four letters. So it dictates that the number four is in high at that space. Number two acronym. No Monix, Try saying that five times fast. I actually had to re record that three times. But Akram ended acronym in months, uses like a short word that reminds you of the beginning of a lot of concepts or the order of a sequence such as rice, which tells you what to do if you have a sprain. Thes are rest the injured area Isis Spring compressed with a rap and elevate the injured area. So you get that all just from the one word rice number three spelling New Monix. They use a sentence to remind us to use the right spelling for words such as you can remember the spelling for the word arithmetic. With this sentence, a rat in the house may eat ice cream. That's how you spell arithmetic. Another option is rhyme or poem. New Monix. I use this one a lot. It's when you use kind of a rhyme to remember some element of common knowledge. An example of it is I before E except after C. That one really stuck for me. Thank goodness it helps you remember kind of that I and E and C, they create really weird combos together. Another example is Rainbow in the morning travelers take warning Rainbow at night Traveler's delight. So that explains if a storm is likely to be coming or going. And if you should be worried about it or not, based on kind of what you're seeing in this guy there now you know that thing. You can also create your own pneumonic device like I did. I actually learned the entire periodic table when I was in high school by creating a really dirty song about it. And by the way, I remembered it for years. It's been like baby, almost 15 years, and I still remember that aluminum was used to wipe your bum in the song. I don't I totally remember what happened next, though. I mean, it's been like 15 years, and that was one of the more tame parts of the song. So one of the reasons why, like a song like something that elicits, like where you're using weird like dirty, you're weird or gross things. Actually, we remember those better because those things are novel, their new, and they pump dopamine for people with 80 HD, right? So we remember things are fun and interesting and weird, so if you make a weird song that has a bunch of stuff in it, and it's up to you when you want to stick in it. You're gonna remember it a lot longer. Your experiment this week is to you. Either make some flash cars or try a one pneumonic device or make one up. If you're not currently in school than big. Congrats on being a keener. But you're totally welcome to make something up or pretend that you have it, Uh, or you just take something in your own life and decided I want to memorize that better, like your Social Security number or whatever. So try to make a song about that. I dare you to have an imagination I know you'll do offer. 9. Unit 6 Avoiding Slide At All Costs: Okay, So this unit and beautiful Bali, um, is going to be about not falling behind. Once you do, 80 years can really easily fall into something called Slide, which is essentially, you miss a little bit. You feel bad about it. You try to catch up, you don't catch up, you fall further behind. You eventually feel so overwhelmed. And then you just dive into addictions like TV shows or movies or heroin or cheese. Whatever. Eso it isn't pretty. It's really best to avoid slide at all costs. So here's some strategies to avoid the same dreaded slide that almost got me kicked out of my undergrad. One. Go to all your classes unit, your farty or not feeling awesome or just went through a break up or the chairs are uncomfortable still go. If you have to miss that class, they get somebody else to record it for you and then actually listen to that class the entire thing as soon as possible. Don't put that off slide comes really fast, and that's the reason why this is number one. If you take your notes by hand, I recommend the live Skype smart pen, and if you take your notes by typing like me. And then I recommend using one note. We have, ah bit of information about those in the pdf attached. This class. Do all your homework and readings, or if you have to skip through the mall or learn how to speed read. There's also an amazing accommodation will go into accommodations in another unit, but it allows you to get all your textbooks on PdF and then you can actually have them read aloud to you by lots of really good read out loud Software's. Sometimes having something read out loud to you is a little bit easier than reading it, especially with 80 HD. So it's definitely worth trying. I'll teach you how to skim. Read the HD way in another video course. Whatever you do, make sure keeping up with that homework in those readings on time. I'll get to why soon, and to make some readings easier if you can divide it up with a friend that really, really helps. Like, for example, you take the's units 12 and three, and they'll do units 23 and 41 They'll they'll do the readings. They'll make notes. You'll do that same thing, and at the end you come together and you have all the notes for everything. There's also great to do the study group. Also, it's great if you have a study buddy or Citigroup to teach each other different units. You will never have learned anything as well as you'll learn it after you've taught it. Because it usually gives you all the questions of all the things but you don't have answers to is usually the exact stuff it's gonna be on the test number three every week. Circle everything you don't understand and make sure that before the end of the week, you're getting that question answered by a teacher by the T A. By a friend by somebody the Internet. Who cares? But you can't know that you cannot move on past the week until you really understood everything. Because then next week becomes complete gibberish and forget about keeping up. Some people use highlighters or pens or different little signals next to the different notes to show that they don't understand. And at the end of the class, go and ask the teacher those questions because it could be time consuming to really like keep track of the course and really understand everything you're taking in. I really recommend a lower course load, especially as you're learning these skills because it is very time consuming and don't want to explode. Also, it's super important to record all your electors, as I mentioned with the one note or the live scribe. And if you're doing that and then really re listening to them to make sure that everything's going into the mine Mac properly, as we discussed then that's also really time consuming. Also, as I mentioned, go to class, right that gives you the context that so that when you are going through your notes later on, or maybe even before an exam or whatever, at least if something didn't make sense, you were in the class. It all kind of was linear. You could remember the different pieces, and then you can go back to the exact part of the notes and the recordings difficult. Oh, crap. What did I need to learn there? So it's really important to go to the class to get the context and then re process all the information from the class to like put it in the mind maps to put it somewhere meaningful so that it makes sense. Everything has to be squared away before the next week, so that is. 10. Unit 7 Building Your Accountabilit: welcome to a new unit, Thisun. It is all about building accountability to yourself throughout your whole semester so you don't jump into that slide. One of the best ways of building accountability is having someone that you're touching base with at least every week, every two weeks. If you could do it more often, the better, though eso when I mean touching base. It could be a teacher. It could be a tutor. It could be a study group. It could be a friend, but make sure that every single week that you're of course, or every two weeks, if you absolutely have Teoh, you're connecting with someone and talking to them about the material that you learned about that week. This creates a live line like we discussed some essentially like a riel due date deadline that isn't like the exam, but like that every week. That's the thing that you want to catch up for so that you don't look stupid in front of your friends or your teacher. Whatever public embarrassment is a fantastic motivator. Setting up live lines like we talked about in the Adrenaline Unit is really one of your biggest ways to protect against slide because you're always staying updated and you're feeling really good about yourself when you are catching up and you leave with great questions after those sessions like Oh, I gotta go learn that And it really helps with that other instruction from before of making sure that every week is always squared away. And if you're meeting someone regularly to get their input, then you will be understanding every week before you move onto the next one. Sometimes if we're meeting with the tutor, we're not really sure what you should do with them. So I really recommend start assignments like Get them to read through the instructions with You Get started because with 80 HD starting projects are the hardest. So we procrastinate that for weeks, and if somebody else can help us get started with it. Amazing. That's what I did in my master's degree. And it was It was great. It otherwise often instructions felt like gibberish, and this way it made everything really make sense. Also, when you started assignment with somebody else, like when they're there to support, you can ask all these little questions that otherwise would swirl around, you know, in your brain and eventually make you feel super overwhelmed. Need to eat like three boxes of Oreos minutes, things like feel better at all. Even if you're meeting with a study. Gruber, Tudor, whatever. I still recommend meeting with your professor or teacher once a month at least if you can. This way, the teacher is getting to know you better. They're seeing that you're like an engaged student, and it can make them really cushion some of your grades and also give you like hints about what's gonna be on the test when the teacher feels connected to you. You get so much. For example, by the time I got to wanting to go to grad school, I completely stayed away from a lot of my teachers. My undergrad, You know, when I wasn't getting great grades. And so by the time I wanted references, I mean, who was there to really care and want to give me a good one? You know, I had some good grades here there, and the teachers gave, like, law references, but like, it really sucked, you know, um, versus what you could do instead cause a lot of 80 years fall into that trap of, like, not really bonding with any teachers and just trying to survive. But if you can involve teachers as part of your kind of staying on track strategy, they're gonna be giving you great references. They might give you a job in the future. They also again, as I mentioned, will totally kitchen pushing your marks. Um, because they see that you're trying. So why would they penalize you for something you're trying around? You know they have a heart to. Also, if you feel more connected to your teacher, you're more likely to feel the urge to invest in their course. So you want to come to class. You want to do well, you know, you feel like this teacher cares, So use that. Now let's talk about setting up study groups. Study groups may sound really scary because, you know, like rejection groups, scary bad things. I'm a lot of us were in treated very nicely by groups when we were younger. But study groups are one of the most important tools for getting ahead in school. So here's how to set one up. So during your first or second week of classes, come to class early. I know that's really hard, but just this once and write on the chalkboard study group and the time and location that works for you. For that Citigroup, make sure that utes on the chalkboard or white board, or wherever everyone can see it. Then underneath, put the words sign up here and add a column for names and email addresses in the pdf file attached this unit. I included the exact wording to use because for some of us, it makes us really uncomfortable. And this is one that me and lots of other patients in the past have used that have worked for them. Then before class, you can ask the teacher to announce group for you. If you feel kind of shy or you can announce it yourself, I recommend at the end of class kind of before everybody leaves. This has worked every single time. I have never heard this not work and not have at least one or two people sign up. Then all you have to do just follow up and go to the place that you said you were gonna go because if you the person who set up the study group doesn't come the first session. Forget about seeing anybody else come back again. If it's a super small class, you might have to negotiate for times a bit more like talk to them. But generally, if it's a class larger than like five or 10 people, just choose whatever time and location works for you, and you'll find several people who are good with it. Most people, when they see a study group, will jump on it, but they're not ones to want to set it up. So if you can set it up, you're changing the whole course of this class for not only you but a lot of the students in it. And it's also a really great way to make new friends and connections and connected to our friends in connections. If we are connecting, these people who actually would want to come to a study group meanings Air students that are like engaged in stuff you're more likely to have, you know, those good influences that might influence you to go study instead of go to a party which is really invaluable with a D. D. You know, we're kind of impulsive. What is everyone doing? I want to go do that. So your experiment for this week is to go set up a study group, tutoring session, sessions with your teachers, something put them in your calendar and then follow through and go there. I believe in you. I know it's tough, but you could do it. 11. Unit 8 How to Study for Exams The ADHD Way: thanks for tuning into this unit where we discuss how to study for exams. There's away. There's a path with 80 HD. Despite our urges, we need to get used to studying for exams throughout the whole semester instead of the night before. At breakneck speeds, though it's tempting and we all do it, and we'll explain in the other unit about adrenaline doing it all the night before. It's just it's not workable because you can't take in that much boring the night before you have to spread learning all the boring to seal it in properly when you have a D D. What helps us learn best is having enough dopamine on the night before. If we're kind of really all stressed trying to do it, we can't. So it's really important to learn to accumulate your dopamine and have it come to you when you need it through a semester to study. And when you try to do it all the night before, it's just awful for your mental health. Have When we have 80 HD, we have to learn to study like a marathon and not our usual sprint. I'll teach you how here's and strategies to help you maintain your stamina during the marathon 80 D way, just like I mentioned in the mind Mapping unit. If you're doing mind maps throughout the whole semester, then during study time, all you have to do is review them. My maps give everything context, and if you're putting everything in context the whole semester, then you have a deeper understanding of what the course is about, which is a huge part of what they test for on the exam. A good exercise to do with the mind map is go through the whole thing and kind of put your hand over parts of the mind map and see if you can predict the next branch of the mind map to say In biology, you're looking at all the different types of spiders. You put your hand over the types of spiders and see if you can guess how many types there are and what they are under your hand and if you can, that great you know it. Number two. Do any homework or readings. If you haven't done them as mentioned before, you can skim if you need to. You there really efficient 80 friendly ways to do. Ask IMing and I could teach that at another time. But get through all those readings and homework because that's another big part that they test for during exam time. Do you understand how to put things into action? Also, within a week or two before you have the exam? Every night before you go to bed for about 10 minutes? Review the different material for your exam. Just 10 minutes and just review. Research has shown that if you're doing that every day, it sinks in and you're gonna remember it really well during the exam just 10 minutes before bed. Next. If there any practice test, do them. They are so helpful to get you thinking in the right way and start understanding where the holes in your knowledge are. If you can teach somebody else the units that your most confused about through teaching, we realize where we have those intelligence understanding holes so we can fill them right up, will meet with a study group or a tutor. Um, now, this is great to do the whole semester, but especially before an exam is really important to get that experience talking to other people misinterpreting things together because often an 80 d we misunderstand things on, but sometimes we don't realize we should be learning something when we should. We have some other understanding what we should be doing. But often when you meet with those study groups were that tutor, there's gonna be so money like, Oh my God, I forgot or oh, wow, I have to go learn this. So I recommend doing that at least about two weeks before the test. Also because of our small working memory, meaning we can't hold that many things on our mind at one time. It's hard for us to get a really good big picture off the course versus when we talk to others about it. We'll start realizing, OK, that was part of it. That was part of that, Um and we didn't even know we didn't know those things. Another great idea, if you could get the set up, is several weeks before the exam work with a group of other students, ideally in your study group, and everybody should get a week or so where they have to make notes for any units there. So readings and all the data get them to make notes and then swap those units So everybody gets a copy at the end of that several week period of all the units, like a summary of them instead of having to them all ourselves. This is such a big, safe, like way to save time. And also, students are often really into getting on board with this. If you do it early enough. Before the exam, I did this loads of times not really help bring my grades up to, like nineties and the courses I did it in. This is key. Within about a week of the exam, go to the teacher's office hours. Then ask your teacher this one very important question. What do you think is the most important thing from what we've been learning then usually that's that's like a great way to get these little tips from the teacher, because whatever they think is the most important is definitely what's gonna be tested on, and often they'll give some things away there so and you because you've been to the teachers hours before the test, the teacher sees you trying, and you're more likely to get some extra points or some leniency and some other areas. Teachers are people, too. Next throughout the whole semester. Really listen to what the teacher says. Oh, this is really important. Or they repeat a lot of times with a super like underline or whatever or say that you'll really need in the real world. Listen to those those are often things you're going to be tested on, I recommend. Throughout the course, put stars next to those things are underlined so that when you're studying, give extra attention to those areas. In a way, it's kind of like reading your teacher's mind when you study like this, because honestly, a lot of studying. We think it's about how well we're learning the material. But really, it's learning how your teacher likes to teach it what they think is important, and I agree that sucks. In his lame lastly, review your flashcards that ideal. You've been making throat course, but worst case scenario you could make now and make sure that you can get them forwards and backwards. You always know, like the formula for gravity, and then if you see the formula for gravity, you know it's for gravity. So you see it both ways, and you can predict it when you play that game and feel free to play it with friends, Children around you, people in your class, your parents just back and forth of flashcards. Those are the things have to memorize, and so we need to treat them as such. So your experiment this week is to make an exam study strategy that's just right for you. And when you create your exam strategy, put all the dates into a calendar so they're coming up when it's time to do the next thing like make flash cards or view mind map or whatever. That way, when exam time comes, you can kind of get through it without as much stress at all, because you know what to do and you can prepare for the next thing that's coming. And an 80 D preparation is everything, as you may be learning through this class. Oh, and if you don't have an exam coming up, then pretend to make an exam, think of all the things you would have to do for your exam and put them in a pretend schedule. That way, when it actually comes time, you kind of had experienced trying this technique, it avoid the urge to cram despite its delicious temptation. Think of cramming like a sexy siren, beckoning your ship to do have a good week. 12. Unit 9 STRESS Analysis: So now in beautiful Ostuni, Italy, Just in the south of Italy, on a roof terrace. No, no less. I'm gonna teach you guys a little bit about why we procrastinate in the sense of the origins. Like every single time you procrastinate, there's usually a different reason for it. And there's usually only five sources to that procrastination or laziness. You know, a lot of people call when people with a D d or anybody, I guess is for fascinating. They say, Oh, you're just being lazy or putting off something. But really, the thing is, is we don't have the energy. For some reason, you can figure out the reasons doing a stress analysis. So the word's stressed is an acronym that stands for S T R E S s so tense for steps thinking negative thinking, especially R is for research. S is for sensory issues, and S is for the last S is for self care. Ah, that was a little test for me because I'm not reading this off of anything. I'm just like we have. What are they again anyway? And I'm gonna go into figuring out which which ones are getting in your way and what to do about it. So first thing is step So you're procrastinating because you don't have the right first step. So it might be that you're like doing an essay or trying to do a project for work or even try to put on your pants. And maybe you think your first step is right Introduction. But your actual first step, let's say for an essay might be find the instructions or it might be, ask a friend or a colleague. You know, if you're actually doing the right thing or it might be open your computer. You know he may. I think the first wrong first step that's taking you in the wrong direction. That's steps. Ah, the next possible origin is the t so negative thinking, like when you're just starting to sit down and work on this thing. Are you right away going? All this is gonna suck. This is gonna go really badly. I'm gonna do such a bad job. It's gonna be just like those other things, you know? Do you have that negative thinking? Uh, going on for you? Oh, these Those are the beautiful bells. By the way. No student There's always bells every hour. It's It's quite lovely anyway, So yes. So the, um Esses did you pick the right step and then t is the thinking? Are you doing negative thinking already when you sit down because that just trains you of dopamine drains you of focusing juice super fast. You're you're sabotaging yourself. Really? So our is for research. So is there something that you don't know any ambiguity and the ambiguity tends to completely screw up your ability to take steps when you have a t. D. So what that means is say, you're like all you know, I think it's due on Tuesday, but I'm not sure it might be Thursday. You're not going to start that until Monday night when you're like, shoot, is it to zero thers and then you're gonna finally do stuff. You're not gonna start it on the weekend, that's for sure. Or say, you know, you need to figure out OK, I really need to do this. But I'm not sure if I'm using the right tools or if I'm doing to the most effective way, or I'm not sure exactly what my teacher, my friend meant. So get rid of all the ambiguity. You can ask questions. Do whatever you can there. Ah, good. Next thing is e ease for emotions. Last trauma. This one's quite interesting. It's ah where it's not just not actually the task itself that's bothering you. Just all tasks like this. You have a bit of trauma or really negative emotion tied to it that drains your dopamine and energy juice super fast. So that might look like, um, you know, maybe when I was in great for I was doing a lot of writing exercises and I had a lot of problems. I didn't get a lot of support for my teachers. And now whenever I have to do a writing assignment right away, I feel drained like that is gonna suck, you know. So even if it's a funnest writing assignment, I can't even notice because I'm already drained just thinking about it. So that's what the E is. Their systems were negative emotion tied to it, and so a really good thing to do there is to, um, either president therapy if you can, But if not, do something that boosts your energy and dopamine while you're doing it before you're doing it. And after you're doing it, you know, as much as you can so might look like, you know, if you're gonna do an awful task, like do the first step of it to build momentum. So get started on it while listening to really good music or give yourself a reward. OK, after this is done, I'm gonna go for ice cream with my friends or something that's gonna refill you really fast . You want that? Good. Next thing after emotions is the first s of stress. Ah, the second s, I guess of the three s s, um and it is sensory issues. So Okay, I was diagnosed with a d. D. In my early twenties, um, so I had to deal with a lot of sensory issues my whole life that I never had a name for. And many people with a d. D typically have overdeveloped sense is one of their one of our five or so senses typically overdeveloped. So you might things like the each year than they are for other people, or they might be louder, or the taste might really bother you way more than other people. You might feel pain a lot stronger than others. That's that's one of mine. Another one for me is I smell things a lot of my childhood. I remember the bad breath of or or body odor of like music teachers who, like sat really close to me or adults. What a hug when I didn't want Teoh. My sense of smell's gone down quite a bit since then, but that's how my childhood is remembered. I never knew with sensory issues. I just thought as being lazier a bad kid or oversensitive. I was called sensitive so much as a kid, so be careful with that one. So with sensory issues you want, if you can trade it, see if somebody else can do it. If you can trade, maybe you'll do the vacuuming if they do the dishes. If you have a sensory issues with that or some way, pay someone to do it or if you have to do it, try to be respectful of your sensory issues, where gloves if you say you need to do the dishes and you can't cause water, bothers your hands or listen to really good music that boost you with dopamine again, same thing with emotions before, during or after. But knowing that you're gonna drain yourself of dopamine and skinny much worse for you than others, it's gonna take longer. So you want to make space for that. And the last thing is that the last S is, ah, self care. So that's there's There's something your body needs were like animals, you know, it's take, for example, panda, and you stick panda in his do. It's not just always seem to be happy if you just kind of feed in water. It it needs like social stimulation it needs with the right environment. It might need the right plans to eat. It might need so many things and saying, With humans, we have like, vitamins we need, but they're like personality vitamins. So, for example, we might need a vitamin people, vitamin play, vitamin alone time, vitamin competition, I don't know. Vitamin ah, healthy food, vitamin exercise. You really want to figure out what your self care is in a good way to do it is just set a timer 15 minutes. Try a certain type of self care at the end of that's 15 minutes, maybe of exercise. Maybe you've talked to a friend on the phone. See how your dopamine feels. Maybe you feel a little more like you can focus on, then. Great. It worked. Move on. If not, maybe just do your thing for five minutes or so. We'll talk about that in the future. Ah, that's called the two part break. But if not, just get back in and do another 15 minutes of self care and some other way. Eventually, you'll find you'll. You'll be full of dopamine again and you can try that thing. So anyway, that is how to do a stress analysis. So s T R E s s to try it out and tell me how goes hopefully goes well and your homework is to at least one procrastination session if not to this week. Try to ah, watch yourself procrastinating and figure out which one or two or three variables of the stress analysis are coming out. So is it. Maybe you have the wrong step and you're missing some bit of research and you have trauma around it. Great. It could be several things and just NS Soon as you know, you then have the ability to solve it. you know, oftentimes people think procrastination. It's all the same. It just me being lazy. There's nothing further from the truth. So good luck with that and tell me. 13. Unit 10 2 Part Break How to Start Hard Stuff: So now we're going to talk about two part. Break a very, very, very, very important strategy for building motivation and being productive, even when whatever you're doing feels like the worst thing in the world and you put it off for months, the two part break can often be super super helpful with that. So good luck. If you're looking for motivation, when the biggest things you can do for motivation is called the two part break. It's phenomenal. I do it all the time. It's ramped up my productivity from like here to like off the charts and now in the most productivity, productive person. Most my friends know, um, and same thing with a lot of my clients who have started using it. So, um, the two part break works like this. You you only use it when you have the urge to procrastinate like, Oh, I have to do something. But I don't wanna that I don't want a thought or you can't make him here. I don't want that's the cue to start your two part break. Okay, because the two part break tends to address much of the variables of the reasons for laziness So this is how to park brake works. Eso you first. You start with fun. So you get like dessert before the meal in this case, So you you start with something fun. So I suggest timer for about 10 or 15 minutes. Just said it and just do something that makes you really happy. So, um, you know, that could be, um, you know, playing video games. It could be going for a walk to be doing a workout, reading a book, watching TV, whatever. So 15 minutes of guilt free time do not let yourself think I shouldn't be doing this right . This is healthy for you. So do it. So after 50 minutes goes off, then you just said another time or for another five minutes. And then during the five minutes you work, you just start working. You just you know, if you can just for five minutes, just what then after the five minutes goes off, if you still want to keep working Great. Go. And I only do this to bar break again. If you're starting. Go. I don't want to do this work anymore. Then good. Go into the 15 minutes of break five minutes of work. But if after five minutes of work, you're like, No, I don't work again, that's fine. Go back to 15 minutes a break now and then do the same thing. Five minutes of work. So to cooperate. 15 minutes of fun than five minutes of work. Now, this may seem absurd where this is only getting me doing five minutes of work in 15 months . Break What's up with this? But think about it like this. When there's something you really don't want to be doing, it's like you're taking a huge boulder up hill, right? So this huge boulder, you're pushing it right? As long as you're you're going over this hill, you're gonna need a cute about energy. So you're gonna have to rest a lot, right? So resting. So that resting because you're pushing a boulder is that 15 minute break. And that's what we build up that dopamine that fund that those learning hormones of those memory hormones. We build up the ability to be smart and strong, and then we can keep pushing the boulder at the point where you're like old school. I don't need to take a break anymore. after the five minutes I'm into my work, I'm enjoying this. That means that you've just gone over the hill. Another boulder will just start rolling itself downwards. You don't need a lot of breaks, and that's great. And that's why, until you hit another hill and then go take a break, the worst thing you could do for yourself as a personal a TT is if you hit a wall and you go, I don't want to do this anymore. Push through. That's the worst thing you could do for yourself because what you're doing is you're going past what you're capable of going, and it's similar to like, if you're not, take doing oil changes, you know, with with a car, you need to do regular well changes, right? If you don't, your engine explodes or bad things happen, right? So this it's similar if you need to take all those breaks when you're starting to run on empty, you need to go do an oil change, right? But if you don't keep working past it, you now don't just need to go in for a quick oil change. You're gonna need a whole day of rest. We're gonna need, like, a hole evening. You're not able to touch anything for, like, three weeks, Possibly. You know, I mean, it was really important that you're taking those micro breaks throughout and not going past your ability so that your engine doesn't explode. You don't have to work on rebuilding it all the time. Now that you've learned a bit about the two part break your homework this week is to try and at least two times maybe one time adding a consequence, you know, maybe something like, say, if you don't, uh, if you don't transition from the 15 minutes of fun right to the work right after. But you owe your remade a dollar your kid a dollar, kids. A really fun to do this with because they're like they make you pay up, you know? There they're amazing little mobsters. Eso try that out on. Tell Sakas 14. Unit 11a Quick Tricks Part 1: Okay, So this week we're going to talk about types of fidgeting as well as audio books because they could be super super helpful. OK, so now let's go into some more strategies for building focusing motivation. And just so you know, as you think about focus motivation there very interrelated, like when you're focused, your usually quite motivated. When you're motivated, you're quite focused. So they're they're totally not detachable. So as you're building when you're always building the other, um, so here's some strategies that build both so fidgeting. Research shows the people of Haiti, when we can fidget, you know, have like a fidget toy around or like like where nobody's trying to stop us from fidgeting , and we can do it in a non invasive matter manner. That's like screwing up stuff around us that's really healthy for us. Research shows that helps us focus better, um, again makes them more motivated. Helps us memorize things better. Everything gets better in that situation. Other strategy involved standing or treadmill desks or some some sort of thing. Where you're moving as you're learning can be really, really, really, really helpful. Um, so that's a great idea. I have one at home. If that's a standing desk, different buttons, you press and it goes low and high and low. And it's really nice because when I'm kind of feeling antsy, I could actually stand up. And I find that my work can go a lot further the same thing, like, you know, doing reading on a treadmill or whatever. You don't have to have it as a desk, but that really helps so movement. While you're learning, for example, for me to listen to an audiobook, I have trouble reading sometimes. So I do great with reading audiobooks. But if I'm just sitting down and reading an audiobook, I am so incredibly bored. And as you know, with a TV, we're allergic to boredom, and it just shuts up down our brain, and it's horrible. So when I listen to my audiobooks typically need Teoh like walk around or stand on a treadmill or do something, and then I can typically focus better because I need to do that kind of the 80 body tap typically need some sort of almost like a vibrational movements to keep our brains going. So like tapping our hands and moving around or walking typically gets that like background that we need. As I mentioned before, I read audiobooks. Ah, lot of people with a d d have trouble reading on focusing on their reading while they're reading. So audiobooks. A really great strategy, released, just like audible dot com, has great audiobooks. Also, if you're in university or high school, a lot of the textbooks that you're reading typically are available on PdF, and then that could be transferred onto audiobooks. Just talk to your school, their accommodations. Departments like where people like, where they help people with disabilities. They can typically help you get audiobook versions of your textbooks. I got that through a lot of school. It helped immensely, um, and kept me really interesting topics. Instead of feeling like I want to Die Your homework This week, after listening to all that is, try to read an audiobook, try to read some sort of book in audio format, um, while fidgeting. You're trying different things while you do it, so maybe we'll going for a walk. Maybe while you're playing with something like, uh, Rubik's Cube, you know, whatever. Uh, maybe even while you're listening to music in the background. Who knows what what works for you. But try it out because a lot of people they did, er really verbal learners and hearing it, um, sometimes thinks in a lot deeper than seeing it anywhere. So good luck. I'm so glad you could join me for this beautiful sunset in the south of Italy. It's quite lovely. I don't know if the camera picks up all the all the colors, but anyway, so this week, we're going to work on figuring out the timing that you need, Ah, for your productivity. When what times? The day do you work best? We're gonna figure out right rituals for you and the right environment for you to be able to do your work and create the environment that you need to do that work. If you're planning your day, put the hard things you have to do in the middle. So typically, uh, we're not the best. Focusing right in the morning. People with a d d actually have a later circadian rhythm. So, uh, we actually our body warms up very differently. I throughout the day. It's it's ready a bit later than most people, so it's good to maybe have your first class at school or first lecture. The first stuff that happens in the morning for you can be more enjoyable, like easier classes, something not too hard. Then about the second or third class. Is those air good to have a bit more challenging? Ideally, you can do easy classes, hard class, easy class, heart class on and ideally, the last class of the day And the first class of the day are the easy ones. Because by the end of the day, you're gonna be fading in the beginning of the day. Your brains on awake yet so these air kind of space to structure your day where you have the best chance of focusing. It's also really important to know when you focus best. So I'm saying, on average, people with a D D tenderfoot focus better in the late, like in the late morning early afternoon. But you might be a person who focuses the best at night, you know, at two in the morning or at nine PM or whatever. Just make sure that your structuring your day around that ability to focus, you know, make sure if you know that you are the most likely to exercise in the morning. Great. Let yourself do that, then. So really notice for yourself when is your best time to focus and build your life around that? Because your biology is not going to really change that that quickly. But you can change your environment a lot easier than your biology If you're ever trying to focus or study, but you're finding the environments not working for, you know, people are trying constant interrupting. You stuff's happening. Every mommy, Mommy, I need you right now. You know, um, a really nice thing that you can create in the home is a focusing hat or bracelet or necklace or shirt. Whatever the way that it works is that you tell everyone like everyone's in the know. Hey, there's this focusing hat thing or whatever. When I wear this item, you know this means that you can talk to me unless the house is burning down or whatever. Right on. It's good not to wear forever so that they might eventually like well, what? You're always wearing it. When do we talk to you? So you want to give people opportunities to talk to you But you want to ideally create this this deal with them, that when you see this on, um, please don't talk to me, Okay? Next thing that's really important is creating a ritual for studying. Um, this queues your brain. Oh, this is how we study. Like if it's, for example, like, or this when we focus or whatever. So if it's say, like, you know five PM, that's always when you want to be doing homework or the bulk of your work great, the more you can do it at the same time of the day, the more your brain perfect prepares, that's great. But even if you don't pick the same time, having a ritual is really great. Accused your brain to start creating dopamine to start preparing to prepare. Essentially. Ah, So, for example, my studying ritual often looks like get into my pajamas, grab some tea, put on some Celtic instrumental music because I can't listen to anything with lyrics when I'm trying to focus. But I need a background noise and have my fidget toys nearby, right? That's the ritual that I set up so set up your own ritual for your own focusing time and you'll find that your brain the moment you get started, eventually you start doing one of them or two of the pieces. Your ritual and boom You're integrate studying place. And the experiment this week that you can try after learning all this cool stuff is figuring out the right either timing or ritual or environment for you. You can pick any of the three things we just talked about and then tried out and learn a bit about yourself. You can also do all three, but we don't overwhelm you. Thanks. 15. Unit 11b Quick Tricks: I'm so glad you could join me for this beautiful sunset in the south of Italy. It's quite lovely. I don't know if the camera picks up all the all the colors, but anyway, so this week, we're going to work on figuring out the timing that you need, Ah, for your productivity. When what times? The day do you work best? We're gonna figure out right rituals for you and the right environment for you to be able to do your work and create the environment that you need to do that work. If you're planning your day, put the hard things you have to do in the middle. So typically, uh, we're not the best Focusing right in the morning. People with a d d actually have a later circadian rhythm. So, uh, we actually our body warms up very differently. I throughout the day. It's it's ready a bit later than most people. So it's good to maybe have your first class at school or first lecture. The first stuff that happens in the morning for you can be more enjoyable, like easier classes. Something not too hard. Then about the second or third class is those air Good to have a bit more challenging. Ideally, you can do easy classes, hard class, easy class, heart class on and ideally, the last class of the day And the first class of the day are the easy ones. Because by the end of the day, you're gonna be fading in the beginning of the day. Your brains on awake yet So these air kind of space to structure your day where you have the best chance of focusing. It's also really important to know when you focus best. So I'm saying, on average, people with a D d tenderfoot focus better in the late like in the late morning, early afternoon. But you might be a person who focuses the best at night, you know, at two in the morning or at nine PM or whatever, just make sure that your structuring your day around that ability to focus, you know, make sure if you know that you are the most likely to exercise in the morning. Great. Let yourself do that, then. So really notice for yourself. When is your best time to focus and build your life around that? Because your biology is not going to really change that that quickly. But you can change your environment a lot easier than your biology If you're ever trying to focus or study but you're finding the environments not working for, you know, people are trying constant interrupting. You stuff's happening. Every mommy. Mommy, I need you right now. You know, um, a really nice thing that you can create in the home is a focusing hat or bracelet or necklace or shirt. Whatever. The way that it works is that you tell everyone like everyone's in the know. Hey, there's this focusing hat thing or whatever. When I wear this item, you know, this means that you can talk to me unless the house is burning down or whatever. Right on. It's good not to wear forever so that they might eventually like Well, what? You're always wearing it. When do we talk to you? So you want to give people opportunities to talk to you, But you want to ideally create this This deal with them that when you see this on, please don't talk to me. Okay? Next thing that's really important is creating a ritual for studying. Um, this queues your brain. Oh, this is how we study, like if it's, for example, like or this when we focus or whatever. So if it's say, like, you know five PM, that's always when you want to be doing homework or the bulk of your work great, the more you can do it at the same time of the day, the more your brain perfect prepares, that's great. But even if you don't pick the same time, having a ritual is really great and accuse your brain to start creating dopamine to start preparing to prepare. Essentially, Ah, So, for example, my studying ritual often looks like get into my pajamas, grab some tea, put on some Celtic instrumental music because I can't listen to anything with lyrics when I'm trying to focus. But I need a background noise and have my fidget toys nearby. Right? That's the ritual that I set up. So set up your own ritual for your own focusing time, and you'll find that your brain the moment you get started, eventually you start doing one of them or two of the pieces, your ritual and boom. You're in a great studying place, and the experiment this week that you can try after learning all this cool stuff is figuring out the right either timing or ritual or environment for you. You can pick any of the three things we just talked about and then tried out and learn a bit about yourself. You can also do all three, but we don't overwhelm you. Thanks. 16. Unit 12 Accomodations: so this unit were at a really important topic. Accommodations. Now, at this point, you might be thinking like many students do. Wait, I'm not that bad off. I don't want to make a fuss. I'm normal. I don't want to take resources away from people who actually need them. And anyway, I'm just lazy. If I tried harder, I'd make it work. And to that, I would tell you that some things are personal issues, as if it's just you that has it. But it becomes systemic issue when everyone with your type of brain or everyone like you has the exact same issue. In that case, it's a serious obstacle on its called systematic oppression. In our educational system, there are a lot of cracks and us a th tears fall through all of them. And of course, it all gets blamed on us instead of an educational system that actually makes it almost impossible for us to succeed. That's not fair. And actually, that's called able ism and Able ism is the concept where certain abilities Air decided. Wow, those are great abilities, like we love people who run and other abilities like someone who cooks. We don't like that. That's called able ism, and eight HD years often encounter this, and the school system often goes towards people with abilities in like math. Science is really good organizational skills, and people like us have great creativity, skills, problem solving skills, creek curiosity, all this kind stuff. Those air Sina's not important skills. So because of that we need accommodations because to fight against able ism and luckily, school system has created system for us to make it more equitable or fair. That is why it's really important for us to get accommodations, even if we don't feel like we're that bad off. If you have a TV without accommodations, there are serious problems. If you look at the stats for people with 80 HD, it's awful. You don't want to become a statistic. You're much more likely to drop out of school, have horrible grades, get into addictions, go to jail these air. What happens when you just try to go and try to be normal without understanding that it's a rigged system meant to make 80 HD years feel like morons so you can choose to play a rigged game where you're going toe Actually, graded on your executive functions. Like how on time you're gonna be if you can keep track your homework. If you could be like paying attention the whole class, or you can actually be graded for your knowledge on the topic. That's what accommodations make possible. I personally had no accommodations in my undergrad because I didn't think I was that bad on and almost failed out a couple times versus my master's. I got accommodations and I graduated like top of my class. That's a big difference, with accommodations like extensions on assignments, being able to do your tests like in a quiet private room, those kind of things. It often unleashes the 80 HD brain to properly think and learn and do everything. It it feels magical. Almost when you get it, sort of. There's so many helpful accommodations you could get your exam staggered, so making sure that they're not happening all in the same day. That's impossible for our brains. You could also get extensions on assignments. You can get money for technology for tutoring for counseling. Sometimes you can even get money for your house to be cleaned. Um, you can get professional no takers There's so many things that make you able to sit back and actually learn in the class. And instead of spending all the time, try to figure out you know how to manage your punctuality or other things like that. That's not really what schools about. A lot of students say that they felt like their potential was only unlocked once they had accommodations. And a lot of people could do that even without medication. So for a lot of people, they need medications for others. They actually just need accommodations. And you owe it to yourself to try all the things. Until you figure out what actually works for you. Check out the PdF attached to this unit. It has a whole list of possible combinations that I really look recommend looking through. The simple fact is that people with eight HD have higher than average I Q. But way lower than average performance. And that's only because, again, as I mentioned, it's a rigged system. Our intelligence can't get out. It's bottlenecked, so unleashed the bottleneck and accommodations could be part of that plan. And just to get you thinking here, some more accommodation possibilities. The ability to record classes when, maybe otherwise you can to the ability to eat in class when, maybe otherwise you can't. That's really good for your helping with our dopamine and being able to kind of chew and eat, especially proteins. Getting all your textbooks on. Pdf on, then having them be able to be read out loud by a read out loud reader, some different Softwares and you can make them in like Australian and Irish accents. I really like Irish accents. Also the ability to leave your class often and go for walks and come back often. Teachers don't really like that. You gonna get accommodation for that? If you find that, really, you really need to keep moving there. Also, just so many grants that you can get that can just make it easier in school like you have to work less. Possibly also, there's grants it as I mentioned and get tutoring and counseling and coaching all those things. Also, technology. A lot of technology with a TV can be really, really expensive, but there's a lot of grants that can really help you with it. I really recommend at least get the live scribes mark if you tend to handwrite to record your classes or one note is amazing and it's free on. That's for people who type what notice Awesome at recording the class. Just make sure that if you're going to want to set up accommodations, you get registered with your center for students with disabilities. Every school has them as soon as you can, because it can take ages and so much stupid paperwork to get it done. So start early, and also I recommend get a buddy, get somebody to help you through it because it's so not a TV friendly. I know it seems ironic, but as I mentioned there, so many cracks and a th tears fall through. All of them that includes cracks were even getting signed up to the disabilities department , So start early. Also, there are so many grants to just sit there year after year because no student applies for them. So because everyone's thinking, Oh, I'm fine. I'm totally normal so often that money is just waiting for. You often don't even have to do anything to qualify other than have a diagnosis. Hopefully, one day getting supports in accommodations will be easier and won't require a stupid system that punches you in the face of paperwork. But for now, this is a system that we have to work with it. And just so you know, these lessons come from my own experience, because when I was finally like, Hey, I think I have a d d. Let me go figure out if I could get accommodations and figure this stuff out. I lost the application about four times on, then totally forgot anyway. Took me about a year to get it in. So I missed that window, and I had to do it for the next year. And, boy, did my grades suck that year. But they got so much better the next year. Also, accommodations exist that you can create for yourself, such as if you have this. If you're privileged, have parents that want to cook for you and bring you food. That's an amazing combination. Cause cooking for ourselves really hard with a D D or another combination to be getting a cleaning person. Whatever you can do to take things off your plate and give you more time to study and so again the material and do field trips and make the material rial for you and all these things we have to do. Do it because studying the 80 the way, though it's very effective. It's really time consuming. So whatever you can do to take things off your plate, do it. Your experiment this week is to get registered with the Center for Science With Disabilities. If you have to do that or go through our list of PDF accommodations and see which ones are right for you. Often even the disabilities department won't give you suggestions for things that might work for you because they don't know what's right for you. And often they don't even know all the accommodations that exist. It's a pretty creative process. Have a good week.