'Oh no.. not again! I didn’t mean to interrupt the meeting. Did I really just say that? I wish I could take it back.'
These are all common thoughts when it comes to speaking or acting before actually thinking it through. Impulsive behavior can be a huge challenge for many with ADHD. And just like any other challenge, you have to figure out a way to manage it.
Otherwise, there could be some severe consequences. In Podcast #266: Impulsivity and ADHD, Pete and I talk about those consequences and give you some ideas on how to manage it. To hear the full episode, Click Here.
For this post, I want to talk about a specific strategy that I learned while I was getting my ADHD Coaching certification through the ADD Coach Academy (ADDCA). It’s called Power of the Pause.
Power of the Pause
This is an exercise you practice and the first thing to do is imagine a red button that says "Pause" or "Stop." This is a visual cue or reminder to pause and think before you speak.
Here are a few questions to consider when you are practicing the Power of the Pause:
1) What’s the difference between responding to someone or reacting to them?
2) What does it mean to "filter our thoughts" before we speak?
3) How may the pause button help you in managing impulsive behavior?
4) What does it look like to respond the way you would like to respond?
5) How much time do you need to respond without reacting?
6) What do you need to do to remember to pause?
Take some time to reflect on one area where you wish you had more control and were not so impulsive. Answer the questions above and come up with a strategy to remember the Power of the Pause. And if you are open to it, please let us know how it goes by calling 503-664-4ADD or comment below. We love to hear success stories!
Until Next Time,