PEC Therapist Spotlight: Nicholas Campestre, LCSW
Is your student athlete looking for support? Is your family struggling? Are you looking for a therapist who really “gets it?”
Nick Campestre, LCSW, provides individual therapy for adolescents and adults, Family Therapy , support for Men’s challenges, and Sports Psychology. He specializes in working with young adults, adults, men’s issues and sports-related challenges.
Reach out to Nick:
ncampestre@psychedconsult.com
973.400.8371
www.psychedconsult.com
PEC Therapist Spotlight: John Champion, LPC
Are you looking for support as you parent your kids? Are you a guy seeking therapy from someone who really can relate? Do you have an athlete struggling with anxiety?
John Champion, LPC provides parent coaching, individual therapy for older children, adolescents and adults, Executive Function Coaching and Sports Psychology. He specializes in working with young men, fathers and athletes.
Reach out to John:
jchampion@psychedconsult.com
973.400.8371
www.psychedconsult.com
Does your teen procrastinate and have difficulty getting organized?
Are you a college student who struggles with breaking down projects?
Are you an adult with difficulties creating and maintaining a schedule?
EF Coaching at PEC can help! Reach out to us:
973.400.8371
drliz@psychedconsult.com
www.psychedconsult.com
written by Dr. Liz Nissim, posted on Psychology Today
ADHD doesn’t end when a person leaves childhood. Many adults (like myself) are undiagnosed, because there was limited awareness of the disorder. Instead, we were labeled as forgetful, a space cadet, or quirky. Many adults continue to live with ADHD into young adulthood and adulthood. Adult ADHD is real, and it can interfere with daily functioning. Navigating personal and professional lives becomes tricky, and the need for intentional executive functioning strategies and systems becomes essential. The goal is to establish systems that work and can be maintained day after day.
As much as ADHD thrives on novelty, it is of key importance to create structured routines that can be followed each day. That is, make use of calendars and either paper-based lists or to-do apps to keep track of daily tasks.
Clutter or a workspace that has too many items on the surface can be distracting and promote procrastination.
www.stevenbartlett.com
written by Kari Lewis Ed.D. posted on Attitude Magazine
High-intensity interval training (HIIT) is a popular form of exercise that involves alternating between short, intense bursts of movement and brief periods of rest. As an ADHD coach, I’ve always considered the HIIT method to be well-suited for people with ADHD outside of fitness. The short intervals of work and rest are manageable and work to sustain focus and mental engagement.
With my own clients, I’ve adapted HIIT into a protocol for helping them manage dreaded tasks and get things done. I call it high-intensity interval tasking. Here’s how it works:
1. Think of a task that you consistently struggle to start or finish. I’m choosing folding and putting away laundry into drawers and closets. (Ugh!)
2. Decide how much time you want to allot to the task (this includes rest time, which we’ll get to). Note that you’re not basing it off how much time you have, but how much time you can realistically devote to the task without becoming frustrated or burning out. With that in mind, could you commit to a total of 5 minutes? 10? 15?
3. Within this timeframe, determine the ideal duration of your “work” (high intensity) intervals and your “rest” cycles. For example, two minutes of work and one minute of rest.
written by Dr. Liz Nissim, posted on Psychology Today
When ADHD makes its way into adulthood, it can impact areas of life such as work, living independently, self-care, and relationships. It can feel like a constant juggling act where most of the balls are falling on the ground on a regular basis. Let’s remember that those life skills, aka executive life skills, are not somehow magically gained because a person became an adult. These are specific and intentional skills that are developed, refined, and changed again and again as life needs come on and change.
Also, let’s not underestimate all of the “super powers” and strengths that come along with the ADHD brain, which are:
ADHD can have a big impact on an adult’s professional world. Tasks that require sustained attention, organization, and managing deadlines can be very difficult if systems aren’t put in place to help maintain these areas of functioning. The result can be changing jobs often or struggling to work through long-term projects because of the number of details and the stretched-out time frames. Long, complicated projects can result in forgotten details, or parts of the project may be started and then forgotten, left uncompleted before moving on to the next part.
Strategy: Break It Down
At work, adults with ADHD often feel overwhelmed by complex or multistep projects or tasks. To get through projects or daily tasks that have multiple steps, strategize by breaking down one large task into smaller tasks. Create a checklist and work on each task individually. These tasks can be divided over several days as you work toward the deadline.
Breaking down tasks and projects helps to combat those feelings of procrastination or the “I can’t” thoughts by creating a series of smaller goalswith short-term deadlines. Set a time to work on each task and work against that timer. Set the time limit to your attention span or how long you think it will take to complete the task. When the alarm goes off, assess whether you were accurate in your assessment and use that information when you set the next timer. Follow these “work sessions” with movement breaks.
