Latest / Quick Wins for ADHD Moms - Short Episodes, Real Solutions for Burnout and Overwhelm / The 1-3-5 Rule: How To Stop Chasing Shiny Objects | 002

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The 1-3-5 Rule: How To Stop Chasing Shiny Objects | 002 · Quick Wins for ADHD Moms - Short Episodes, Real Solutions for Burnout and Overwhelm

• 0:00
  Jessica Lewis: Hey, A DHD moms.
• 0:01
  Jessica Lewis: Okay, let me guess.
• 0:03
  Jessica Lewis: You have 10 half finished projects at home right now.
• 0:07
  Jessica Lewis: An inbox full of courses you've bought, but uh, never completed.
• 0:11
  Jessica Lewis: You've started, but they're not completed, and your brain just won't stop chasing new, exciting things.
• 0:18
  Jessica Lewis: If you're nodding your head right now, don't worry.
• 0:21
  Jessica Lewis: You're not the only one.
• 0:22
  Jessica Lewis: And I've got a simple strategy that might help.
• 0:26
  Jessica Lewis: Hey, this is the A DHD Mom show.
• 0:29
  Jessica Lewis: I'm Jess, and today we're tackling something.
• 0:31
  Jessica Lewis: I know way too well that endless chase after shiny objects.
• 0:37
  Jessica Lewis: Well, if you're listening while folding laundry or you're attacking your kids around, don't worry, I've got a simple strategy you can start using today.
• 0:46
  Jessica Lewis: First, let's talk about why we chase these shiny objects.
• 0:49
  Jessica Lewis: We know we do it, but why?
• 0:52
  Jessica Lewis: Well, our A DHD brains are literally wired to seek novelty.
• 0:57
  Jessica Lewis: They wanna try something new.
• 0:59
  Jessica Lewis: They wanna have a unique perspective on things they wanna add color to it.
• 1:03
  Jessica Lewis: That new project, it gives us a dopamine hit in the new exciting course.
• 1:08
  Jessica Lewis: Well, it.
• 1:09
  Jessica Lewis: it promises the solution we have been craving.
• 1:13
  Jessica Lewis: But here's the truth.
• 1:15
  Jessica Lewis: Chasing everything means chasing nothing.
• 1:20
  Jessica Lewis: for today's quick win, for the A DHD Mom, the 1 3 5 rule.
• 1:25
  Jessica Lewis: One big goal, three action steps and a five minute start.
• 1:31
  Jessica Lewis: So one big goal, you are gonna choose one main focus for today.
• 1:36
  Jessica Lewis: Maybe the week, maybe it's a month.
• 1:39
  Jessica Lewis: Okay.
• 1:39
  Jessica Lewis: Just one.
• 1:40
  Jessica Lewis: And you're gonna write it down where you're gonna see that daily.
• 1:45
  Jessica Lewis: You are gonna create three action steps.
• 1:48
  Jessica Lewis: So break that big idea, break that big goal into three concrete steps, and make them feel small enough that it's actually doable.
• 1:58
  Jessica Lewis: And then make it a five minute start.
• 2:00
  Jessica Lewis: Commit to working on one action step for just five minutes each day.
• 2:05
  Jessica Lewis: So one big goal, three action steps and make it a five minute start.
• 2:11
  Jessica Lewis: Either work on the action step for just five minutes a day or make the action steps a five minute start.
• 2:19
  Jessica Lewis: So it's easy to ease into, because you know, once we start something, we just kind of keep going, right?
• 2:26
  Jessica Lewis: but here's why that works for our A DHD brains.
• 2:29
  Jessica Lewis: It gives us clear boundaries as much as we rebel against boundaries and want something new, our brains actually need structure.
• 2:40
  Jessica Lewis: So this framework gives us clear boundaries.
• 2:43
  Jessica Lewis: It also makes progress measurable.
• 2:46
  Jessica Lewis: We get that dopamine hit when we get to cross off that task, right?
• 2:50
  Jessica Lewis: And it's flexible enough to work with our energy levels.
• 2:54
  Jessica Lewis: And for me this was huge, realizing that it's okay to have structure and it's okay that the structure is flexible because time is so different in the A DHD brain, some people can work with a really rigid timeline and really rigid structure, and I've tried that and it's really, it's, and it's really difficult for me.
• 3:16
  Jessica Lewis: So learning that, yes, structure is good, but also flexibility is good, and that's what helps us keep our energy levels in sync instead of timelines.
• 3:26
  Jessica Lewis: Once I found out that my brain works better on energy management and not time management, I'm able to get a lot of tasks done faster and easier.
• 3:36
  Jessica Lewis: So now that you know that you need to pick one big thing, how do you do that?
• 3:41
  Jessica Lewis: How do you pick just one thing?
• 3:43
  Jessica Lewis: There's a thousand things in your brain right now.
• 3:46
  Jessica Lewis: Well, here's, here's how I do it.
• 3:49
  Jessica Lewis: I give myself permission to have all the ideas I want.
• 3:53
  Jessica Lewis: I can write them down or I can just let them float around in my head.
• 3:58
  Jessica Lewis: But the main thing is that I give myself permission to have all of those ideas.
• 4:03
  Jessica Lewis: There's no shame and you don't have to act on all of them.
• 4:07
  Jessica Lewis: But the challenge is you have to just pick one and that is really hard.
• 4:13
  Jessica Lewis: So I want you to pause and think of that one thing you really want to focus on.
• 4:19
  Jessica Lewis: So I'm a visual person and sometimes this is how I approach it.
• 4:23
  Jessica Lewis: All right?
• 4:24
  Jessica Lewis: Take a deep breath and then just let the things, all the things swirl around in your head.
• 4:31
  Jessica Lewis: So imagine all of it's swirling around in your head now, what are the one or two things that either rise to the top or sink to the bottom as all of these ideas are floating around in your head?
• 4:45
  Jessica Lewis: What's that one thing that rises to the top?
• 4:51
  Jessica Lewis: Maybe it's a new business idea.
• 4:53
  Jessica Lewis: Maybe it's a creative project that you wanted to start, or a home organization system that you know that you need to do.
• 5:01
  Jessica Lewis: Okay?
• 5:01
  Jessica Lewis: Do you have that one thing in your head right now?
• 5:04
  Jessica Lewis: All right.
• 5:04
  Jessica Lewis: Now I want you to break it down into three steps.
• 5:08
  Jessica Lewis: Write it down, or if you can't and you're driving, let's make a visual in your head.
• 5:13
  Jessica Lewis: So imagine three giant balloons above you.
• 5:18
  Jessica Lewis: All right?
• 5:18
  Jessica Lewis: And the first balloon is step one.
• 5:20
  Jessica Lewis: Second balloon is step two.
• 5:22
  Jessica Lewis: The third balloon is.
• 5:24
  Jessica Lewis: Step three.
• 5:25
  Jessica Lewis: Right?
• 5:26
  Jessica Lewis: And imagine what those three steps are.
• 5:31
  Jessica Lewis: Alright.
• 5:31
  Jessica Lewis: Were you able to break that one big idea down into those three different steps or those three different balloons?
• 5:38
  Jessica Lewis: All right.
• 5:39
  Jessica Lewis: And you're standing there and you're holding your balloons and the step one, two, and three are right above you got that visual.
• 5:45
  Jessica Lewis: I know it's weird, but visuals and colors, just help me remember and connect it to my brain.
• 5:51
  Jessica Lewis: So now you have the one big idea and you have three balloons or three steps that you're going to do.
• 5:57
  Jessica Lewis: That's only gonna take about five minutes to do each step.
• 6:01
  Jessica Lewis: Or it'll take five minutes to get started on each step.
• 6:04
  Jessica Lewis: The 1 3 5 roll.
• 6:07
  Jessica Lewis: All right, so really quick, let's recap.
• 6:09
  Jessica Lewis: We have the 1 3 5 role.
• 6:11
  Jessica Lewis: Do you have that one big thing in your head right now?
• 6:15
  Jessica Lewis: The three steps or the three balloons that are only gonna take five minutes to either complete the task or five minutes to get started into that action step?
• 6:25
  Jessica Lewis: 1 3 5, roll Give yourself permission to focus on just one thing, and then let that bloom.
• 6:34
  Jessica Lewis: You're not behind, you're not failing.
• 6:38
  Jessica Lewis: You're just learning to work with your beautiful, unique brain.
• 6:43
  Jessica Lewis: So use the 1 3 5 rule today or maybe this week or in your business, and notice how it feels to focus on one thing instead of chasing every shiny object that catches your eye.
• 6:56
  Jessica Lewis: And hey, let me know how it goes.
• 6:58
  Jessica Lewis: You can find me@theadhdmom.com.
• 7:01
  Jessica Lewis: Thanks for listening and share the podcast with another A DHD mom.
• 7:05
  Jessica Lewis: We're here to encourage and definitely help each other.
• 7:08
  Jessica Lewis: Until next time, have a beautiful day.