Today, we’re going to talk about the Art of Doing Nothing, actively waiting, escaping toxic hustle culture, and how this can transform your life with ADHD.

We know that “actively waiting” sounds like an oxymoron; however, doing nothing is often incredibly hard. On the other hand, mastering this skill will give you incredible results.

Jill and I have been talking about and practicing "doing nothing" for years, and we’ve found it to be transformational in reducing anxiety, avoiding problems, and, paradoxically, improving productivity.

In summary, doing nothing isn’t nothing. The good stuff is inside of us. Not outside of us. And we can only find out what’s inside, by being silent, reflecting, journaling, and listening to ourselves.

First, we’ll define the Art of Doing Nothing and talk about why U.S. hustle culture mislabels it as laziness.

Next, we’ll get into some examples of when action is the wrong choice (especially when we act out of anxiety and stress)–such as when Luke hosted a dysfunctional teenage exchange student to try and help his family's income (oops!) or when Jill tried to fix a toxic workplace by hustling harder (double oops).

Finally, we discuss Brazilian culture vs. U.S. culture, and the differences in how they view relaxing and the enjoyment of life.

We really love the discussion in this episode. So far, it's our favorite! We hope you enjoy it too.

FREE Overcome ADHD Overwhelm Training: https://www.theriosystem.com/training

FREE 10 Commandments of ADHD Organization PDF: https://www.theriosystem.com/commandments

Disclaimer: The Rio System, its podcast, and all content from Luke and Jill is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

In today's Podcast, we do a deep dive into breaking social media and phone addiction.

This video is for you if you feel social media and phone use are having a negative impact on your life!

Adults with ADHD are especially susceptible to social media and phone addiction. Learn how to stop letting social media and your phone hijack your day!

First, we'll cover the importance of changing your environment to change your negative habits.

Next, we discuss some quick and easy hacks to help with phone addiction.

Finally, Luke talks about going cold turkey and gives the key bit of advice that stopped him from getting into cocaine.

FREE Overcome ADHD Overwhelm Training: https://www.theriosystem.com/training

FREE 10 Commandments of ADHD Organization PDF: https://www.theriosystem.com/commandments

Disclaimer: The Rio System, its podcast, and all content from Luke and Jill is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

Stopping negative thinking is key if you want to achieve your goals.

Would you ever plant a tree if you thought it wouldn't grow?

In this podcast, Luke and Jill do a deep dive into two counter intuitive methods to stop negative thinking and build belief.

The first method is from Trevor Moawad. It's called Getting to Neutral before going to hope.

If someone is already extremely negative, it can be too much to ask them to think positively. However, everyone can get to neutral first, and then eventually build to hope and belief.

It is like trying to drive a car forward when it is going in reverse.

First, you must stop the car, put it in neutral, and then you can switch to drive!

The second method is about letting go of outcomes to focus on what we can control!

If you want a free Overcome ADHD Overwhelm Training, go to https://www.theriosystem.com/training

Would a farmer plant seed in his field if he did not believe the crops would grow? We think the answer is no, and this example illuminates the importance of crafting belief before you begin any undertaking. In fact, if you don't believe, like the farmer, you probably won't even start! By the way, we found so much to get into discussing personal empowerment that we decided to make this one a two-parter. So, watch for part two next week! If you don't have time to listen to the show, we'd still like you to do something to feel more empowered right now: Remember three times in the past that you overcame an obstacle to find success. Write down those experiences, what you did, and why what you did worked! (Quick warning: Luke has some microphone problems in this episode and cuts out a few times. However, we think it does not affect the quality of the show enough to cancel this one.) In this episode, you'll learn.... How to remember past successes to build hope Why perfectionism leads to hopelessness Why hurtful memories keep haunting us (and what to do to deal with them) How to become empowered by talking to yourself as if you were your best friend Why you need to be intentional about friends and colleagues What is fatalism, and why is it so damaging? Where you should put your time and energy How motivation can come in different forms (terrible future vs. bright future) How to take pride in how much you've already overcome! FREE Overcome ADHD Overwhelm On-Demand Training: https://www.theriosystem.com/training FREE PDF [10 Commandments of ADHD Organization]: https://www.theriosystem.com/commandments Website: https://www.theriosystem.com/ Disclaimer: The Rio System podcast and all content from Luke and Jill is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast or materials linked from this podcast is at the user’s own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professionals for any such conditions.

If you want to stop procrastinating, master productivity, and form positive habits, today's episode is for you!

Listen in for a deep dive into the reasons for procrastination and some easy hacks to stop procrastinating and stick to positive habits.

We'll also show you what may be the biggest driver behind procrastination and the enemy of productivity.

(Answer: Perfectionism)

0:00 - Intro

1:24 - Question of the day: How do I stop procrastinating and start working out?

2:48 - Why do adults with ADHD procrastinate?

4:30 - Get an accountability partner to stop procrastinating

5:51 - Why internal or intrinsic motivation is not your friend (use extrinsic motivation!)

8:40 - How to form good habits (make it fun and easy)

13:13 - Habit formation: Tie or anchor the new habit to an old habit

15:22 - Social media companies study the science of habit formation to make us addicted to their products

17:31 - To form habits start small and avoid secret rules

23:02 - How to stop negative thoughts to overcome procrastination

27:20 - Quote of the day from James Clear, author of Atomic Habits, about consistency

32:35 - Habit vs. Discipline

33:57 - Most of conquering procrastination is just getting started

34:47 - Importance of setting deadlines

FREE Overcome ADHD Overwhelm Training: https://www.theriosystem.com/training

Our question of the day comes from one of our Instagram followers. In a recent message, he reached out saying “Hey Luke and Jill, I’ve enjoyed a lot of your content about ADHD. I was recently diagnosed at 36 years old which has been very helpful in understanding my symptoms, but I’m still struggling a lot, particularly with procrastination. There are things I want to do, like get in shape, for example, and I just can’t ever seem to do it, no matter how hard I try. With my health specifically, I’ve joined a gym (and then never went but paid for a membership for a year before I finally canceled it), I’ve paid for special weight management and workout programs and I always start excited but I get bored, discouraged and frustrated and ALWAYS end up quitting. This isn’t the only thing I struggle procrastinating on but it’s definitely the one that leaves me feeling the most defeated and honestly it seems so overwhelming. Do you have any tips to help me get in shape (and stop procrastinating in general)?"

#adhdadults ​ #procrastinationtips #procrastinating #adhdcoach #adhdmom #adhdmoms #adhd #adhdadult #adhdlife #adhdlifehacks #adhdlifesimplified #overwhelmed #anxietyrelief #adhdwomen #adhdcoach #adhdhacks #getorganized

ADHD Overwhelm is extremely common, and we'll show you four easy steps to overcome paralysis!

One great way to overcome the overwhelm is to stop the stress and anxiety. But easier said than done, right?

We'll show you how to do it, step-by-step:

Step 1: Calm your body: We'll show you some proven breathing techniques to stop the overwhelm.

Step 2: Get everything out of your head! Stop the swirling thoughts. We call this making an Everything List.

Step 3: Clear out Non-urgent Items from your list and life. Start categorizing these items, so that you'll know what you need to do today, and, of course, what you don't need to do! For example, if there is something that you... Don't want to do, don't need to do, then don't do it! Cross it out!

Step 4: Break down intimidating tasks and projects into manageable pieces, and we'll show you how.

If you liked this episode, you can get our free Overcome ADHD Overwhelm training at www.theriosystem.com/training

We’ll teach you the exact 4-part system for creating peace and a plan in your life in a way that is easy, reliable, and repeatable – even if you have a super busy schedule!

So, if you have even 15 minutes a day, you can put this plan into action and begin creating a life full of simplicity, space, and prosperity.

Ready?

www.theriosystem.com/training

Thanks, we’ll see you next week!

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Caroline's question of the day: She feels that she is drowning in tasks with ADHD. She is having trouble balancing work and home life, and her son, who also has ADHD, just got sent home from school for flipping over a desk. What can she do?

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The Rio System Podcast is for adults grappling with ADHD, designed to guide you through a transformative journey from chaos to clarity, empowering you to take charge of your life.

We'll take you from overwhelmed and defeated to thriving and confident, as we coach adults with ADHD how to:

Leverage the lessons we learned from studying, coaching, and implementing the top techniques and strategies from experts in the field of ADHD and apply them in your own journey from chaos to clarity and control.