What happens when we’re hungry?


Hunger can affect more than our mood
It can also influence our willingness to engage in risky behavior

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC

Hunger and the Brain

You have probably noticed that being hungry can affect your overall mood and feelings of well-being — and that hungry people are often difficult to deal with.

Memes all over the internet frequently
describe that feeling as “hangry.”

But did you know that hunger can also influence the way you respond and make decisions, encouraging you to engage in risky behavior? This reaction can be seen in a wide range of species in the animal kingdom.

Experiments conducted on the fruit fly, Drosophila, by scientists at the Max Planck Institute of Neurobiology have shown that hunger not only modifies behavior, but also changes the use of neural pathways, revealing that hunger affects decision making and risk perception.

For those who don’t understand why scientists bother studying fruit flies:

  1. the fruit fly is a wonderful genetic model organism for circuit neuroscience (studying connections) and gene/behavior influences.  (Model organisms that are especially valuable when similar early-stage research simply could not be carried out in humans);
  2. their extremely short life-cycle allows research labs to observe effects over many generations quickly – in an extremely cost-effective manner;
  3. their small size means that the equivalent of the entire population of a city like New York could be kept on a measly stack of trays in a single laboratory
  4. scientists and labs usually don’t have to overcome a public perception problem.  Except for incredibly ignorant comments like the ones made by Sarah Palin when she complained loudly about “totally wasted research funds” during the 2008 Presidential campaign, very few educated people rally to object to research on fruit flies.

Related posts:
A Lesson for Sarah Palin on Fruit Fly Research – YouTube
Mapping behavior in the fruit fly brain — ScienceDaily

DID YOU KNOW THAT, among other things . . .

…they can be used to study sleep — that coffee keeps them awake, and that old fruit flies sleep less than young ones?

…the first “jet lag genes” were found in these flies, which aided in their discovery in humans?

…the first learning genes were discovered in fruit flies and operate in the same manner in humans?

…in fact, about 75% of human disease genes have a recognizable match in fruit flies? (i.e., “Homologous” – having the same or a similar correspondence, as in relative position, structure and/or function)

…since they can get drunk and addicted to alcohol, they have been immensely helpful in addiction research?

…they have advanced our understanding of cancer, epilepsy & Alzheimer’s enormously and can be used to help develop future medicines for these conditions?

…they have functionally similar stem cells and have taught us a great deal about their behavior and regulation?

…they lead the way in dietary research, helping science discover what to eat for healthy ageing?

…Drosophila is the insect behind 10 Nobel laureates in Physiology or Medicine?

Source: Why the fly? | Manchester Fly Facility

And NOW they are helping scientists study the effect of hunger and nutrition on behavior.

Field observations and studies of other lab animals have shown us that the willingness of many animals to take risks increases or decreases depending on whether or not the animal is hungry. (For example, a predator in the wild only hunts more dangerous prey when it is close to starvation.)

In recent years, this behavior has even been documented in humans: one study showed that hungry subjects took significantly more financial risks than their colleagues who had eaten their fill.

In addition, it seems that the fruit fly, Drosophila, changes its behavior depending on its nutritional state.

But how does that work in the brain,
and what can we learn from it?

Read more of this post

Head Injuries – Acquired ADD?


Head Injuries Affect Attention & Focus
whether the injury was mild or severe

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Brain-based Coaching Series

Boing-oing-oing-oing . . . OUCH!

As long as there have been humans, there have been hits to the head. Some of them were a actually caused by those humans!

Much attention has been paid to sports-concussions and severe forms of traumatic brain injury (TBI), especially those resulting in concussions and coma.

The milder impacts, such as those from falling off a bicycle or a ladder, the jolt from a low-speed car accident or taking a weak punch in a fistfight are far more common.

These milder injuries may not entail losing consciousness — more likely to result in a slightly dazed feeling or a brief lack in responsiveness before recovering — have gotten the attention they deserve only relatively recently

They ALL damage the brain, however.

“New data suggests blows to the head are on the rise among U.S. adults and kids, but definitive diagnosis remains elusive.” ~ Scientific American Mind

Questions remain as to how long it takes to recover, to what degree and how quickly each piece of the cognitive puzzle comes back on line reliably, as well as how to identify which brain injuries are likely to recover and why some never do.

Part of the challenge in understanding these injuries is how varied they can be.  But it is no small problem.

Making things worse still, suffering even one concussion elevates the risk of suffering another and may make it all the more challenging to recover from future damage.

Here’s a scary statistic: According to an article found on the Scientific American blogsite, the average a 10-year old can experience as many as 240 hits to the head in a single football season.

Related Post: How Do Brains Get Damaged?  Is YOURS?

Troubles Often Persist

Even when a brain-scan cannot pinpoint specific areas of damage, months after a concussion patients may still have lingering symptoms, including an inability to concentrate as well as headaches — even when initial brain scans reveal nothing amiss.

Dr. Jennifer Marin, a Pediatric emergency physician at Children’s Hospital of Pittsburgh says, “Explaining the concept of cognitive rest [for recovering from injury] is difficult when you can’t show an image of how the brain has been injured.”

At the hospital, she says, “we stabilize patients but then they go home and a lot of them will experience complications down the line.”

What KIND of “complications?”

Attentional deficits and reduced speed of information processing have been found consistently, in even mild head injuries, despite lack of gross deficits in intelligence or memory (Bohnen, Jolles, Twijnstra, Mellink, & Wijnen, 1995).

These deficits are frequently the most persisting cognitive complaints (Chan, 2001).

From an article on ScienceDirect from the Archives of Clinical Neuropsychology (Volume 21, Issue 4, May 2006, Pages 293-296):

Head injury typically results in diffuse damage (not in one specific spot) that produces a reduction in information processing capacity.

This processing capacity has been broadly described as the number of operations the brain can carry out at the same time.

Individuals with mild head injury demonstrate problems when they are required to analyze or process more information than they can handle simultaneously (Gronwall, 1989).

Decreased information processing has been posited to be primarily due to problems with attention (Kay, Newman, Cavallo, Ezrachi, & Resnick, 1992; Szymanski & Linn, 1992)

In addition, fatigue and/or stress, common following head injuries, have been shown to further compromise the processing speed of those who have incurred even a mild head injury (Ewing, McCarthy, Gronwall, & Wrightson, 1980; Wood, Novack, & Long, 1984).

Related Post: ABOUT Processing Speed

Or perhaps it’s because of slowed processing speed?

Research conducted by Ponsford and Kinsella (1992) demonstrated that the difficulty in performing a sustained attention task experienced by individuals who have suffered even a mild head injury may result more from a slowed speed of processing than from attentional deficits.

Fortunately, even though the speed of performance is reduced for head-injured participants, no significant reduction exists in terms of accuracy of performance (Stuss et al., 1985).

Related Posts:
Processing slower or more to think about?
Processing Efficiency is all about Juggling

REGARDLESS of the underlying problem, the effects on behavior are very much the same as the struggles of those with a particular Executive Functioning Disorder known as Attention Deficit Disorder.

Let’s take a look at what that means.

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Developing those habits


How are you coming
with your new habits?
Did you take my advice to take advantage of
the context change of September?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Habits, Decision, Attention Series

Autumn Attempts tend to stick

In my last Habits article I talked about taking advantage of context change to jump start the habit-change and habit-building process.

I also disclosed that September is one of the best times to begin the year anew.

Since most of us have 12 to 18 years of school-starts in our background, we are primed for change and growth as the leaves begin to turn.

By understanding the process of habit formation, it is possible to develop systems in your life BEFORE you reach the point where you flake out on yourself, jettison the attempt to build a new habit or three, and conclude that nothing you try will ever work for you.

  • I hope you took the time to answer the questions at the end of the prior post (repeated below for those of you who did not) because that information will be helpful as we move forward.
  • If you follow along as the Series continues to develop — and actually DO the exercises suggested — by next September you just might have a brand new life.

October is not too late!

It’s still fall, and the crisp weather will still promote the ease of change if you start now — before winter arrives, signaling your brain that you blew it again, making change more difficult than it needs to be.

Since science now believes they know why habits develop, how they change, and how to build and rebuild them to our exact specifications, we can use that information to change just about anything we want.

We can, that is, as long as we understand what they know about how it all works — how patterns and pattern-recognition impact the the human brain.

If we work WITH our brain instead of against it, it is possible for any one of us to transform our entire lives through the power of brain-based habit formation.

  • What might be possible in YOUR life if you understood the neurology as well as the psychology of habits and the way patterns work within our lives, businesses, and social groups?
  • What if you understood how to apply the brain-based information you’ve read here on ADDandSoMuchMore.com (to counter some of the old-school, out of date, “standard” advice about motivation and habit formation that’s been around for decades) — so that you could tweak the information that dominates the info-market to make it all work for YOU?

Take a moment to really think about it:

What might your life look like one short year from now if you actually applied what you learned here, step by step?

  • Would you be healthier?  Wealthier?  Happier with your marriage and family life?
  • Would you finally find the time to write that novel, or start that new business, or to take the necessary steps to move into that lakeside house you’ve always dreamed about?
  • What WOULD you do, tweaking the old expression slightly, if you understood how to set it up so that you could not fail?

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September is the BEST time for what activity?


Forming or Changing a HABIT
and setting new goals!
Don’t wait for New Years Resolutions

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Habits, Decisions & Attention Series

New year, new goals

Somebody needs to write a new anthem: The kids are back in school!!  (My brain wants to sing it to the tune of The Boys are Back in Town)

Except for our under-appreciated, overworked teachers, most parents begin yearning for September long before July is in their rear view mirrors.

As much as they look forward to more family time during the school year, most have forgotten how having the youngsters at home all day tends to make a shambles of their schedules.

But the teachers are aware of something that the rest of us tend to overlook . . .

September really begins the New Year

I don’t care how old you are, unless you were home schooled or spent your younger years in full-time boarding school, most of us feel a fresh gust of wind beneath our wings at the start of every school year.  That tends to be the case even for those of us who don’t have kids at home anymore – or never had kids at home (old habits die hard).

  • Few of us complain about the early appearance of new notebooks and school supplies in the stores nearly as much as we kvetch about shelves of early Jack-o-Lanterns, Pilgrims, Turkeys and Christmas sparklies.
  • Many of us are as pleased by wandering the aisles to replenish our supplies of journals and pens as the kiddies who are excited to see the latest in backpacks.
  • And many folks fill the first few pages of those brand new journals with brand new goals for the brand new “school year” – an old habit reactivated.

Those folks and the teachers are aware of something
that the rest of us would do well to keep in mind . . .

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Ageism cuts both ways: Don’t Discount the Kids


Gen-Xers to Millenials
Sharper than WE were?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the What Kind of World do YOU Want? Series

Eavesdropping on an interesting discussion

Shortly after calling for an end to Stigma in my 2017 September Awareness Days article, I had the occasion to revisit the topic through another lens.

Coming across a couple of “kids” in the nearby park where my puppy TinkerToy and I sometimes wander, I was reminded yet again of the need to guard against our knee-jerk assessments.

By looks alone, it would have been all too easy to dismiss the pair as yet another Blonde Barbie and an over-eager lad who wanted nothing so much as to get her alone and in private.

Since we seemed to be wandering the same paths, Tink and I just a bit behind them, I had an opportunity to eavesdrop on their lively conversation.

BOOKS! They were discussing classic novels, comparing and contrasting them in a manner that would have done any geek-level book club proud.

Their vocabulary was certainly equal to my own, and their knowledge of the books they were discussing was superior.  They looked to be no older than 18 –  freshmen or sophomores, most likely, attending one of the many nearby colleges.

When they turned around to head back my way, apparently reaching a dead-end on one of the paths that Tinker wanted to investigate, I asked them how well they knew the park and if they knew where a different trail led.

I discovered, in the lengthy conversation that followed, that they were both not only intelligent but delightful – and very kind to Tink.  It turned out they were just beginning their senior year in High School!

I hope they discovered that whatever they initially thought about me was inaccurate as well — especially since I am probably at least as old as their grandparents.

How many times do we assume a “generation gap” that doesn’t really exist?  And how many opportunities to populate our world with friends of all ages pass us by because we do?

Have you ever actually talked with a couple of dark-skinned dread-locked young men — or a few of those “kids” with spiky purple and green hair, belly-baring tee shirts with confrontational sayings — and nose rings? (I mean, about more than who does their hair and what happens when they have a cold and need to blow their nose.)

Respect goes both ways. Some of them have equally “out of the box” views on drug abuse, politics and life itself that just might save us all.

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Emergency Prep for lives that have A LOT of them!


When SHTF is a DAILY Occurrence . . .
and “Stuff Hits The Fan” repeatedly!

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
From the Executive Functioning Series

“Preparedness, when properly pursued, is a way of life,
not a sudden, spectacular program.” ~ Spencer W. Kimball

Time to revisit some older content . . .
(Updated content from a post originally published in February 2015)

Given what’s going in Texas, Louisiana and Florida during this Hurricane Season, there are a lot of “preparedness” articles to be found around the blogging universe these days.

THIS one’s a little different.

The first half of this article is a good disaster-prep reminder you probably will NOT see many other places – but the second half offers a bit of help toward preventing those “emergencies” in our everyday lives.

Lots to learn from the Survivalists

©Phillip Martin – artist/educator Found HERE

New to the acronym? “SHTF” is a Survivalist abbreviation for Stuff Hits The Fan (with another 4-letter “S” word replacing the one I used to keep things family-friendly).

As with any subgroup, Survivalists run the gamut from the extreme through the consumed by anxiety to the worried . . . all the way to the lower end of the scale: those who are merely cautious.

At base, many of them are no different from savers and planners in any other arena — except that Survivalists larder physical supplies and foodstuffs instead of cash reserves in more traditional savings formats.

They’ve lost faith in the system.

That’s something that many of us here in Alphabet City share with them.  Except the system we have a hard time trusting anymore is The Mental Health Care System which includes hospital administrators and health “professionals,” as well as the legislators charged with protecting the rights of the many in our society who have “invisible” disabilities.

It makes sense to me, given the probabilities,
that we ALL might be wise to expect the best
but prepare for the worst. just like those Survivalists.

Global catastrophe’s aside, the “worst” here in Alphabet City seems to happen A LOT more frequently than in the neurotypical population — and history has proven repeatedly that we can expect precious little help from the current state of the Mental Health [lack of an effective] System.

Let’s not spend time going over all of the ways in which the system is broken and desperately needs changing.  Despite the fact that I’ve been ringing that bell for over 25 years now – along with a great many other Mental Health advocates – things continue to worsen nonetheless.

Instead, let’s focus on what we might think about putting in place to, like good Scouts say, BE PREPARED.

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Moving Past PTSD triggers


Do we ever really heal from trauma?
What does “healing” really mean?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
adding to the Habits, Memory, EF, and PTSD Series

Responding to a comment

Right after I published the second part of one of my PTSD Awareness articles, author and blogger Chuck Jackson posted a comment that asked a question I couldn’t  answer at length in the comment format.

Do you ever recover fully from PTSD?

Chuck went on to add some context to his question:

Looking at your list of symptoms (mental and physical), if I was honest with myself, I would still mark yes to over fifty percent.

The majority of the time, I live a happy and enjoyable life. It is only during periods of anxiety or prolonged depression, do these symptoms raise their dirty head.

They are not debilitating, just very annoying.

So, for the most part, I suppose we could say that Chuck is essentially “healed.”

He has moved well beyond some pretty nasty stuff in his childhood (his healing journey shared in his stunning book about child abuse, “What Did I Do?).”

But I believe he is asking another, broader question with a much broader application:

Why am I not beyond all of my symptoms all of the time?

Real questions have real answers, so lets take a look at a couple of questions I’m sure we have all entertained at some point in our lives:

I’ll begin with a segment of my comment in answer to his question.

Forgetting is part of the process of memory too

“Forgetting” is still quite the mystery to scientists, even as they learn more about “remembering” – and that is really at the heart of Chuck’s question.

Most of us would prefer to have a way of “erasing” disturbing tracks laid down as the result of earlier experiences so that we can focus on and recall more positive/supportive reactions, thoughts and behaviors instead of disturbing reactions to PTSD triggers.

From an article I posted 3 years ago now,
Brain-Based Habit Formation:
~~~~~~

Any golf pro will tell you that eradicating their clients’ bad habits is the toughest challenge they face.

It’s much easier and quicker to coach someone to play par golf if they’ve never picked up a club than if they’ve been a bogey golfer for years.

Only the best golf pros understand why that is so and what to do to overcome it more quickly, however!

Brain-Based Habit Formation also explains that old pathways never actually get “deleted” — so unless the bogey golfer practices the new habits EVERY SINGLE TIME he picks up a club, he is likely to slip back into his old habits.

And every single time he “rehearses the old,” he deepens the “brain-grooves” of the habit he wants to eradicate.  In the same manner:

If you focus on your triggers and allow them to control you,
you are likely to find yourself back-sliding quickly.

What is needed is to link a new action to an old cue – to pull yourself gently but intentionally away from the old fears and other manifestations (symptoms) the moment you realize that you are “rehearsing the pain.”

So, in that sense only, I will tell you that,
at present, “PTSD” never really goes away.

NOW, let’s unpack that a bit – because that does NOT mean that you are going to have to suffer for the rest of your life. After all, as I said to Chuck, who cares whether “PTSD” goes away or not if it never troubles you!

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Impulsivity & Anger: Don’t Believe Everything You Think


Cognitive/Emotional Impulsivity

Managing the gap between impulse and reaction,
on the way
to putting a lid on “Response Hyperactivity”

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Part of The Challenges Inventory™ Series

Driving Lessons

One of nine areas of concern measured by The Challenges Inventory™, the Impulsivity category measures impulse control, in many ways the indication of our ability to contain (or at least tolerate) the frustration of waiting.

In other words, the condition of our emotional brakes.

  • Individuals who are relatively balanced where impulsivity is concerned manage risk and drive behavior by weighing possible rewards against possible losses — which implies a brief moment of reflection between impulse and action.
  • Some individuals who say they prefer staying with what’s comfortably familiar, avoiding risks and risky behavior are ABLE to make that choice because they have what I like to call a relatively “low idle.”

In other words, activation takes more energy than the norm, so they often spend more time in the gap between impulse and action than the rest of us — the opposite end of the impulse control dynamic.

While I’m sure they’re grateful for small favors, avoiding a ready-fire-aim-oops situation, their lack of decisiveness costs them dearly in some arenas. Same tune, different verse.

  • At the other end of the impulsivity scale are individuals frequently described as “risk takers,” supposedly because they are strongly attracted to and excited by what’s new and different, lured into action by the call of the wild. These are the folks who are normally labeled IMPULSIVE!

I have observed that individuals who are repeatedly reckless have emotional brakes that have never been connected or, in the presence of the excitement of the moment, brakes that fail.

Good news/bad news

Impulsivity, while certainly a nuisance at times, is an important personality characteristic.

Giving in to impulse without pause for reflection can result in some fairly unfortunate outcomes, of course, but it would be just as unfortunate if that trait had been bred out of our species entirely.

We’d probably all be dead!

The trait of impulsivity is believed to have evolved as part of our fight or fight mechanism that kicks in automatically when our lives are in danger.

The survival of our genetic ancestors depended upon their biological ability to respond effectively to circumstances where strength and action needed to be marshaled immediately.

Since our cave ancestors who did not stop to reflect during life-threatening situations were the only ones left alive to pass their genes on to us, it would seem as if impulsivity is “hard-wired” into the human brain.

In appropriate doses and situations, it is actually a good thing. Not only does it help save our bacon when we find in ourselves dangerous situations, it’s what gives life those moments of spontaneity that make it fun to be alive.

Still, depending on its intensity, a tendency toward action with little to no thought or planning can get us in a heap of trouble. That’s usually when others refer to our behavior as impulsive – and it’s usually when life is suddenly not so much fun (for us or anyone around us!)

Impulsivity in the Emotional Arena

Most of us who have an impulsivity component to whatever else is going on with us have a pretty good idea of where our problems with impulsivity are likely to show up.  If not, we can always ask our loved ones – believe me, they know!

But the most troubling manifestations are internal – what we think about what’s going on around us.

A balanced degree of impulse control implies that we are ABLE to take a moment to control observable behavior, of course – and that we DO that – but there’s more to the story.

It also implies that we are able to monitor and moderate our thoughts and emotions with a moment of reflection between impulse and reaction.

That’s where things get tricky.

When our thoughts jump from item to item (often referred to as cognitive hyperactivity – a mind in overdrive or a “busy brain”), many of those thoughts quickly lead to emotional reactions.

As clinical psychologist Ari Tuckman, PsyD, and author of More Attention, Less Deficit: Successful Strategies for Adults with ADHD reminds everybody, some individuals  “tend to feel and express their emotions more strongly.”

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Putting things on autopilot gets more DONE


Systems Development puts things on Autopilot
and supercharges your Executive Functioning

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
From the Brain-based Coaching Series

My usual Friday post is posting a day early this week, to give you time to read it before Tinkertoy‘s post on National Dog Day – this Saturday, August 26, 2017

Don’t strain your brain!

Some things take a lot of “cognitive bandwidth” — which is a fancy way to say that your brain needs to work especially hard to do them.

Other things are so “automatic” we often say we can do them in our sleep.

The more things you can do without conscious thought, the more brain cells you make available for the areas where they are really needed.

  • Almost everything takes a lot of cognitive bandwidth at first introduction.  Nothing is automatic when we’re beginners — every piece of the puzzle takes concentration.
  • There are multiple decisions to be made – or recalled – at every step along the path of learning anything.  That’s HARD work for a brain. It’s an expensive process, in brain currency.
  • However, once a task becomes familiar it’s sometimes difficult to recall why we ever struggled with it to begin with. It’s become automatic – a habit – a system.
  • BUT systems development will never happen unless you follow its rules.  And that’s where systems development coaching is pure gold.

Let’s start at the very beginning with a bit of review . . .

What IS systems development coaching?

Systems Development Coaching is a way of working that focuses on helping a client discover the underlying concepts that will help them develop systems targeted to what works best for them. I’m about to share some of the ways we go about it for those of you taking the Lone Ranger approach.

But FIRST, let’s define our terms

system is a set or arrangement of things
so related as to form an organic whole.

Whenever you activate a system you are freed from having to burn up cognitive resources remembering each individual step — less likely to get distracted in the middle of a task, or stopped cold by the need to make one of those “expensive” pre-frontal cortex intensive decisions in the moment.

Most people are a little fuzzy about systems, probably because the last systems development training most of us received was potty-training.

How many of you have to actively remember what-comes-next when you’re going to the bathroom? (Except for putting down the toilet seat of course!) I’m sure you rarely think about it at all.

Unless the toilet paper is missing or the toilet overflows, or the doorknob comes off in your hand, I’ll bet you barely recall the trip once you get back to what you were doing.

Have you ever looked “everywhere” for a pen or something until you finally find it in the bathroom – yet you didn’t remember going INTO the bathroom?  (Hey, here’s that little notepad too!)

Exactly!

Systems vs Solutions

When we focus on solutions, we are generally focused on “fixing” – because we hope to come up with something that will solve a particular problem.

When we focus on systems, we develop templates that can be picked apart
to solve all sorts of problems —
some of which we are then able to avoid altogether from that point on.

While solutions tend to be more specific, templates are modular. We can port pieces of working systems to new situations to propagate new systems.

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Back to Boundaries


Different Categories – Different Strategies
They’re all still Boundaries

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Boundaries & Coaching Series

Moving on with the Boundary Series

In the prior post, The Benefits of Boundaries, I likened setting Personal Boundaries to having a moat with a drawbridge around your castle.

Raising and lowering the drawbridge helps to ensure (enforce) the kinds of behavior that you will and will not permit yourself to experience in your environment.

The “moat and drawbridge” of Personal Boundaries acts as a filter to permit only those people who are up to where you are in life to come into your castle and join the party.

Setting your boundaries defines the actions and behaviors that are unacceptable from those you do allow inside your metaphorical castle — in coordination with your Standards, which also determine how you will interact with them.

Different types of Boundaries

Dolly, the author of the wonderful koolkosherkitchen blog, left a comment under the prior Boundary post that led me to decide that, before I continue, I need to further define what I mean by the terms I will be using in the ongoing Boundary conversation.

In addition to Boundaries we set around behaviors of others, there are boundaries we need to have in place that determine our personal behaviors, sometimes referred to as “self-control.”

Boundaries can be further divided into several “domains” —
physical, intellectual, social and emotional.

While there is certainly overlap in some of these categories, let’s take a look at distinguishing these “types” from one another.

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Moving Past Task Anxiety to stop “procrastinating”


Procrastination vs. Task Anxiety
Executive Functioning struggles redux

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time & Task Management Series

Poor Organization & Task Completion

Most of us with Executive Functioning struggles have difficulty “putting it all together.”

Our cognitive deck of cards gets shuffled in the process of recording “awarenesses” into short term memory and consolidating for long-term storage.

That makes it harder to figure out which cards to pull when it comes time to play the game — making it difficult to respond appropriately, or to correctly evaluate consequences, outcomes and timing.

As a result, projects tend to be abandoned unfinished in our dissatisfaction with our lack of ability to play at a level that makes the game interesting rather than an exercise in frustration.  Before we know it, we’ve labeled ourselves chronic procrastinators — and so have most of our associates and loved ones.

It certainly may look like chronic procrastination to anyone looking on. And boy howdy do those onlookers love to sling that label around — as if they believed that merely pointing it out would launch us into activation!

I would like to suggest that what’s really going on here is Task Anxiety.

Task anxiety, just what it sounds like, is what science used to call a “limbic system” activator — where your brain and body are primed to fight, flight or freeze, NOT to get things done!

EVEN those who push through and force themselves to tackle the tasks on their To-Do lists are, according to the latest studies, up to 50% less effective than they would be if they handled the task anxiety FIRST.

  • According to scientific studies conducted in the past few years by Dr. David Rock and his team, and Emotional Regulation Research founder, Stanford’s Dr. James J. Gross:

The degree to which your “limbic system” is aroused is
the degree to which your PFC [prefrontal cortex] is deactivated.

  • Task completion is decision-dependent — and deciding depends on prefrontal cortex activation.
  • The PFC of “the ADD/EFD brain-style,” which includes all of us with Executive Functioning struggles, is already under-performing, relative to the neurotypical population — and the research above was NOT carried out using the ADD/EFD population!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Madelyn’s 3-point Procrastination Primer

1. The greater the number of items to accomplish on the way to completing any particular task, the higher the likelihood of so-called “procrastination.

2. The higher the number of decisions to be made on the way to completing any particular task, the lower the probability that it will begin or end in a timely manner.

3. The more each item or decision depends on the completion of a prior step, the more likely it is to result in shut-down — and the greater the likelihood that the project will be tabled for another time.

Related Post: Procrastination — Activation vs. Motivation

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Here’s the GOOD news:

Simply identifying what’s going on, whether you actually DO anything about it or not, helps to bring the PFC back online somewhat.  And there is SO much more you can do!

Identifying these areas and naming the steps involved will go a long way toward intentionality.

Awareness is always the first step, and “naming” it is the second.

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Read any good books lately?


I have been invited to Guest Post TODAY!
The Power of Reading BOOKS
hosted by blogger Debby Gies [author D.G.Kaye]

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Reblog with Intro from the Executive Functioning Series

Although she is in Toronto, Canada and I am “down south” in Cincinnati, Ohio, the miracle that is the blogging community has allowed us to develop a warm and wonderful virtual friendship.

For those who don’t already know her, Debby is a generous, popular and prolific blogger who is well-known for her memoirs filled with both heartfelt and humorous reflections on her own journey through life.

Uplifting and encouraging, each is written to offer positive support to anyone struggling with anything similar to the topics she tackles.

She is currently readying her next book for publication.

She asked me to give her a bit of time to focus on polishing the upcoming gem I’m sure it will be, honoring me by featuring something I would write especially for her regular Tuesday post.

So, of course, I chose to focus on what science has discovered about
the amazing brain-based benefits of reading a BOOK!

I’ll get you started below, and then send you over to read the entire article on her site. (or you can CLICK HERE to read the entire article over there right now)

I’ll respond to comments on either site – or both, if you choose.

I’ll bet most of you will be surprised to learn what science has discovered about the many great things book-readers are doing for their mental and physical health — simply by lounging on the couch reading a book!

If you are not already following Debby, click around while you’re there and get to know her and her books. You’ll be mighty glad you did.


Reading a book has the power to reshape your brain
and improve your ability to relate to others

Reading more but enjoying it less?

Thanks to our ability to scroll through endless words on our computers, tablets and smart phones, more people are reading than ever before.

Still, while the act of reading itself has increased, there is a significant difference between reading anything and reading a book that pulls you into the mind of the author as you take a mental vacation.

Even hours of reading on FaceBook, or skipping from blog to blog reading multiple articles on various subjects, does not seem to have the same positive effect as reading a novel, a memoir or a carefully curated collection of short-stories.

And the more time we spend online, the less time we have for reading those wonderful books on our TBR lists (“To Be Read”).

That’s a real shame, too, because reading a good book is not only an enjoyable, affordable “vacation” that broadens our perspective, it turns out that science has discovered that it actually improves our brain functioning in ways that translate to improved thinking, mood, functional intelligence, more positive and productive connections in our lives, and so-much-MORE.

The impact of a BOOK

Reading a book not only gives us access to someone else’s mindset and world view, it also seems to increase our ability to empathize with people in our day to day lives.

I’m sure that most of us who are avid readers are well acquainted with the feeling of stepping into another world while we read. Most of us also find that our view of our “real” world changes for days afterwards, even when we are not actively thinking about the story-line, the subject matter or the characters.

In my own experience, for example, after spending an evening with a character I could see clearly in my mind’s eye, for a few days following I have often felt like I was reacting as they might have. Sometimes I have the almost eerie sensation that I have taken on that character’s mannerisms.

Science has discovered that there’s a brain-based reason for that experience.

“We already knew that good stories can put you in someone else’s shoes in a figurative sense. Now we’re seeing that something may also be happening biologically.” ~ neuroscientist Professor Gregory Berns

Being captured by the world of a book with a strong narrative can trigger measurable changes in the brain — changes that linger for at least five days after reading.

Reading books and changing brain cells

Research from Emory University in Atlanta, Georgia (published in the journal Brain Connectivity) found that reading a book can increase neural connectivity in a manner that mimics muscle memory.

Study changes were registered in two key areas of the brain:

  1. the left temporal cortex, an area associated with language receptivity, as well as, surprisingly,
  2. the brain’s primary sensory motor region, the central sulcus, associated with sensations and movement.

Neurons of the second region have been associated with tricking the mind into thinking it is actually doing something by merely thinking yourself through the activity.

Referred to as “grounded cognition,” that is the explanation given for the effectiveness of the practice of mental rehearsal used effectively by many athletes.

Thanks to the phenomenon of grounded cognition, it seems that merely thinking about the specifics of an athletic activity can activate the neurons associated with the physical doing of that activity.

In some cases, practicing mentally has been reported to improve performance almost as much as if the athletes had strained and sweated their way through an actual practice session.

Who knew that the same areas could be activated by narrative reading?

“The anterior [front] bank of the sulcus contains neurons that control movement of parts of the body,” Berns, lead author of the study above explained. He went on to say that the posterior [back] region contains neurons that receive sensory input from various parts of the body.

The enhanced connectivity in the posterior region suggests that the act of reading “transports” the reader into the body of the protagonist. Amazing, right?

But wait! There’s more . . . (click HERE to read all about it)

Book Fountain, Cincinnati Public Library (symbolizing the free flow of information) | © Creative Commons, 2012 Jean-François Schmitz | Found HERE

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Time, Stress and Denial


You CAN change your relationship to time
(or just about anything else)
But, of course, that means you have to CHANGE

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time Management & Executive Functioning Series


“The adrenal system reacts to stress
by releasing hormones
that make us alert and reactive.

The problem is
that the adrenal system
cannot tell what’s a regular case of nerves
and what’s an impending disaster.

The body doesn’t know the difference
between nerves and excitement
— between panic and doubt . . .”

~ Grey’s Anatomy, Season 9, Episode 8

WHY ARE YOU LATE?!!

If you have any flavor of Attentional Struggles – or Executive Functioning challenges for any other reason — I don’t have to tell you how tough it is to work with t-i-m-e!

If you are anything like me (or some of my former clients and students), finding out that many ADDers lack an internal sense of time— or a reliable one, anyway — was a huge relief.

At last!

An explanation for why others can set a time
and show up promptly and we can’t.

Whoa!  BACK UP JACK!

There are two potential problems with that “at last” momentary relief:

  1. Can’t” refers ONLY to attempting to deal with time internally
  2. An explanation is NOT a get out of jail free forevermore card

SO, if you have always struggled with something specific, (like time-management, in this example) and you want to leave that behind forevermore, you absolutely must begin to set new “time-management” systems in place if you EVER want anything to be different.

That, ladies and gents, is where things begin to fall apart in brand new ways . . .

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Chunking TIME to get you going


Getting Started
Getting the GUI Things Done – Part 2

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
in the Time & Task Management Series

Getting back to GUI!
Looking at Good, Urgent, and Important

In Part 1 of this article, Getting off the couch & getting going, I began by suggesting a down-and-dirty way to tackle a number of different kinds of tasks by throwing them into a few metaphorical “task bins.”

In this way of moving through malaise to activation, I suggested that you separate your tasks into 3 metaphorical piles, and I began to explore the distinction between them:

  1. Tasks that would be Good to get done
  2. Tasks that are Urgent
  3. Tasks that are Important

In the way I look at productivity, any forward motion is good forward motion!

Making a dent in a task sure works better than giving in to those “mood fixers” we employ attempting to recenter from a serious bout of task anxiety — those bouts of back and forth texting or endless games of Words with Friends™ — and all sorts of things that actually take us in the opposite direction from the one we really want to travel.

Dent Making-101

Anyone who is struggling with activation can make behavior changes and kick themselves into getting into action by breaking down the task until it feels DO-able in any number of ways, such as:

  1. Picking something tiny to begin with, like putting away only the clean forks in the dishwasher – or just the glasses, or just the plates – or hanging up the outfit you tossed on a chair when you changed into pajamas and fell into bed last night, or picking out only one type of clothing from the laundry basket to fold and put away;
  2. Focusing on a smaller portion of a task, as in the closet example in the prior post;
  3. Chunking Time — setting a specific time limit and allowing yourself to STOP when the time is up.

Now let’s take a look at that last one.
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Getting off the couch & getting going – Part 1


Worry, Worry, Worry!
. . . The agony of agonizing

©Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Time & Task Management Series:

Let’s Get GUI!
Looking at Good, Urgent, and Important

When I first began to blog on the topic of organization and task completion, I was initially daunted.

It seemed to me that productivity, accomplishment, follow-through and planning were such HUGE topics for anything less than entire books — difficult to handle briefly, even in an entire Series of posts on each topic!

While most of what I read on the inter-webs focuses on Tips and Techniques, I wanted to explore underlying principles, and I wanted to share them from a brain-based perspective.

QUITE the challenge — especially since I knew that most readers wouldn’t have my background of information, so I had to include an explanation of terms before I could move on even to underlying principles, much less sharing techniques that many have found helpful.

Don’t miss: Getting Things Done-101

The extent of the challenge stopped me for a while, I must admit, and it took me some time to begin to figure out how best to do it without wearing people out.  Long-time readers may have noted that my earlier articles are much longer than the ones I have been posting lately.

Whittling things down remains a challenge, but I don’t let that keep me from trying to be helpful in as brief a manner as I believe can get the job done for most people.

Moving along anyway

I am inspired by the malaise that seems to waft in with the summer heat, and I want to explore more about Getting Things Done. I plan to continue to whittle things down to a size we can manage in two ways:

  1. Dividing this topic and this article into parts, and
  2. Using language and examples that will relate primarily to those attempting to Get Things Done at home, whether the tasks are personal or professional in nature.

Let’s start by thinking about how to tackle a number of different kinds of tasks by throwing them into a few metaphorical “task bins.”

Getting GUI

Take a look at your task list every day (which implies that you make one, right?)  Separate the tasks that would be good to get done from the tasks that are URGENT and IMPORTANT.

Good to get done tasks

Good to get done tasks help you move your life forward – without the not-so-subtle pressure that normally accompanies a To-DO! List.  This category is for the “treadmill tasks” of life: the recurring chores that really don’t need to be done at a specific time or day, as long as they are done fairly regularly.

These are the tasks I keep encouraging you to put on autopilot:

  • Figure out a reasonably effective way to do them
  • Do them the same way every time so that they can become habitual.
  • Put them on auto-pilot. “Auto-pilot” habits don’t debit cognitive resources!  No deciding, no agonizing, and your conscious mind is freed for more important work.

Urgent Tasks

Urgent Tasks are two-fold, both of which you are going to work toward eliminating from your life as you learn more about what you need to be intentional about getting things done.

Type 1 Urgents are those items that carry a monetary, legal or emotional penalty for remaining undone — many of which are the result of not getting out in front of them earlier.

Taxes, license renewals, bills, birthday cakes, presents and cards all fall into the Type 1 Urgent category at the beginning.

Don’t beat yourself up about your struggles with this category — or ruminate over the fact that you “should” have taken care of whatever it is before it became a problem that had to be handled immediately (or else!)

Simply identify the items that belong here to make sure you don’t drop those balls in the future.

Many of us with Executive Functioning issues have developed the unfortunate habit of using the adrenaline rush that accompanies urgency to be ABLE to focus with intentionality.

Adrenaline is an endogenous psycho-stimulant (produced within).

It does work; we tend to get more done. But it comes with a high price tag.  There are healthier forms of energy that will help you get things done — more about those to come.

Bona fide Emergencies

Bona fide emergencies generally won’t make this list at all. They are the things that you rarely have time to put on a list in the first place, nor do you need to.

Fire, flood, illness, accidents and broken bones, necessary and well-maintained equipment that suddenly gives up the ghost  — things that it’s unlikely you could have predicted but MUST be dealt with immediately — ALL fall in the category of bona fide emergencies.

The only way to plan for bona fide emergencies is to leave a bit of ease in your schedule every single day so that you stand a shot at getting back on track when you have to stop to deal with them.

Type 2 Urgents are the things that you are going to practice saying no to: that means setting boundaries.

My favorite quote that describes this category perfectly is this one:
“Lack of planning in your life does not constitute an emergency for me.”

Many of the items in this category wouldn’t be on your plate to begin with if you would get the time and energy vampires off your neck.

Other items pop in here when you say yes because you can’t imagine how to say no.  You would not find yourself rushing to buy a hostess gift for a party with that couple you don’t enjoy, for example, if you hadn’t said yes in the first place!

We have a tendency to say yes to these items we really don’t want to do because it requires little of our decision-making power to respond in “emergency mode” — it feels like MORE to do to refuse to play, so we play.

It feels great to put out a fire — not so great to prevent one.

I’m not saying that setting boundaries is an easy fix, but it is a simple one, and the only one that will ever work to get Type 2 Urgents out of your life forever.

Unfortunately, until we learn to set and protect boundaries around what we allow others to push onto our plates, our behavior teaches those around us to do exactly what we do NOT want them to do.

To begin with, demote the Type 2 Urgents:
Don’t say no, say LATER.

Take a baby step toward teaching your family and friends that ONLY when you’ve accomplished what is IMPORTANT will you be able to focus time or attention on Type 2 Urgents.

They may never understand that you have more important things to do than pick up the pieces of somebody else’s dropped ball or help them handle their over-commitments or lack of boundaries, but it is essential that you understand that reality yourself.

When you say, “Not now,” show any whiners and complainers your list of what needs to be done first and tell them to get them workin’ on it if they want you to be finished faster.

You probably won’t be able to count to three before you hear (with attitude, no doubt), Oh, never mind!

[More about this in an earlier article: Priorities-101:Yes means No]

So what’s IMPORTANT?  

That’s a VERY good question.  What IS “important” to you?  I’ll give you a hint with another favorite saying:

Nobody ever said, at the end of life,
“Darn!  I wish I’d spent more time on my chores.”

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Standing FOR High Standards


Indications of who you really are
Creating your Reality

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Coaching Series

Higher or Lower?

Several years ago I posted a couple of coaching articles written to open your paradigms on the way to breaking loose from the habit of perfectionism and black and white thinking:

The Virtues of Lowering your Standards
and
Getting to Good Enough

And now it may seem as if I am encouraging you to do the exact opposite. Sheesh!

It’s a trick of language – two different meanings for the same word

When I speak of “lowering your standards” (small “s”) I am using the meaning most similar to, “an idea or thing used as a measure, norm, or model in comparative evaluations.” ~ Google Dictionary

Using that meaning of the word, I am referring primarily to getting beyond that crazy idea that “any task worth doing is worth doing well.”

Many folks continue to intone that meme as if it were a universal truth, without stopping to notice that it’s a great big black and white SHOULD.

It always seemed to me that if the task’s worth doing at all, any forward progress is good forward progress, right?

Aren’t these “Do it WELL” folks the same ones who swear
that “slow and steady wins the race?”

Think AGAIN

JUST because a task is worth doing, doesn’t mean that it is
automatically deserving of top-of-the-line priority focus.  Duh!

A job worth doing is worth doing adequately, too.

There is not enough time in anybody’s life to do every single thing in an A+ manner.  Good enough really IS good enough for many of life’s to-dos and activities.

Embracing that idea leaves a great deal more time for working at the top of your game where it really matters – like honoring your very own Personal Standards.  It makes for a much happier and more satisfying experience of living.

Friend and colleague Tom Nardone came up with a nifty chart to underscore that idea.

Raising Personal Standards is a different animal altogether.

When I speak of raising your Standards (capital “S”), I am using a meaning closer to (but not really the same as) “principles of conduct informed by notions of honor and decency.” ~ Google Dictionary

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Benefits of Boundaries – and how to set them – Part 1


Boundaries safeguard your personal rights
. . . and so much MORE

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Coaching Series

Does YOUR Castle need a Moat?

Think of a Boundary like a moat around your castle.  It’s actual purpose was to keep scoundrels, bandits and warlords out and the people inside the walls safe to go about their lives and pursue their interests in peace.  That works!

During times of danger and conflict other friends and neighbors around the countryside could come inside the castle for protection.  A drawbridge spanning the moat provided a way for the keeper of the castle to let people in or keep people out.

So it is with happy, successful lives.

It is important to find a way to establish and maintain a safe distance from needs of other people that are not in alignment with our own best Self-interest.

Some people are not particularly evolved at the time they interact with you.  They tend to take advantage of the kindness of others — particularly the ones who don’t know how to raise the drawbridge to protect their own castles (like saying NO or leaving a situation before it starts causing trouble they repeatedly look to you to fix).

Related Post: 12 Tips to help you Take Back your TIME

Bounderies make you YOU

As my personal coaching mentor Thomas J. Leonard used to say,
“Boundaries help define who you are and who you are not.”

Emotionally healthy people set Boundaries that attract certain people and protect them from others. Learning to set and enforce Boundaries in a loving and appropriate manner are, in fact, two essential life skills most of us need to develop on the way to becoming healthy adults.

  • Setting personal Boundaries acts as a filter to permit those people who are up to where you are in life to come in and join the party.
  • Personal Boundaries also allow you to stop those who are not yet ready for you by raising your metaphorical drawbridge – as well as defining what actions are appropriate inside your metaphorical castle.

That, in turn, is reflected your experience of living – which frequently sets its tone – the tune to which you call yourself to dance.

Ideally, of course, we wouldn’t attract certain types of people and behaviors to begin with, but while we are working on that particular skill wouldn’t it be great to have a way to immediately course-correct?

Effective Boundary management is a great way.

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Advice and Boundaries


Linears and  Holographics
Different strokes for different folks

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Reflections Post to introduce an upcoming Boundary Series

WHY won’t everybody LISTEN?

We humans are funny critters. We want everybody to do everything OUR way.

Secretly, we sincerely believe that whatever we have figured out effectively for our own lives would transfer to anyone else’s — if they’d only DO IT RIGHT, gol-nabbit!

The same advice is meted out to tortoises and hares, linear and holographic thinkers alike, depending on who seems to be currently doing better in the races we like to time.

THEIR problems would magically disappear with OUR solution,
IF ONLY they’d:

  • try hard enough
  • give it enough time to become habitual
  • “want to” badly enough
  • stop resisting
  • or procrastinating

 — or really wanted a solution and not simply a chance to complain!

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Time management tips for better Executive Functioning


EF Management Tips and Tricks – Part IV
Time Management Systems to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART FOUR: In support of The Executive Functioning Series

Quick Review:

In the introduction to this part of the article, I went over some of the concepts underlying the systems approach and why it works.

Basically, systems and habits help us conserve cognitive resources for when they are really needed. I added the caveat that nothing works for everyone any more than one size fits ALL very well.

For those of you who have the motivation and time to figure out how to make an “off the rack” outfit fit you perfectly, be sure to read for the sense of the underlying principles and tweak from there to fit your very own life.

If you can’t “sew” and are disinclined to take the time to learn (since most of us have trouble keeping up with what we are already trying to squeeze into our days), remember that I offer systems development coaching, and would love to turn my attention to your life.

I am going to warn everyone one last time that few of my clients ever really hear me the first dozen times, so don’t be too surprised when the importance of some of these Basics float right past you too.

The sooner you make friends with the basic concepts – and put them into place – the sooner life gets a lot easier, more intentional, and a whole lot more fun.

FIVE Underlying System Basics

Found in Part-2
1.
Feed Your Head
2. Structure is your FRIEND
3. Nothing takes a minute

Found in Part-3
4. Write it down (any “it”)

In this section:
5. PAD your schedule
PAD-ing: Planning Aware of Details™

Don’t forget, as you read the final principle:

Each of you will, most likely, need to tweak to fit.  However, some version of all five underlying concepts need to be incorporated into your life (with systems and work-arounds in place and habitual) before challenges recede and strengths have more room to present themselves in your lives.

No pressure — let ’em simmer in your brain’s slow-cooker.

As long as you don’t actively resist you will be one step closer to getting a handle on that systematizing to follow-through thing.

So let’s get TO it!

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Executive Functioning Systems


EF Management Tips and Tricks – Part III
Time, Memory & Organization Systems
to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART THREE: In support of The Executive Functioning Series

The Quick Review:

In the introduction to this 4-part article, I went over some of the concepts underlying the systems approach and why it works.

Essentially, systems and habits help us conserve cognitive resources for when they are really needed.

I added the caveat that nothing works for everyone any more than ONE SIZE FITS ALL very well.  For those of you who have the motivation and time to figure out how to make an “off the rack” outfit fit you perfectly, be sure to skip past the literal interpretation to read for the sense of the underlying principles.

For the REST of you: if you can’t “sew” and are disinclined to take the time to learn (since most of us have trouble keeping up with what we are already trying to squeeze into our days), remember that I offer systems development coaching, and would love to put my shoulder to your wheel.

The quick warning:

I want to warn everyone yet again that few of my clients ever really hear me the first dozen times, so don’t be too surprised when the importance of some of these Basics float past you a time or two as well.

The sooner you make friends with the concepts I’m sharing – and put them into place in a way that works for you – the sooner life gets easier, more intentional, and a lot more fun.

FIVE Underlying System Basics

Found in Part-2:
1.
Feed Your Head
2. Structure is your FRIEND
3. Nothing takes a minute

In this section:
4. Write it down (any “it”)

Concluding in Part-4 with:
5. PAD your schedule
PAD-ing: Planning Aware of Details™

Remember to remember as you read the principles to come:

MOST of you will probably need to tweak to fit as you incorporate the principles into your life (and/or take a second look at systems and work-arounds you already have in place that have now become habitual). If you really want to begin to experience the level of personal effectiveness you say you want, take a close and open-minded look at principles that have a 25-year track record of helping.

If you start to feel resistance,
let ’em simmer in your brain’s slow-cooker for a while.

As long as you don’t actively resist (as if YOU are the exception, fighting the ideas or ruminating over the thoughts that yet another person simply doesn’t get it), you will be one step closer to getting a handle on that systematizing to follow-through thing.

So let’s get right back to it!

 

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EF Management Tips and Tricks


5 Tips for better Executive Functioning
Part II – Systems to Develop into Habits

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART TWO: In support of The Executive Functioning Series

Quick Review:

In the introduction to this 4-part article, I went over some of the concepts underlying “the systems approach” and why it works.

I explained how systems and habits help us conserve cognitive resources for when they are really needed.

I went on to add that despite my dislike of articles and books that offer seemingly fix-it-ALL tips and tricks, I still share online tips myself from time to time — and that I was about to share five of them, despite the fact that  I strongly prefer sharing underlying principles, so that anyone reading might be able to figure out how to tweak to fit. 

  • I appended the caveat that nothing works for everyone any more than one size fits all very well, despite what the merchants would like you to believe.
  • I’m sharing the “tips” for those of you who have the motivation (and time to dedicate) to figure out how to make an “off the rack” outfit fit you perfectly.

Since most of us have trouble keeping up with what we are already trying to shoehorn into our days, if you can’t “sew” and are disinclined to take the time to learn, remember that I offer systems development coaching, and would love to put my shoulder to your wheel.

For the rest of you, I’m about to gift you some foundational principles I work on with my private clients, right along with whatever it is they came to “fix” – what I call my 5 System Basics.

I have to warn you again, however, that few of my clients have ever really embraced them the first couple dozen times I brought them up, so don’t be too surprised when the importance of some of these Basics float right past you a few times too.

The sooner you make friends with the concepts I’m about to share – and put some systems into place around them – the sooner life gets easier, less frustrating, and a LOT more fun!

 

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5 Tips for better Executive Functioning – Part 1


EF Management Tips and Tricks
Systems vs. Solutions

by Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
PART ONE: In support of The Executive Functioning Series

Introduced in an older article, ADD/ADHD and TIME: will ANYthing work?, this is what I remind my students and private clients:

Even though they are not exactly the same thing, most people with Executive Functioning challenges have quite a bit in common with people who have been diagnosed with ADD.

In addition to short-term memory glitches, the things that seem to negatively impact effectiveness most often are problems with activation and follow through.

When I work backwards to figure out what’s going on, I almost always discover foundational problems with time management and/or troubles with transitions.

Both of these struggles are exacerbated when few of life’s details are systematized, which means that very little can be put on auto-pilot.  Every action requires a conscious decision – which not only requires a greater number of transitions (that eat up time), it burns up cognitive resources.

  • “Processing space” in the conscious portion of our brains is not unlimited, at least not in the bottomless well meaning of unlimited. Consciousness is a resource-intensive process – your brain REALLY doesn’t want to burn up those resources making the same decisions over and over again.
  • DECISIONS are prefrontal cortex intensive – using the conscious pathways in your reaction/response mechanism – whether you are making a major decision or one as seemingly inconsequential as to what kind of ice cream you want in your cone.
  • The greater number of day-to-day to-dos you can relegate to unconscious processing, the more cognitive bandwidth you make available for tasks that truly require you to think about them consciously.
  • That means “standardizing” the timing and the steps – developing systems – so that they become HABITS.

Caveat: there are no one-size solutions

Despite my dislike of articles and books that offer seemingly fix-it-ALL tips and tricks, from time to time I still share online tips myself. 

  • I usually add the qualification that nothing works for everyone any more than one size really fits all – at least not very well.
  • I prefer to share the underlying principles, so that readers might be able to figure out how to tweak to fit – kinda’ like some of those fashion sites that tell you how to use a sewing machine to take a nip here and a tuck there.

But many people can’t sew, not everyone wants to take the time to learn, and most of us have trouble keeping up with what we are already trying to squeeze into our days.

That’s why some people make a living doing alterations –
or, in my case, coaching change.

 

HOWEVER, for those of you who have the time and motivation, I’m about to share again what many of my private clients hire me to help them put into place (no matter what “problem” we are working on at the time) – what I call my 5 System Basics.

I have to warn you, however, that few of my clients have ever really heard me the first few dozen times, so don’t be too surprised when the importance of some of these basics float right past you too.

Even when you’re desperate, change is flat-out HARD!

Try to remember as you read:

These aren’t merely a collection of five simple “suggestions.” If you have already noticed a few functioning struggles, try to hold them in your mind as practically absolutes – but lightly.

The five underlying concepts I’m about to share really do need to be accommodated in some fashion — with systems and work-arounds in place — before most of us are able to manage our energy toward follow through that doesn’t leave us endlessly chasing our own tails.

Lack of structure is really not the direction we want to travel if our goal is a life of ease and accomplishment.

Let ’em simmer in your brain’s slow-cooker.

As long as you don’t actively resist the ideas, (nit-picking the concepts or ruminating over the thoughts that yet another person simply doesn’t get it), you will be one step closer to having a handle on that follow-through thing, regardless of your current struggles with Executive Functioning.

Think of the underlying concepts, collectively, as a lever that will allow you to adjust your expectations appropriately, and to help you to figure out where you need to concentrate your time and effort ASAP (accent on the “P”ossible).

Trying to systematize a life without the basics
is like trying to start a car that’s out of gas.

  • Agonizing isn’t going to make a bit of difference.
  • Neither will “voting” – you may hate the idea, they may hate the idea. Sorry Charlie, it is simply what’s so
  • Hearing what a doofus you’ve been for not focusing on that little gas detail (especially hearing it internally) will shut you down and delay you further.
  • Go for the gas.

UNREALISTIC EXPECTATIONS WARNING!

The upcoming five concepts that will begin to put some gas in your car are simply that: FUEL.

Until you make sure your “car” has fuel, you can’t do much about checking to see if the starter is going bad. You may also learn you need to adjust the steering mechanism. Oh yeah, and you certainly won’t get very far on lousy tires.

  • You don’t expect your car to magically transform with a little gas, do you?
  • How about a whole tank full of gas?
  • How about gas and four new tires?

Yeah, right!

Try to remember that the next time the self-flagellation begins, as well as when you feel defensive and become offensive.

You can’t eat an elephant in a day —
EVEN if you take one tiny bite at a time.

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PTSD Awareness Post 2017 – Part II


June was PTSD Awareness Month
Adding to our awareness – Part II

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Updated Refliections Post
Self-Health Series
Part I HERE

“Emotions are very good at activating thoughts,
but thoughts are not very good at controlling emotions.

~  Joseph LeDoux

Since my Sleep Awareness post somehow jumped the queue and was posted at the same time as Part-1 of this article, I decided to wait a bit to give readers a shot at catching up.  Again, my apologies for seeming to inundate with info – it was not intentional.

This Part may seem long, but much of the first half is review — so those of you who read Part-1 will be able to skim through it quickly.

Identifying PTSD

PTSD can present in a variety of ways, with more than a few symptoms in common with depression, in addition to any or all of those characterizing other anxiety disorders.

As I explained in Part I, PTSD is now believed to be caused by a neuro-chemical alteration in the brain in response to exposure to trauma. It holds us prisoner, responding in the moment to threats from the past.

Unprocessed trauma continues to haunt us, eroding our sense of safety and security. As a result, it can keep us stuck in an amygdala-defensive emotional pattern that may induce a variety of symptoms over which we feel we have no control.

In fact, we cannot control them in the moment.  Current therapies are focused on helping us to change our subsequent response to them.

Exposure to trauma physically changes the structure of the brain, upsetting the neurochemical balance needed to respond appropriately, faster than we can over-ride cognitively.

It seems that repeated experience of traumatic events, especially when left to fester unprocessed, can prevent rebalancing, which prevents healing (meaning, allowing the past to remain in the past, confident that you have the strength to handle whatever life throws your way in the future).

In other words, our brains are designed to respond neuro-chemically when our safety is threatened, regardless of what we think about it logically or how we feel about it emotionally.

  • Some of us are able to process those perfectly normal and appropriate fearful responses and move forward.
  • Others of us, for a great many reasons science is still trying to understand, are not.
  • At this point in time, we move forward primarily with statistics.

Statistics explored in Part I

In the previous section of this article we also looked at the prevalence of PTSD compared to the total number of people who ever experienced trauma in their lives.  We took a look at the various risk factors for developing PTSD following exposure to trauma.

You saw that the risk was effectively double for women, and that significantly more women are exposed to trauma in their lives than their male friends and relatives – and that recovery times tended to be longer.

Approximately 50% – five out of every ten women – will experience a traumatic event at some point during their lifetime, according to the The National Center for PTSD, a division of the U.S. Department of Veterans Affairs.

One in ten of those women will develop PTSD as a result.

Inadequate understanding & treatment

Science is still looking for many of the pieces of the PTSD puzzle.

Even though a variety of therapies can help relieve PTSD symptoms, at the current time there is no “cure” – or prevention – nor is there an adequate explanation for how exposure to the same trauma can affect different individuals to different degrees of severity.

We also do not have definitive treatment protocols equally effective for everyone who experiences PTSD.

Brain-based research

Right now it looks like the difference between who recovers from trauma and who is more likely to develop PTSD may turn out to have a genetic component.

It may be also be linked to the size of specific areas of the brain, which could be a product of genetics or epigentics (how your internal and external environments change the expression of your genes).

Related Posts:
Making Friends with CHANGE
A Super Brief and Basic Explanation of Epigenetics for Total Beginners (off-site)

While controversial, the most recent research ties the development of PTSD to the size of an area of the brain called the hippocampus, which is primarily known for its role in the formation of non-disordered memories.

Greater size indicates a greater ability to recover from trauma.

A smaller hippocampus may increase the risk of developing PTSD as well as the severity of its symptoms, and/or lengthen the duration and recovery time.

Some studies suggest that repeated exposure to stress may actually damage the hippocampus, through the repeated release of the stress-hormone cortisol.

Related Posts:
Hippocampal volume and resilience in PTSD
Brain region size associated with response to PTSD treatment

So perhaps PTSD is hormonal?

Cortisol is a mobilizing hormone.  We need it. We might not even get up off the couch without it. However, it is most widely known for its assistance motivating the body for rapid and effective response to a stressful or life-threatening event – our “fight or flight” reaction.

Problems result because our brains and bodies are not designed
to live in a state of persistent and protracted stress.

Scientists have long suspected the role of cortisol in PTSD.  They have been studying it, with inconclusive results, since findings in the 1980s connected abnormal cortisol levels to an increased PTSD risk

A study reported in early 2011 by researchers at Emory University and the University of Vermont found that high blood levels of the hormone PACAP (pituitary adenylate cyclase-activating polypeptide), produced in response to stress, are linked to PTSD in women — but not in men.

PACAP is known to act throughout both body and brain, modulating metabolism, blood pressure, immune function, CNS activity [central nervous system], and pain sensitivity.

Its identification as an indicator of PTSD may lead to new diagnostics and to effective treatments — for anxiety disorders overall, as well as PTSD in particular.

But maybe not cortisol alone

Findings published early this year in the journal Psychoneuroendocrinology point to cortisol’s critical role in the emergence of PTSD only when levels of testosterone are suppressed [April 2017, Volume 78, Pages 76–84 ]

Testosterone is one of most important of the male sex hormones,
but is is also found in women, albeit in much lower concentrations.

According to UT Austin professor of psychology Robert Josephs, the first author of the study:

“Recent evidence points to testosterone’s suppression of cortisol activity, and vice versa.

It is becoming clear to many researchers that you can’t understand the effects of one without simultaneously monitoring the activity of the other.

Prior attempts to link PTSD to cortisol may have failed because the powerful effect that testosterone has on the hormonal regulation of stress was not taken into account.”

PTSD Risk Can Be Predicted by Hormone Levels Prior to Deployment, Study Says

What we think we know for sure

What science does believe it now knows is that PTSD is a result of both the event that threatens injury to self or others, and the emotional, hormonal response to those events that involve persistent fear or helplessness.

At this time, the goal of PTSD treatment is to reduce, if not eliminate, chronic fear-based emotional and physical symptoms to improve the quality of day-to-day life.

Research is ongoing to see if it is possible to chemically block the development of PTSD by blocking the formation of fear memories.

Blocking human fear memory with the matrix metalloproteinase inhibitor doxycycline

Current treatments are limited to psychotherapy, CBT (cognitive behavioral therapy) or other types of counseling/coaching, and/or medication, along with less well-known and less widely accepted attempts at intervention like EFT (Emotional Freedom Technique: “tapping”) and EMDR (Eye Movement Desensitization and Reprocessing).

The value of information

Before we explore the variety of treatments currently available (in a future article), let’s take a look at some of the symptoms associated with PTSD.  It will help you understand your own or those of a loved-one with PTSD.

Understanding, empathy and self-acceptance walk hand in hand – which are healing all by themselves.

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12 Tips to help you Take Back your TIME


Are you OVER feeling overwhelmed yet?

by Madelyn Griffith-Haynie, CTP, CMC, MCC, SCAC
Reflections Post

Have you taken stock of the items that contribute to your “too much to do and not enough time” life?

If you are anything like my clients, my students – and me! – no matter what the list looks like in detail, it boils down to one single thing.

Unbalanced energy:
too much going out, not enough coming in.

BAD IDEA: Saying no to YOU to say yes to them.

There may well be folks who have figured out how to have it all –
but nobody has unlocked the secret of DOING it all!

It’s an easy trap to fall into – especially when you’re busy. Believe me, I know better than anybody what that fly-paper feels like! And the best way to start rebalancing the scales is simple (but not easy!): get the Time & Energy Vampires off your neck!

Getting over Overwhelm

When we’re overwhelmed, what goes first? Yep! The things that are important to US. We’ve all been well trained to make sure we handle our “responsibilities.”

But when did their to-dos and priorities become OUR responsibilities?

Here’s a reframe: If you don’t have time to do what’s important to YOU,
you certainly don’t have time to do what’s not important to you! ~ mgh

Whose life is it anyway?

Certainly not yours, if you are chronically overwhelmed. Probably theirs.

Wiki – Creative Commons

The most obvious offenders are frequently the people who claim to love us.

And because we love them, we think we always have to say yes: spouses, lovers, parents, children. Those guys.

The worst offenders are the emotional bullies: people who pull any of the following stunts, bullying us into saying yes, usually because we feel like it makes little sense to invoke their immature consequences for saying no.

Only SOME of the nasty tricks they pull to have their way with us include the following. They’ve learned we tend to give in when they:

  • sulk (or cry)
  • play “take-away” (the dreaded silent treatment)
  • get angry or rage all over us – especially when icily controlled
  • shame and should on us for not being able to handle more than we can
  • pitch a fit (retaliating in some overtly aggressive, passive aggressive, or publicly embarrassing fashion).

Even though beginning to set boundaries around bad behavior from people close to us is clearly needed, they are the toughest to retrain, so let’s save how to handle most of them for another article.

Balance other scales to take back your time!

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2017 PTSD Awareness Post – Part I


June is PTSD Awareness Month
Adding to our awareness and understanding

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Self-Health Series
Refliections Post

“Emotions are very good at activating thoughts,
but thoughts are not very good at controlling emotions.

~  Joseph LeDoux

What We’ve Learned from LeDoux: Mechanisms of Fear

Cognitive neuroscientist Joseph LeDoux is an NYU professor and a member of the Center for Neural Science and Department of Psychology at New York University.

In addition to his work focused on the neural mechanisms of emotion and memory, he is also the director of the Center for the Neuroscience of Fear and Anxiety — a multi-university Research Center in Manhattan using research with rats to explore and attempt to understand the mechanisms of pathological fear and anxiety in humans (which LeDoux prefers to call “extreme emotional reactions to the threat response”)

Essentially, when we are looking at PTSD, we are talking about individuals stuck in a particular type of FEAR response — responding in the present to threats from the past.

PTSD sufferers appear to be at the mercy of the reappearance of memories and resulting emotions because they lack immediate conscious control.

For many years, neuroscientists believed that the cortex, the most recently evolved, wrinkly outer covering of the human brain, was required for the processing of any kind of conscious experience, even those triggered by a sensory input resulting in an emotional response.

Thanks to the work of LeDoux and his colleagues at The LeDoux Lab, we now know that this information can be chemically transmitted through the brain in an additional manner using a pathway that bypasses the cortex, allowing our emotions to be triggered unconsciously, faster than the speed of thought.

In other words, our brains are designed to respond neuro-chemically when our safety is threatened, regardless of what we think about it logically or how we feel about it emotionally.

How traumatic events intensify the threat response

According to current scientific understanding, experiencing traumatic events can change the way our brains function.

PTSD develops when we get stuck in the “ready to act” survival mode as the memory cycle repeats and strengthens the emotional responses to the original traumatic event in reaction to some sort of trigger.

The stress hormone cortisol strengthens memories of traumatic experiences, both while the memory is being formed for the first time, and afterwards.

Every time our brain gathers the pieces of memory’s puzzle and puts them back together – a process known as reconsolidation – cortisol is released anew as we are reminded of a traumatic experience.

Previous studies using scanning technology have shown that people with PTSD have altered brain anatomy and function.

Subsequent research on the connection between PTSD and brain-based disorders — including those associated with dementia and TBI [traumatic brain injury] — indicate that trauma itself actually changes structures in the brain.

In the face of an overwhelming feeling of fear, our lifesaving-in-the-moment set of adaptive responses leave behind ongoing, long-term and brain scan-observable physical residuals that can result in psychological problems as well as attendant physical symptoms.

Trauma upsets the brain’s chemical balance

Synchronization of the activity of different networks in the brain is the fundamental process that facilitates the transmission of detailed information and the triggering of appropriate behavioral responses. The brain accomplished this task through the use of chemical messengers known as neurotransmitters.

Synchronization is crucial for sensory, motor and cognitive processes, as well as the appropriate functioning of the circuits involved in controlling emotional behavior.

Synchronization is a balancing act

Researchers from Uppsala University and the medical university Karolinska Institutet in Stockholm have shown that in people with PTSD there is an imbalance between serotonin and substance P, two of the brain’s neuro-chemical signalling systems.

The greater the imbalance,
the more serious the symptoms.

It seems that repeated experience of traumatic events, especially when left to fester unprocessed, can prevent rebalancing, which prevents healing (meaning, allowing the past to remain in the past, feeling confident that you have the strength to handle whatever life throws your way in the future).

Related Post: PTSD reveals imbalance between signalling systems in the brain

Responding to threats of danger

Our nervous system developed to greatly increase the chances that we would remain alive to procreate in the presence of threats to safety and security. We wouldn’t live long at all if we lacked a mechanism to allow us to detect and respond to danger – rapidly.

When our safety is threatened, a survival response automatically kicks in — before the brain circuits that control our slower conscious processes have had time to interpret that physiological response that is occurring “under the radar.”

Initially, there is no emotion attached to our automatic response to threat. In other words, fear is a cognitive construct.

Our individual perceptions of the extent of the danger we just experienced or witnessed is what adds velocity to the development of fearful emotions, even if our feeling response follows only a moment behind.

Some of us are able to process those perfectly normal and appropriate fearful responses and move forward. Others of us, for a great many different reasons, are not.

Many of those who are not able to process and move forward are likely to develop one or more of the anxiety disorders, while others will develop a particular type of anxiety disorder we call PTSD — Post Traumatic Stress Disorder.

Related articles:
When Fear Becomes Entrenched & Chronic
Understanding Fear and Anxiety

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Executive Functions & YOU


Executive Functioning
for Optimal Functioning™
What’s involved and what can go wrong?

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
another part of the Executive Functioning Series

MORE folks on Team EFD than folks with ADD/ADHD

The executive system is a carefully orchestrated combination of processes that, together, merge and mingle to make us human and to make us, well, us!

These functions continually work together to help us manage hundreds of cognitive and practical tasks of life, day in and day out.

Not only that, they do it in the blink of an eye, and primarily below the level of our conscious awareness. At least, they do it that way when everything is on board and working “normally.”

New here? Read What ARE Executive Functions? for more description & detail.

The area of the brain that makes possible many of the wonderful cognitive abilities differentiating humans from the rest of the mammals is the frontal third of the outer layer of the human brain, referred to as the pre-frontal cortex [PFC], right behind the forehead:

  • the last part of our brains to evolve,
  • the last part of our brains to develop in the womb,
  • and the last part of our brains to mature as we grow up

And it’s fragile

The PFC is especially vulnerable to damage — both before and after birth.

The living brain is soft, floating around inside a fluid filled environment keeping it from bumping up against the inside of a hard skull that, in turn, is protecting the fragile brain itself.

Your PFC can be injured very easily bumping up against that bony skull, even when no direct hit to the head was involved in the original incident.

Anything that makes the brain “slosh around” in the fluid in a manner that causes it to come in contact with the skull results in at least minor brain damage, and the PFC is often involved.

Read: How Do Brains Get Damaged?  Is YOURS?

THAT means that in addition to individuals with disorders, stroke or some type of substance-promoted damage affecting the PFC, anyone who’s been involved in almost any sort of accident is likely to experience brain-based executive functioning challenges of one sort or another.

It also means that most adults have at least a few EF issues, not only individuals with:

  • mood disorders (anxiety & depression included)
  • autistic and attentional spectrum disorders
  • TBI/ABI,
  • Parkinson’s
  • dyslexia & dyscalculia
  • more than a few neurological conditions such as
    sensory integration disorders 

in fact, almost all of what I refer to as the alphabet disorders — as well as, currently, MOST of us over 45, as the memory centers begin to age.

So what does THAT mean?

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Reaching the Boiling Point


We still have some time
but we have to act – NOW

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
Reflections from the Executive Functioning Series

The content I am revisiting is an edited & condensed version of
probably the most important information I have ever shared
(in over 500 information-dense articles).
It applies to every single person living.
I hope those of you who missed it on Monday will
take the time to read it all this weekend – and tell your friends.

ABOUT Boiling Frog Syndrome

In a recently posted article from the Executive Functioning Series [How well do you REALLY function?], I explored the tendency to accommodate an accumulation of difficulties until we are struggling to cope and practically desperate — whenever things decline gradually.

UNFORTUNATELY …

The water temperature is perilously close to reaching the boiling point where global health is concerned.

We are ALL likely to be cooked to death if we don’t act together to turn down the heat – no matter how young or old we are currently.

According to U.S. statistics, in 1960 5% of the GDP** was spent on health care.

By 2010, that figure had increased to 18%
  over three and a half times higher —
and continues to increase.

It is projected that by the year 2040 — unless things change significantly — over 40% of the gross GDP** of the US alone will go into health care.

~~~~~~~~~~
**GDP [Gross Domestic Product] is the total value of everything produced by all the
individuals, companies and corporations in a country, citizen and foreign-owned alike.
It is considered to be the best way to measure the state of a country’s economy.

This is obviously a problem we cannot possibly afford

An unusually large portion of our health expenditures come as a result of the chronic, progressive “diseases of old age” — that become exponentially more prevalent the longer we live, and that become increasingly more expensive to manage (vs. cure, since we currently don’t have ways to cure them).

Yet we currently dedicate only a fraction of 1% of our biomedical research budget to the basic biology of aging — and millions of dollars of budget cuts are currently in the planning stages in the US alone.

DAUNTING Statistics Already

100,000 people die of old age-related illnesses every single day.  That’s over THIRTY World Trade Towers, by the way, just to put it in context.

Every single day.

Frailty alone kills 6-7% of the population and leads to many of the other debilitating diseases which increase dramatically in the over-45 population (yes, forty-five!)

The bad news is that if we live long enough — without a drastic change in how we approach health-science research — most of us WILL be challenged by one or more of the debilitating and costly degenerative illnesses.

Getting rapidly worse

According to the UN, the population of elderly human beings is the fastest growing around the world, and the number of elderly people by 2050 will be close to 2 BILLION.

MOST of us reading will be among them – any of us who have not already succumbed to one of the diseases of aging, that is.

We need to turn things around – NOW!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
By the year 2020 – in the entire world – there will be more people over 65 than under 5 years of age. As the 5 year olds enter the workforce, those who are now 65 become 75 and 85 and begin to become terminally ill.

We won’t have enough people on the planet
to afford this ailing and aging population.

By overcoming the diseases of aging, we can literally save trillions of dollars
— along with millions of lives that are now doomed to suffer as they die.

~ ‪Liz Parrish, CEO of BioViva Sciences USA – Human of the Future‬ (video)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Most of us are suffering from Boiling Frog Syndrome over the issue of healthy aging, refusing to give it the consideration it merits.

That manifests in our lack of willingness to advocate aggressively for resources to address the many challenges of aging that the clear majority of us WILL face before we die.

Our most important health-related goal needs to be applying our resources to solve the global challenge of remaining as healthy as possible for as long as possible – for as many people as possible.

“One of the biggest frustrations for me in my work is that old people don’t complain enough about how GRIM it is to be old — and if they did, maybe something more would be done about it.” ~ biomedical gerontologist ‪Dr. Aubrey de Grey‬.

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Executive Functioning & Diseases of Aging


A Humanitarian Problem
short-sighted at best – unconscionable at worst

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
part of the Executive Functioning Series

This might be the most important post I have ever written
(out of 500+ information-dense articles).
It applies to every single one of us,
so I hope you will take the time to read it all.

A tragic implication of Boiling Frog Syndrome

As I began in an article as part of the Executive Functioning Series, two Mondays ago [How well do you REALLY function?], when things decline gradually we tend to accommodate the accumulation of difficulties until we are struggling to cope and practically desperate for help.

Before I continue with a Series of articles designed to describe and discuss EF struggles, what’s involved, and explain what you can do to mitigate the effects (before, during and after they develop), I want to take just a bit of a side trip to talk about something that WILL affect ALL of us, one way or another — unless, of course, something worse gets us first.

EF challenges as the result of AGING

According to a biomedical gerontologist ‪Dr. Aubrey de Grey‬, what we consider and accept as “normal” aging is far more complex than the accumulation of an increasing number of birthdays — that is, chronological aging.

Biological aging is a different matter entirely, and that is what his organization studies and believes they will be able to impact positively.

Biological aging is what causes the greatest number of functional problems in brain and body, responsible for cognitive struggles as well as the pain and suffering of the degenerative diseases of aging.

So remember that when researchers like de Grey talk about “reversing” aging with restoration therapies, healthy aging is the focus of their desire. Looking and feeling younger for an extended life-span is a beneficial side-effect.

Dr. Aubrey de Grey redefines Aging

“Aging is the life-long accumulation of ‘damage’ to the body that occurs as intrinsic side-effects of the body’s normal operation.  The body can tolerate some damage, but too much of it causes disease and disability.”

DAMAGE: changes in structure and composition that the body cannot – or can no longer – automatically reverse.

Dr. de Grey is the Cambridge educated co-founder and Chief Science Officer of SENS Research Foundation, dedicated to exploring and combating the aging process, a 501(c)(3) public charity that is transforming the way the world researches and treats age-related disease.

Dr. de Grey is also the Editor in Chief of Rejuvenation Research, a bimonthly peer-reviewed scientific journal published by Mary Ann Liebert that covers research on rejuvenation and biogerontology.

Speaking all over the world for many years, to lay as well as professional audiences, he spreads the message that the deleterious effects of aging are not something we need to accept as a given — in other words, they are NOT conditions that are impossible to prevent or reverse.

He presents his cogent explanations and arguments for the need for a drastic change in paradigm in many lectures, debates and discussions available on YouTube.

We do NOT have to accept the idea that the decline and eventual disappearance of the body’s resilience is inevitable.  ~ mgh

Turning things around

“One of the biggest frustrations for me in my work is that old people don’t complain enough about how GRIM it is to be old — and if they did, maybe something more would be done about it.” ~ Aubrey de Grey

  • The desire for healthy aging is an issue that concerns 100% of the people currently living today.
  • Yet most of us are suffering from Boiling Frog Syndrome, refusing to give this issue the consideration it merits — which includes our lack of willingness to advocate aggressively for resources to address the many challenges of aging that the clear majority of us WILL face before we die.
  • It surprises most people to learn that, for example, only a fraction of 1% of the research budget of the U.S. Federal Government goes toward the basic biology of aging.   Other countries don’t allocate appreciably greater funding, and some do much less.  ‘Sup with that?
  • Once enough people begin thinking about the physical and cognitive devastation of aging as medical problems that we can actually prevent and reverse – insisting that our political leaders consider it seriously and fund it appropriately – it will change the way we approach the public health “game” completely, with predictably positive results for every single person reading these words.

Our most important health-related goal needs to be applying our resources to solve the global challenge of remaining as healthy as possible for as long as possible – for as many people as possible.
~ mgh

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How well do you REALLY function?


Soldiering ON with less
than Optimal Functioning™
when we could REALLY have a much easier time of it

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
part of the Executive Functioning Series
May is Mental Health Awareness Month!

Do you suffer from boiling frog syndrome?

You’ve probably already heard the story about cooking frogs by putting them in cold or tepid water, then slowly bringing it to a boil — even though they would have jumped out immediately if they were suddenly thrust into hot water.

Other versions of the story assert that, as long as the temperature increases slowly, the frog is able to adjust its body temperature to remain comfortable — until it ultimately becomes too weak to jump out before it’s cooked.

Just a myth, but apt

According to an interesting article on Wikipedia, neither version is true, but the analogy is perfect: as things slowly but steadily worsen, most of us adjust and accommodate, even when we could find ourselves in much better situations if we’d only react more quickly and reach out for help.

  • In my 25+ year coaching career, only a rare few individuals ever reached out for help or brain-based information until they were practically desperate, and almost all had been leading what I call “limp-along lives” for years.
  • More than a few had been taking pricey vacations or eating lunches in restaurants to get away from the stress of the work environment, or indulging in daily caffeine fixes at several dollars a pop, still convinced that they couldn’t afford coaching fees — until they felt they “had no choice.”

For YEARS it only made sense in the context of Boiling Frog Syndrome.

Even if they were cracker-jack “over-achievers” when they were younger, they contributed their functional and cognitive slow-down to aging
. . .  or the demands of parenthood
. . . or the increasing complexities of modern life
. . . or the rise of social media expectations

. . . or anything other than being flat-out worn down by repeated, unrecognized struggles with Executive Functioning they never understood how to overcome.

So What Goes Wrong?

It’s mentally and physically exhausting to continue to swim upstream.

  • As long as you are swimming with the current you get carried downstream with much less thrashing about on your part.
  • Not only that, when you’re swimming upstream, if you stop stroking for even a minute, your life goes backwards.  Nobody can keep up that kind of effort.
  • Before you realize it you are swimming alone, unhappy that life is so much work, but not really expecting it to be easier because you’ve always had to “work twice as hard for half as much” — or so it seems to you in your most private of thoughts.
  • You begin to believe that everybody struggles in the same fashion, but suspect that the others are somehow better able to cope than you are.

But it doesn’t have to be that way

It recently occurred to me that many people don’t reach out for help, perhaps, because they have forgotten (or have never really known) what effective focus and follow-through look like.

They’re falling victim to “that happens to everybody”
or “this is the best I can expect from myself” thinking
to explain and attempt to accept their various challenges.

Things can get WORSE as time goes by . . .

because each new skill must build on the ones before it.

If you never learned to add or subtract, multiplication and division would remain a mystery.

If you never really mastered basic arithmetic, how could anyone expect you to do well as you moved through school?

Similar to moving from basic arithmetic to higher math, learning how to manage life’s many challenges is also an incremental, multi-stepped process.

So, for the next few Mondays, I am going to detail the problems many of my clients had been putting up with because ““that happens to everybody,” and do my best to explain what’s behind the struggle — in the hopes that I will finally inspire more of you to spend a few months working with me to turn things around before you feel like you are about to crash and burn.

Lets START by taking a look at some of the problems
that are NOT “normal” functioning.
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Friday Fun: Fashion and Shopping


Can’t take fashion seriously?
(or maybe you take it TOO seriously?)
Whatever!
Let’s ALL laugh the whole thing off

© Madelyn Griffith-Haynie, CTP, CMC, ACT, MCC, SCAC
from the Brain-Based and Friday Funnies Series

Quick Review before we get to the Funnies

Today is Jodie’s last installment of our collaboration exploring fashion as a “change agent.”  So before I send you over to A Touch of Style to finish up the series and read my closing observations, I want to review the point of fashion week before I inspire everybody to exit with a chuckle or two.

Don’t skip this review – it’s vital to everyone who wants to spend his or her “golden years” having fun rather than merely waiting for the inevitable.

Epigenetics and Fashion Week?

In Making Friends with CHANGE, posted  a week ago today, I briefly underscored the miracle of lifetime neuroplasticity — that the brain can change its structure and its function throughout our lifespan, depending on what we do with it.

We’re not stuck with – or blessed with – a lifetime contract on the brain we had when we were born.

Here’s the Good News

Gene expression is dependent upon our environment, the actions to which we commit ourselves, and even upon what we think and imagine.

The genes that shaped our brain in utero are literally capable of being turned on or off in reaction to how we respond to the targets of our focus, actually “rewiring” the brain we were born with with every new and different experience.

Changing anything is healthy-brain-aging friendly.

Change forces the brain to create new “roads” it can use when its usual pathway is damaged by any one of a number of things: stroke, concussion, medication, chronic stress – whatever.

If we change and grow as we go through life, our brain rewards us by creating new connections that will serve us well as we age.

Here’s the bad news: it works both ways

If we allow ourselves to stagnate, comfortable in our same ole’/same ole’ ways, we merely deepen the grooves of those same ole’/same ole’ pathways.

That’s GREAT for habit creation to handle those nattering Treadmill Tasks (distraction insurance that releases cognitive bandwidth for more important endeavors), but not a great strategy for brain-health overall.

For most of us, doing what we’ve always done is a recipe for functional backsliding called age-related cognitive decline – unless we are very, very lucky.

But in order to experience the benefits of brain-change, we must actually CHANGE what we ask it to do, with activities like:

  • studying something completely new to us
  • learning a new language
  • practicing a new musical instrument
  • exploring a new environment
  • taking up a brand new & challenging hobby

WARNING: if we don’t keep it up, the pathways created by our brain-healthy changes actually atrophy and die from disuse.

So, just like physical exercise, it’s important to pick something we actually enjoy to keep us motivated to keep it up — so we keep on making friends with new changes.

Making friends with CHANGE as we change our clothes

Jodie and I decided it would be fun to put our heads together to see if we could come up with a week’s worth of challenges specifically designed to shake things up, forcing change to our SELF-images on the way to helping us become more “change-friendly” overall.

As I commented in Jodie’s first post of this 3-part series . . .

Not only have researchers begun to discover the importance of “play” to healthy brain development and continued health, any time we spend making friends with change is what is called “neuro-protective.”

Together we explored how playing with what we choose to wear – recombining items we already own or adding something inexpensive to alter the look – can be a terrific way of making friends with change.

Stay tuned for more about change and healthy brain aging – including tips, techniques and work arounds. Meanwhile . . .

I’ve left you links to all three of Jodie’s posts at the bottom of the funnies, so be sure to pop over to see how three different challenges were interpreted by three different “real person” models representing three different decades — along with some additional comments from me to underscore the brain- benefits.


AND NOW for some fashion-related humor TODAY . . .

How many of the situations below make YOU nod your head
(or shake it)?

YOU PLAY TOO

If you have something on your website or blog that relates to the theme, especially if it’s humorous, please feel free to leave a link in a comment. (Keep it to one link per comment or you’ll be auto-spammed, but multiple comments are just fine and most welcome).

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