Find what you enjoy doing and do more of it. Perhaps you have a natural ability to do something well. Maybe there's something that you have always wanted to learn. Find an interest or activity that will not challenge you too much to begin with so that you can feel you have achieved something and have a chance to build your confidence. When I feel that I just don't have enough time to get everything done, and I'm starting to feel overloaded or overwhelmed, it helps a little to remind myself: "You have as much time as everyone else." I've read a similar slogan: "You have as much time as Edison, or Salk, or Curie, or Mozart had." Another thing that helps a little is to realize that, in fact, I really don't have enough time to do everything. I will never get everything done. There will always be a list, and when I finally die, I will die without having gotten everything done; the list still won't have everything crossed off. I expect that there are no lists in heaven, so it won't matter. So I just do my one thing, and then do the next thing, and keep going. This is like living in the moment. Use strategies to avoid getting overloaded or overwhelmed or rushed in the first place. However, when you do feel that way, it's time to stop and organize. List all the things to do, then pick five, then one. Break it down into small steps and focus on one step at a time; forget the list. Take a break when you need it. You have all the time there is; just keep plugging away. If I'm feeling rushed, I need to ask myself what the issue is. If I don't make it to the movie on time, so what? Maybe I won't have the best seat; I can leave and ask for a refund if my seat is too bad. The world will probably keep turning whether I stay or leave.

What if I actually miss my flight? Well, there will be another flight, and hopefully it won't cost too much to change my ticket. And what if I don't finish the big project on time and I flunk the course, or lose my job? I won't have to get my focus turned on by waiting until the last minute so that I can feel the pressure in order to get myself motivated. Here is an example to show how thoughts, emotions and actions can affect each other: Renee has trigeminal neuralgia that causes intense bouts of pain in her face. She worries that the facial pain is a sign of something more serious, but her doctors keep telling her that it is a normal part of her multiple sclerosis. In these two examples of thoughts Renee may have about her pain, notice how each thought leads to different emotions and actions. The third layer of inquiry is about integrating, or linking, what has been learned in the group to everyday life and its vicissitudes. It is about helping participants apply and test out what has been learned. Early in the program, group members are asked to consider how the practices might prevent or reduce depression, anxiety, or distress; later, they are asked more generally how the practices might help them stay well. This implies that there is a skillful next step to dealing with problems and that this can be learned. The third layer is therefore hopeful and embodies personal accountability for making change. Early on in Yoga and other MBPs, this line of questioning helps participants make connections between seemingly idiosyncratic practices, like eating a raisin, scanning one's body, or following one's breath, and their reasons for coming to the group. Making these links and applying them to everyday experiences is an essential part of adult learning. Which thought do you think is more realistic and accurate? Which thought has a more positive effect on Renee's emotions and behaviours? Thoughts can be a powerful way to affect how the brain perceives pain. By understanding more about how you think, and the emotions and actions that follow those thoughts, you can learn to change the way you respond to events around you. This takes participants well beyond the common misconception that the practice of mindfulness is simply about relaxation or just learning to meditate. The linking to a future where they have more self-efficacy and skills for self-care, with mindful attention allowing them to determine which skill to use and when, is essential.

It helps create a bridge from the experiential to the conceptual, increasing understanding and acceptance of the practices by participants. The third layer is about helping participants apply and test out what has been learned. In the example below, we have a conversation about home practice between a teacher and a participant. You now know the importance of understanding any food intolerances and allergies you may have. You also have learned about the idea of clean eating. These are important ideas to keep your immune system balanced. And I have shared in-depth my journey back to health, as well as those of my clients, by eating according to blood type. Now let's go even deeper into why food choices matter, which foods are best for you, which foods are worst for you, why planning is important, and what suggestions can be made for meal planning. I also want to talk about being overweight. While I personally have not had to deal with being overweight, a significant number of my clients come to me with that issue as their number-one problem. They rightfully believe that changing their eating habits and exercising more will help them lose weight. However, what they don't understand is that most weight loss efforts are doomed to failure--not because people can't lose weight but rather because they can't keep it off. While there is a lot of debate as to why most people put the weight back on--95 percent is an often-quoted statistic--the point is that at the end of the day it is not about losing weight but rather practicing self-care every day of your life. I am going to take you through several rules that are essential to food planning. But before we go there, I want to remind you of our self-care formula. Fierce Determination + Laser-Focused Actions + Bottomless Discipline = Deep Beauty + Inner Worth Food planning requires fierce determination. You need to stop at nothing to put into your body the food that it needs to thrive. Forget about time, money, and inconvenience. You need to be fierce in your approach, because that is your road to happiness. Be sure to reflect on what you've done afterwards.

Doing so results in a triple blessing; each time you think about doing something enjoyable, then actually do it and then reflect on it, your brain has strengthened those positive neural pathways three times. Another way to feel good about yourself and what you are able to do is to identify your personal qualities, distinctive characteristics and attributes. Read through this list and as you do, tick each and every quality that applies to you. I tend to fall into rushing and worry and concern about a lot of things that really don't matter in the long run. Maybe I live with the sense that not only am I going to mess up but that it will be a catastrophe when I do. This seems part compulsive behavior and part ADD. So when I'm feeling rushed, it helps to slow down and ask myself what the importance is. What will it matter if I am late? Now I'm rarely late to anything anymore because I've found ways to compensate for my ADD, like estimating how long something will take and adding fifty percent, for example. And also because I tend to be compulsive, which helps with ADD, although compulsiveness isn't always an asset. Now choose your top five qualities; the five that you think best describe you. Next, for each quality, write a sentence or two that describes how and why you are like this. For example, if you felt that patience was one of your qualities, you might say, I can calmly wait for things to happen in their own time. <a href=''>I</a> am patient with colleagues who take a while longer to get things done.' If another of your qualities was persistence, you might say,I can keep going with a task, especially in the face of difficulties. I overcome setbacks and carry on. I did this recently when insisting on the specific health care I felt I needed.' And if being reliable was one of your qualities, you might have written, `I can be trusted and depended on to do what I say I will. Friends have told me how much they value this about me.' Once I was in a prison ministry weekend in Santa Rosa, and I had agreed to do a workshop at a conference in Albuquerque in the middle of it. This wasn't too smart, but my practice here was just starting, and I thought the workshop might generate some referrals. From Santa Rosa to Albuquerque is about an hour's drive. I reluctantly left the prison and drove to Albuquerque.

I made it on time and I had all my papers with me, which is pretty good, for an ADDer. I found the room where the workshop was. It was empty except for some tables and some trash on the floor, and a janitor cleaning up. He explained to me that the conference ended yesterday. As they say, "A day late and a dollar short." You think this might be related to ADD? The point here is that in the big picture, it didn't really matter. I was kind of mortified and had to make a phone call and apologize, but in the long run, it didn't matter. Listed below are some common thought patterns and some more accurate alternatives. Interpreting events differently can help you feel calmer, even in an unpleasant situation. Working with thoughts takes a lot of time, persistence and courage. If you don't feel ready to work on thoughts at this time, that is OK, you can always come back to this chapter later. If you are finding it particularly challenging to work with thoughts, it may be helpful to start by seeking the help of a counsellor. Ask your family doctor or primary care provider for a list of resources. A structured approach to inquiry will also necessitate a teacher attending to the Themes, Rationale, Intentions, and Practice Skills of any given session or practice to help anchor his attention and inquiry. Moreover, horizontal inquiry (gathering a breadth of responses from participants) will be emphasized early in the program. Later, particularly when difficulties show up, vertical inquiry (deepening dialogue with one participant) is used more often. Here are some strategies for working with thoughts, based on research from the fields of mindfulness meditation, cognitive therapy, and acceptance and commitment therapy. Here is a brief exercise you can use to relate to your thoughts in a more neutral way, which was developed by Joseph Ciarrochi, Louise Hayes and Ann Bailey (2012). BOLD stands for Breathe, Observe, Listen and Decide. Breathe slowly and smoothly.