These questions are related to ADHD; however, they prove helpful in developing a system to improve your discipline
1. Identifying Triggers
Internal Triggers:
What situations or thoughts tend to overwhelm or distract me the most?
Are there specific emotions (e.g., stress, frustration, boredom) that make me lose focus?
Do I notice any patterns in my day when I struggle to stay on task?
External Triggers:
Are there specific environments (e.g., noisy, cluttered) where I find it hard to focus?
What types of tasks or responsibilities do I often procrastinate on?
Which tools or devices (e.g., phone, social media) derail me most often?
2. Time Management and Procrastination
How do I currently keep track of deadlines, appointments, and tasks?
When I procrastinate, what thoughts or feelings are usually present?
What time of day do I feel most productive? Least productive?
How often do I underestimate how long tasks will take?
3. Emotional Regulation
How do I typically react to frustration, rejection, or unexpected changes?
What situations make me feel especially anxious or overstimulated?
What self-care strategies help calm me down when I’m feeling emotional?
4. Social and Relationship Challenges
Are there specific social situations that leave me feeling drained or irritable?
How often do I overcommit because I feel pressured to say "yes"?
What strategies help me maintain boundaries without feeling guilty?
5. Focus and Attention
What types of tasks do I find easy to focus on, even for long periods?
What types of tasks make my mind wander or feel “stuck”?
Are there certain physical sensations (e.g., hunger, discomfort) that distract me?
6. Impulsivity
When I make impulsive decisions, what feelings or situations usually precede them?
How do I feel after an impulsive action (e.g., spending money, interrupting)?
What strategies have helped me pause before acting in the past?
7. Masking and Authenticity
What situations make me feel like I need to hide or “mask” my ADHD traits?
Are there specific people or environments where I feel safe being myself?
How can I communicate my ADHD needs without fear of judgment?
8. Energy and Burnout
What tasks or habits drain me the most throughout the day?
Do I allow myself breaks, or do I push through until I’m exhausted?
What activities or routines help me recharge my energy effectively?
9. Developing Systems
What tools or systems (e.g., timers, planners) have worked for me in the past?
Do I prefer digital or physical tools for organizing tasks and managing time?
What’s one area where I’d like to build a consistent habit or system?
10. Celebrating Success and Progress
How do I usually reward myself for completing tasks or overcoming challenges?
Do I acknowledge small wins, or only big accomplishments?
How can I create a system of rewards or milestones to stay motivated?
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