feeling overwhelmed? try this simple AF exercise for ADHD minds

yo yo yo AIO papacito Matt coming at you live we got my buddy in the back here or there there he is um so in this short video I wanted to jump on and uh share a technique that's been really helpful for me to deal with overwhelm uh which is something that I struggle with at times and

for any of you who have a brain like me when you get overwhelmed um everything just kind of shuts down and you're like oh my God I just want to stay in bed and hang out with Oreo and do nothing um and so I recently had that experience and I wanted to share just a very simple technique

and framework that I used to help me kind of snap out of that um so basically the first thing that I really come to love is thinking time so thinking time is basically what it sounds like but it's basically a time where I sit down with my computer with my journal and I ask myself a a big

question sometimes it's about business sometimes it's about life and I have a single intention and question and I spend anywhere from 15 to sometimes 15 minutes up to an hour to really dive in and flesh out the answer to that question and this single exercise is super super powerful so specifically this thinking session that I did was

about the overwhelm and identifying you know what are the things that I have been investing my energy into my attention and which of these things are actually increasing my energy which of these things are draining my energy right so I wanted to create an awareness around this and uh that's basically it so there's basically three parts the

first part was to list everything out so I started just by listing everything out here right and I got to about 37 things kind of came to mind initially right um and so just kind of dumping my my brain onto the document here was super powerful and liberating and just doing that a alone is a really powerful

practice so that was the first thing I did and that again is a really really powerful thing to do but then what I wanted to identify was basically audit my energy for each of the things that I mentioned right and so basically what I identified was that only about 27% of the things that I was spending my

energy and and my time and attention on was uplifting my energy and then the majority of the things I was you know kind of had in my brain uh was depleting my energy and so basically what I did is I went through the list one by one I put everything that uplifted my energy into this column and

then everything that depleted my energy into the second column and again the idea here is to create this sense of awareness and kind of awaken from The Matrix of being busy and being overwhelmed and be like all right where's my energy where do I need to shift my attention where you know what tasks do I need to

delegate automate Outsource uh and then which things do I want to double down on and you know you can see that this list is is a lot longer and so obviously I want to spend more of my time here so that's the second part is to just audit all of these things and place them into these two

categories is this either uplifting my energy or is it depleting my energy right then the third and final part is what I call the ADHD medicine which stands for delete automate delegate and do so basically the final step here is to you know once you've created the sense of awareness of all right this is everything that's going

on in my in my brain in my mind these are the things that uplift me these are the things that deplete my energy and then the last step is all right so which of these things am I going to delete which of these things are essential but can be automated which of these things are essential and can't

be automated so they should be delegated and then lastly what are the few things that I will choose to do okay so that's it all right so first is to list everything out do a brain dump second do an audit of the energy and then third is to take your meds right delete automate delegate or do and

once you've done this it really for me brought a lot of clarity and it's like all right back to the basics let's get really clear about what we need to do with this how do we create this shift of energy and how do I actually Implement what I have thought about in this session so that's pretty much

it and uh I hope that's useful I hope that's valuable uh I recently posted on my Facebook about this and uh a lot of people were interested in in or you know it seems like a lot of people also struggle with overwhelm um and this was specifically in regards to prioritization which is somewhat related um but this

is just another kind of framework uh a separate framework that if you want I can share it with you um and this also helps reduce overwhelming because it helps you basically identify what are the actual few things that are worth prioritizing right um and so I have this Google doc here if you want to copy just let

me know drop a comment and I'll share it over but uh but yeah I hope this was useful um I hope that uh if any of you guys happen to struggle with overwhelm like me um that you can you know next time take a few minutes take a little break and uh implement this super simple process and

technique to kind of shift your focus and overcome that overwhelm all right so that's all I got for you if you found this useful jump into my Facebook group uh I share a lot more stuff around this as well as um entrepreneurship as well so uh I hope this was useful have a great rest of your Thursday

peace and love