1) To begin with, collecting everything that needs to be done (or that could ever be done) is a monumental/overwhelming task.

2) Nor have I been able to decide on:
a) what kind of system to keep the placeholders/reminders/loose ends in, or
b) a functional, yet uncomplicated filling system for reference material.

3) And, three, even with the lists I am currently using for my daily functioning, all the lists and organization in the world can’t force me to perform a task I find distasteful or boring or anxiety-inducing, which many of mine turn out to be.

If I could afford to have David’s team come and personally help me implement the system, I would, but that might still not solve the core complaint of procrastination.

This quote from a leading ADHD researcher point out the limits of medication and need for tools (like GTD):

(excerpt from http://www.medscape.com Neurobiology and Genetics of ADHD: An Expert Interview With Stephen V. Faraone, PhD
Medscape Psychiatry & Mental Health. 2007; ©2007 Medscape
Posted 06/08/2007)

“…
Dr. Surman: One study in the APA meeting this year looked at the effect of atomoxetine on executive function as reported on a rating scale and found that treatment with this agent certainly resulted in organizational function improvement.[15] It seems that it’s one of holy grails of ADHD research, that many of our patients can focus and stick with things, but if you ask them to plan and organize, they fall apart.

Dr. Faraone: It’s absolutely a challenge. Probably the main unmet need in ADHD treatment is, how do we deal with these executive function deficits, how do we deal with learning disabilities? Frankly, the medications don’t do a good enough job. They provide some efficacy. If you look at stimulant studies, atomoxetine studies, some modafinil studies, these medications do reduce executive function deficit to an extent. But when you look at the magnitude of the improvement in each of these studies it’s relatively small. It’s nothing like the effect of stimulants on behavior, hyperactivity, impulsivity, inattention. Executive function effects are small by comparison.

So at this point in time, if you have a patient with executive function deficits, the medications are probably not going to get them all the way along. If they need help organizing, particularly for adults, cognitive therapies are being developed. Some preliminary studies have looked at behavioral techniques that help adults keep themselves organized and function better in their real world.

…”

- David

If you’re wondering how ADHD is diagnosed, here is a link to an assessment I’ve used with clients in my psychologist internship, to *supplement* diagnosis, NOT diagnose:

http://www.med.nyu.edu/psych/assets/adhdscreen18.pdf

The actual diagnosis process requires a careful interview. So, this assessment is provided here only to help you with deciding whether or not to contact a psychiatrist or psychologist. I used it with meth addicts (many of whom have ADHD and were self-medicating) and passed it along to other interns at the same site who also found it very helpful in screening for ADHD.

- David

Then I realized one of my procrastination reasons. Living at limit.

A few days later I had to catch the same train. I arrived just 2 minutes before access closed. I think I learned the lesson

I was diagnosticated with neuro transmisor deficiency long time ago -Colinesterasa plasmatica (spanish name)-50upm instead of 500upm. I was under anesthesia and didn’t wake up because of this deficiency. Finally I was lucky. Living at limit again.

I don´t know if it is related to dopamine, but I think its affecting my behavior. Maybe someone knows about.

quikeh

I learned of my ADHD from a psychiatrist (who had been involved in the fMRI studies of ADHD brains). I didn’t want to accept the diagnosis. Fortunately, my wife (who I met after the original diagnosis) knows something about ADHD from her pediatrician father. I hadn’t told her I’d been diagnosed with it, but she noticed the signs (as when we kept needing to rewind the VCR because I lost concentration).

I also wanted to mention that I need to set a timer when I know I might begin “hyperfocusing”.

Lastly, the best research I’ve read thus far on the evolutionary adaptational role for ADHD (or at least one subtype) is given below. In essence, ADHD individuals within a group were more likely to take risks as part of exploratory behavior, and shared information gained (during exploration) with the group, thereby benefitting the group.

The evolution of hyperactivity, impulsivity and cognitive diversity.

Author Williams, Jonathan; Taylor, Eric

Affiliation Institute of Psychiatry, Kings College London Department of Child Psychiatry de Crespigny Park, Denmark Hill, London SE5 8AF, UK.

Source Journal of the Royal Society, Interface / the Royal Society, 2006 Jun 22, 3(8):399-413

ISSN 1742-5689

Abstract The evolutionary status of attention deficit/hyperactivity disorder (ADHD) is central to assessments of whether modern society has created it, either physically or socially; and is potentially useful in understanding its neurobiological basis and treatment. The high prevalence of ADHD (5-10%) and its association with the seven-repeat allele of DRD4, which is positively selected in evolution, raise the possibility that ADHD increases the reproductive fitness of the individual, and/or the group. However, previous suggestions of evolutionary roles for ADHD have not accounted for its confinement to a substantial minority. Because one of the key features of ADHD is its diversity, and many benefits of population diversity are well recognized (as in immunity), we study the impact of groups’ behavioural diversity on their fitness. Diversity occurs along many dimensions, and for simplicity we choose unpredictability (or variability), excess of which is a well-established characteristic of ADHD.Simulations of the Changing Food group task show that unpredictable behaviour by a minority optimizes results for the group. Characteristics of such group exploration tasks are risk-taking, in which costs are borne mainly by the individual; and information-sharing, in which benefits accrue to the entire group. Hence, this work is closely linked to previous studies of evolved altruism.We conclude that even individually impairing combinations of genes, such as ADHD, can carry specific benefits for society, which can be selected for at that level, rather than being merely genetic coincidences with effects confined to the individual. The social benefits conferred by diversity occur both inside and outside the ‘normal’ range, and these may be distinct. This view has the additional merit of offering explanations for the prevalence, sex and age distribution, severity distribution and heterogeneity of ADHD.

Exposure and Response Prevention therapy is helping me with this–I make a hierarchy of least to most scary tasks and then do one, full well knowing I’ll feel anxious and it will suck, but that my ncrvous system will habituate to the fear if I allow myself to feel it. Response prevention means after I expose myself to the fear, I don’t reassure myself, and just live with the fear that I’ll feel anxious forever or whatever my feared consequence is.

So actually, those daily work tasks are more terrifying than skydiving, at least according to your nervous system–but you can modify it. The rule of thumb is, if you don’t want to do a task, then it is a good candidate for exposure. Jonathan Grayson’s book on Freedom from OCD is good, as is the OC Foundation’s website. ocfoundation.org

Thrill-seeking, dopamine, neurotransmitters. I never thought of chronic lateness or speeding tendencies as such but it does make quite a bit of sense. I do suggest we get an MSDS for this, but I doubt it will give any exclusions in the ‘real world.’ Somehow we still have to live in those confines.

I like the first comment regarding stress-filled lives and resistance due to this vicious circle. Makes a lot of sense.

Quite odd to think all our actions are determined by a few neurotransmitters and chemicals in our brains, but I suppose that’s what it all comes down to… Very interesting in deed. Thanks for the great read Oliver!

- David

I just read a great book called “Spark” by Dr. John Ratey, M.D.

It explores the connection between exercise and the brain – especially neurochemicals in the brain.

You might find a really clear picture of yourself in the book. Especially as a former pro athlete who may not be getting as much exercise as he used to.

It’s really helped me come to address the symptoms of ADD and depression (including procrastination – as my husband says, I put the “pro” in procrastination) and be more functional at work – just by making sure I’m exercising regularly.

I would suggest to see if you can find some other risktaking activity that can give you your dopamine needs, that way you can reduce yourself from being late without your brain seeking alternatives subconsiously – because you already provided an alternative.

What alternatives? Well, maybe a fighting sport of sorts?… Anyway, at least you can take control of it and make a selection yourself.

One example of perfectly clear tasks and still procastinating for me is that I am simply frustrated at the task (didn’t feel like it before, so don’t suppose I feel like it now) and it just frustrates me more.

Just now in the process of realizing that the only way to effectivly deal with the frustration is to deal with whatever is frustrating me. I.E. DO THE TASK. As obvious as it may seem

Good luck with your quest for dopamines.

I recently realized that my porcrastination does often come from not being “on” the next action. During a GTD seminar I was facilitating last week I was showing some of my lists and realized that my next action to “complete and send form for will” was not really the next action for my “Will updated” project. The next action is to have a discussion with my wife Lisa – one that we had not so successfully already – about who would be named to have custody of our children should we both move onto a place not of this world.

Hmmmm, now I see why the form remains in my action support folder. I have now captured a next action to talk with Lisa. Contemplating one’s demise is not a particularly uplifting conversation for me. This said, it may sit on my list for a bit, but I no longer feel I am procrastinating; I just choose not to do it.

I have found that GTD creates a tremendous awareness of my environment/life for me, thus making it easier to focus on what has my attention and to grow in areas in which I want to grow.

I seem however to work very well when I have other people around. I think it keeps me in a good mood and am much more productive.

So when I’m alone working on my projects and keep getting distracted, I go outside take a short walk and convince myself of why I’m doing a given project. I visualize myself successfully doing what I want to do and this helps me get moving.

That’s my story.