Site Search

Therapeutic Philosophy There has never been a person exactly like you, and there never will be again. I do not want to offer an off-the-shelf approach hoping it will be the one that works for you. Instead, I tailor your healing experience to fit with who you are. I have expertise in many different models and methods of treatment. My unique ability as a practitioner is my adaptability and being able to curate a bespoke approach from a variety of proven methods so that you can get support that fits your unique needs. There are many different theories and styles of therapy. By taking the time to get to know your unique experience I can begin to craft an approach that will align with who you are as an individual. Typically, therapists focus on specific therapeutic models and develop skills that work well for the people who these models work well for. When there is a match with a client and therapist it can be transformative, but when there is a mismatch clients may get discouraged trying different therapists or treatments and feeling like none are a good fit for them. Not all keys work in all locks. ​ Because I tailor treatment to best suit your needs framed from your unique subjective experience I can leverage an eclectic theoretical pool of knowledge, strategies, and interventions. We will collaboratively cultivate an approach that may consist of treatment models CBT, psychodynamic, ACT, narrative, art, play, IFS, and mindfulness techniques.

Ketamine Assisted Psychotherapy (KAP) Growing up in the Pacific Northwest I have always felt a deep connection with nature. I moved to the Bay Area in 1999 and fell in love with the rich diversity of landscapes, people, activities, and food. Why I Do It I have been curious about the world since I was very small. A deep desire to uncover hidden mysteries of life has guided me on this adventure. An integral part of that journey has been in the interactions with each of the people I meet along the way. I believe we go farther together, and I am most truly aligned with my values supporting others. This calling allows me to share my knowledge and experience to be of benefit to those whose personal path joins mine for a time. Credentials & Education Licenses: Registered Associate Marriage and Family Therapist Board of Behavioral Sciences #138074 Registered Associate Professional Clinical Counselor Board of Behavioral Sciences #13462 I achieved my Master of Science in Counseling Psychology from Dominican University of California in 2022. My undergraduate Bachelor of Arts is from the University of California, Berkeley in 2004.

Supercharge Your Study Session Study Tools and Tips for Teens and Kids -Create a study space: It is helpful to communicate to your brain that you are in study mode if you have a space that says study. Doing homework on your bed sends the brain mixed signals, but sitting at a desk or table with a light and a jar of pens primes the brain to be in the right frame of mind. If you don’t have space to have a desk or full set up, get creative. You can make a partition with a sheet to block off a part of your room temporarily. You can signal to your body a shift from living space to working space in other ways too. Putting on a specific jacket and hat when you study builds up an association in your brain so that when you do it repeatedly, your brain will shift modes more easily when you throw it on. You can get creative with ways to shift to get in the zone. -Find a study space: Sometimes there are too many convenient distractions at home. If you work in a library, on a park bench, or at coffee shop you may get more done. If you plan to do it right after school, you might avoid the temptation to skip the study space and just do it at home. -Distractions Some people study better with music or a familiar tv show on in the background, others find it too distracting. Know yourself. -Breaks People have different attention spans, but you can only focus for so long before you become far less effective. Taking a short break and coming back can actually make you more productive in the long run than powering through. People vary, so learn how you work, but an average for most people is 45min focus, 15min break. You might be less or more. Play with it to find what works best for you. Ideal breaks are different enough from what you are doing to shift out of working space, but not something that draws you in too much. Sitting at your desk scrolling on a phone doesn’t give your brain/body enough separation, and isn’t as effective as getting up and getting a glass of water, playing with a pet, or stretching. Something the gets the blood pumping, or is sensory, like eating ice cubes or smelling fresh air, can increase focus for some. -Pomodoro The Pomodoro Technique is a way of scheduling blocks of break and study blocks. The structure may seem a little forced, but for many that actually leads to better outcomes after you get used to it. The body begins to anticipate the transitions, and flows more naturally between the two states. There are timers online, but you can also use a kitchen timer or your watch/phone. You can vary the length of the period, but a typical sequence is 25 min on task, followed by a 5 min break. You would take a longer 15min break every 2hrs. https://zapier.com/blog/best-pomodoro-apps/ Something that can also be helpful is youtube videos that have background music that have timers built in: https://www.youtube.com/results?search_query=pomodoro+study Practical -If the teacher gives you sample essays or examples of other people’s work make sure you read them. It is often a teacher’s way of letting you know what they are looking for. -Teachers often find subtle ways to help you out if you pay attention. They may use certain key words or phrases that will be helpful on tests. They often say them year after year, so it will sound different from their normal discussion/lecture if you can pick up on it. What it is differs for each teacher, so it can often be helpful to know them and how they talk, but generally your ears might perk up with certain words or phrases that seem very deliberate, specific, or emphasized. Sometimes they will slow down on those words, or repeat them in a set way multiple times. If you train your ears to be on the lookout, over time you will start to notice them. Sometimes it’s deliberate, other times it is just teaching the course so many times it is habit that they have to remember to say this one thing, that is more important than the rest of the lecture because it will be on the test and they need to make sure they say it. If this is confusing to you, just imagine a situation where you have to remember to tell a friend something specific. When you think to tell them the thing, there might be a pause as you remember you need to say something and then you might say something that has been rehearsed. That pattern may be something you can learn to recognize. In a similar way, it can be helpful to come to the right answer on multiple choice questions by getting in the mind of the person writing the questions. If I have to write a test question, I will have to come up with a correct answer and several wrong ones. I have a bunch to write, so I’m likely not going to want to spend too much time making them all equal. I might make one quick obviously wrong one, spend a little time trying to make one that is close to being right, but is not correct to fool some people. To make it just a little wrong, I’ll likely think of the right thing but change one part. So something might be flipped, or mostly right except for one term. This process of starting with a correct thing and flipping one part of it can leave a fingerprint. The word I choose could be more extreme, so if you see a sentence that seems like it might be correct but one word seems a little too much, that could be a flag. Words like always and never should raise a little flag in your brain to investigate. Once you develop the ability to notice signs of manipulation, they begin to become more obvious. Another flag could be when a specific word or term could be interpreted different ways, or is ambiguous. If I am creating a wrong answer, I might want to trip people up who read it in one way, where if a test taker sees the squishiness and thinks of the different interpretations they will know it is wrong because of that other meaning. Words like sometimes, usually, or other nebulous terms might be a flag to check more for these traps. If you know the person writing the test, you will often get to know what strategies they often use. Some like to be tricky, others make it more clear if you do things in a certain way you will come to a specific result. Try putting yourself in the shoes of the person writing the answers, and see what tactics they might use to mislead or reveal critical parts. Another common trait is that longer answers are often the correct one if they require a lot of specific parts to be absolutely correct. Because there will be deliberately wrong answers that are close, often the correct answer needs to be worded very specifically. Otherwise you may end up having two answers that could both be right or wrong because they aren’t worded exactly. Overly specific answers sometimes require extra context, which makes the sentence(s) longer for that one. Don’t just always pick the longer sentence answer just because, but this can be a way to hone in on the right answer sooner. I don’t see the above as cheating, because it can actually teach you more to be able to think like this. You develop a sense of knowing why things are correct or wrong, which can add another layer to the fact/information itself. Reading Most works should roughly follow a typical structure. Knowing that can help you get what you need from it more quickly and efficiently. Generally a piece of writing will start with an overview of a concept or make a claim, then there will be examples or explanations of why it is that way or why it matters, and then it will tie the concepts together or develop a point based on what came before. ‘This is a thing.’ ‘This is a thing because of A.’ ‘This is a thing because of B.’ ‘This is a thing because of C.’ ‘This is a thing because of A, B, and C, and therefore bam.’ More complex topics may stack these sets into larger sets that are nested, but follow a similar structure expanded out one level. Some things are things, some things are not things. Things that are things ‘This is a thing.’ ‘This is a thing because of A.’ ‘This is a thing because of B.’ ‘This is a thing because of C.’ ‘This is a thing because of A, B, and C, and therefore bam.’ Things that are NOT things ‘This is NOT a thing.’ ‘This is NOT a thing because of A.’ ‘This is NOT a thing because of B.’ ‘This is NOT a thing because of C.’ ‘This is NOT a thing because of A, B, and C, and therefore whoosh.’ So as you can see, sometimes things are things, and sometimes they are not things, so both and stuff. The reason this is helpful to know is if you need examples to explain something, you know where you need to look. If you need an overview, or a conclusion, you also know where to look. This format has variations, and some works don’t do this, but if you are reading and you recognize it, you can make a mental note for later that may save you time. Marking You can use highlighters, tape flags/stickies, or underline important parts. If you underlined everything, though, it would be the opposite of helpful. So, logically, there is a sweet spot of enough to give you what you need, but not so much that it just becomes noise. That sweet spot will vary between people, and subjects. One way to modify that can be to use different colors for different types of information. It could be one color for super important, and another for generally good to know. You could just use different colors to make it more fun/interesting than a sea of black white and yellow. For certain people, adding color or creativity can help, even just a little bit, to make it more interesting, which will make it stick a bit more or allow focus for longer. Doodling or making drawings as bullet points add some life to the process. Study Sheet The act of reading, highlighting, and then going back over to find key concepts to create a study guide can improve learning and retention. When your brain has to pull apart the material, pick out some and discard other bits, and then reassemble into a condensed form, that process builds more connections in your brain to the material, making it stick better, and giving more avenues to recall later. It may seem like an extra step that is not necessary, but making a study sheet/guide of the themes, facts, reason why they want me to know this, will cement it in your brain so much better than just reading and trying to remember. For an extra boost, teach it to someone afterwards. There is a saying: Learn one, do one, teach one. Each of those uses different parts of your brain, and adds layers, because to be able to do it, you need to learn it, and to be able to teach it to someone else you need to understand it well enough to communicate it to someone else so they get it as well. If you don’t have a person, teaching it to a pet can still be helpful. The act of talking it out can reveal blind-spots to go back and learn more in those areas. Richness Making things more rich can give them more weight in your brain. Highlighting in different colors gives the memory another factor to make it more full. Reading aloud can be another way to add value as now not only are you visually reading it, but the part of your brain involved in speech is laying down links in the brain. Handwriting can be better than typing. Walking or pacing can be helpful for some people. You might be able to come up with other ways to put more spice on the learning to make it more appetizing to the mind. For really boring things, you could sing it. Use the melody of a song you like, or just talk in a sing song voice. Accents can be another modification to make it more fun. Some people like mnemonics. My Very Educated Mother Just Served Us Nachos is a way to remember the order of the planets. My (Mercury) Very (Venus) Educated (Earth) Mother (Mars) Just (Jupiter) Served (Saturn) Us (Uranus) Nachos (Neptune). This may not work for some, unless they find the specific one that works for them. Some will be more sticky for different people. If you come up with your own, that could be the thing that does it for you. Sensory confusion Our brains like shortcuts. You tie your shoes so fast you don’t think about the steps, but there was a time where it was harder for each of us. When the skill was new, our brains had to think about the steps one by one. Over time, it just became second nature. This can be helpful information if you are getting stuck, because sometimes you want to slow things down. For instance if you find you are having a hard time taking in information, you may have developed a pattern you aren’t aware of. Staring out the window when you start to get a little bored, repeated over time can make it become its own thing that just plays out automatically. If you notice you are getting in a rut, changing something up can put your brain back in that beginner’s mind space where it is forced to focus on the steps, rather than zooming through the process. Look for ways to change something up. It could be as small as wearing a pair of shoes you normally don’t. The physical sensation could be enough to make your brain have to pay more attention because it notices something is different, and can’t just go on autopilot. What to shake up, or how much will vary by person and situation. It could be studying in a new place, or writing with your non-dominant hand. Novelty could help it stick instead of just get washed away because the brain is on autopilot. Flash cards can be a way to do both the study guide practice and the novelty tool. Because you will be flipping over cards as you guess answers, your brain can’t prepare for the order, and has to pay more attention in the moment, rather than guess what should come next. Gamification Another tool is gamification. The idea is that tasks are boring, so we want to avoid them. Making them a game can give it that little extra interest to motivate. There are lots of different ways to do this. A low effort way is by calling them missions or quests instead of tasks. You can also think of yourself like a character. You might not want to do the dishes, but it might be easier to make the 4th level knight have to clean the inn keeper's dishes as a side quest. You could count to see if there are more forks or spoons as you go, with a condition that happens if there ends up being more forks. There are apps that help, and plenty of examples. You can even create point systems and rewards for completing any kind of thing you want in your life. This is a productivity tool. You can give it a task, and it can break it down into smaller tasks if you want: https://goblin.tools/ That can be helpful to have it not seem overwhelming by focusing on one small thing. It also has a thing that can help you word things to sound more formal, like if you need to communicate with a teacher. Other tools as well.

Inspiration

Attention Deficit Hyperactivity Disorder ADHD ADHD Tips Tricks and Resources (skip to the good stuff!) What is ADHD? What it is can be a bit complicated. Some may know it as Attention Deficit Disorder (ADD), which is the name it used to go by. It was changed to Attention Deficit Hyperactivity Disorder ADHD because th ere are two 'flavors;' where one presents with hyperactivity and the other with inattention. People with the inattentive form frequently go undiagnosed people associate ADHD with high energy. It is even more complex, though, as many people are a mix of the two: inattentive and hyperactive. ​ So even though ADHD is an improvement, it still doesn't do a great job of describing the condition because it isn't so much a deficit of attention as it is a difficulty in controlling attention. For things that are stimulating, a person with ADHD might have an overabundance of focus and attention. ​ Adding to the complexity is that ADHD symptoms might show up in different ways. There are different aspects of executive functioning that might be impacted. Which ones, and how much they are a factor, vary from person to person. The symptoms also are affected by factors in the environment and a person's chemistry, and they can fluctuate in intensity all the time. ​ Some of the areas it can show up are: Focused awareness (situational challenges directing attention) Working Memory and Recall (challenges using memory efficiently) Impulsivity/Inhibition (situational challenges with self-restraint) Motivation (situational challenges cultivating energy to initiate action/tasks) Emotional Self-Regulation (challenges modifying or redirecting feelings) Planning and Time Management (challenges organizing and prioritizing multiple components) You may notice that these all have some overlap and some separation. If it is hard to hold things in memory, difficult to prioritize, and challenging to choose the object of focused attention, a person might move from one project, to another, to another. ​ ADHD Disorder or Superpower? Everyone is going to have a different opinion, and I don't think it is clear-cut. Peop le with ADHD have structural brain differences. Although everyone struggles with motivation or attention from time to time, the thing that sets this population apart is how much it impacts daily life. In that way, it fits the DSM definition of a disorder because it gets in the way of achieving life goals. On the other hand, the idea that a person is considered ordered or disordered based on achieving goals can be viewed as slightly limiting or even dehumanizing. ​ Another way to look at it is simply a difference between some brains and others. Neurotypicals presenting with one set of attributes, and people who are neurodivergent (ADHD/ASD) with another. For all the challenges associated with ADHD, there are ways that neurodivergent brains can be viewed in a positive light. Difficulty regulating attention can be the same thing under a different name: a person who follows their passion. A difficulty prioritizing and organizing can allow a person to see things in a new way and find novel connections. ​ Hyperfocus can lead to tremendous productivity. Distractability can help make a person resilient by not dwelling. Impulsivity can make a person spontaneous. Here is a list of traits that make people with ADHD shine: https://www.additudemag.com/slideshows/benefits-of-adhd-to-love/ ​ Society is organized to work well for neurotypicals, but it could just as easily be set up in a way that would favor the neurodivergent. So do you see ADHD as a disorder, just a difference in brains, or a superpower? ​ Attention Deficit Hyperactivity Disorder ADHD Tips Tricks and Resources a

​ Famous People Who Achieved Great Things With Mental Health Disorders Dealing with mental-health disorders can be overwhelming. It might feel sometimes like things are so much easier for everyone else. It is not always easy to see when someone is struggling with a mental-health disorder from the outside, so it may surprise you to know that there are lots of successful and famous people who succeed while having mental challenges just like you. It can be helpful to know that even though it may be hard, mental-health disorders do not have to stop you from achieving your dreams. Jim Carrey has ADHD and persevered with depression to be in the top 50 highest grossing actors of all time : https://edgefoundation.org/jim-carrey-a-life-of-color/ Michael Phelps was nine years old when he was diagnosed with ADHD, and he would go on to win 28 Olympic medals (23 of them gold). Hear his message to his younger self: https://childmind.org/blog/michael-phelps/ “I had a teacher tell me that I would never amount to anything and I would never be successful. So it was a challenge and it was a struggle, but for me it was something I’m thankful happened. And I’m thankful that I am how I am. I look at myself every day and I’m so proud and so happy of who I am and who I’ve been able to become.” Simone Biles 32-time Olympic medal and World Championship winner shared: "Having ADHD, and taking medicine for it is nothing to be ashamed of." https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Emma Watson was being treated for ADHD when she was portraying Hermione Granger in the Harry Potter films: https://www.facebook.com/adhdfoundation/photos/a.1496504137265052/1608152719433526/ Adam Levine is a multi-platinum artist that has won three Grammys with Maroon 5. He shared: “ADHD isn’t a bad thing, and you shouldn’t feel different from those without ADHD. Remember that you are not alone. There are others going through the same thing.” https://www.additudemag.com/adam-levine-adhd-is-not-a-bad-thing-and-you-are-not-alone/ Michelle Rodriguez talks about body doubling "I want to write and direct but it’s not easy with ADHD. I have a hard time focusing when I’m alone." https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ ​ Justin Timberlake is worth a quarter of a billion dollars from selling millions of records, and he has OCD and ADHD: https://collider.com/justin-timberlake-interview-the-love-guru/ ​ Bram Cohen is a Creator of BitTorrent with ASD https://www.businessinsider.com/ceo-learning-disabilities-2011-5 Cara Delevingne is a Model and Actor with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Channing Tatum is an Actor with ADHD https://exceptionalindividuals.com/about-us/blog/5-famous-people-who-have-adhd/ Christopher Knight is an Actor with ADHD https://www.tribute.ca/news/christopher-knight-dishes-on-the-brady-bunch-50th-anniversary/2019/08/15/ Daniel Radcliffe is an Actor with Dyspraxia http://www.dailymail.co.uk/tvshowbiz/article-1046031/Harry-Potter-The-brain-disorder-means-I-8217-t-tie-shoelaces.html Dave Grohl is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ David Neeleman is a Founder of JetBlue with ADHD http://www.additudemag.com/adhd/article/754.html Erin O'Connor is a Model with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Georgia Harrison is a Reality TV personality with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Greta Gerwig is a Director with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Howie Mandel is a Television host with OCD and ADHD http://www.additudemag.com/adhd/article/7129.html Karina Smirnoff is a Dancer with ADHD https://www.freshbusinessthinking.com/advice-ideas-and-planning/celebrity-dancer-karina-smirnoff-speaks-out-for-the-first-time-on-how-adhd-has-impacted-her-life/15897.article Keris Myrick is a CEO with Schizoaffective disorder https://www.businessinsider.com/keris-myrick-schizoaffective-disorder-2011-10 Lily Allen is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Mel B is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Nelly Furtado is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Nicola Adams is an Olympic gold medalist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Olivia Attwood is a Reality TV personality with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Paris Hilton is a Socialite and businesswoman with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Paul Orfalea is a Founder of Kinkos with ADHD http://www.additudemag.com/adhd/article/754.html Peter Kight is a CEO of Checkfree with ADHD https://www.bizjournals.com/atlanta/stories/2004/03/15/focus3.html Robbie Williams is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Robin Williams is an Actor with Depression https://acl.gov/news-and-events/acl-blog/robin-williams-raising-awareness-about-depression Sam Thompson is a Reality TV star and radio host with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Solange Knowles is a Musical Artist and Actor with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ SZA is a Musical Artist with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Tanya Bardsley is a Reality TV personality with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Ty Pennington is a Television host and artist with ADHD http://www.abilitymagazine.com/TY_Pennington.html Victoria Pedretti is an Actor with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/ Vince Vaughn is an Actor with ADHD http://www.contactmusic.com/news-article/vaughn-grateful-for-learning-disabilities Zooey Deschanel is an Actor with ADHD https://www.cosmopolitan.com/uk/body/health/g38300011/celebrities-adhd/

Find Pages And Information On This Site Welcome to a new you with therapist Ryan Plumb (Homepage) https://www.ryanplumbtherapy.com/ Learn About the Therapy in Marin County California https://www.ryanplumbtherapy.com/about-ryan-plumb Ryan Plumb's Therapeutic approach - How healing begins https://www.ryanplumbtherapy.com/therapeutic-approach-treatment-models Contact Information and Location - Find Therapy Office in Marin https://www.ryanplumbtherapy.com/contact-ryan-plumb Inspiration and Quotes for Insight and Growth https://www.ryanplumbtherapy.com/inspirational-quotes-for-growth-and-change Ketamine-Assisted Psychotherapy KAP work information https://www.ryanplumbtherapy.com/ketamine-assisted-psychotherapy Search https://www.ryanplumbtherapy.com (This Site) https://www.ryanplumbtherapy.com/search-therapist-site Privacy Policy For This Site https://www.ryanplumbtherapy.com/privacy-policy-for-Ryan-Plumb-Therapy Find Resources And Support For Mental-Health Topics That Matter To You https://www.ryanplumbtherapy.com/resources-and-support-for-mental-health Links To Find Therapist Ryan Plumb On Social Media And Other Sites https://www.ryanplumbtherapy.com/directory-social-media-profile-links

Get In Touch Send me a message and I will get back to you within 36 hours. Email Phone Subject Your message Send Message has been sent! P: (415) PSYCH-96 E: ryan@ryanplumbtherapy.com (415) 779-2496 Two Locations: Family Matters of Marin 900 5th Avenue, Suite 203, San Rafael, CA 94901 1330 Lincoln Avenue Suite 310 San Rafael, CA 94901-2143

Office Layout Waiting room with tea and water for clients. Comfortable office with various lighting options to suit your preference. Sand-tray therapy is available. Building has elevator and ramp access. Background Growing up in the Pacific Northwest I have always felt a deep connection with nature. I moved to the Bay Area in 1999 and fell in love with the rich diversity of landscapes, people, activities, and food. Why I Do It I have been curious about the world since I was very small. A deep desire to uncover hidden mysteries of life has guided me on this adventure. An integral part of that journey has been in the interactions with each of the people I meet along the way. I believe we go farther together, and I am most truly aligned with my values supporting others. This calling allows me to share my knowledge and experience to be of benefit to those whose personal path joins mine for a time. Credentials & Education Licenses: Board of Behavioral Sciences -Registered Associate Marriage and Family Therapist #138074 -Registered Associate Professional Clinical Counselor #13462 ​ Collegiate Degrees: I achieved my Master of Science in Counseling Psychology from Dominican University of California in 2022. My undergraduate Bachelor of Arts is from the University of California, Berkeley in 2004. ​ Board of Directors Position: Marin California Association of Marriage and Family Therapists (MCAMFT) Director at Large for Pre-Licensed Members Notes: Good Faith Estimate You have the right to receive a “Good Faith Estimate” explaining how much your medical and mental health care will cost. ​ NOTICE TO CLIENTS: The Board of Behavioral Sciences receives and responds to complaints regarding services provided within the scope of practice of (marriage and family therapists, licensed educational psychologists, clinical social workers, or professional clinical counselors). You may contact the board online at www.bbs.ca.gov , or by calling (916) 574-7830.

It looks like this is the wrong path. Check the URL, or go back to the homepage and try again. Back to Homepage

Attention Deficit Hyperactivity Disorder ADHD Tips Tricks and Resources Here are some tools that might help some people with ADHD. I say some because some ADHD tools and tips work great for one person and not at all for another. The problem with ADHD resources is a person might try a few, discover they don't work for them and determine that all ADHD tools don't help. There is a saying, if you've met one person with ADHD, you've met one person with ADHD. Because it presents differently in everyone, a one size solution doesn't fit all. For that reason I suggest trying a bunch, and learning about yourself during the process. ADHD symptoms can also fluctuate over time, so it might be a good idea to try an ADHD tool again that you wrote off a while ago, because it might hit different on a different day or time of day. ​ Get Productive with the Pomo doro Tec hnique: The Pomodoro Technique is a way to do a bit of work, then take a break, and do a bit more work, and then a break. The idea is that the short breaks allow a person to have more energy to tackle the task. Without breaks, a person might put off the task because they are dreading it, or if they try to just power through their attention wanders or becomes exhausted. You can vary up the time on task and break, but it is common to spend 25 min on task, followed by a 5 min break. You would take a 15min break every 2hrs. You can use your phone, kitchen timer, or they have websites/apps that can time for you: https://zapier.com/blog/best-pomodoro-apps/ ​ Something that can also be helpful are Youtube videos that have background music that have timers built in: https://www.youtube.com/results?search_query=pomodoro+study ​ For the breaks it is a good idea to choose to do something you enjoy that is different than the task. If you are working at a computer, for example, do som e kind of physical activity for the break is better than surfing online. ​ Gamification Can Help People With ADHD Be More Productive Another ADHD tool is gamification . The idea is that tasks are boring, so we want to avoid them. Making them a game can give it that little extra interest to motivate. There are lots of different ways to do this. A low effort way is by calling them missions or quests instead of tasks. You can also think of yourself like a character. You might not want to do the dishes, but it might be easier to make the 4th level knight have to clean the inn keeper's dishes as a side quest. You could count to see if there are more forks or spoons as you go, with a condition that happens if there ends up being more forks. ​ There are ADHD gamification apps that help with plenty of examples of fun ways to make things more interesting. You can even create point systems and rewards for completing any kind of thing you want in your life. ​ AI Productivity Tool for ADHD This is a productivity tool. You can give it a task, and it can break it down into smaller tasks if you want: https://goblin.tools/ That can be helpful to have it not seem overwhelming by focusing on one small thing. It also has a thing that can help you word things to sound more formal, like if you need to comm unicate with a teacher. Other tools as well. ​ Teamwork Makes the Dream Work Body doubling is an ADHD tool that is kind of like having an accountability buddy. Just having someone in the room when you are studying can help someone focus. Often the body double isn't even interacting, just their presence can help some people with ADHD to focus. There are sites and communities for people to find partners to study/task with. ​ Increase the Stakes Often people with ADHD need the pressure of consequences to provide enough dopamine to engage in a task. Making it fun is a way to get more dopamine, but feeling the pressure of punishment or negative consequences can be motivating, where self-acceptance and being kind to the self might not, leading to guilt/shame for not completing the task. ​ Improve ADHD Symptoms With Exercise High intensity exercise has been shown to improve functioning. Listening to music/audiobooks while doing chores is good for some, distracting for others. Sometimes choice of music/audiobook makes a difference. Some find putting on running shoes makes them feel more motivated when doing chores. ​ Managing energy levels can be key. Knowing when a person has more energy, and when they might be depleted, and coordinating tasks to coincide. Relationships with Someone Who Has ADHD People with ADHD have many qualities that can make them good partners, and there are some aspects that can make things more challenging if not understood. For instance, hyperfocus on the subject of desire can look to some like love-bombing to a partner if they didn't understand. This cheat sheet has six common relationship problems people with ADHD might run into and what to do about them: https://www.additudemag.com/download/adhd-and-marriage-problems-relationship-solutions ​​ Here are some videos/channels that are good: https://www.youtube.com/channel/UCVCldvV9TWPPGM0kRB91G7w? https://www.youtube.com/channel/UC-nPM1_kSZf91ZGkcgy_95Q https://www.youtube.com/channel/UC0tLWu7ljYVFPiZQfHjTMsA https://www.additudemag.com/

Resources and Support For Mental-Health Page Under Construction Please check back! Attention Deficit Hyperactivity Disorder ADHD formerly Attention Deficit Disorder ADD Attention Deficit Hyperactivity Disorder ADHD formerly Attention Deficit Disorder ADD