Hello! If you're reading this guide, you're probably dealing with ADHD and looking for ways to better manage your life. Don't worry, you're in the right place! Below you will find practical tips, techniques from cognitive behavioral therapy (CBT) and solution focused therapy (TSR) that can help you. 1. Understanding ADHD: - Start by learning about ADHD and its symptoms. The better you understand your condition, the easier it will be for you to cope with its challenges. - Read books, articles and online resources about ADHD. Gain knowledge that will help you understand why you behave the way you do. 2. Organization and Planning: - Set realistic goals and break them down into smaller steps. Write them down and monitor your progress. - Use the calendar, task lists and reminders to keep track of deadlines and responsibilities. - Create consistent routines and schedules to make your daily activities easier. 3. CBT exercises: - Thought and emotion monitoring: Write down your thoughts and emotions daily. Identify thoughts that may lead to negative behaviors or emotions. - Analyzing Evidence: Look at your thoughts and identify evidence that confirms or denies their truth. - Change your thoughts: Consider whether you can look at the situation from a different perspective. Are there other ways to interpret the situation? 4. Exercises with TSR - Defining goals: Define what you want to achieve and what your expectations are. - Focus on exceptions: Consider times when your ADHD symptoms are not as bothersome. What are you doing differently? What conditions are conducive to improvement? - Solutions: Identify steps you can take to improve your functioning. Focus on solutions, not problems. 5. Stress management techniques: - Practice meditation and deep breathing: Regularly practicing relaxation techniques can help reduce stress and improve concentration. - Regular physical activity: Regular physical exercise can help regulate your mood and improve brain function. - Rest and sleep: Get regular sleep and rest. Adequate rest is crucial for mental and physical health. 6. Seeking support: - Seek support from friends, family or ADHD support groups. Sharing your experiences with others can be extremely helpful. - If possible, seek individual or group therapy. Professional therapeutic help can provide you with the tools and strategies you need to manage ADHD. Remember that everyone has a different way of dealing with ADHD, so you may have to try different strategies until you find the ones that work best for you. Don't be afraid to experiment and give yourself time to develop. Ultimately, with determination and support, you can achieve success in managing your life with ADHD!

In today's world full of stimuli and challenges, communicating with teenagers can be a challenge. However, there is a simple yet effective way to build healthy relationships with young people. The 5 Point Method, based on the principles of acceptance and empathy, can bring positive effects in relationships between adults and teenagers. Active listening: The first and most important step in building a relationship with a teenager is active listening. This means focusing on what he is saying without interrupting or judging. It is also worth repeating in your own words what you have heard. Empathy: Empathy is key to building trust and understanding. Let's try to see the world through the eyes of our teenager, understand his perspective and emotions. Let's show him that we understand what he's going through, even if he doesn't agree with us. Open questions: Let's avoid questions like "How was school?" or "How are you feeling?" Instead, ask open-ended questions that encourage conversation, such as "What made you happy today?" or "Is there anything you would like to talk about?" Avoiding judgment: Teens often fear that they will be judged for their decisions and behaviors. Therefore, it is important to avoid judgment and criticism. Instead, let's focus on understanding and finding solutions with them. Set boundaries: A key element of a healthy relationship with your teen is establishing clear boundaries. Determine what behaviors are acceptable, what are not, and the consequences for breaking them. But it is equally important to emphasize the consequences of respecting these boundaries. Let your teen know that following established rules will lead to building trust, greater autonomy, and decision-making. Also let them know that behaving within established boundaries will have positive effects on their relationship with you and on their well-being and personal development. It's a balance between setting boundaries and rewarding positive behavior that supports healthy development and strengthens relationships. Conclusions Communicating with a teenager can be a challenge, but the 5 Points method can help you build healthy and understanding relationships. Remember to listen, empathize, avoid judgment, express interest, and set boundaries. These simple steps can make communication more effective and satisfying for both you and your teen.