Adult-ADHD-course-transcription-validation.json

[
  {
    "id": "363e3347-6a69-4879-bcf3-d0fbe5a8ecc5",
    "conversations": [
      {
        "from": "human",
        "value": "I say you're not alone. I get that a lot. Please don't think that you're alone in ruminating. First thing, I don't know if anyone else gets it, but I get it too, and it's like my mind just goes bam straight away. So I don't know if that happens. I don't know if that helped or not, but yeah, it's just random, and I've always wondered, what's the difference between procrastinating and ruminating?"
      },
      {
        "from": "gpt",
        "value": "Well, I mean, you might find it interesting. The term rumination comes from a physical action that cows do because cows eat fibrous grass. They have to break it down. That's why they have four stomachs. They regurgitate their food, and they chew it around. That's ruminating before they swallow it back down again and discuss you. But that's what we do with our thoughts when we're just, like, taking things that we don't have control over that upset us and then just, like, ruminate around with them and just kind of tuck them back in. Nothing's changed. I mean, procrastination can be paired with rumination or not. That's one potential propagator for it. It might be just, like, a suggestion for somebody else earlier, like trying one or two strategies over this week, whether it be accountability if you can get a friend you can meet or even, like, see somebody. At the gym, who goes there simultaneously and just be like, hey, do you want to, like, let's keep each other on the track, or something like that? There are these different ways or maybe, like, grab the slides or the video from week two and be like, all right, which ones are these? Or which one of these should I try? That will be most conducive to helping me get to the gym. That kind of combines yourself in the moment type thing. So definitely the things of, like, alarm clock outside of bed wiki joggers to whack those on at that time, potentially to have, like, if there are other people in the house who you could kind of, like, tell, this is my intention, give me a kick in the butt if I'm not out the door type thing. I guess there are these different ways that you could try. I would need to spend more time, kind of like, talking about what is the nature of the rumination, what is causing that, and what might be able to help and stuff like that. I would need a bit more time. I could talk to you about that in the future, but maybe just try a couple of things from week two and then at least if one of those works, you've got a clear way forward. And either way, even if it doesn't, the goal is not to make it work. The goal is to try these things out and see whether they work."
      }
    ]
  },
  {
    "id": "95675a66-562f-46bf-9cef-3c6e0cc05811",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, I'm patient with people."
      },
      {
        "from": "gpt",
        "value": "Yeah. It's a bit of a misnomer that the people with ADHD can't have good attention to detail and that's related to this idea of patients as well. And when we tend to rush, like focusing on as long as you see the stakes as high, like it's important enough to do it, focusing is acceptable in those situations, particularly having the accountability of another person in front of you. So you've got that clear making it real, but where things are mundane and there's a sense that it's not that useful or necessary or exciting anyway, but you've got to do it. But these are the things that people with ADHD would tend to rush, which is going to make them more likely to make silly mistakes, but they're trying to get it done as fast as possible and get rid of it. And also then to focus on something other than those. Details because they're trying to rush through the next person. Was there anything else you wanted to ask or say? Nelini. Did that help with that?"
      }
    ]
  },
  {
    "id": "5b6c4bb7-c17e-47b4-93f8-e671f63ab69e",
    "conversations": [
      {
        "from": "human",
        "value": "I can kind of think of two. So one of them is a decluttering thing. It's going through a whole pile of stuff in the garage and whole pile of stuff in the storage and clearing it out. So, there's like stuff in the garage or stuff in the storage area that is a weight like I don't know, it's like an overgrown shell on a turtle's back or something. I can't move around the garage easily because there's too much stuff."
      },
      {
        "from": "gpt",
        "value": "Yeah, that's the kind of thing that would fit into it. Is it in the garage that you have those piles that you wanted to."
      }
    ]
  },
  {
    "id": "56effa43-d809-4892-b397-3ca8c3603115",
    "conversations": [
      {
        "from": "human",
        "value": "Morning."
      },
      {
        "from": "gpt",
        "value": "Okay, so it was the same time you wanted to do what I'm going for now?"
      }
    ]
  },
  {
    "id": "4c82a0e9-354c-4cf6-98db-6b23f8c797e1",
    "conversations": [
      {
        "from": "human",
        "value": "It's interesting you're saying that, like, showing a good example of how to have conflict."
      },
      {
        "from": "gpt",
        "value": "Yeah, absolutely. Like, to have conflict effectively so that you're still putting one another first, but you can do it imperfectly and note that it's imperfect. It's just so that the child doesn't get this sense of like, you know, that never happens because they never see it or on the extreme side, this always happens and they're scary. Like, it's that kind of middle ground of like, okay, so they're people too. They have their challenges, but look, they're able to deal with it. So if they have challenges like that, they can do it too. So I don't know exactly how much that relates, Belinda but I would like to hopefully we'll find a time in the future to have a chat about that because it will probably relate to other people as well. Right, guys, I better jump off, but I'll catch you next week. All the very best."
      }
    ]
  },
  {
    "id": "a33ea26e-b5d7-4a06-a5f1-d3229531e67e",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, no, he's at the moment. And I think the social accountability is my daughter because she's always like, can we do a workout? And so she's going to keep absolutely. But if a neighbour or anything like that, we just talk the whole time, and they're not as probably oriented towards exercises."
      },
      {
        "from": "gpt",
        "value": "I was meaning it could be that you're going by yourself. You allow them time alone, so you're going with the kids there. By themselves, they just have the kids, and then another time, they just have the kids. And during that time, you could go for a walk by yourself type thing, but it's whatever works for you with the resources you've got, your daughter sounds like a good one to buy."
      }
    ]
  },
  {
    "id": "205be066-a0a5-4ca0-9543-12985a25989e",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah. So I will be trying to implement it. I would really also like to do is like I'm not working at the moment. I would like to get up, put on my gym clothes, and run for ten minutes. And it's even running on a treadmill; it's not even like running around, right? And I get so frustrated like it's like I was going to explode. I hate doing it, but the benefits outweigh the cost."
      },
      {
        "from": "gpt",
        "value": "Why do you want a treadmill instead of going outside? Do you find that easier? I know it's like physically easier to do, but."
      }
    ]
  },
  {
    "id": "7e08583b-3d28-44a8-813c-51eb2891b4f7",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, I think another one of my goals is to change my profile picture from me on my honeymoon, drinking beer from ten years ago. So that will be something I'll do this weekend too. But yeah, certainly I think I try and do that for, like, yard stuff, mowing the lawns and things like that. I try and say, all right, I'll get that, I'll do that on Saturday afternoon, and then on Sunday, I can relax and not have to endure that sort of undercurrent of guilt and anxiety where I learn to dread the task instead of just sitting down and burrowing into it. And I find it flows very well once I get started on it. I'm getting reasonably good marks for my classes, but that hurdle of getting there and getting started is tricky."
      },
      {
        "from": "gpt",
        "value": "So then that might mean using a technique like getting everything ready the day before, just using. Five to ten minutes just to clear the desk. If it's a computer-based task, close down things unrelated to it, open up things so that you've got everything ready and then that starting point the next day when you want to get started on Saturday. So that could be something you actually set a reminder for. Plan on a Friday night, tomorrow night, and then on Saturday, you've got a running start. So that tends to be really helpful with that starting part. And if you find that you usually kind of get into it from there, then that might be all you need. Otherwise, it might be a combination of a couple. But that's definitely something to try because, like, if the goal is trying something that you haven't tried, even if that isn't the thing that you end up utilising in the end, that is a useful thing because you're gaining more knowledge about what works for you. All right, Nolini, I think that will be everybody. Noini, are you there?"
      }
    ]
  },
  {
    "id": "0277072d-31ac-47a4-aa0b-4166ebf7268a",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah. I lost my train of thought, which ironically is something that happens. Yeah, I did jump in late, so I wasn't across entirely what we were talking about, whether it was just our experience or how we comp."
      },
      {
        "from": "gpt",
        "value": "Yeah, that was it. It was just like who you are when you were diagnosed, why and what you found out. So that's perfect."
      }
    ]
  },
  {
    "id": "62666dfe-e156-4762-b893-40cec8da9856",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah. The phrase you use with decision something or other also for Norepinephrine, decision consolidation."
      },
      {
        "from": "gpt",
        "value": "So at the moment that you make a decision, and this can be a conscious decision, I'm going to do this work. So therefore, it is utilized at the moment of my decision, having a spike there to converge my priorities. But also it's worth noting that people have a spike of Norepinephrine when they when they make decisions about all sorts of things. I volunteered one or two times off in a primary school years ago, where it was a program designed to get kids interested in science. And I was utilizing the fact that there's a pretty good correlation between pupil dilation and Norepinephrine bikes, all else being equal, like lighting conditions and stuff like that. So you can actually see it pupil will dilate or get more significant when you have that spike of Norepinephrine and you can catch it in the moment. So I got them to play Scissors, Paper, Rock with one another, and they were able to be considerably better at chance, which is good for kids that are aged like grade one and two. It was about twothirds of the time that they were able to get to accuracy where they were. I would get them to choose at the moment, like scissors, paper, rock at the moment that they say it, the one that they choose, they decide. So, like scissors, paper on them, in my head, I decide paper. They do it at that moment. And the person is looking at their eyes, they will see at the moment when they make the decision, they will see the pupil dilation a little bit. And because of that, they can utilize that to be like right. Norepinephrine spiked. They made the decision at that moment."
      }
    ]
  },
  {
    "id": "09eb9c52-b983-4218-82c1-960a1e58fcfb",
    "conversations": [
      {
        "from": "human",
        "value": "Tell me about the link between relationships and mood."
      },
      {
        "from": "gpt",
        "value": "Well, we feel happy when we're around friends and loved ones. Good relationships make us more resilient to depression. They increase connectedness and general mood. And isolation, on the other hand, leads to lethargy and low mood over time in general, and oftentimes, it can be a slow burn. I certainly noticed that over the course of lockdown where even for myself, I remember thinking after I've been in lockdown for a couple of months, I was like, yeah, you know, things are fine. Like it had been a slow enough burn that I didn't really realise that I was feeling a bit less kind of energetic or into things than I was. And then I went and had a great weekend with friends and stuff like that. We just got out of lockdown for the weekend or whatever, and the amount that I was uplifted that I felt better made it very clear that, slowly and gradually, I had lost a bit of enthusiasm for things just through isolation. And I noticed that this was true for many clients I had over that time, particularly those who may feel a bit of social anxiety or whatever. So there's some sort of propensity to be like, well, that's a bit stressful, I don't have to do that, I won't socialise. But it can still lead to a bit of like you just feel less in, less in life, less in with other people, I guess, in the meantime. So I think that picture pretty much says it all. It's not necessarily a physical activity, you could have time that is that, but it could be a place that you enjoy being."
      }
    ]
  },
  {
    "id": "d3ddee38-358f-4c74-b0e2-69c680e87694",
    "conversations": [
      {
        "from": "human",
        "value": "It's kind of hard to see the successes, though."
      },
      {
        "from": "gpt",
        "value": "That's why we've got to be so intentional about looking back and being like our minds might jump to dismissing it, like, yeah, but anyone can do that. I should have done that years ago or whatever. And it's like, well, hold on, if I didn't set this goal up, how much of this would I have done? The answer is, well, probably zero. So how much did I do? Am I glad that I did that versus not? This is usually yes, and it's like, well, who cares how easy we might perceive whatever it is to be? We know how hard or how debilitating not completing some of these things is. And I mean, that's the difficulty we're presented with in terms of getting them done, at least how we have been doing them. I just wanted to mention that one. Because so often people are like, yeah, I did my goal. And it'll be like, often, even something really quite significant. But they're like, they still see it as something that they should have been able to do more easily, whatever that even means. And therefore that they shouldn't be so pleased with themselves because maybe they think they should have done it years ago or something. If there's anything that you could have done that we could have done years ago, then we never get the feeling of reward from completing it. Well, then, we're never going to do it. It's important to keep that in mind. Especially because the things that we tend to find difficult as people with ADHD, like the goals to really get motivated in, are often things that, at least to our perception, neurotypical people find quite easy to do. But it is worth noting that many of the things that they find difficult to do, we don't. It's just a difference. Yes. Like, I am at the gym four times a week without fail, which is because that is my focus, whereas all the other stuff that comes along with it."
      }
    ]
  },
  {
    "id": "6c1ba916-85df-4353-ad38-205719a8dc05",
    "conversations": [
      {
        "from": "human",
        "value": "Yes. So my goal was to get back into running, and it's something that in the past I've always gone over the top, and I've done loads and loads and loads of training for marathons and things like that and then stopped for whatever reason. And so my goal was just to have that level of consistency and get out three times a week, go for a 20-minute run and it at work. I've got a couple of friends who are trying to do the same, and I failed miserably in my mind, but it's been excellent listening to the chat so far, and what I got really was I did go for at least one run on the weekend, and that was like 40 minutes. But I think the thing for me was it wasn't a clear goal. It is really important to me, and I hadn't emphasised that to myself enough. And I really need to set basically in my mind, just get changed each day at work. And whether it's a ten-minute run or a walk, it's just something because I know how important it is for me and how much I really enjoy it and how much it just has so many other benefits throughout the day for me."
      },
      {
        "from": "gpt",
        "value": "Yeah, absolutely. So how long had it been before last week since you had gone for a long run like that or a medium long run?"
      }
    ]
  },
  {
    "id": "ffd26c39-b1b0-4dd6-8d65-5dff48db4b41",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah. Maybe I'll show this to kind of get it a little more. And I guess it's all the hard work. Even in the time that I played, I had hours of just like, no, now I am drinking tea, now I'm going to read the book, now I'm going to go for a walk. And all these things I was doing. I delivered all social media, and I just chill myself out. And I guess in retrospect. Actually, there were a lot of successes at that moment. Yeah. So I feel a lot better about it."
      },
      {
        "from": "gpt",
        "value": "The week before that, you had played it roughly how many times in that week?"
      }
    ]
  },
  {
    "id": "9de4d64d-462b-4cb7-8d47-4ced3510861c",
    "conversations": [
      {
        "from": "human",
        "value": "No, sure. But I think that the tangible part would be having a week of not having done that at all at once and resisting every time."
      },
      {
        "from": "gpt",
        "value": "Well, how many times, say over the last week have you done it though, to get an idea like this is our starting point? How many times you did this over the last week just to figure out if is zero the right one or is decreasing by something is the right one? In the last week, you did zero times?"
      }
    ]
  },
  {
    "id": "cf657843-d718-42b4-81cd-cbde97a51cea",
    "conversations": [
      {
        "from": "human",
        "value": "Why is social media so addictive?"
      },
      {
        "from": "gpt",
        "value": "What do you recognize? It's so interesting when you point out just how powerful these deep learning recommendation algorithms are. Like, think of how long it takes you if you're somebody who spends a lot of time on Facebook, to hover over 100 things, to hover your mouse over 100 things, and then think of how many times you've done that and the fact that it can be better than people's spouses on average, after just 100 hobbers and clicks. That is absolutely nuts. It's no wonder then that over the last 20 years, everybody's attention on average is going down their attention spans. This isn't just ADHD, this is everyone. And it's no surprise that if you want to get ready for something in the morning but you jump on an attention trap, like a recommendation based one, like TikTok or Facebook or YouTube or Instagram or something like that. It's no surprise that you potentially lose half an hour, because it is one of the most sophisticated pieces of software on this planet that is designed to do its very best against you to take your time away. I use a plugin called Feed eradicator Feed. Eric like, it's a free plugin. It's on Chrome and Firefox and stuff like that. And I'm sure there are others. Just works well for me, for YouTube and Facebook and some other stuff like that. I don't have any others, but for those ones, it just stops the main feed from coming up. You can go and check your notifications or whether you have a message or something, but the spread just shows an inspiring quote instead of the actual thing, so you don't get pulled into that kind of hole. So that can be useful, things like that. But also just like or having some exit time. It was a guy at Google who initially came up with the infinite scroll. Like you scroll down to the bottom, it always creates more. And it's because they've done research on natural stopping points. It's the same reason, by the way, that there are no commercials between two shows when one ends. There used to be like not only commercials between the show, but a commercial at the end of a show. But that was a natural stopping point. That was a point where people decide whether they want to continue. So they got rid of that by removing the ads. Then. That's what the infinite scroll was about as well. So it's designed to stop you from having a sense of time. It's designed to get you for as long as possible because your time on site is what they sell. Just jump back into PowerPoint."
      }
    ]
  },
  {
    "id": "fd719f01-45ab-4e61-875e-95812cfce646",
    "conversations": [
      {
        "from": "human",
        "value": "Yes, I've got a whole lot of orientation for my placement that is waiting for the weekend, and I kind of need to do that by Monday, so there's another time-critical task that I need to get done. So when I walk in the door."
      },
      {
        "from": "gpt",
        "value": "Okay, so you've got to do that by Monday. So that probably means it would be a really good idea to like, maybe Saturday morning because it's so common to like, it's something that takes half a day. You got a weekend; it's going to happen the last half a Sunday, but then the other day and a half that you were kind of like, you don't get to fully rest because you know that there's that thing and they might be like, I haven't done that. And therefore and there's a feeling of guilt and stuff. If we can pull it down to, what can you get done the Saturday morning? And you could even break it up so it's like a certain amount Saturday morning that you're going to plan using some sort of method and a plan Sunday morning, so it's a reasonably small amount of time, but then you've got that clear goal that isn't waiting until that last minute. So maybe a goal around that."
      }
    ]
  },
  {
    "id": "c7035867-d7c5-4513-8ebd-a6e66f658528",
    "conversations": [
      {
        "from": "human",
        "value": "Hello. I have two screens because I'm using my iPad, and everything is squished. So I'm looking at you over there and then looking at the slides over here. Anyway, so I don't have an official ADHD diagnosis, but I've been seeing a psychologist for like, I think, six years and funnily enough, I actually started seeing her after dropping out of Uni, which looking back now, makes a lot of sense. But, yeah, I had a lot going on at the time anyway, and so over the five or six years, I've. Just kind of, I don't know, been really slowly narrowing down to what's really been going on. And I wasn't really like in my head, ADHD was just like that kid at school that was, like, really annoying and wouldn't shut up and like, the naughty kids and that kind of thing. So it wasn't really like in my awareness outside of that. She brought it up, and she liked it, printed this thing for me to take home to highlight all the things that were relevant to me, and I lit the whole thing up a Christmas tree. Everything was relevant, basically, and I never felt more seen or heard in my life. And even like, in this group right now, it's just amazing to see, like, my experience mirrored with, like, everyone else. So I'm not looking for a specific actual official diagnosis. And I don't want to go on medication either. But, this is my starting point. I'm like, yeah, only just beginning this journey, so hoping to get something out of this 100%."
      },
      {
        "from": "gpt",
        "value": "And I mean, generally speaking, for people who probably have ADHD but don't necessarily want to take the medication and aren't, like studying where they might be able to get some special exemption or something, I wouldn't necessarily suggest that they should go and get a formal diagnosis unless it's essential to them for some reason. Because on a practical level, those are the main things. It's usually access to medication or access to special considerations, but actually, like the practical gain of having that. But it can be really important for people to have the headspace, the understanding that they're not alone. They're the only people in that boat, for sure. Thanks, Zoe. Next person that I've got on my screen is Cass. Is that the right way to say it?"
      }
    ]
  },
  {
    "id": "c859ea11-8bde-43ef-a730-1c86686af18b",
    "conversations": [
      {
        "from": "human",
        "value": "Attention things. Attention-heavy tasks. Hobbies yes."
      },
      {
        "from": "gpt",
        "value": "So to do tasks that require a lot of self-control yes. Placing your attention on things that you don't really want to place your attention on, that if we're doing that and we know we've got to do that to do whatever task at hand, then it's also important to make sure we have low attention rests in between. Like, say, going for a walk, just letting our thoughts wander, maybe even going outside and just kind of seeing in a place where you enjoy the atmosphere. Because you imagine, like, if you're doing something physical day, like building a fence and then you go to the gym in your lunch break, that wouldn't be a very good idea in terms of being as efficient as you can to do that physical tasks. And that's often what we do, where we jump between trying to focus on something mundane or whatever it is, some admin task and then potentially jump to maybe video games or something like that, where there is actually a high degree of attention that you're paying, and that may not be a very good rest. So that you can actually come back effectively and efficiently and do the thing at hand. And also just noting that we don't relax and rest very well when we kind of like force ourselves to stay in a room like that, where it's like a self-punishment thing, I must do something where I won't leave. It's a good idea, if you're not being productive, to get up every half an hour and go for a bit of a walk at the blood flow and things like that. We're stepping away from that kind of self-punishment aspect. So deciding what to and what not to take on, all the most important things you already have to do, you consider what those are at any moment. And it can be a very good idea to actually do this practice where you think of a week coming up, say, for work. That might be something you do, like on a Sunday or something like that, whatever day kind of fits to then look at the next seven days and to think, what are the tasks that I've got to do over that time? Whether it be work, university life, admin, or everything like that. And you get a sense of how busy you are in terms of how much your time is actually taken up. Noting that you've got to spend some of that time actually having a bit of fun and doing things like balancing out that lifestyle. It's really important to do because once you do if you get asked then to do something for someone or maybe even to meet some friends or something like that, something that's either more exciting than the thing that you've got to do. So it's really tempting to try to justify it. Or there's a sense of like, somebody needs your help, and you want to help them. It's novel, it's more interesting. There are all these factors that can make that a more appealing thing. So we want to increase the certainty that it's a bad idea if it is a bad idea. And if you know that your week is pretty much full and adding another thing is going to mean that either you're going to be flustered beyond your resources or you're going to have to let something slide, then it becomes a lot easier to say no right at that moment. It's when we can't justify that to ourselves. So it's like, why wouldn't I say no? And often that's exactly what our brain is going to like default to if we want to change from the thing that we're doing and the more that we want to change, the more aversive it is, and the more we're going to be like, the more our brain is going to convince us to do something else."
      }
    ]
  },
  {
    "id": "adad7644-33ee-4ea4-a1ff-f6302e0d20aa",
    "conversations": [
      {
        "from": "human",
        "value": "It's going to be a real struggle for me, I think, with Pomodoro, because every year my family get together and we spend 2 hours in a hot shed putting and making pasta sauce. So trying to sort of adrenalize any of that or work with that might be a little bit of a struggle."
      },
      {
        "from": "gpt",
        "value": "True. We can come up with a different kind of plan for that kind of situation as well. Honestly, anytime somebody tells me that they're having trouble with focusing on something, I'll always drill in to see the kind of situation because the Pomodoro technique doesn't work very well for lateral thinking tasks that aren't linear. Like, it's really, really good for things that you do well. Like basically, how it's done, you know, filling out a form or something like that. It's not going to be a struggle where you've got to think about all the possibilities and nodded out in that way. If a task is like that, the Pomodoro technique is going to fail to work well, generally speaking, when they've done studies on incentivizing people or punishing people to work on how productive they can be. And this is related to ADHD, but they find that the more they incentivise or punish, the more the stakes seem to have, and the more adrenalised they are. So we can get an idea for what happens when people are adrenalised through that. And what happens is that people get better at linear tasks, but they get worse at lateral thinking tasks. So harnessing something else, like the intrigue, the genuine interest in something that's more lateral based would be more helpful and just in general, just kind of looking into the exact situation and thinking, right, well, what could I do differently overall that's going to best relate to it? We will go through all the different methods throughout this course and then it'll be a matter of saying, all right, so that applies to this, that applies to this. This one will be most conducive. Righty. Rue guys. Well, lovely to meet you all. I will get to know you next time. Roxanne as well. Thanks very much. I'll see you in week two. Other Alexander, will you tell us more about Norepinephrine? Sure. What would you like to know about it?"
      }
    ]
  },
  {
    "id": "c125cfed-0ccf-477b-89b0-af91caea3445",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, definitely. Because I do not think there are any negatives about focusing time on trying to get your fitness up.."
      },
      {
        "from": "gpt",
        "value": "Yeah. And then it could even be like booking a run if you did enjoy that side of the competition, for example, because then you've got the accountability, the commitment, you could have other friends who are going or whatever it is. So it's like, sure, that may not be a sustainable goal of, like, whatever the requirement is for exercise to get ready for that, but if it gets you back over the hill, so to speak, where you've got the momentum to get back into it kind of because you've done the kind of the hard yards. You had that incentive to do the hard yards, that might be a way to get back in. But just all food for thought."
      }
    ]
  },
  {
    "id": "2d04fa7a-45b1-4896-b6f4-56a77f911452",
    "conversations": [
      {
        "from": "human",
        "value": "I think that it wasn't always directly connect, like moving away from moved away from some circles of friends who were smoking a lot of weed, for example."
      },
      {
        "from": "gpt",
        "value": "Which."
      }
    ]
  },
  {
    "id": "b0ff57ce-c62a-4411-beec-da6e7fe4ab4a",
    "conversations": [
      {
        "from": "human",
        "value": "Yes. I'm currently not in a pain period, but I need if I keep on top of these exercises, then I don't hurt myself in the gym or whatever. And then it's just a longer-term management strategy instead of waiting till something gets, like, one muscle gets too tight or whatever, and then throwing something else out. And then I have to actively rehab that because it's in a high pain time. I need to probably do it maybe two or three times a week. And at the moment I do it, zero."
      },
      {
        "from": "gpt",
        "value": "Okay, so at the moment, zero. Yes. And this will be something to apply to everybody. And the hypothesis that you will entirely complete the goal has to be like, yeah, I'll probably be able to probably do that. So if you say, like two days or three days, what do you think is a goal over the next week in particular that we can review next Thursday for which the hypothesis is, yeah, I'll probably get that done."
      }
    ]
  },
  {
    "id": "5ef53cee-1460-47bc-b5d0-b8021e55d145",
    "conversations": [
      {
        "from": "human",
        "value": "A little bit of the really important stuff that I keep coming off, but it's just too big and I just don't want to touch it. And it seems like everything else, you know, that I plan takes up my whole day. So, like, if I have work, I can't do anything before and after because."
      },
      {
        "from": "gpt",
        "value": "It'S just."
      }
    ]
  },
  {
    "id": "ec8003a8-01c7-4432-ab8b-7924e0e0e9c2",
    "conversations": [
      {
        "from": "human",
        "value": "Right. Yeah."
      },
      {
        "from": "gpt",
        "value": "So it keeps us in there in a way that's actually hard to pull out as well. If you have a big spike that."
      }
    ]
  },
  {
    "id": "d6082f22-84dd-4145-9477-d72aaccc4b2c",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, it's the stretching and releasing that I perfect."
      },
      {
        "from": "gpt",
        "value": "So you could even set an alarm that if you put in the address as the location of your gym, you could actually set an alarm that just goes off as soon as you arrive at the gym. And that might be like going straight to the stretch area or something like that. So there are different ways to have that alarm you could set a time if you know it's going to be consistent, the time at which you'll arrive. But you can certainly in terms of the location as well, just so that even if you arrive at a different time, it will still go off when you go to the gym. But that's perfect. So two days a week doing those, you've got the location, you've got the time, and you've got the confines around what the reminder would be."
      }
    ]
  },
  {
    "id": "6b8bc29a-67a4-4f99-8582-620a7540e7f6",
    "conversations": [
      {
        "from": "human",
        "value": "Is it alright to catch up on sleep on the weekends?"
      },
      {
        "from": "gpt",
        "value": "It's not always the same requirement for it. But you know what you miss, and you know what? At other times in your life, when you've had that. Whether it be social interaction or certain things that you enjoy doing, or parts of a good lifestyle that have worked for you in the past and oftentimes, it's just a matter of taking the wisdom from what has worked already because everybody's going to be somewhat different. There is some kind of baseline things that apply to everybody, but the type of social interaction you have in terms of what really recharges you like for some people who are quite extroverted, getting out there and partying with a bunch of people may very well be right there yet. And then other people may enjoy interacting with one-on-one or a couple of people they know well. But you just pick out the eyes of it, and you figure out what works for you. And just like anything else and the things we talked about last week, there will be fluctuations over time with these. Sometimes maybe you start a new job, and you're overwhelmed, and you've got to kind of temporarily drop these things off. That's fine. It's a matter of sometimes rebuilding them if you feel like you've got the ball at some stage, and some of these things end up not being the case for a bit. But it's just a matter of while you're doing these things regularly, the propensity to deal with things immediately and therefore not be procrastinating about them, the propensity to have a nice, like a steady emotional kind of stability and all that kind of stuff. All those things will be more easily attained when these things are happening in the background. Fun, all work and no play makes Jack a dull boy. Have more fun. It makes you deal with stress, feel happier, and lose your temper less; it lowers cortisol levels which helps you sleep, therefore improving memory and overall performance. It's worth noting that anything that's going to improve things like the quality of sleep and whatnot will improve your actual capability intellectually and physically and everything like that. One of the quickest things when people lose even as much as like if they're an eight-hour sleeper and they get 7 hours as much as an hour of sleep is enough that you can tell with a reaction test from one day to another whether somebody is sleep deprived. Like in a simple reaction test. You don't need any fancy things for this. Get yourself a ruler and hold it so that the zero mark is at your fingers like somebody else holding it. Sorry. And then when they drop it, when you see it dropped, you grab it, and then you just measure that distance and notice that distance is longer on days when you're sleep deprived. And it's not just reaction speeds. It's our ability to make ourselves focus on those things that are really challenging or annoying or unpleasant, or mundane. It's the ability to utilise anything for which we need resources."
      }
    ]
  },
  {
    "id": "6365ab19-03ae-4419-93dc-003d7021983e",
    "conversations": [
      {
        "from": "human",
        "value": "I'll do it later."
      },
      {
        "from": "gpt",
        "value": "Once you're up, do you think once you're up, especially, like, having your phone sitting on top of some jogging gear, if you got up and then that was there, you could just throw it straight on? Do you think that might be a situation where you're like, I may as well go now because you're like, it certainly makes it easier to take that step. Right? Because you're already out of bed, you're dressed, you're not, like, in this cozy, warm thing. A cozy, warm bed, possibly still sleepy from the night before."
      }
    ]
  },
  {
    "id": "27ba0463-2cd7-4164-bbf0-8f6fe8496be7",
    "conversations": [
      {
        "from": "human",
        "value": "I was just going to say that the reason that I'm here is because after the diagnosis I felt so free. I felt like that there wasn't something wrong with me and that there were strategies and that there was a way that I could manipulate my universe to get the most out of it. I sort of feel like I'm living my second life because I was incredibly depressed. I've had a really, really low period, actually, and I feel a lot more positive. I can sort of see light at the end of the tunnel. And also, really I've got so many other things, but I'm really grateful also to have found this clinic and I think this group, and I say that, and I don't know if anyone else is in and around New South Wales, but the lack of availability around psychologists, psychiatrists groups, anything, they're just not around. And I was becoming really frustrated and my anxiety for the roof and I was getting really depressed because I thought, you know, even if I want to spend thousands of dollars and I was, like, slowly putting money away, it's not ideal, but I was like, I've got money. But like Pretty Woman, I've got money. But I just couldn't see any mental health professionals. They're like, I don't know if anyone's been on the phone and they've had that. Sorry, our books are closed for the year, so we're not taking new patients or you get someone who's not great. So I'm happy to be here. So I'll be back Monday."
      },
      {
        "from": "gpt",
        "value": "During our meeting, I shared my personal struggle finding a psychiatrist when I moved from Sydney to Melbourne. Following that, we began our introductory session on understanding ADHD over the course of our future sessions. In week one, we'll demystify ADHD, looking into what it means and its overall implications. For week two, we'll dive into specific techniques to command attention, focusing on adrenalising and leveraging norepinephrine, a neurotransmitter that's under-regulated for ADHD. Adrenalising can help improve focus, especially when there's a sense of high stakes, accountability, or the presence of others. The next strategy for focus involves genuine interest. I shared my own experience where I was deeply intrigued by ADHD due to my diagnosis, but when asked to prepare this course, my interest had shifted elsewhere. To draw my attention back to ADHD, I rekindled my excitement and curiosity about the subject, rather than forcing myself into it, a prime example of trying differently. Our next sessions will focus on goal setting, including techniques to avoid overcommitment due to people-pleasing tendencies. After that, we'll move to improving your baseline lifestyle, with considerations for diet, sleep, and practices like mindfulness meditation. This will be followed by deeper exploration of traumas, emotional issues, and core beliefs affecting those with ADHD. Then, we'll define ADHD and discuss its traits. We'll look into its impact on focus, hyperfocus conditions, issues like drifting off during conversations, and how ADHD brains differ from average ones in developmental stages, neurochemistry, and neuromechanics. Lastly, I introduced the Pomodoro technique, which employs an egg timer (or a \"pomodoro\" - Italian for tomato) to break up tasks and manage focus. This tool uses classical conditioning, similar to Pavlov's experiments, to create associations that help ramp up focus through adrenalizing. I hope this gives everyone a comprehensive overview of what our sessions will entail. Do we have any questions so far?"
      }
    ]
  },
  {
    "id": "9b1c7bae-1f04-456c-a97e-45b9bd9125ae",
    "conversations": [
      {
        "from": "human",
        "value": "Hello, everyone. I, like Zoe and probably others, had a list of different things that I really think I need to attend to all at once, which is what I probably typically do and then don't really tend to do anything after three days or so. So it's up to exercise. I had covered about a month ago, and because I had pneumonia around Christmas time, my doctor had a rigorous, like, no high intensity. Basically, walking is where you're at, I was doing two double back-to-back hit classes and weights training most days a week at the gym, which I really enjoyed. So I kind of wanted to get back into exercise, and I think I needed to have something very time-bound and more days than not. So I've made I think I spent time developing a Spotify playlist first, which is a massive art of procrastination. So I have a nice workout playlist and an app that I've put exercises to, so I've got 20 minutes that I need to get into it for. It's two rounds. I've got a playlist that more than covers me, and this week I started it, and I've managed to do pretty much every morning before the Kindy drop off. So I do with my daughter as well because she loves doing a workout with Mummy, so we just do two rounds of that. And it's been really helpful. So I'm kind of keen to complete and continue that next week so that the habits for my gym membership are reinstated because it's currently frozen."
      },
      {
        "from": "gpt",
        "value": "Okay, so you'll be reinstating your gym membership, which means that since it hasn't been up right now, I guess, so you've been going zero days a week for the last couple of weeks. So what do you think makes sense as a reasonable increase from that?"
      }
    ]
  },
  {
    "id": "a2296775-37ac-471a-80e1-bd9fdc1591f7",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, because I would love to. I love boxing and all of those high-intensity things, but it's not right for me right now. So it's like I need to go for walks or do Pilates, and I was doing Pilates for a while. But something that is contributing to this being hard for me to do in my work. Like, I am a relief worker, so I either work a nine to two shift or a twelve-to-five shift. And so because that's so inconsistent, I find it really hard to be consistent with any of these things that I'm supposed to be doing or want to be doing because I don't know, it's like, similar to Caitlin before when she said that if I know I have work later, it's like I don't want to do anything else. And then if I have work in the morning, it's like love work, so I'm not doing anything else. I don't know if that makes sense."
      },
      {
        "from": "gpt",
        "value": "Yeah. What times do you normally work?"
      }
    ]
  },
  {
    "id": "227d29ed-bdb3-4ec6-a726-b5160a206bc1",
    "conversations": [
      {
        "from": "human",
        "value": "How does all this relate to the ADHD brain?"
      },
      {
        "from": "gpt",
        "value": "It's an interesting point in general that the prefrontal cortex is like this kind of the part of our brain that is the most different from people versus other animals that we're aware of, where we have a very big prefrontal cortex. The other areas of the brain are generally accounted for in other animals as well. This kind of logical, language-based, inhibition of things you don't want to do. This area, is secondary to the limbic system, the emotional drive that we have. And it serves the limbic system. So the limbic system is the boss, right? Our feelings, what we desire, like what we crave, all that kind of stuff like that ID monster if you think about it. In that sense, that's the part of our brain that's in charge. And that's not just people with ADHD, that's everybody. We don't tend to kind of realize that most of what the prefrontal cortex actually does is just erroneous things in service of the limbic system. Like, for example, the amount of time that we spend trying to the amount of effort that is dedicated in general to trying to procreate, we'll say, or not even actually procreate. But the act is one good sign as, why would that make sense? - that they would be focusing so much on this thing that actually isn't really of appropriation and that would be evolutionarily adaptive? Well, it wouldn't be except that that's what the limbic system wants and then that's what's being served. So it's like the prefrontal cortex is just trying to figure out how to give, to give what the limbic system wants as much as possible. And that relates to this to like when you're tempted to do stuff because the prefrontal cortex convinces us that we can do the things that we want to do, right? Like you come across some money on the ground or something, you know, like some morally ambiguous situation. The prefrontal cortex is going to generally jump in and do its job to some degree, of convincing us, to the extent that we want to pick up that money and not hand it in or whatever, we'll do its job as much as we can to try to convince us that that's an acceptable idea. Alex that makes sense."
      }
    ]
  },
  {
    "id": "5871b737-1708-4c05-b6a5-2671e44d5588",
    "conversations": [
      {
        "from": "human",
        "value": "And that kind of comes like my thing about it's a lifestyle thing that's not really working, I guess. So it kind of all bleeds into family life, to my days off, to all that shit. So yeah, I mean that condensing creating an artificial pressure stress thing could work."
      },
      {
        "from": "gpt",
        "value": "Yeah, having the Pomodoro, having something where it's like, you know, I've got this task, I can get this done. Like I've got a time frame, but I can also get it done earlier because it's a finite amount of stuff that I can do. So then you've got the sense of being able to go and relax or maybe have a slightly longer lunch or something like that if you get it done early. So you've got the incentive to hurry as well."
      }
    ]
  },
  {
    "id": "f3905e27-3c71-4c50-b193-aae12202b8d4",
    "conversations": [
      {
        "from": "human",
        "value": "There are these kinds of extra issues of engagement with the first one where the more hope you have, the more faith you have in your off that you will get it done. The easier it gets, the less procrastination and the less actual effort to get it done. Schedules are a great idea, but it's very important with schedules also to schedule alarms because we can lose track of time. And if it's something particularly that you may hyper-focus on or you may kind of have to do things later that day or potentially straight after. It set the alarm for before and after. Even if you just do that again, like any amount of time and then kind of check-in. Well, I thought it would take me such and such long to do whatever. I set the reminder I was this far through or whatever it was. All of that is good information that our brain will naturally pick up just like filtering different experiences over time. We don't have to form a theory with that and memorise the theory that experience will lead to the brain's calibration, to expectations over time, to that kind of model forming and, therefore, prediction of what may happen in given situations."
      },
      {
        "from": "gpt",
        "value": "Use prompts to open the schedule until it's a habit. Balance things you want to have done with things you want to do. So like, if you're populating a diary or something like that, a calendar or something like that, it's a very good idea. You don't want that to have only challenging things, only potentially aversive activities. So it's a very good idea even if you've just got one goal in the first place or one challenging thing you're placing on there throughout that week. Place some things in there, even if you know that you're going to do them, that are just pleasant, nice, casual things so that you don't end up with that. Kind of like a poor association with opening up that calendar or diary or whatever. Because you've got that kind of like, you know you've got a mix of tough and easy things on there and enjoyable things versus challenging things. Consider doing things in a set order. And this is specifically to do with multiple goals. If you set up a goal that is always directly following something else. So set up a goal, set up a routine, something that you want to do over time that is directly after you do something else as a matter of course, then that will, of course, lead to a natural prompt, a natural reminder. And we can utilise that in many ways because, I mean, it's not just people with ADHD who have this challenge, but especially people with ADHD we may have a tendency to forget things. Like if something falls out of our pocket, not to check the seat behind it and therefore to lose in that way and those types of things that we may otherwise forget rather than focusing on, like, you know, trying to set up the regime of remembering. And it tends to be easier in that kind of situation to almost get to the end without having a spacey moment. Oh yeah, you can just have a routine that will naturally lead to the checking, and that can be something that follows something that you always do. Like for example, I've had enough times where I'm wearing board shorts or pants that have tiny pockets and stuff like that, where things will just like to fall out of your pocket as soon as you cross your legs. But I've had to learn the pattern of behaviour when I'm going to leave a place, a train or wherever you're sitting or whatever it is; I just tap my pockets as a matter of course."
      }
    ]
  },
  {
    "id": "462c5c7b-9a8b-46c3-90ed-af0618be3b43",
    "conversations": [
      {
        "from": "human",
        "value": "My goal was not to play video games this week. That's right. And I'm glad. A lot of helpful things have been said because I was ashamed because I didn't go the whole week. I played for 45 minutes once, but that's better. Better than other times. And I can't how hard it was, and I reflect now, I realise that when I'm if I've had a stressful day and I'm home alone, I'll blame myself. And every time that happened, I resisted until one time, but the shame came in, not only because it kind of gave in; I reinstalled the game, didn't take too long. And then also my partner was really angry, and it took a couple of days for her to really understand it. She was angry that you went because did you tell your partner, like, yeah, my plan is not to play it this week. It sucked that she was quite angry, annoyed, maybe for me, at me, I don't know. But it took a while to kind of really sync in with her that it was hard."
      },
      {
        "from": "gpt",
        "value": "I reckon you should watch, like, today's session with her. It might be useful because did she also have a goal over the last week?"
      }
    ]
  },
  {
    "id": "0317a24c-1d1e-400d-973f-d9455a104800",
    "conversations": [
      {
        "from": "human",
        "value": "Anything? I don't know anything."
      },
      {
        "from": "gpt",
        "value": "From last time, because I mentioned it a few times. So Norepinephrine is one of the neurotransmitter that is under regulated for people with ADHD. All else being equal, generally speaking, it's one of the three major excitatory neurotransmitter next to Dopamine. So you've got Dopamine, Norepinephrine, and Serotonin, the three major excitatory neurotransmitter."
      }
    ]
  },
  {
    "id": "8bbcf21e-ac95-4946-841d-e87800af0d47",
    "conversations": [
      {
        "from": "human",
        "value": "Exactly. And then I've got the bank accounts and the insurance and servicing my car and all of that, like menial stuff."
      },
      {
        "from": "gpt",
        "value": "Oftentimes it's about finding the right strategy as well because it is a linear task like that. The Pomodoro technique could work well. What I found for myself, like, if I really want to make sure that I clean, I invite somebody over who I would be embarrassed if they saw it in the state that it was in. And then I know that I'll do it because it's that accountability. So it's like, it's inspiring that non-negotiable deadline because they don't know it's super messy, but they're coming over in three days. Well, I'd better get it clean. Like, in that case, that's a situation where a lot of people with ADHD are unlikely to not do it because there's that pressure and there's that absolute timing of when you've got to do it by and stuff like that. And music is always great with clean, by the way."
      }
    ]
  },
  {
    "id": "ec19bee0-bfc6-4b52-8694-af91259fdc1f",
    "conversations": [
      {
        "from": "human",
        "value": "It was really great. And it's been a journey where I've overcome a lot of things, including risk-taking, but like a flirtation with addiction, my relationship with work has improved. I've moved away from a lot of unhealthy kind of habits, but I've noticed recently that while maintaining good habits with work, it's been really over the last year, energy has been end of the day, I'm exhausted, so tired, more so and I'm struggling to sleep more than usual and it has a rounding effect. And then the friends I have got very social got lots of different friendship circles, but maintaining those relationships over the text's more complicated than ever. I avoid them. The more tired I get, the more I want to avoid them and it's really playing a bigger and bigger role and hence that feeling of having disappointed people and hence people also like doing a little micro and probably quite significant rejection. So very painful. I'm looking for some help. I need a lot of help with that."
      },
      {
        "from": "gpt",
        "value": "So it's interesting that you note some changes though. So was that after realizing that you had ADHD or starting to take Dextroenthetamine and maybe just like, you know, I guess adjusting or readjusting to a new paradigm or was there something more to it? Noting that I realize we're in a group, I'm asking the question."
      }
    ]
  },
  {
    "id": "d9a9ddac-819e-4697-93db-b47e90ad3da1",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, my issue is not so much like that. It's more that it'S hard to change the way you do things. So I can so there's things I need to do. I've got all these piles everywhere. There's things I need to do in this pile, this pile, in this pile. I quite like going through that pile. So I'll go through that pile and I won't switch from it, even though I've told myself I need to switch from it. I won't exercise, I won't eat lunch. But then these piles, they've been there for two years, and so it's even that first step of deciding, I think the pomodoro could be really useful to me. It's a commitment thing if I commit to it. Okay, I'm going to try that pile and give it half an hour, and I'm going to go to that pile and give it half an hour."
      },
      {
        "from": "gpt",
        "value": "What's the difference between the piles makes one more interesting than the others?"
      }
    ]
  },
  {
    "id": "4719670a-168e-47b9-8cf3-730b2f1ace53",
    "conversations": [
      {
        "from": "human",
        "value": "No, zero would be a good time. I've done it four times and that doesn't sound too bad. But when I do it, it's hours between one to four or 5 hours. And afterwards, I am exhausted. I'm tired after that."
      },
      {
        "from": "gpt",
        "value": "I do think how hard do you expect it to be going back to that idea? The hypothesis has to be that you'll probably get it done. Is zero something that you're like, yeah, I'll probably get that done?"
      }
    ]
  },
  {
    "id": "4813ac74-e2c9-4cd2-a98a-44106366370b",
    "conversations": [
      {
        "from": "human",
        "value": "I'll do a little bit each day, and it's been really hard. It's been really, really difficult. And it's one of these hurdles that I've got to finish. I've definitely got to finish it by the end of this week because I start placement next semester. So I've been madly trying to get that done. But just on the topic of, I know Will was talking about his house, and you've mentioned it to Roxy. There's no harm in booking a real estate agent to come around for an evaluation. Even if you don't own the place."
      },
      {
        "from": "gpt",
        "value": "Book them in because you've got a."
      }
    ]
  },
  {
    "id": "56883c55-1702-48ef-8523-37054852bcdf",
    "conversations": [
      {
        "from": "human",
        "value": "It's all over the place. It depends. It'll be like this week, I'm like emergency relief, so someone will be sick depending on their shift. I would either do nine to two or twelve to five, but then other times, it'll be like a week of twelve to 5%. We'll have a holiday or whatever, so there's no consistency at all in it."
      },
      {
        "from": "gpt",
        "value": "Some suggestions I have that might work for you, like yoga, of course, is one. There are apps, there are YouTube videos and stuff like that. Doing something like that, that's potentially new, might be a good way because there's diaphragmatic breathing involved. That should actually lower that kind of adrenaline. The other one is if you have any friends who live nearby or someone you could be walking with. So there's a social element of just chatting while you do it."
      }
    ]
  },
  {
    "id": "45ae934b-7004-4249-85a7-7c9c8e386cb1",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, because I'm trained with an EP, an exercise. After I did the weights with him, I went on the treadmill, so getting up was not an issue. I was slain, as always, but, you know, I got there, and I was on the treadmill and I just couldn't, like yeah, I really struggled. But listening to your earlier talk, I think perhaps if I take more of a specific and shorter goal in terms of, let's just run for 30 seconds, 1-minute walk or five times, just to build it. Up might be a better way to go about it rather than say I did 1 minute of running before for ten minutes, 1 minute off, 1 minute on, and therefore I should be able to do it again. Maybe I should need to build it up 100%."
      },
      {
        "from": "gpt",
        "value": "Definitely. It's one of the most like yeah, it's such a common kind of mistake for people to make, is just like, they pile on, they make it too difficult in the first place and stuff like that. Because obviously in the same way as, like well, like, I guess the converse of if somebody has an addiction and then they like, let's say somebody's addicted alcohol and then they have some alcohol, that creates a risky situation where they're more likely to drink more. The converse to that in this situation is, like, once you've done a little bit of exercise, you're actually in a situation where you're more likely to feel able to do a bit more and a bit more just because you've got a small win up your sleeve. You have already seen directly that it wasn't as bad as you might have built it up for. I imagine it may very well be an achievable goal just to register for the next week."
      }
    ]
  },
  {
    "id": "9e5938b5-06a5-4530-aefe-cf516bf96214",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah. So Cindy Ross is a great man. That was just on last weekend, and I kind of completely missed it, but I knew it was on beforehand and just never got quiet."
      },
      {
        "from": "gpt",
        "value": "That'S one. That's gone, perhaps, to dedicate some time, whether it be on the weekend or a weekday, where you just take a look at the things coming up, maybe even, like, make a plan to ask a couple of friends what they have coming up to see whether they have stuff that you might want to join in on, stuff like that."
      }
    ]
  },
  {
    "id": "79183903-1a09-46cf-905e-aa23ca5b6183",
    "conversations": [
      {
        "from": "human",
        "value": "Marking."
      },
      {
        "from": "gpt",
        "value": "Marking? Yeah. So you got this stack of them in what years do you teach?"
      }
    ]
  },
  {
    "id": "903fb2c5-dba0-48e0-ade7-487e520ead88",
    "conversations": [
      {
        "from": "human",
        "value": "I struggle particularly with writing emails, especially when it's essential."
      },
      {
        "from": "gpt",
        "value": "And the first sentence is probably not in your final copy. Your first sentence cannot be as good as you want it to be because to be as good as you want it to be, it has to be surrounded by a bunch of other sentences that incorporate it in which it makes sense and builds toward things together. And the first sentence won't do that. So just like just write. And I've even done this with people who are particularly nervous about like say doing uni assignments and stuff like that, where they've had bad experiences in the past. One time, for example, I got someone to write themselves an email which was essentially an essay question that they had. So she was studying social work and had to do an essay on whether it was something to do with pregnancy and the COVID vaccine or something like that. So I got it. She sends herself an email as though it's from a friend of hers who's pregnant. Just like asking casually the question so that she can see it as a real task and also a casual one, which doesn't have the whole kind of performance thing attached to it. So write it like an email and then you realize, okay, it's not going to be in that form later. But these are the ideas that I care about getting on the paper now. I'll do the essay structure and I'll throw those ideas in. So there are different ways to change this sense of the task and whether it's real or not. Many of the tasks that we have to do, particularly at university and stuff like that, are by their nature fictitious. They adjust to prove that you can. It's a valuable thing and there's nothing like experience to learn stuff. But it can be hard to motivate yourself to do things when you know that there's no actual outcome for it. But seeing an outcome, pretending there's an outcome to any extent you can, can actually help to some degree to pull you into the headspace that you would be if you were answering the question for real. And if you were answering the question for real, you would probably actually not find it difficult and procrastinate because it's not a stressful performance-based thing and because it actually is worth doing."
      }
    ]
  },
  {
    "id": "46cb3af4-ede2-4486-8d83-c7850b4332ff",
    "conversations": [
      {
        "from": "human",
        "value": "Yes. My full name is Car Shell, but no one ever remembers that, so cast is easy and I prefer it, but I found croaky because I had COVID last week. So just bear with me if I kind of sound bit huskier than usual, but I had a pretty dull experience with COVID all in all. So lucky to have a report. But I'm afraid I've actually been diagnosed about seven weeks ago now and I saw my psychiatrist on tuesday in natural me function. I kind of had long suspected not ADHD, actually\u2014probably just a high level of drive and very much unrelenting standards and whatnot. I'm a psychologist myself, so I have always resonated more with my clients who have ADHD too. Interestingly enough, we've had very good rapport, so I'm constantly kind of helping them and skills before pills and everything else and becoming a mother kind of nearly five years ago. And then I think with the pandemic, I finally got tired and it was a weird experience for me. I've always been very, very driven, very determined, very hard worker, high energy, if anything. I've literally got awards from colleagues around my Jurisl bunny and all the rest of it, so it's just been a longterm thing. And getting tired and becoming tired and kind of that creeping cringy feeling of burnout. And I was like, oh, that's going on here and not having my usual controls in place. So kind of feeling like, well, until the breaking system was redundant. And I think what I kind of have recognized becoming a mother with one type of layer of your vulnerability, you look at yourself a little differently, having a big mirror in front of you with this little person. And then also the sense of being tired and not having my usual ability to get back on track, like my kind of willpower and all of those usual things that I'd have were just blanketed. So I was kind of starting to look at myself a little bit more and I kind of then was like, I think I know what this might be, but again, tying it to I've always been really well behaved, I've been a high performer. Is this really ADHD? Is this something else? Am I just a high stress person? And then, yeah, screening myself a few months ago and going, yeah, I'm lighting up everything here. And I was diagnosed with combined presentation and I had my first five millimeter Dex this morning for my psychiatrist, so it's all kind of bam, bam, bam. But I think I'm a big believer on skills for pills and doing this course not just for myself, but for my daughter, maybe in time, and also for my clients, helping them understand themselves a little more and turning up for them if I need to as well."
      },
      {
        "from": "gpt",
        "value": "Yeah, great. Thanks, Cass. Yeah. I can understand not getting people to pronounce it. I have a friend of mine called Jorge, which is the correct pronunciation. And he's just like, Call me George, you guys. He'd rather hear people say that then get it wrong."
      }
    ]
  },
  {
    "id": "3f86a230-aead-486c-806a-0019d66902ab",
    "conversations": [
      {
        "from": "human",
        "value": "What time of day is ideal for getting things done like that?"
      },
      {
        "from": "gpt",
        "value": "All right, pick your time of day. So it's really worth noting the time of day you're most productive. And it differs for different people. Oftentimes it's in the morning, oftentimes this can be chosen in conjunction with your medication. So I would know, for example, when I take Dextroenthetamine that I eat after half an hour because if I ate before I took it, then it would mess up the absorption. After an hour it kicks in and then I'm not hungry anymore. So that's the perfect timing. After about an hour and a half to 2 hours, I will have the maximum effect for say, an hour and a half. So if I plan something that time, that would be ideal. But the next thing is the hard thing for us isn't necessarily the most complicated thing and sometimes we assume it is. So, if you've got to do I can think of a time when I was having this conversation with a client. So he's a coder and enjoys the innovative coding that he has to do, but he's coming up with it as he goes. But there's a whole bunch of stuff that he's just got to fill in. Details that are repetitive but can't be copied and pasted. And that's where he would tend to it. Like, that first task that's actually more complicated, right? And a lot of people will intuitively choose to put the more complicated stuff during the time that they're most focused on their best. But actually, for people with ADHD, it's often the other way around, where in the late afternoon, where there's probably no chance that you would do admin work and stuff like that. You should wait till 05:00 come so you can leave. During that time, you might actually be able to inspire yourself to do the exciting stuff, even though it's more complicated and potentially focused. Fine. While during the time that you're best focused, that's actually for those mundanities we were talking about, it's the most difficult thing to motivate yourself to do at that moment, which is generally not the most complicated thing. It's generally what's often the simplest, but it's also often the most work for the most minor overall outcome-based utility. Be aware of attentional traps like Facebook and YouTube and everything like that."
      }
    ]
  },
  {
    "id": "93ae4ba1-5789-46be-99cd-e8e8fadf0d25",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah."
      },
      {
        "from": "gpt",
        "value": "Okay. When was the last time you had in mind that you wanted to do it, and then what led to not doing it at that time? Was it staying in bed and being like, you know what, it's warm here."
      }
    ]
  },
  {
    "id": "95882215-a1ae-4011-ab36-1c8af7923e62",
    "conversations": [
      {
        "from": "human",
        "value": "Yeah, I'm here. So I have a whole bunch of lists like everyone else, but I think the key thing that I would like to improve over the week is to get up in the morning and not be in bed. Ruminating getting up, and I know one assistant suggestion was, well, put the alarm, the phone away, which has my alarm, maybe in the bathroom. You're forced to get up."
      },
      {
        "from": "gpt",
        "value": "Even just like a PowerPoint anywhere. As long as you cannot reach it from just like doing a power reach from bed, then that tends to work. Especially. You've got to turn off snooze, though."
      }
    ]
  },
  {
    "id": "a94b9492-82d7-4cf8-8f41-c2beb702badd",
    "conversations": [
      {
        "from": "human",
        "value": "I've done yoga in the past a lot, and I used all the apps on YouTube and everything, but I don't know, I really struggled to get myself to do that. I definitely do well when I have some kind of commitment. Like I've booked a class or something. But the area that I'm living at the moment I moved from where there were heaps of things in that area, but there's not much where I live now."
      },
      {
        "from": "gpt",
        "value": "With housemates. Do you partner or anyone like that?"
      }
    ]
  }
]