I have been using 504 Accomodations ever since I started taking meds for my ADD; which was in 7th grade. I've been using them long enough to understand what goes on with them, behind them, and how they're typically used - and I have a few things to say about them.
Overview
504 Accomodations, as I mentioned in my post "Why be diagnosed with ADD/HD?" require by law that schools and colleges do everything in their power to assist you to succeed...a lawsuit at Boston College between '97-'98 cemented that into place. This is in place to protect people with mental disabilities, of which ADD is included, from discrimination. It allows affected students to request accomodations with their studies (of which, I intended this blog to guide you) - including, but not limited to, extra time on tests, papers and projects.
The way the school system is set up works ENTIRELY against ADD/HD - such students are constantly tested on their worst weaknesses (assignments demanding hours of focus with little reinforcement or 'checkpoints' to gauge progress from), and it is an incredible nightmare to survive at times. When attempting physics homework, I would get physically tired if I tried to focus on a single problem for more than 15-30 minutes in one sitting (meds lenghtened this limit immensely). Likewise, if I was in a boring lecture, I would get extremely sleepy after 30-40 minutes. Heat or afternoon classes (2:30-4 pm was the worst) intensified this effect.
This is in addition to the assumed problems of scheduling time for writing papers, difficulties in writing papers, procrastinating the writing of said papers...
Purpose/Use of 504
Enter the 504 Accomodations. In my experience, the main use of 504 accomodations is to shield you from the worst consequences of 'screwing up' while in the system. As I said in my post about why you'd want a ADD/HD diagnosis, this alone is worth the price tag of an official diagnosis.
504 Accomodations allow you to ask for extensions on papers, get additional time to take tests, and so forth. This has also included reduced or eliminated penalties for late work, in the past. As I said, 504 is more of a shield than anything else...but a VERY necessary one! I doubt I would have graduated without using 504. Also - there were times when I tried to go without it, feeling like I relied on it too much. Don't make that mistake. Those accomodations are there for a reason - to protect you! I feel like, as a student, you need to do what you can to protect yourself from harm and loss. 504 is a solid way of doing that.
Limitations of the School System
I am grateful to an ex for helping me let go of the bitterness and anger I constantly felt toward the system, and that allowed me to see more of what was really going on. The system wasn't consciously trying to bring me down...what's happening is that - because 504 is still a relatively new thing for them to deal with - they're short on ideas.
One of my biggest frustrations was in going consistently to counseling centers and hearing the exact same limited ideas over and over - of which none changed anything. Extra test time, extensions on paper, seat in the front, ability to leave once during long classes to stretch; year in, and year out.
One of the main problems I have with 504 is that I feel like it's sometimes used as a copout by the system. Instead of truly changing to help the students, the system can offer a few suggestions and simply shrug its shoulders. They're complying with the law, and that's all that matters. They expect you to come up with the majority of solutions. To a point, this is okay - you have a better idea of your strengths and weaknesses than they do - but they are the ones who deal with hundreds of students every year.
It has been almost ten years since the initial lawsuit at Boston College led to revisions of ADA, and I am only now starting to see improvements in attention to students with LDs. My college has just this year added a position in its counseling department to focus on these students...which would have been nice while I was still there. It's a step in the right direction - these students should not be left to fend for themselves.
Parental Abuse of the System
I have started reading many, many reports on how competitive parents are starting to perceive college entrance requirements to be, and how cutthroat these parents are getting. In addition to going to college advisors (more or less performance coaches) as early as these students' freshman years to make them 'Ivy League material' (I believe some of this is documented in the book "Branded," by Alissa Quart), it's getting to the point where some of them are forcing doctors and psychologists to give their kids false diagnoses for LDs (Learning Disabilities)!
I have zero tolerance for this kind of behavior, and giving normal kids advantages they don't need infuriates me. 504 and ADD/HD coping tools can be looked at like a pair of eyeglasses (Drs. Hallowell and Ratey, authors of "Driven to Distraction," use this analogy) - someone who is nearsighted won't be able to see clearly until they have glasses to correct their vision. In this context, giving normal students these accomodations is like giving them a pair of binoculars! I find this kind of action by these parents dishonest, immoral, and inexcusable.
As I was beginning this post, I came across some resources that can help you understand what you can legally ask for/expect from your colleges/schools to help you with; only a tiny fraction of these were offered to me. In another post, I will share these resources along with my own spin.
Friday, March 30, 2007
Why be diagnosed with ADD/HD?
As I've described the symptoms of ADD to many people, they've commented, "Hmmm, do you think I might have it?" Sometimes, it's hard to say. Many other people point out that the things that frustrate ADDers (people with ADD) to no end happen to everyone. True enough, but the frequency of misplacing keys, forgetting assignments, zoning out when people talk to you, mishearing people, and so on plays an important role. Generally, if these things happen often enough to be considered disabling (getting in the way), you might consider seeking a diagnosis.
If you're wondering if you have ADD, Dr. Daniel G. Amen has a self-assessment over on his website. I have linked to it on the sidebar. It's a detailed 72 question survey, but the results - and the questions themselves - may very easily shock you. It's definitely worth your time to look if you suspect that it might be possible.
ADD affects virtually EVERYTHING a person does. The list is astounding; it affects friendships, jobs/work, school, social aptitude, ability to hear people correctly...straight down to a person's sex life. The tools used to treat ADD are fantastic - the meds are a lifesaver. Basically, the meds work by allowing a person with ADD to 'flip a switch,' and give them a choice to whether or not they want to focus on something.
A pattern I've noticed in people with ADD (and I haven't seen these things on any assessment tests), is that they all, including me, tend to have 'noise' of some sort going on in their heads all the time. Examples of this noise are constant self-conversations or music/movie scenes playing as background - which shuts out other conversations. Medication quiets or sometimes virtually silences this inner noise - and the first time an ADDer experiences this, it can be quite unnerving. It is far, FAR easier to function, though, without the background.
In addition, since about '97 or '98, schools and colleges have been required by law to accomodate students with ADD/HD. Yes, required: ADD is covered under the Americans with Disabilities Act, just like any other physical or mental disorder. One of the things this allows ADDers to get is time extensions on papers and tests. These are under a program called 504 accomodations, and I've been using them ever since middle school. More on 504 in a future post.
These reasons make getting a diagnosis from a licensed psychologist worth the time and money you would spend. Also, even if you were diagnosed before high school, you have to get re-diagnosed once you're 18 in order for colleges to accept your diagnosis. It will cost roughly $2000 (correct me if I'm wrong), but spread over 4 or more years - that's cheaper than a single class every semester, and it buys you legal protections from the worst consequences of screwing up.
If you're wondering if you have ADD, Dr. Daniel G. Amen has a self-assessment over on his website. I have linked to it on the sidebar. It's a detailed 72 question survey, but the results - and the questions themselves - may very easily shock you. It's definitely worth your time to look if you suspect that it might be possible.
ADD affects virtually EVERYTHING a person does. The list is astounding; it affects friendships, jobs/work, school, social aptitude, ability to hear people correctly...straight down to a person's sex life. The tools used to treat ADD are fantastic - the meds are a lifesaver. Basically, the meds work by allowing a person with ADD to 'flip a switch,' and give them a choice to whether or not they want to focus on something.
A pattern I've noticed in people with ADD (and I haven't seen these things on any assessment tests), is that they all, including me, tend to have 'noise' of some sort going on in their heads all the time. Examples of this noise are constant self-conversations or music/movie scenes playing as background - which shuts out other conversations. Medication quiets or sometimes virtually silences this inner noise - and the first time an ADDer experiences this, it can be quite unnerving. It is far, FAR easier to function, though, without the background.
In addition, since about '97 or '98, schools and colleges have been required by law to accomodate students with ADD/HD. Yes, required: ADD is covered under the Americans with Disabilities Act, just like any other physical or mental disorder. One of the things this allows ADDers to get is time extensions on papers and tests. These are under a program called 504 accomodations, and I've been using them ever since middle school. More on 504 in a future post.
These reasons make getting a diagnosis from a licensed psychologist worth the time and money you would spend. Also, even if you were diagnosed before high school, you have to get re-diagnosed once you're 18 in order for colleges to accept your diagnosis. It will cost roughly $2000 (correct me if I'm wrong), but spread over 4 or more years - that's cheaper than a single class every semester, and it buys you legal protections from the worst consequences of screwing up.
A quick word on lengthening papers
I was looking through some Facebook groups earlier when I came across (and joined) one called Writing Papers Single Spaced First Makes My Double Spaced Result Climactic. Now, I've done that before, and it's a GREAT feeling to watch your material double in length. I've also done my share of BSing papers before...but not even close to the sophistication of the group members. Holy cow. When I'm strapped for time - and more importantly ideas - I will rely *heavily* on quotes. They're fantastic for making points.
In addition, it's possible to base a paper around quotes. Cheating/plagarism isn't necessary - in fact, citations can take up a HUGE chunk of space. When I was strapped for time once, I simply found a few good quotes that answered the questions the assignment was asking, and just started typing as much as I could think of that was related to the quote. It can really help eliminate writer's block. Granted, the particular paper I'm thinking of didn't get finished - but I still handed it in for partial credit.
But these students? Genius. I've played with the document settings before - occasionally 'adjusting' (read:widening) the margins. I never really did much with fonts, but toward the end of my college years I started to see a lot of my teachers start to specify the font and size to use for the papers. There were many...other things that gave me a good laugh, things that never occured to me. Some of my favorite wordplay suggestions (out of a very long and impressive list) included using long synonyms, and also using the passive voice for sentences.
I didn't get very far in the lists, but it's definitely worth looking at those message boards. Their ideas were BRILLIANT, and I can in no way take credit for their ideas. If you have any other ideas you didn't see (between this post and their message boards), leave comments! :) I would be willing to share - privately - the more...clever tricks I saw. I don't know if I would personally be comfortable using ALL of the tricks that were mentioned, but I'm not you - and I'm not the one writing your paper. Use whatever you found useful (or necessary), and good luck in your paper writing! As I discover more, I will update the blog. Good luck!
In addition, it's possible to base a paper around quotes. Cheating/plagarism isn't necessary - in fact, citations can take up a HUGE chunk of space. When I was strapped for time once, I simply found a few good quotes that answered the questions the assignment was asking, and just started typing as much as I could think of that was related to the quote. It can really help eliminate writer's block. Granted, the particular paper I'm thinking of didn't get finished - but I still handed it in for partial credit.
But these students? Genius. I've played with the document settings before - occasionally 'adjusting' (read:widening) the margins. I never really did much with fonts, but toward the end of my college years I started to see a lot of my teachers start to specify the font and size to use for the papers. There were many...other things that gave me a good laugh, things that never occured to me. Some of my favorite wordplay suggestions (out of a very long and impressive list) included using long synonyms, and also using the passive voice for sentences.
I didn't get very far in the lists, but it's definitely worth looking at those message boards. Their ideas were BRILLIANT, and I can in no way take credit for their ideas. If you have any other ideas you didn't see (between this post and their message boards), leave comments! :) I would be willing to share - privately - the more...clever tricks I saw. I don't know if I would personally be comfortable using ALL of the tricks that were mentioned, but I'm not you - and I'm not the one writing your paper. Use whatever you found useful (or necessary), and good luck in your paper writing! As I discover more, I will update the blog. Good luck!
Wednesday, March 28, 2007
The Art of Pulling an All-Nighter
If you're in a time crunch for reading this, the first paragraph or two below every section will contain the necessary instructions. If not, look for boldface. The rest explains the reasoning. The three main sections to look at are food, napping, and stimulants. Also, if you find this useful, please share it with your friends and donate to me through the paypal button if possible. Thanks, read on!
I was not really a good student. Ever. Whether it was my ADD that got me into trouble, my ability to understand/learn new things incredibly quickly, or my decision to take advantage of the previous two things and procrastinate till the very last possible SECOND...I don't know. I don't care either - I graduated (and by the very skin of my teeth, mind you - BUT I DID!). It was messy, but I made it.
Messy enough that I, toward the end of my schooling, once pulled 3 all-nighters in a single week (2 nights in a row on at least one occasion). In other words, I know how to compensate for a lack of foresight that leaves you sweating wikipedia entries (among other things) at the keyboard.
All-nighters are a sticky, sticky situation...especially if you're a busy student. It's a pretty unpleasant situation to be facing a paper due the next morning and start typing it at 10 pm that night. There's a reason for the facebook group "College Took My Circadian Rhythm and Shot It Between the Eyes."
Anyway, the first thing you have to do when you're facing an all-nighter is take an assessment of a few things:
Why? I'll explain point by point.
#1: self explanitory. Subtract meals and classes from this time.
#2: see #3.
#3: perhaps the most important thing to know; combines with #2 to give you an estimate for how long it's going to take you. I've known people who have gone as fast as 20 minutes per page; I have no idea hth they did that - it takes me roughly an hour to type out one page, including time spent searching out resources (and I type at over 80 WPM). If you don't know your #3, a good rule of thumb is about 1 hr/page. (post if you disagree, this is VERY important!)
#4: Will affect how quickly your brain is going to work, and how often you're going to need breaks. This will become critical towards sunrise!
#5: Like #4 - see my post on vending machine nutrition.
#6: This is going to be very important later on at night. I say 'stimulants' and stress legal because, in addition to caffeine, ADD/HD prescriptions fit the bill for some. I take Adderal XR for my ADHD, and it works VERY well for me (and yes, I have used it for the 'side effect' of "sleeplessness") - but I recommend against taking it if you don't have a legal prescription. There are cases out there of heart attacks - this *IS* speed, people!
#7: Laugh all you want (OMFGROFLMFAOLOLOLOLOLHAHAHAHAHAHA...*ahem*), but this can speed up #3; if you're VERY well read in your subject, it *could* potentially double your typing rate. Chances are, though, that if you did that - you wouldn't need to be reading this. ;)
If you've read my Vending Machine Nutrition post - you'll understand that sugar (High GI) - for a long period of concentration such as this - is a big mistake. You definitely want to get as much protein and low GI foods as possible. If all you have are vending machines, Snickers bars or nuts are your best bets. If not (or you're allergic to peanunts), try some other sources of protein; hard-boiled eggs, yogurt (plain if possible - use cinnamon to spice it up [according to You, The Owner's Manual, cinnamon actually helps insulin do its job, a bonus in this case), cheese, raw almonds. There are others, but those four are my absolute favorites. Beef jerky would also be a decent source (minus all the preservatives).
You don't ever need to feel full, but do not let yourself get hungry under any circumstances. If I start to feel sleepy, it's a good indication that my brain is starved for energy (in the form of glucose). Grazing on any source of protein will help you stay alert FAR longer than if you had sugars...I am hypoglycemic (my blood sugars dip too low), and my body is *very* sensitive to this. Protein helps a TREMENDOUS amount, and is released into the bloodstream far more slowly than pure sugar. All you need is a few cubes of cheese, a spoonful of yogurt every 15-20 minutes (or more), etc.
In addition, I have also heard that Vitamin C also helps. I have no clue how, but when I find out more I'll add the info. Emergen-C has been recommended to me.
Ok. This is a point where some of you may disagree with me. Many times I've advocated naps and many people tell me, "Oh, that doesn't work for me," or "...if I dare take a nap I'll fall asleep for hours!" I could use some more information on this from the nay-sayers of napping - because I don't really understand what's so difficult about taking a nap. My concern to you: if you're falling asleep within *five* minutes...you seriously need to be getting more rest! Ideally, it should take up to 20-25 minutes for a rested person to fall asleep. Americans just DON'T get enough sleep, period - and it's killing our ability to be productive (The Ingenuity Gap, don't know the author).
The way I typically do things:
With some form of alarm in place, I will:
Ideally; taking a nap is just shutting your eyes for a while. Occasionally, I've started dreaming, but when I've limited the time to under 45 minutes, I don't remember ever missing my alarm. Even 15 minutes is plenty. Now - you may be screaming at me right now, "ARE YOU CRAZY? THIS IS CUTTING INTO MY TYPING TIME!" Yes, it does - for now...but carefully managing your sleep at the BEGINNING of the night is going to grant you a minimum of 4-6 productive hours later.
According to You, The Owner's Manual, a stopgap measure in situations you *can't* sleep in is to sleep 15 minutes every 4 hours. This can be done for up to four days without trouble.
Just make sure you've got an alarm. I typically don't fall asleep, and sometimes my thoughts will drift during the entire nap, but that's totally okay. It's even better when, as you relax, you can feel your mind go fuzzy for a while. Those naps are SUPER energizing. The only requirement is that you close your eyes for the whole nap. If you fear you'll fall asleep, lie down on the floor with a jacket/bookbag as a pillow or something - just don't crawl into bed. It's better if you're in a public setting (just make sure you save your work before you nap so the labs don't log you off!), because it's harder to get *too* comfortable.
Ahh...chemical sleep in a can/pill/mug. Nectar of the gods! Basically, because stimulants increase your metabolism of food, you need to watch your food intake more closely when you use them; particularly caffeine, which crashes blood sugars, causing fatigue. My best guess is that energy drinks - some of which also contain caffeine - are the same way. Basically, my rule of thumb here is NO STIMULANTS BEFORE 2 AM.
While caffiene causes some positive feedback loops in the brain (I don't remember where I read this, but these effects can be felt up to 10-12 hours), it actually lasts only about 3 hours in the system. You're best off waiting as late as possible to start in with them. Once you've used them, DO NOT NEGLECT YOUR NAPS. Your heart will pound (especially if you've combined caffeine with prescription stimulants), but the nap will still do its job.
Prescription stimulants (for those with legal prescriptions) are a slightly different story. For those who have them: it's up to you when to use them. I've 'used' my prescriptions late at night for their main purpose for focus (because it's silly to work w/o them), getting the side benefit of staying awake more easily (though I have fallen asleep while on them, lol).
The familiar bloodshot, bleary-eyed aftermath... I can only imagine that you're absolutely exhausted after this ordeal (hopefully it'll take a few hours after you're done to catch up with you, if you've managed your naps right). Continue eating as much protein as you can into the day - just doing that alone has helped me stay surprisingly alert for the following day. If you have to (or can), nap in the afternoon...but try to do it before 4 pm or you *might* have trouble sleeping that night. If you can, exercise in the late afternoon or early evening - that'll finish the knockout blow you need to recover.
Disclaimer: You take this advice at your own risk. You recognize that these methods do carry certain risks; I will not be responsible for any damage/harm caused by using the methods described above. These are meant to be applied in worst-case scenarios if you have no other choice, and can lead to serious long term consequences if abused.
That being said, I wish you all the best of luck with your projects! Leave comments and suggestions (and donations if possible) ;) about what worked and what didn't work for you. I will likely create another post to specifically ask about napping strategies and habits. Take care and good luck!
I was not really a good student. Ever. Whether it was my ADD that got me into trouble, my ability to understand/learn new things incredibly quickly, or my decision to take advantage of the previous two things and procrastinate till the very last possible SECOND...I don't know. I don't care either - I graduated (and by the very skin of my teeth, mind you - BUT I DID!). It was messy, but I made it.
Messy enough that I, toward the end of my schooling, once pulled 3 all-nighters in a single week (2 nights in a row on at least one occasion). In other words, I know how to compensate for a lack of foresight that leaves you sweating wikipedia entries (among other things) at the keyboard.
All-nighters are a sticky, sticky situation...especially if you're a busy student. It's a pretty unpleasant situation to be facing a paper due the next morning and start typing it at 10 pm that night. There's a reason for the facebook group "College Took My Circadian Rhythm and Shot It Between the Eyes."
Before You Start
Anyway, the first thing you have to do when you're facing an all-nighter is take an assessment of a few things:
- Amount of available time, in hours, that you have to work on the project (realistically)
- Length of project (in pages, assuming it's a paper)
- Your average pace (typically in minutes/page...i.e. how long it takes you to type one page)
- Amount of sleep you've gotten over the past two nights + naps (important, will affect pace)
- Access to food (your sleep deprived, glucose starved brain will need it!)
- Access to stimulants you can LEGALLY use (more on that in a bit)
- How much previous preparation you've done (It's okay to laugh. I would.)
Why? I'll explain point by point.
#1: self explanitory. Subtract meals and classes from this time.
#2: see #3.
#3: perhaps the most important thing to know; combines with #2 to give you an estimate for how long it's going to take you. I've known people who have gone as fast as 20 minutes per page; I have no idea hth they did that - it takes me roughly an hour to type out one page, including time spent searching out resources (and I type at over 80 WPM). If you don't know your #3, a good rule of thumb is about 1 hr/page. (post if you disagree, this is VERY important!)
#4: Will affect how quickly your brain is going to work, and how often you're going to need breaks. This will become critical towards sunrise!
#5: Like #4 - see my post on vending machine nutrition.
#6: This is going to be very important later on at night. I say 'stimulants' and stress legal because, in addition to caffeine, ADD/HD prescriptions fit the bill for some. I take Adderal XR for my ADHD, and it works VERY well for me (and yes, I have used it for the 'side effect' of "sleeplessness") - but I recommend against taking it if you don't have a legal prescription. There are cases out there of heart attacks - this *IS* speed, people!
#7: Laugh all you want (OMFGROFLMFAOLOLOLOLOLHAHAHAHAHAHA...*ahem*), but this can speed up #3; if you're VERY well read in your subject, it *could* potentially double your typing rate. Chances are, though, that if you did that - you wouldn't need to be reading this. ;)
How to actually pull it off.
Before getting to the heart of the matter, I just want to start off by saying two things. One, I'm a total fanatic of naps. I LOVE naps, and have been able to use them to full advantage. Two, I don't drink caffeine very often...I usually 'save' it for emergencies such as these - so it also tends to have a more potent effect on me. Plus, caffeine reduces the effects of prescription stimulants (as noted by Dr. Daniel Amen in many of his books).
Before getting to the heart of the matter, I just want to start off by saying two things. One, I'm a total fanatic of naps. I LOVE naps, and have been able to use them to full advantage. Two, I don't drink caffeine very often...I usually 'save' it for emergencies such as these - so it also tends to have a more potent effect on me. Plus, caffeine reduces the effects of prescription stimulants (as noted by Dr. Daniel Amen in many of his books).
Now that you know all of this, it's time to get into the routine. Do whatever you normally do - music, no music...whatever. The keys here: 1, 2, 3, and 7 are fixed by the time you start typing; so there isn't much you can do about those. However, 4, 5 and 6 (sleep, food, and stimulants) are not, and can either grind you to a snoring halt or help you make it to the end. Careful management of these three things can keep you constantly productive for 8-10 hours or longer. Also, I recommend doing your project in a public setting - a lounge or a computer lab.
Food
If you've read my Vending Machine Nutrition post - you'll understand that sugar (High GI) - for a long period of concentration such as this - is a big mistake. You definitely want to get as much protein and low GI foods as possible. If all you have are vending machines, Snickers bars or nuts are your best bets. If not (or you're allergic to peanunts), try some other sources of protein; hard-boiled eggs, yogurt (plain if possible - use cinnamon to spice it up [according to You, The Owner's Manual, cinnamon actually helps insulin do its job, a bonus in this case), cheese, raw almonds. There are others, but those four are my absolute favorites. Beef jerky would also be a decent source (minus all the preservatives).
You don't ever need to feel full, but do not let yourself get hungry under any circumstances. If I start to feel sleepy, it's a good indication that my brain is starved for energy (in the form of glucose). Grazing on any source of protein will help you stay alert FAR longer than if you had sugars...I am hypoglycemic (my blood sugars dip too low), and my body is *very* sensitive to this. Protein helps a TREMENDOUS amount, and is released into the bloodstream far more slowly than pure sugar. All you need is a few cubes of cheese, a spoonful of yogurt every 15-20 minutes (or more), etc.
In addition, I have also heard that Vitamin C also helps. I have no clue how, but when I find out more I'll add the info. Emergen-C has been recommended to me.
Naps (Sleep)
Ok. This is a point where some of you may disagree with me. Many times I've advocated naps and many people tell me, "Oh, that doesn't work for me," or "...if I dare take a nap I'll fall asleep for hours!" I could use some more information on this from the nay-sayers of napping - because I don't really understand what's so difficult about taking a nap. My concern to you: if you're falling asleep within *five* minutes...you seriously need to be getting more rest! Ideally, it should take up to 20-25 minutes for a rested person to fall asleep. Americans just DON'T get enough sleep, period - and it's killing our ability to be productive (The Ingenuity Gap, don't know the author).
The way I typically do things:
With some form of alarm in place, I will:
- take a 5-10 minute nap every hour at the beginning of the night
- take a 10-15 minute nap every hour through the end of the night
- take a 45 minute nap every 4 hours for a BIG boost in alertness
Ideally; taking a nap is just shutting your eyes for a while. Occasionally, I've started dreaming, but when I've limited the time to under 45 minutes, I don't remember ever missing my alarm. Even 15 minutes is plenty. Now - you may be screaming at me right now, "ARE YOU CRAZY? THIS IS CUTTING INTO MY TYPING TIME!" Yes, it does - for now...but carefully managing your sleep at the BEGINNING of the night is going to grant you a minimum of 4-6 productive hours later.
According to You, The Owner's Manual, a stopgap measure in situations you *can't* sleep in is to sleep 15 minutes every 4 hours. This can be done for up to four days without trouble.
Just make sure you've got an alarm. I typically don't fall asleep, and sometimes my thoughts will drift during the entire nap, but that's totally okay. It's even better when, as you relax, you can feel your mind go fuzzy for a while. Those naps are SUPER energizing. The only requirement is that you close your eyes for the whole nap. If you fear you'll fall asleep, lie down on the floor with a jacket/bookbag as a pillow or something - just don't crawl into bed. It's better if you're in a public setting (just make sure you save your work before you nap so the labs don't log you off!), because it's harder to get *too* comfortable.
Stimulants
Ahh...chemical sleep in a can/pill/mug. Nectar of the gods! Basically, because stimulants increase your metabolism of food, you need to watch your food intake more closely when you use them; particularly caffeine, which crashes blood sugars, causing fatigue. My best guess is that energy drinks - some of which also contain caffeine - are the same way. Basically, my rule of thumb here is NO STIMULANTS BEFORE 2 AM.
While caffiene causes some positive feedback loops in the brain (I don't remember where I read this, but these effects can be felt up to 10-12 hours), it actually lasts only about 3 hours in the system. You're best off waiting as late as possible to start in with them. Once you've used them, DO NOT NEGLECT YOUR NAPS. Your heart will pound (especially if you've combined caffeine with prescription stimulants), but the nap will still do its job.
Prescription stimulants (for those with legal prescriptions) are a slightly different story. For those who have them: it's up to you when to use them. I've 'used' my prescriptions late at night for their main purpose for focus (because it's silly to work w/o them), getting the side benefit of staying awake more easily (though I have fallen asleep while on them, lol).
The Following Morning (the aftermath & recovery)
The familiar bloodshot, bleary-eyed aftermath... I can only imagine that you're absolutely exhausted after this ordeal (hopefully it'll take a few hours after you're done to catch up with you, if you've managed your naps right). Continue eating as much protein as you can into the day - just doing that alone has helped me stay surprisingly alert for the following day. If you have to (or can), nap in the afternoon...but try to do it before 4 pm or you *might* have trouble sleeping that night. If you can, exercise in the late afternoon or early evening - that'll finish the knockout blow you need to recover.
Disclaimer: You take this advice at your own risk. You recognize that these methods do carry certain risks; I will not be responsible for any damage/harm caused by using the methods described above. These are meant to be applied in worst-case scenarios if you have no other choice, and can lead to serious long term consequences if abused.
That being said, I wish you all the best of luck with your projects! Leave comments and suggestions (and donations if possible) ;) about what worked and what didn't work for you. I will likely create another post to specifically ask about napping strategies and habits. Take care and good luck!
Vending Machine Nutrition
Everybody knows that it's important to have a good diet, in order to be successful. But what are you supposed to do when it's three o'clock in the morning, you're hungry, and you only have access to a vending machine? Not very many people have addressed how to eat when you don't have many options. If you're stuck on campus without access to a car, all the cafes are closed, and you need to get a paper done in the next five hours, what are you supposed to eat?
If you notice yourself starting to sag, and you don’t have or want to use stimulants (adderall, ritalin and the like) to help you out for a short burst of time (like for classes or assignments shorter than 2 hours), pure sugar is an OK substitute if used properly. Sleep is important, so I advise against eating much chocolate or using soft drinks for sugar - especially those with caffeine, because caffeine is so disruptive to sleep (AND causes blood sugars to fall faster - exactly what we’re trying to avoid). Most energy drinks are the same way.
Research is being done on the glucose uptake in brains of people with ADHD - those studies have suggested that glucose uptake is reduced up to 20% from other brains. Why not replace that sugar? The benefit of sugar (and high GI snacks) is that it is extremely fast acting. The drawback of sugar is that it’s extremely fast acting, and if you have blood sugar problems, can cause way more harm than good if you’re not careful. In addition, unlike muscles (which can burn stored fat, etc), the brain does NOT have any reserves of energy; it pulls ALL of its energy directly out of the sugars in the bloodstream [I believe I read this in You, The Owner's Manual, but I could be wrong].
Warning: A diet full of high GI foods (those with simple carbs) are linked to numerous problems later on in life (Read Sugar, Sleep, and Survival for a better idea); do not use sugars as an everyday thing, but only in emergencies.
The trick is to eat just enough to give you a boost, without taking you over the top. You must pace your intake to avoid a sugar high. If you don’t, and you eat it in a burst, you’ll get exactly that - a huge burst of energy followed by a drowsy, non-functional sugar crash. You must eat slowly, and methodically to provide just enough fuel to keep your brain on full alert.
With vending machines, I’ve discovered that a bag of Skittles appear to be an excellent pure-sugar option - they’re small and there are lots of them in a bag, so it’s easy to keep track of how much you’re eating. What’s worked for me is to eat 3-5 Skittles every 5-10 minutes. Resting, your body burns roughly 1-1.5 calories per minute - eating at this rate roughly replenishes the calories lost by sitting in class (or in front of the computer), keeping enough sugar in your brain at all times to function. A vending machine sized bag of Skittles (250 calories worth) should last about 3 hours.
I would advise eating a little protein with the sugar, especially when you start your run - protein lasts longer and can temper the downsides of the sugar. The whole goal is to prevent a blood sugar crash, which will ruin everything.
If you need to focus for longer than three hours, proteins and lower GI snacks are a much wiser option. Many vending machines have nuts of some sort - those are a good option (in spite of the fat). Snickers bars have a lower GI than most other candies, and are a good option.
I have not covered chocolate in this section because I avoided using it (experimenting with it) to stay awake. Chocolate is a much more complicated substance than sugar is - sugar is readily absorbed by the body, and its effect is easiliy measured, controlled, and predictable. Chocolate also contains caffeine, fat, and some amount of protein; all of which affect the body differently.
I will discuss caffeine and sleep in a different post.
Note: This worked for me - I don't know offhand whether or not this will work for everyone...I need your help to let me know if this has worked for you. Post comments - what you used, how long you ate it for, and how fast you ate it...and of course, whether or not it worked. I used Skittles because they're pure sugar, and come in small, easiliy measurable units. Gummy bears will also work. Just be careful you don't average much more than 2 calories per minute while eating, or it's gonna hit you 20-30 min after you run out of fuel.
If you're sleep deprived...that'll affect how well this works, and sleep deprivation contributes to insulin resistance (meaning your body will have a harder time absorbing the sugars in your blood), as well as making the final 'crash' even more severe [read "You, The Owner's Manual," among many other books, for more details].
If you notice yourself starting to sag, and you don’t have or want to use stimulants (adderall, ritalin and the like) to help you out for a short burst of time (like for classes or assignments shorter than 2 hours), pure sugar is an OK substitute if used properly. Sleep is important, so I advise against eating much chocolate or using soft drinks for sugar - especially those with caffeine, because caffeine is so disruptive to sleep (AND causes blood sugars to fall faster - exactly what we’re trying to avoid). Most energy drinks are the same way.
Research is being done on the glucose uptake in brains of people with ADHD - those studies have suggested that glucose uptake is reduced up to 20% from other brains. Why not replace that sugar? The benefit of sugar (and high GI snacks) is that it is extremely fast acting. The drawback of sugar is that it’s extremely fast acting, and if you have blood sugar problems, can cause way more harm than good if you’re not careful. In addition, unlike muscles (which can burn stored fat, etc), the brain does NOT have any reserves of energy; it pulls ALL of its energy directly out of the sugars in the bloodstream [I believe I read this in You, The Owner's Manual, but I could be wrong].
Warning: A diet full of high GI foods (those with simple carbs) are linked to numerous problems later on in life (Read Sugar, Sleep, and Survival for a better idea); do not use sugars as an everyday thing, but only in emergencies.
The trick is to eat just enough to give you a boost, without taking you over the top. You must pace your intake to avoid a sugar high. If you don’t, and you eat it in a burst, you’ll get exactly that - a huge burst of energy followed by a drowsy, non-functional sugar crash. You must eat slowly, and methodically to provide just enough fuel to keep your brain on full alert.
With vending machines, I’ve discovered that a bag of Skittles appear to be an excellent pure-sugar option - they’re small and there are lots of them in a bag, so it’s easy to keep track of how much you’re eating. What’s worked for me is to eat 3-5 Skittles every 5-10 minutes. Resting, your body burns roughly 1-1.5 calories per minute - eating at this rate roughly replenishes the calories lost by sitting in class (or in front of the computer), keeping enough sugar in your brain at all times to function. A vending machine sized bag of Skittles (250 calories worth) should last about 3 hours.
I would advise eating a little protein with the sugar, especially when you start your run - protein lasts longer and can temper the downsides of the sugar. The whole goal is to prevent a blood sugar crash, which will ruin everything.
If you need to focus for longer than three hours, proteins and lower GI snacks are a much wiser option. Many vending machines have nuts of some sort - those are a good option (in spite of the fat). Snickers bars have a lower GI than most other candies, and are a good option.
I have not covered chocolate in this section because I avoided using it (experimenting with it) to stay awake. Chocolate is a much more complicated substance than sugar is - sugar is readily absorbed by the body, and its effect is easiliy measured, controlled, and predictable. Chocolate also contains caffeine, fat, and some amount of protein; all of which affect the body differently.
I will discuss caffeine and sleep in a different post.
Note: This worked for me - I don't know offhand whether or not this will work for everyone...I need your help to let me know if this has worked for you. Post comments - what you used, how long you ate it for, and how fast you ate it...and of course, whether or not it worked. I used Skittles because they're pure sugar, and come in small, easiliy measurable units. Gummy bears will also work. Just be careful you don't average much more than 2 calories per minute while eating, or it's gonna hit you 20-30 min after you run out of fuel.
If you're sleep deprived...that'll affect how well this works, and sleep deprivation contributes to insulin resistance (meaning your body will have a harder time absorbing the sugars in your blood), as well as making the final 'crash' even more severe [read "You, The Owner's Manual," among many other books, for more details].
Tuesday, March 27, 2007
A brief introduction
I posted this on Facebook way back in November, and it gives a pretty good idea what this blog is about:
That was just about five months ago, and my goals are still the same. I've read countless books on ADHD since my high school years, and have read books on many other subjects as well. I like to synthesize and fuse related knowledge about different subjects, and combine it all into a useful, usable, understandable form. I expect my blog to express this. If you have any questions, by all means leave posts/comments/messages! :)
I'm seriously looking at a career as a performance coach, specifically for people with ADD/ADHD. I happened upon an international coaching organization earlier today, which I am DEFINITELY looking into!
Specifically, I'm looking at helping people with ADD/ADHD struggles get through their grinds...ADD + depression, how to salvage a crisis (OMFG I HAVE 5 HOURS TO WRITE 10 PAGES! that kind of thing), and how to concentrate for short bursts without prescription stimulants. Naturally this focuses on those who are working their way through college, but hey, it can still help those in the working world too.
Even if you don't have ADD/ADHD, the shortcuts I've learned through my own spectacular mess-ups (and there are many of those lol), disasters, and crises can still help you out. I don't wish anybody to constantly live in a crisis like I did during college. It REALLY wore me out! At least my methods can offer temporary relief...long enough for you to get your act together (and hopefully not need to call on me again). I have read so much about ADD/ADHD, habits of good leadership/effectiveness, and nutrition that I can suggest temporary solutions to help you escape a crisis AND long-term solutions to keep you stable once you recover.
I've hit rock bottom a couple times, so I know what it's like to be stuck in the trenches. It's not pleasant, but it IS survivable and I will help you get through it.
Message or call me if you have any questions or need help figuring out what to do in a crisis. Crisis management is my specialty, and I'm gathering information on the subject. :)
In other words, simply asking me for advice will give me valuable information and feedback on my methods and help ME refine the tools I already have, as well as add new ones. I may soon start a 'research' blog for this.
Thanks!
That was just about five months ago, and my goals are still the same. I've read countless books on ADHD since my high school years, and have read books on many other subjects as well. I like to synthesize and fuse related knowledge about different subjects, and combine it all into a useful, usable, understandable form. I expect my blog to express this. If you have any questions, by all means leave posts/comments/messages! :)
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