Organizing Tips for ADHD Adults Who Feel Unmotivated: Pivoting from procrastination to productivity

ADHD adult looking sad and unmotivated as he stares at a big pile of dishes in the sink.Do you see a pile of unfolded laundry, turn around, and run away? Are you feeling like your get-up-and-go took off and left for Bermuda? If so, you share something in common with many other adults with ADHD: avoiding unpleasant activities that lack interest. That is, until you can’t put them off any more. Sometimes you just don’t feel like doing the ‘have-to’ thing. You’re tired; the task seems insurmountable; it’s boring to stop what’s fun. Whatever the reasons are, many people right now are feeling resilience fatigue and struggling with productivity. Here are my organizing tips for ADHD adults who are ready to pick themselves up and pivot to more productivity.

Shifting your perspective to give yourself a chance

While procrastination can be debilitating, the negative self-talk about your lack of motivation, disorganization and overwhelm can be downright toxic. When your inner critic rages at you for all of the things you aren’t doing, and all of the ways that you don’t measure up, gathering up whatever strength you have to initiate anything seems impossible. You may feel hopeless and stuck. Here’s the good news: you can change your circumstances by shifting your perspective. Instead of repeating what’s wrong with you, or what you can’t do, what would it be like to think about something that you are good at? Something that you like to do? What’s one small action that you could take to begin?

Utilize incentives to get moving

This weekend, when the temperatures soared into the eighties in Massachusetts. I had no choice but to tackle my closets. I needed shorts and tee shirts instead of my turtlenecks and corduroys. Moving my clothes twice a year is one of my all-time dreaded tasks, but it has to get done. Organizing basket of dirty laundryTo make matters more complicated, this year I decided to get rid of stuff that I haven’t worn in the past three years or more. It was torturous. But by Sunday, I had two kitchen garbage bags full of clothes to sell or give away. Sure, I felt good, but it was super tough going at times. I even cried once. How did I manage to accomplish this? By breaking the onerous chore into separate categories: shirts, pants, skirts, sweaters and socks, and doing one type of clothing at a time. By rewarding myself with breaks outside, a long bike ride, phone calls with friends and an iced coffee with a cookie. Incentives were key. I’m sharing this story not to brag, but to make a point. Everybody struggles with doing unpleasant, boring tasks sometimes.

The three types of procrastination

  1. Perfectionism“I have to get it right or I won’t do it”
  2. Avoidance“I hate doing this thing, it seems impossible, so why bother trying?”
  3. Productive“I’m going to do other things that need to get done and feel good but staying away from the bigger thing that I don’t like.”

Procrastination tips for ADHD adults

1. Reflect on your own patterns of procrastination

Take some time to consider the ways that you procrastinate. Do any of the three types of procrastination (perfectionism, avoidance, productive) resonate with you in particular? Does more than one? Which thoughts or beliefs come up for you when you think about why you might procrastinate? When you understand your patterns of procrastination, you’ll feel more empowered and be more effective at reducing your delay tactics.

2. Break big tasks into smaller, more manageable tasks

Procrastination is often related to anxiety and a failure mentality. The best way to combat procrastination is to break things down into small, doable chunks that seem more manageable. Breaking things down into parts makes them more manageable to attempt because you are asking yourself to do a tinier task. Looking through a glass divider at an ADHD adult in a gray suit who circled "now" and crossed out the words "later," "tomorrow," and "next week" with black marker on the glass to show motivation and conquering procrastination. Think of something that you are putting off. How can you break this down into little parts and which one piece can you start with? If you still can’t initiate, the part isn’t small enough. Instead of putting all of the socks together, what about just folding one shirt? You might think this is ridiculous: that’s okay, it’s just your inner critic trying to thwart you again. Activate your inner coach instead, and tell that voice to take a seat and zip it while you experiment. This trial approach builds your confidence one step at a time because you are performing something instead of avoiding it.

2. Keep the tasks engaging

Keep yourself engaged in a task by adding something fun to it–music, talking with a friend, co-working. It’s tough for unmotivated ADHD brains to get started on something that seems tedious and boring. What can you do to liven things up a bit? Change the order of tasks, take timed movement and snack breaks, switch locations for working, offer yourself an enticing incentive or find an accountability buddy. Create realistic goals–ones that you can actually meet and want to achieve. 

Organizing tips for ADHD adults

Organizing tasks can be especially daunting for many adults with ADHD. Where to begin? Creating a system and a routine for dealing with your stuff can help you. Here are three organizing tips for ADHD adults to help get you started:

1. Find or make homes for your belongings

My dad always says, “Everything has its place.” I think this helped him know where to put things so he could remember where they were. When you are trying to cope with that pile of gloves, hats and winter scarves, ask yourself: Where can these things live? Use bins or baskets if putting stuff into drawers doesn’t work.

2. Sort through clutter with labeled piles

When dealing with the mail or sorting through a cluttered closet, mark four bags. One is KEEP, one is TRASH, one is GIVE AWAY and one is MAYBE. Sort through your belongings, and, if you need assistance, ask a supportive friend or family member to be your advisor via FaceTime, Zoom or Skype.

3. Move past the negative self-talk

A woman organizing her clothes, folding laundry and smiling at the camera Lastly, reframe the negative names you call yourself. Replace ‘messy’, ‘sloppy’ or ‘being a slob’ with ‘chaotic or  ‘cluttered’ which are much less pejorative. Instead of seeing yourself as someone who is messy, what about reframing yourself as a ‘pile person?’ Maybe you just like your piles. That’s okay, as long as they don’t overwhelm you or lead to hoarding.

Acknowledge your achievements

Motivation benefits from encouragement, so notice your progress! Instead of “why haven’t you finished that?” try acknowledging what you have accomplished with “I’ve gotten started. I threw away the junk mail. Cool.” Lean into your inner coach to keep trying and growing. When you specifically acknowledge your efforts, you nurture your positivity and promote the change you desire. The ideal positivity ratio should be three positives for every negative statement. Is this what you are giving to yourself? Start today by catching yourself doing something you’re proud of, and pivot from disengagement to productivity. Wait, what is that sound? Oh, I think I hear that junk drawer calling your name right now! Good luck, and remember to set up your incentive–your ‘want-to’–first. You got this! Organizing tip for junk drawers: plastic inserted divider tray.


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Lynn C. Davison Q&A with Dr. Sharon Saline: How to Help Our Autistic Young Adults Get Things Done

Video Recording of the Live Q&A on May 13, 2022 with Dr. Sharon Saline and Lynn C. Davison https://www.youtube.com/watch?v=aLXTz2IsLjQ

Dr. Sharon Saline Answers Questions About How to Help Our Autistic Young Adults Get Things Done

“We want to meet our kids where they are. And then I think one of the 12 things that may not be but we want to meet our kids where they are rather than where they think they should be. You know, and I think that this is really a challenge for all of us. Whether we are parenting neurotypical or neurodivergent kids. We want to be able to, we have to be able to put aside the things that we think should be this way or the advice that we have and let kids figure it out.” – Dr. Sharon Saline

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Worried and Watchful: 7 Strategies for Helping Neurodivergent Kids Manage Anxiety

A graphic of 4 illustrated kids managing anxiety, sitting on the ground and looking upset inside gray bubbles Most kids and adults just want their anxiety to go away NOW. As parents, we try to anticipate and cope with the fear of our child or teen by trying to protect them from the pain. I don’t know about you, but this rarely worked in my family because the worries just came back. Instead, anxiety needs to be addressed head on. We have to teach our kids tools to cope with their own worries. Helping kids learn to manage anxiety will help them feel empowered and confident to take risks and meet unforeseen challenges.

Anxiety relief – beyond reassurance

Anxiety loves reassurance because it offers short-term relief from discomfort. However, telling kids that everything will be okay, or not to worry, only increases long-term anxiety. These reassurances don’t work because you are not teaching the necessary coping skills your child or teen actually needs. Instead, everybody benefits when you take a different approach. Although it’s more useful to acknowledge their fears, validate their concerns, and brainstorm solutions–together, let’s face it–this can be a tougher road to travel.  

Neurodivergent kids: From anxious to resilient

Unlike nervousness, which goes away once a skill has been mastered, anxiety can take over a child or teen’s life. Worry differs from anxiety. Worry refers to how we think about something. Anxiety is a physiological response based on negative thoughts and distorted beliefs. We cannot eliminate anxiety; it’s a natural human response that’s evolved for survival. It thrives in the petri dish of natural child development and also in a culture that is obsessed with comparisons and instant gratification. Without useful self-management strategies, and unable to access the internal resources they need, anxious kids can freak out and refuse to do anything. However, they can learn to talk back to worried, negative thoughts. They can also practice relying on past successes for confident choices in the present. These strategies will help them learn how to tolerate the discomfort of not knowing. They can also learn to accept the possibility of disappointment. This is how neurodivergent youngsters develop the resilience that’s crucial for becoming a competent, successful adult.

How ADHD and anxiety differ and relate

Sad and anxious preteen walking alone outside, wiping a tear from her eye Despite misdiagnoses, ADHD differs significantly from anxiety. While kids with ADHD wrestle with organization, working memory challenges and impulse control, kids with anxiety struggle with compulsive, obsessive or perfectionistic behaviors, psychosomatic ailments and debilitating specific phobias. Issues related to food, housing or job insecurity, systemic racism or trauma further intensify anxiety. According to the CDC, approximately 7.1% of children aged 3-17 years old currently have an anxiety diagnosis. But, for 34% kids with ADHD, anxiety is often a frequent companion. Neurological patterns and executive functioning challenges make it harder for kids to manage big feelings. Plus, neurodivergent youngsters often miss visual or auditory cues or misread facial expressions. These challenges can foster social anxiety and social discomfort. Concerns about ‘messing up again’ amp up into persistent worry about the next time that they will (unwittingly) make a mistake, say an unexpected comment or forget something important.

How to respond to your kid’s worries

Anxiety is a shape-shifter. Just when you think you’ve figured out how to deal with one issue, another one pops up. It’s like playing Whack A Mole. To avoid this frustration, you’ve got to step back. See how your youngster’s anxiety operates, and don’t react to the content. Young boy looking upset as his father sits next to him, trying to help him feel better It’s the reaction to the worry–not getting rid of it–that makes the difference. Dismissing concerns (“This isn’t that big of a deal. You’ll be fine.”) doesn’t honor the reality of their worry. It will grow. Reassurance (“Don’t worry, everything will work out.”) also doesn’t provide a lasting solution. That’s because your teen learns to rely on other people making things okay for them, even though no one really can. Instead, validate their concern by saying, “You’re right to be scared. You’re not sure you can handle that. It’s natural to worry in that situation. What else could you say to yourself?” This lets them know that you heard their worry and acknowledge that it’s real, while simultaneously guiding them towards managing it. Practical tools for helping kids manage their own anxiety is what works best to reduce it. Here are 7 strategies to try.

7 Strategies to help neurodivergent kids manage their anxiety

1. Manage your own concerns first

Kids have incredible radar. They easily pick up when their parents are stressed or anxious, and it increases their own distress–consciously or unconsciously. The first step to helps kids manage their anxiety is to lower your own anxiety. Discuss your concerns with your partner, a friend, extended family member or counselor. Write these down, and then strategize responses or to-do action items for each by creating an Anxiety Decelerator Plan. This ADP will help you feel like you have some control. For instance, if your child needs more academic support, you can contact the school to set up a meeting.

2. Identify their worries

We can’t assist kids in turning down the frequency or intensity of their anxiety unless we know what’s causing it. Worried thinking and environmental triggers can set off children and teens. We want to stop this tumble. During your weekly or twice a week check-in meetings (these are a must), explore what might be uncomfortable or uncertain for them. Write these down. Pick one fear together to address first. When its volume is lower, you can pick another. Remember, people can really only change one thing at a time. 

3. Change the relationship to anxiety

Think like Sherlock Holmes, and investigate anxiety like a puzzle. When, where and how does it show up? What are its triggers? Brainstorm with your teen what to say when worry arrives: “Hmm, that sounds like worry. What could you say to size it down?” In addition, separate anxiety from who your teen is. Many kids feel powerless about anxiety and benefit from redefining it as something distinct from who they are.

4. Stay neutral and compassionate without fixing

Father and daughter making pancakes together and smilingMost of the time, your teen needs your support in thinking through responses to tricky situations, but not solving them. (Of course, there will be situations when you must intervene, such as cases of bullying, violence, academic failure or risky behaviors.) Kids of anxious parents are more likely to be anxious themselves. Monitor your reactions about your child’s anxiety, and refrain from discussing your concerns in public. React neutrally, regardless of their irritating, frustrating and sometimes scary behaviors. These behaviors are demonstrating how out of control your child or teen feels inside, which is why anxiety exists in the first place.

5. Start small to build confidence

Anxiety is great at erasing memories of past successes, which is compounded for kids with ADHD and their working memory challenges. Choose a goal that’s within reach, and work on taking a small step first. What would your teen want to do if anxiety wasn’t there? Help them recall times when they took a risk and succeeded. Then, discuss how those strategies can apply to this situation. Offer them language: “I’m willing to feel unsure. I can grab onto my courage and try this.” This helps calm the anxious brain. 

6. Opt for curiosity over anxiety

It’s tough to stand in uncertainty, and, frankly, adolescence is filled with unknowns. Kids often feel a distinct lack of control in their lives, which fuels their anxiety. Instead of worried thoughts, though, you can assist kids to shift to curiosity. Where anxiety shuts youngsters down and predicts negative outcomes, curiosity opens them up to possibilities. Help kids manage their own anxiety by working with them to say: “I wonder about…” rather than “I’m worried about…”

7. Focus on building resilience

Resilience is the antidote to anxiety. When your kids identify strengths and people who care about them, and develop interests, they feel more confident. Find ways to connect on things that matter to them, like a favorite computer game or a funny YouTube video. Nurturing this connection will improve their willingness to work with you in tackling anxiety. Teenage girl standing in front of a brick wall holding up a skateboard


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Live ADHD Webinar and Q&A with Dr. Sharon Saline: "Beyond High School Graduation: How to Help Neurodivergent Teens Prepare for Their Next Chapter" / Wednesday, May 11, 2022, 7:15-8:45pm EDT.

“Beyond High School Graduation: How to help neurodivergent teens prepare for their next chapter”

Wednesday, May 11, 2022, 7:15-8:45pm EDT

Learn more and register here!


Sources: Centers for Disease Control and Prevention. (2022, March 4). Data and statistics on children’s Mental Health. Centers for Disease Control and Prevention. Retrieved May 11, 2022, from https://www.cdc.gov/childrensmentalhealth/data.html. Centers for Disease Control and Prevention. (2021, September 23). Data and Statistics About ADHD. Centers for Disease Control and Prevention. Retrieved May 11, 2022, from https://www.cdc.gov/ncbddd/adhd/data.html.


   

Psychology Today: How Stress and Self-Sabotage Interfere With ADHD Happiness

“Do you notice that when you feel stressed from work, school, or relationships, some of your ADHD symptoms get more intense? When we are stressed, our ​​weakest executive functioning skills are hit first. This means that you may feel flooded by anxiety or anger, or you may panic about estimating and managing time. Perhaps you distract yourself with everything but the task that is actually stressing you out.” Read the full article by Dr. Saline!

“How Stress and Self-Sabotage Interfere With ADHD Happiness”

By Dr. Sharon Saline on Psychology Today

MSN: An ADHD Specialist Explains Why Female Symptoms Are Often Ignored By Professionals Until Later In Life

“Historically, ADHD was been considered a condition for rambunctious little boys who don’t listen to their teachers. However, that stereotype is based mostly upon myth. Plenty of boys with ADHD don’t disrupt class, and little girls can also have ADHD — as can adults. This stereotype isn’t the only reason little girls often grow into adult women without being diagnosed with ADHD, even when their clinical symptoms should have been clear.”

Read the full article on MSN!

“An ADHD Specialist Explains Why Female Symptoms Are Often Ignored By Professionals Until Later In Life” by Dr. Sharon Saline

YourTango: An ADHD Specialist Explains Why Female Symptoms Are Often Ignored By Professionals Until Later In Life

“Historically, ADHD was been considered a condition for rambunctious little boys who don’t listen to their teachers. However, that stereotype is based mostly upon myth. Plenty of boys with ADHD don’t disrupt class, and little girls can also have ADHD — as can adults. This stereotype isn’t the only reason little girls often grow into adult women without being diagnosed with ADHD, even when their clinical symptoms should have been clear.”

Read the full article on YourTango!

“An ADHD Specialist Explains Why Female Symptoms Are Often Ignored By Professionals Until Later In Life” by Dr. Sharon Saline

Consistent Parenting in ADHD Families: A 5-step plan for improving cooperation and communication

mom laughing and hugging teen son and daughterMany parents who are frustrated with their ADHD children come into my office and complain that “No matter what we do, our child doesn’t change. Nothing works.” As I meet with these families, the heart of the problem usually lies with inconsistency. Sometimes parents can create a plan of action to deal with behaviors and stick with it. Other times, they are improvising moment by moment. Too often, they get stuck and feel defeated. With all of these different scenarios, the ADHD kids, who thrive on predictability, can end up feeling confused and unsure of what is expected of them. How can we change these patterns and create more success? Taking a more predictable, consistent approach to parenting will help improve cooperation and communication. 

The pitfalls of inconsistency

confused boy against background of question marksInconsistent parenting reflects mixed messages and unclear rules that evolve over time and unintentionally. It’s not something people decide to do: it frequently occurs because parents are tired, worn down and out of ideas. And for kids with ADHD, a lack of clarity can feel chaotic and stressful, pushing them to act out or melt down. They just don’t know what to do or how to get there. So, it’s up to the parent to provide a better roadmap.

Inconsistent parenting can look like this: 

– One school night, you let your 10 year old ADHD son stay up with you until 11 pm to watch the football play-off game. That way, you didn’t have to miss any of the action while putting him to bed. Yet, a few days later, when he wants to watch a basketball game with you past 10 pm, you refuse.

– You tell your teenage daughter that she will lose her phone for the evening when she doesn’t clean up her room, as you both agreed. But then, you let her keep her phone when she goes out so that you can reach her.

From your child’s point of view, if you can make one exception to a rule, why not another one next time?

Parenting consistency for your ADHD child

mother having conversation with teen son on couchConsistent parenting means having the same consequences for the same behaviors over time—again and again and again. They don’t change and can’t be negotiated. It means that you don’t give your ADHD children and teens consequences that you can’t enforce or remember or don’t want to deal with. ADHD kids need to know what is coming so they can learn from their experiences and start to understand that their actions have effects. This is exactly where their executive functioning skills, like self-regulation, are weak and require additional support. These skills require time and repetition to develop. It’s up to you, the parent, to create the space and opportunity for your child to practice these skills. You can help your ADHD child by setting appropriate limits and meaningful consequences. When your child pushes beyond these limits, the goal is to teach them to make better choices, and not simply dole out punishments. Consistent parenting will allow your child or teen to link their actions to consequences. When kids and teens know what to expect, they feel more secure and are more likely to be cooperative.

5 Steps toward more consistent parenting

parents and two kids jogging in the park You have to lay the foundation for this consistency by establishing clear guidelines for behavior with your child or teen that mean something to them and to you. For example, if they abuse screen time privileges, they lose screen time the following day. Or, if they break a sibling’s toy on purpose, they will need to fix or replace the toy with their allowance money. The process to establish behavioral guidelines for your family is collaborative, but ultimately not democratic. You still have the final and most powerful vote because, after all, you are the responsible adult. How can you begin this process?

Step 1:

Get some paper and a pen, and sit down with your family. Start with a fair assessment of the basic rules. Ask your kids what they think the consequences should be for not following them. Sometimes they will come up with ideas that are far more impactful than you will. 

Step 2:

Pick the top 3 issues that need fixing and create a plan of action for not cooperating. Write everything down. Be clear and specific about what hasn’t been working. Explain that you’re looking to problem-solve, not blame or punish.

Step 3:

Meet alone with your parenting partner (if you have one) and go through this list. Ask yourselves if you can honestly follow through on the consequences and how you can support each other to do so. If you can’t do them, come up with other ideas that you can enact. When it comes to discipline, both you and your partner must be on the same page.

Step 4:

Meet again with the family to go over the plan. Ask your child to repeat it back to you to make sure they “get it.” Post the plan in a place where everyone can see it and refer to it when needed.

Step 5:

Meet once each week for 3 months to check in and see how things are going. Celebrate and continue to encourage any improvements. If no progress is being made, consider making some adjustments to the plan. young boy taking selfie with sister and parents in the park As with all parenting, consistency is a process–there are no quick fixes. When your child sees you holding firm and following through on set expectations, they will, in time, do the same. Greater parenting success comes from clear expectations and predictable consequences.


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Join Dr. Saline’s upcoming live webinar:

Live ADHD Webinar and Q&A with Dr. Sharon Saline: "Beyond High School Graduation: How to Help Neurodivergent Teens Prepare for Their Next Chapter" / Wednesday, May 11, 2022, 7:15-8:45pm EDT.

Watch on Dr. Saline’s YouTube Channel:


 

ADHD Online: Understanding Hyperfocus and How to Make It Work For You

“Usually, hyperfocus happens when you’re doing an activity that you find fun or interesting, explains Sharon Saline, Psy.D., a clinical psychologist, author and speaker. But it can also happen when you’re trying to meet a deadline or work through a task you find boring, according to Susan Ciardiello, Ph.D., LCSW, an ADHD coach and psychotherapist. This is what Saline calls “productive hyperfocus,” and it’s the opposite of scrolling for hours. “In a way, hyperfocus is like sustained attention on steroids,” she says.”

Read the full article on ADHD Online!

“Understanding Hyperfocus and How to Make It Work For You” by Sarah Ludwig Rausch, featuring Dr. Sharon Saline

Intrepid Ed News – Dealing with ‘Back To School’ Anxiety: 5 Tips To Assist Your Child or Teen Make A Smooth Transition

5 Tips to Assist Your Child/Teen With ADHD Make A Smooth Transition: Kids have an incredible radar. They easily pick up when their parents are stressed or anxious, and it increases their own distress, conscious or unconscious. The first step in decreasing the anxiety your child or teen is feeling is to lower your own.

Take a few minutes and discuss your concerns with your partner, a friend, an extended family member, or counselor. Write these down and then strategize responses or to-do action items to each one by creating an “Anxiety Decelerator Plan.” This ADP will help you feel like you have some control.

Read the full article!

“Dealing with ‘Back to School” Anxiety: 5 Tips To Assist Your Child or Teen With ADHD Make A Smooth Transition” by Dr. Sharon Saline

Dr. Sharon Saline

Additude Webinar Replay – Start with ‘Hello’: How to Reduce Social Anxiety and Foster Connections

ADDitude Webinar with Dr. Sharon Saline "Start with Hello: How to Reduce Social Anxiety and Foster Connections."

Start with ‘Hello’: How to Reduce Social Anxiety and Foster Connections

An ADDitude Webinar by Dr. Sharon Saline

Watch the webinar here!

Webinar description:

“Do you hesitate to reach out to old friends — uncertain whether they’re eager to hear from you? Do you seldom make new friends — apprehensive about risking rejection or just too exhausted to invest time and energy in social endeavors? Is speaking in public so uncomfortable that you avoid ordering take-out at your favorite cafe? Are you looking for support to reduce social anxiety? Many adults with ADHD struggle with fears of embarrassment, rejection, or criticism and hold back from participating in the relationships they truly desire. Still others are worried about missing conversational cues, and then being mocked or excluded. During these past two years of pandemic isolation and restrictions, social anxiety and rejection sensitivity have increased across the board. In other words, you may feel alone, but many others are sharing this experience. In this webinar, Dr. Sharon Saline — award-winning author, international speaker, and consultant — will help you to reduce social anxiety and learn to participate in social situations with more confidence and less self-criticism. She will explain how social anxiety works and offer tools for reducing your discomfort while improving your communication skills. You will learn how to initiate and maintain friendships, manage rejection sensitivity dysphoria, and improve your ability to connect with partners, peers, children, and even love interests. By developing resilience and shifting your mindset, you’ll be prepared to head out into the world with courage, authenticity, and concrete techniques.”

In this free, hour-long webinar you will do the following:

    1. Understand how social anxiety and rejection sensitivity dysphoria impact adults and older teens with ADHD
    2. Learn to overcome limiting beliefs and behaviors with practical tools based on cognitive behavioral therapy and mindfulness
    3. Develop effective strategies for managing social situations and personal relationships with ease and confidence
    4. Improve communication skills to engage in clear, appropriate, and meaningful conversations
    5. Explore tools for improving resilience and maintaining a growth mindset.

Watch the webinar here!

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