The ability to begin projects without undue procrastination in an efficient or timely fashion. Can you start a chore or task right after instructions are given? Do you start tasks last minute because you need the extra stress to start?

Your task initiation score of %%YOUR_SCORE_CATEGORY_Task Initiation%% indicates this is a weaker area.  Task initiation is a critical component of executive function skills and your ability to start a task or activity and sustain the effort required to complete it brings many benefits, including building confidence. In adults, task initiation can be challenging due to various reasons, including procrastination, overwhelm and perfectionism. 

Here are some tips to strengthen your task initiation skills;

• Follow the guidance that 'if it can be done in a minute, it gets to be finished'
• Break down the task and create milestones with dates, so the task doesn't feel so big
• Attach the task to an existing habit, so you have a cue or prompt 

Bonus tip -  Get accountable by using tools like FLOWN to body double [full disclaimer: this is my referral link, you don't pay extra but I get a gift for referring you from FLOWN]

The ability to begin projects without undue procrastination in an efficient or timely fashion. Can you start a chore or task right after instructions are given? Do you start tasks last minute because you need the extra stress to start?

Your task initiation score of %%YOUR_SCORE_CATEGORY_Task Initiation%% indicates this is a stronger area.  Task initiation is a critical component of executive function skills and your ability to start a task or activity and sustain the effort required to complete it brings many benefits, including building confidence. In adults, task initiation can be challenging due to various reasons, including procrastination, overwhelm and perfectionism. 

Keep up the good work by getting accountable by using tools like FLOWN to body double [full disclaimer: this is my referral link, you don't pay extra but I get a gift for referring you from FLOWN]

So you set a goal, but are you able to follow through to the completion of the goal, and not be put off by or distracted by competing interests? An example is earning and saving money over time to buy something important (delayed gratification). Your score of %%YOUR_SCORE_CATEGORY_Goal-Directed Persistence%% out of 21 indicates this is a weaker area of yours.

Here are some tips to strengthen your goal-directed persistence;
      

1. Break Your Goals Down into Achievable Steps
Breaking down your goals into smaller, achievable steps can make them less overwhelming and easier to manage. This can also help you stay motivated by giving you a sense of progress as you complete each step.

2. Identify Potential Obstacles
Take some time to think about potential obstacles that may arise as you work towards your goals. This will help you prepare for challenges and setbacks and can help you stay motivated when things get tough.

3. Create a Plan to Overcome Obstacles
Once you've identified potential obstacles, create a plan to overcome them. This can include developing new skills, seeking advice from others, or simply finding ways to stay motivated when things get tough.

Your score of %%YOUR_SCORE_CATEGORY_Stress tolerance%% out of 21 is your ability to thrive in stressful situations and to cope with uncertainty, change, and performance demands.

Stress tolerance is a key attribute that enables individuals to remain calm and level-headed in high-pressure situations. It is a skill that can be developed through practice and experience. Those with high levels of stress tolerance are better able to manage their emotions and respond to challenges effectively. This can lead to better decision-making, improved job performance, and greater overall well-being. Developing stress tolerance requires self-awareness, effective communication, and the ability to manage and regulate emotions. By cultivating stress tolerance, individuals can become more resilient and better equipped to handle the demands of modern life.

Here are some tips to strengthen your stress tolerance skills;

1. Practice Gratitude
Gratitude is a powerful tool for reducing stress and boosting your mood. By focusing on the things you're grateful for, you can shift your mindset from one of stress and worry to one of positivity and appreciation. Try writing down three things you're grateful for each day, and take a moment to reflect on them.

2. Connect with Others
Human connection is essential for managing stress. Whether it's spending time with friends and family, joining a support group, or volunteering in your community, make an effort to connect with others on a regular basis. This can help to reduce feelings of isolation and loneliness, and it can also provide a valuable source of emotional support.

3. Take Breaks
Taking breaks throughout the day is important, especially when you're feeling stressed. Whether it's taking a quick walk around the block, listening to music, or doing a few minutes of deep breathing, find ways to give yourself a mental and physical break throughout the day.

The capacity to think before you act – this ability to resist the urge to say or do something allows us the time to evaluate a situation and how our behaviour might impact it. It would be demonstrated by accepting feedback without arguing but instead calmly responding instead of reacting.

Here are some tips to strengthen this area...

1. Moving Meditation
Moving meditation can also help you to calm your mind and focus your thoughts. This can be particularly helpful when you struggle to respond due to distraction or lack of concentration.

2. Role-Playing
Role-playing can help you to practice responding in different scenarios. This can be particularly helpful if you struggle with social situations or have a specific situation you need to prepare for.

3. Nutrition
Eating a healthy, balanced diet can help you to feel more energised and focused. This can be particularly helpful if you struggle with responding due to fatigue or lack of concentration.

Your ability to manage emotions to achieve goals, complete tasks, or control and direct behaviour is one of your weaknesses, indicated by your score of %%YOUR_SCORE_CATEGORY_Emotional Control%% out of 21. Having the ability to recover from a disappointment in a short time or manage the anxiety of a game or test and still perform is an area of strength that can help you progress with your goals in life.

Here are some tips to strengthen your emotional control skills;

1. Heal your triggers
Avoiding triggers that cause negative emotions can help you control them better, but it also makes your world smaller. If certain situations or people consistently cause negative emotions, learn how to do shadow work so that other peoples behaviours don't impact your emotions 

2. Express your emotions
Bottling up your emotions can lead to feelings of resentment and anger. Expressing your emotions in a healthy way, such as talking to a friend or journaling, [hint the rejection sensitivity journal for ADHD] can help you manage them better.

3. Get enough sleep
Lack of sleep can lead to increased stress and negative emotions. Getting enough sleep is essential for emotional control.

Your ability to manage emotions to achieve goals, complete tasks, or control and direct behaviour is one of your strengths, indicated by your score of %%YOUR_SCORE_CATEGORY_Emotional Control%% out of 21. Having the ability to recover from a disappointment in a short time or manage the anxiety of a game or test and still perform is an area of strength that can help you progress with your goals in life.