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Faster Than Normal

Faster Than Normal

Turbocharge Your Focus, Productivity, and Success with the Secrets of the ADHD Brain
作者 Peter Shankman 2017 256 页数
3.90
1k+ 评分
9 分钟
Listen to Summary (9 分钟)

重点摘要

1. 多动症是一种天赋:拥抱你比正常人更快的大脑

“多动症不是一种诊断,而是一种天赋。”

重新定义你的视角。 多动症不是一种残疾,而是一种独特的优势,它能带来更高的创造力、超强的专注力和非传统的思维方式。许多成功的企业家、创新者和历史上的领导者可能都有多动症,他们利用比正常人更快的大脑改变了世界。

认识你的优势。 多动症患者通常在以下方面表现出色:

  • 产生创新的想法
  • 连接看似无关的概念
  • 在高能量环境中茁壮成长
  • 快速适应变化
  • 创造性和非传统的思维

通过理解和拥抱这些优势,你可以利用多动症在生活的各个方面取得巨大成功。

2. 创建仪式,而不是决心,以利用多动症

“仪式是多动症患者的圣杯。”

建立一致的习惯。 与短暂的决心不同,仪式是深深植根于行为中的,随着时间的推移变得自然而然。对于多动症患者来说,建立仪式对于保持专注和生产力至关重要。

要创建有效的仪式:

  1. 从一个积极的目标开始
  2. 从期望的结果倒推
  3. 建立防止脱轨的安全措施
  4. 想象自己实现目标的情景

例如:早起的仪式

  • 设定一致的就寝时间和起床时间
  • 使用智能照明模拟日出
  • 将闹钟放在房间的另一边
  • 为坚持仪式奖励自己

通过将期望的行为转变为自动化的例行程序,你可以绕过常常让多动症患者绊倒的决策过程。

3. 定期锻炼以提高专注力和创造力

“当你有多动症时,你的一切都与感觉有关。”

优先考虑身体活动。 定期锻炼对于管理多动症症状和提高整体认知功能至关重要。它自然增加大脑中的多巴胺、血清素和肾上腺素水平,从而增强专注力和创造力。

将锻炼融入你的日常生活:

  • 每天至少进行20分钟的身体活动
  • 选择你喜欢的活动以保持一致性
  • 将锻炼作为一天中的“多巴胺休息”
  • 考虑早晨锻炼以为一天定下积极的基调

记住,目标不一定是高强度的锻炼,而是持续的运动。即使是短暂的活动,如爬楼梯或在任务之间做跳跃运动,也能显著影响你的大脑化学并改善多动症症状。

4. 简化环境以减少干扰

“杂乱只是等待发生的干扰。”

整理你的空间。 对于多动症患者来说,干净、有序的环境对于保持专注和生产力至关重要。减少物理和数字杂乱以减少潜在的干扰。

简化策略:

  • 定期清理不必要的物品
  • 实施“进一出一”的新购买政策
  • 数字化文件和照片
  • 为必需品创建指定空间
  • 使用应用程序和工具组织数字文件和信息

拥抱极简主义。 考虑采用极简主义生活方式,以减少决策疲劳并保持无杂乱的环境。这种方法可以帮助你专注于真正重要的事情,避免与多动症相关的过度压力。

5. 建立不可否认的生活规则以管理多动症

“要真正与多动症共存,你必须有规则。”

创建不可协商的准则。 建立明确、坚定的规则可以帮助管理多动症症状并提高整体生活质量。这些规则应根据你的具体需求和挑战量身定制。

示例生活规则:

  1. 尽可能消除选择(例如,简化衣橱)
  2. 保持良好的饮食和一致的饮食习惯
  3. 优先考虑睡眠并保持一致的睡眠时间表
  4. 定期锻炼,最好在户外

坚持你的规则。 将这些准则视为不可协商的,以在生活中创造结构和稳定性。虽然一开始可能感觉有些限制,但坚持这些规则最终可以通过最小化多动症的负面影响带来更大的自由和成功。

6. 识别并避免多动症触发因素

“触发因素不尊重你,它们是来找你麻烦的。”

认识你的脆弱点。 多动症触发因素是可以加剧症状并导致负面结果的情况、行为或环境。识别这些触发因素对于有效管理多动症至关重要。

常见的多动症触发因素:

  • 杂乱或无序的空间
  • 缺乏结构或例行程序
  • 过多的选择或决策
  • 压力和情绪动荡
  • 某些食物或物质(例如,咖啡因、酒精)

制定应对策略。 一旦你识别出触发因素,创建具体的计划来避免或减轻它们的影响。这可能包括:

  • 实施组织系统
  • 建立明确的界限和例行程序
  • 练习压力管理技巧
  • 做出饮食改变
  • 寻求亲人或专业人士的支持

通过主动应对触发因素,你可以更好地控制多动症症状并改善整体健康。

7. 利用数字和模拟工具提高生产力

“使用应用程序和其他工具不是‘作弊’,也不是‘软弱’。”

拥抱科技。 利用数字工具和应用程序来简化任务、改善组织和提高生产力。这些工具可以作为外部记忆辅助工具,帮助管理与多动症相关的挑战。

必备的生产力工具:

  • 日历应用程序(例如,Google Calendar)
  • 任务管理应用程序(例如,Wunderlist,Trello)
  • 笔记应用程序(例如,Evernote,OneNote)
  • 专注应用程序(例如,Forest,Freedom)
  • 时间跟踪应用程序(例如,RescueTime)

不要忽视模拟方法。 虽然数字工具很强大,但传统的笔纸技术也可以有效管理多动症。考虑使用:

  • 实体计划本或子弹日记
  • 用于视觉组织的白板
  • 用于提醒的便签
  • 用于提高专注力的玩具

关键是尝试各种工具,找到最适合你具体需求和偏好的组合。

8. 与亲人有效沟通多动症

“我们所做的一切都不是恶意的或有意伤害的。”

促进理解。 关于多动症的开放和诚实的沟通对于维持健康的关系至关重要。帮助亲人了解与多动症相关的挑战和优势,以建立同理心和支持。

有效沟通的技巧:

  • 向亲人普及多动症知识
  • 透明地表达你的挣扎和需求
  • 建立明确的期望和界限
  • 为讨论多动症相关问题开发共享词汇
  • 一起庆祝成功和进步

练习积极倾听。 对于多动症患者来说,在对话中做出有意识的努力去倾听和参与是至关重要的。实施以下策略:

  • 复述以确保理解
  • 提问以澄清
  • 在重要讨论中尽量减少干扰
  • 使用非语言线索表示参与

通过改善沟通,你可以加强关系,并为管理多动症创造更支持的环境。

9. 在学术和职业环境中将多动症转化为超能力

“一旦我找到了一些保持正轨的生活规则,作为一个拥有比正常人更快大脑的科学家变得非常棒。”

利用多动症的优势。 在学术和职业环境中,适当管理的多动症可以成为一个重要的资产。创造力、超强专注力和非传统思维等特质可以带来卓越的成就。

成功策略:

  • 识别并专注于与你的优势相符的任务
  • 将大型项目分解为较小、可管理的任务
  • 通过创建人工时间压力来利用截止日期
  • 寻找允许多样性和创新的角色
  • 建立导师和同事的支持网络

管理冒名顶替综合症。 许多高成就的多动症患者都在与冒名顶替综合症作斗争。通过以下方法应对这些感觉:

  • 承认你的成就
  • 重新定义负面的自我对话
  • 寻求可信来源的反馈和验证
  • 拥抱你独特的视角和贡献

通过将多动症作为一种超能力,你可以在学术和职业环境中脱颖而出,在你选择的领域做出重大贡献。

最后更新日期:

FAQ

What's "Faster Than Normal" about?

  • Focus on ADHD as a Gift: "Faster Than Normal" by Peter Shankman explores how ADHD can be a unique advantage rather than a disadvantage, offering insights into how individuals with ADHD can harness their fast-paced brains for success.
  • Personal Experiences: The author shares his personal journey with ADHD, detailing how it has contributed to his achievements in business and life.
  • Practical Strategies: The book provides practical strategies and life hacks for managing ADHD effectively, emphasizing the importance of structure, routine, and self-awareness.
  • Inspiration and Empowerment: It aims to inspire and empower those with ADHD to embrace their differences and use them to their advantage.

Why should I read "Faster Than Normal"?

  • Empowerment for ADHD Individuals: If you or someone you know has ADHD, this book offers a positive perspective and practical advice on leveraging ADHD traits for success.
  • Unique Insights: Peter Shankman provides unique insights from his own life, making the book relatable and engaging for readers with similar experiences.
  • Actionable Tips: The book is filled with actionable tips and strategies that can be implemented immediately to improve focus, productivity, and overall well-being.
  • Broader Understanding: It helps readers without ADHD understand the condition better, fostering empathy and support for those who have it.

What are the key takeaways of "Faster Than Normal"?

  • ADHD as a Superpower: ADHD can be a superpower when managed correctly, offering unique advantages in creativity, problem-solving, and energy.
  • Importance of Structure: Establishing routines and eliminating unnecessary choices can significantly enhance productivity and focus for individuals with ADHD.
  • Exercise and Diet: Regular exercise and a healthy diet are crucial for managing ADHD symptoms and maintaining mental clarity.
  • Self-Awareness and Adaptation: Understanding personal triggers and adapting strategies to manage them is essential for thriving with ADHD.

How does Peter Shankman suggest managing ADHD in "Faster Than Normal"?

  • Create Rituals: Shankman emphasizes the importance of creating rituals instead of resolutions to build consistent habits that support ADHD management.
  • Eliminate Choices: Reducing unnecessary choices in daily life can help minimize decision fatigue and improve focus.
  • Exercise Regularly: Incorporating regular physical activity is highlighted as a key strategy for boosting dopamine levels and enhancing concentration.
  • Use Technology Wisely: Leveraging digital tools and apps can help organize tasks, manage time, and reduce distractions.

What are some of the best quotes from "Faster Than Normal" and what do they mean?

  • "ADHD isn’t a diagnosis, it’s a gift." This quote encapsulates the book's central theme that ADHD can be a powerful asset when understood and managed effectively.
  • "You’re not broken. You’re not damaged." Shankman reassures readers that having ADHD does not mean they are flawed, but rather uniquely equipped with a faster brain.
  • "Eliminate choice whenever possible." This advice highlights the importance of reducing decision-making to conserve mental energy and maintain focus.
  • "Exercise isn’t just good for the body; it’s essential for the ADHD brain." This emphasizes the role of physical activity in managing ADHD symptoms and improving mental health.

How does "Faster Than Normal" redefine ADHD?

  • Positive Reframing: The book reframes ADHD from a disorder to a unique advantage, focusing on the strengths it can bring.
  • Success Stories: Shankman shares success stories of individuals who have thrived because of their ADHD, not despite it.
  • Practical Advice: It provides practical advice on how to harness the ADHD brain's potential for creativity and productivity.
  • Empowerment: The book empowers readers to embrace their ADHD traits and use them to achieve personal and professional success.

What practical strategies does Peter Shankman offer in "Faster Than Normal"?

  • Routine and Structure: Establishing a consistent daily routine to minimize distractions and enhance focus.
  • Exercise and Nutrition: Prioritizing regular exercise and a balanced diet to support brain function and energy levels.
  • Digital Tools: Utilizing apps and technology to organize tasks, manage time, and reduce clutter.
  • Self-Monitoring: Being aware of personal triggers and implementing strategies to avoid or manage them effectively.

How does Peter Shankman use his personal experiences in "Faster Than Normal"?

  • Relatable Stories: Shankman shares personal anecdotes that illustrate both the challenges and advantages of living with ADHD.
  • Success Examples: He discusses how ADHD has contributed to his success in business and personal life, providing inspiration for others.
  • Trial and Error: The book includes examples of trial and error in managing ADHD, offering insights into what works and what doesn't.
  • Authenticity: Shankman's candid storytelling creates an authentic connection with readers, making the advice more impactful.

What role does exercise play in managing ADHD according to "Faster Than Normal"?

  • Boosts Dopamine Levels: Exercise is highlighted as a natural way to increase dopamine levels, which can improve focus and mood.
  • Enhances Concentration: Regular physical activity is shown to enhance concentration and reduce hyperactivity symptoms.
  • Stress Reduction: Exercise helps reduce stress and anxiety, which can exacerbate ADHD symptoms.
  • Routine Building: Incorporating exercise into a daily routine can provide structure and consistency, benefiting overall ADHD management.

How does "Faster Than Normal" address the challenges of ADHD in relationships?

  • Communication is Key: The book emphasizes the importance of open communication with partners about ADHD-related challenges.
  • Understanding and Empathy: Encourages partners to understand and empathize with the unique traits and needs of someone with ADHD.
  • Shared Strategies: Suggests developing shared strategies to manage ADHD symptoms and improve relationship dynamics.
  • Patience and Support: Highlights the need for patience and support from both partners to navigate the ups and downs of ADHD together.

What are some common misconceptions about ADHD that "Faster Than Normal" addresses?

  • ADHD as a Deficit: The book challenges the notion that ADHD is solely a deficit, instead presenting it as a potential strength.
  • Medication as the Only Solution: Shankman discusses the importance of behavioral strategies alongside medication, rather than relying solely on pharmaceuticals.
  • ADHD as a Childhood Disorder: It addresses the misconception that ADHD is only a childhood disorder, highlighting its impact on adults.
  • Uniform Symptoms: The book explains that ADHD symptoms can vary widely among individuals, requiring personalized management strategies.

How can "Faster Than Normal" help someone without ADHD?

  • Understanding ADHD: The book provides insights into the ADHD experience, fostering empathy and understanding for those with the condition.
  • Productivity Tips: Many of the strategies for managing ADHD, such as routine building and minimizing distractions, can benefit anyone looking to improve productivity.
  • Relationship Insights: Offers valuable advice for supporting loved ones with ADHD, enhancing relationship dynamics.
  • Broader Perspective: Encourages readers to embrace differences and recognize the unique strengths that diverse perspectives can bring.

评论

3.90 满分 5
平均评分来自 1k+ 来自Goodreads和亚马逊的评分.

彼得·尚克曼的《比正常更快》获得了褒贬不一的评价。许多读者欣赏他将多动症(ADHD)正面化为一种潜在的超能力,并认为书中的个人轶事很有共鸣。然而,有些人批评作者的特权视角和对普通读者不切实际的建议。书中提供了关于生产力、锻炼和营养的有用建议,但其方法可能并不适合所有人。总体而言,这本书被认为是一本轻松、有趣的读物,能够提供鼓励和一些管理多动症的实用策略。

Your rating:

关于作者

彼得·尚克曼是一位成功的企业家、畅销书作家和公共演讲者,以其在市场营销和客户服务方面的工作而闻名。他创立了HARO(Help a Reporter Out),一个彻底改变记者寻找消息来源的平台。尚克曼还是一名铁人三项运动员和持证跳伞员。他三次被诊断为多动症(ADHD),并利用这一状况取得了职业上的成功。现在,他主持“Faster Than Normal”播客,专注于将多动症视为一种潜在优势。他的个人多动症经历为他的写作和演讲提供了灵感,在这些场合中,他分享了如何利用这种独特特质的策略。

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