Resources, tools Archives - Decision Coaching – Ursina Teuscher, PhD

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Attention Span & Productivity – Book Recommendation

My main take-aways from Gloria Mark’s book: “Attention Span”
A Groundbreaking Way to Restore Balance, Happiness and Productivity

In her book “Attention Span“, Gloria Mark explores the impacts of today’s fast-paced technology on our attention spans, productivity, and happiness. She presents a lot of research done both by her own and other teams. Based on that, she offers advice, not only on how to gain more control over our attention, but also on finding balance between productivity and happiness.

Attention Span: A Groundbreaking Way to Restore Balance, Happiness and Productivity by Gloria Mark (2023). [1]

Here are just a few of the findings and insights I found helpful.

Fun facts about attention and productivity
Have our attention spans really decreased?

Maybe you are feeling it yourself? Or maybe you’ve heard humans’

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ADHD Tools – Part 2: Future Time Blindness

Tools and Tricks to Improve Your Executive Functioning
Part 2: Time Blindness and Impulsive Choices

Take care of future self, as Part 2 of ADHD Tools: Future Time Blindness.
In my last post, I wrote about the practice of externalizing memory as an essential part of managing ADHD. Here, I will tackle a different common challenge of ADHD: “time blindness” and impulsive choices.

How Does ADHD Affect Choices About the Future?

ADHD is often associated with difficulties in planning and time management. For example, people with ADHD find it harder than others to estimate time, and to notice how much time passes while they’re doing a task [1, 10, 13].

These practical problems seem to go together with systematic biases in time perspective [8]. For example, one study found adults with ADHD to be more present oriented, and their view of the past as well as the future to be more negative and less positive than that of control participants [2].

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ADHD Executive Functioning Tools – Part 1

Tools and Tricks to Improve Your Executive Functioning
Part 1: External Memory

Would you like to get better at managing your attention and daily choices?

Tools and Tricks to Improve Your Executive Functioning - Bionic Brain

In this and my next post, I will describe practical tools and tricks that can help you manage your time and tasks better, especially if you have ADHD. I’ll explain why these practices are particularly essential for people who struggle with ADHD symptoms. However, many of these self-regulation tools are also good practice for everyone else.

Some Misunderstandings About ADHD

In order to understand how people with ADHD might benefit from specific tricks and tools, let me first address some common misunderstandings about ADHD.

1. The Scope of ADHD – a Deficit in Executive Functioning

The label “Attention-deficit/hyperactivity disorder” (ADHD) has long been criticized for being misleading and insufficient at best [47]. It highlights two specific symptoms,

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Does Positive Thinking Help You Reach Your Goals?

Can positive thinking help you reach your goals? Picture from: https://pxhere.com/en/photo/539763 (Attribution not required)

Can “positive thinking” really help you change your life for the better and reach your goals? Many motivational speakers and writers seem to believe so, but empirical studies reveal a more complicated picture.

If you want to reach your goals, positive thinking seems to come with some pitfalls.

In particular, in her research spanning decades, Gabriele Oettingen and her colleagues have discovered a powerful link between positive thinking and poor performance [e.g., 1 – 5]. Oettingen’s book “Rethinking Positive Thinking: Inside the New Science of Motivation” [6], and her website detail many of these findings. For example, in one study [2] they asked college students who had a crush on someone to engage in future fantasies about them and a person of their romantic interest.

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Event Series: Procrastination and ADHD Follow-Through

Free webinar series with Vicki Lind (MS) and Ursina Teuscher (PhD) on Procrastination and ADHD.

Do you procrastinate? Do you have ADHD? Stalled on a project?

Start 2023 with a clear plan and support by joining my colleague Vicki Lind and me in a webinar series and support hub. Do you struggle with procrastination or ADHD, or know someone who does? Learn more about procrastination and how to beat it, and get the support you need to follow through on your plans.

Vicki and I will teach three free interactive webinars together in January. Each week has a different focus:

Tue Jan 10, 9-10am PST: Support from Your Heart & Head
Tue Jan 17, 9-10am PST: Support from Others: Co-working, Bookending & Rewards
Tue Jan 24, 9-10am PST: Support from Your Tools: Your Calendar,

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Dealing With Regret Part II – Advanced Practice

Picture credit: Ted Eytan

How do we best cope with regret about our past decisions?

In response and as a complement to my last post, I want to offer an “advanced practice” tool to deal with regret.

Regret is a complicated state of mind and often involves a mix of feelings. It’s worth getting clarity about what’s what.

For example, one on my clients gave up an artistic career in favor or a more practical path. The grief she felt about giving up a dream could easily be confused with regret, but it is not the same thing. You can experience negative feelings about the consequences of your choice without regretting the actual choice. Give yourself permission to dislike some of the consequences of your choice, while acknowledging that you chose the best possible path (or what seemed the best possible path at the time you had to make the decision).

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Decision Support Tool: Instructions for Creating a “Value Tree”

Whenever you have a really big decision to make, the best place to start thinking about it is by identifying what really matters – that is, by clarifying your goals and values. To help with that, the exercise of constructing a “Value Tree” is a great decision support tool. Here you can download a set of instructions on how to create your very own value tree (written by myself and Barry Anderson).

The Research

Value trees (also known as “goal hierarchies” in decision theory) are an established method to support decision-making. Their effectiveness has been evaluated by several independent researchers with real career decisions. Those studies have shown that constructing a goal hierarchy leads people to process more information (Aschenbrenner et al., 1980, Paul, 1984), come up with more specific, rather than generic, goals (Teuscher, 2003), and be more satisfied with their decisions (Paul,

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Who Should Make Which Decisions in Your Team?

A practical tool and downloadable template to help determine decision authority.

For the most part, my work focuses on helping people figure out HOW to make good decisions. However, in an organization (or family! or any other group of people), the more urgent and conflict-prone question is often WHO should make which types of decisions, rather than how they should make them.

During a conversation with a client lately, I realized that this, too, is a decision that we can approach with the same frameworks and questions that are helpful for other decisions. In this case, the “alternatives” are people within the organization. In other words, each potential decision-maker is one option, and the main challenge is to define which criteria the decision-maker should fulfill in order to bear that responsibility. Once you have defined those criteria, it becomes much more straightforward to assign the right person the responsibility for any type of decision.

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Beat Procrastination Habits With A Three-step Intervention

Do you want to give your productivity a boost? This three-step intervention can help you diagnose and beat some of your most persistent procrastination habits.

Beat Procrastination Habits: Three Step Intervention

Step 1 – Assessment: Diagnose the Problems

Each person is different. What triggers your procrastination?

Procrastination is at its worst when we’re not aware of it. The first step in this intervention is therefore to increase your awareness of what’s tripping you up. You’ll want to get as much insight into yourself as possible, recognizing any problematic habits, or any patterns in your thoughts and behaviors that are getting in your way.

With that goal, keep a productivity journal to collect some data about yourself. You can download a template here and print it out.

Here is how it works: the night before your workday, write a to-do list and a schedule for the following day.

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How to Manage Stress at Work

If your job is causing you a lot of stress, you’re not alone. In a 2014 survey in the US, almost a third (31%) of the workers reported that they typically feel tense or stressed out during the work day. This number is even higher among millenials (18-34 year old workers) than among any of the older generations.

What are the most common causes for stress at work?

So many issues can cause stress at work. The survey lists the following, with the most commonly experienced stressors on top:

Low salaries
Lack of opportunity for growth and development
Uncertain or undefined job expectations
Job insecurity
Long hours
Too heavy of a workload
Unrealistic job expectations
Work interfering during personal or family time
Lack of participation in decision making
Inflexible hours
Problems with my supervisor
Commuting
Physical illnesses and ailments
Problems with my co-workers
Unpleasant or dangerous physical conditions
Personal life interfering during work hours

Does any of this sound familiar when you think or your own job?

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Productivity Wallpaper

Organize Your Desktop Strategically with this Productivity Wallpaper

Loosely inspired by Eisenhower’s Urgent/Important Principle, I designed a Productivity Wallpaper that you can download here as a template. It is a customized desktop background that helps you stay focused by organizing your tasks in a spatial layout.

The idea is that it gives you room to arrange your documents, folders or apps according to when you want to use them:

In the upper left quadrant of the screen, you would place stuff you need for your most important tasks. By important, I mean tasks that you truly care about, that have long-term significance, and that make your life more meaningful. Typically, those are bigger projects, often without a deadline (because they matter to YOU, more than to other people). They are therefore most in danger of being infringed upon by other people’s more urgent demands.

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The Power of Decision Tables

Have you ever used “pros and cons” lists to help you make difficult decisions? After reading this post, I hope you’ll give up those lists in favor of a much more powerful thinking tool: the decision table.

Here’s how decision tables work, in a nutshell. Rather than making lists, organize all your thoughts and information in the structure of a matrix, of the sort that is sketched below (you can find more detailed instructions, templates, and specific examples here).

As column headers: fill in your evaluation criteria – that is, all the factors that matter for your decision.
As row headers: fill in all your options – that is, your alternatives, or possible courses of action.
Then fill the cells inside the matrix with your “data”: what do you expect from each of your options,

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Infographic: Roadmap for Smarter Decisions

Do you like treasure maps?

I do. So I’ve created one on how to make smart decisions. You can download it directly as a two-page pfd:

Or, find it here among other free resources.

The infographic provides a roadmap and ultra-brief guideline on how to make smart decisions.
It is also available as a large colored post-card, with the map on the front and the step-by-step summary on the back side. I’m happy to give those away, let me know if you’d like one (or more).

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR

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Cravings? How To Stay in Charge

The most frequent New Year’s resolution is to lose weight. However, one thing that gets in the way of the best goals and intentions are cravings. Cravings tell us in a very clear voice what we should do, and they have tremendous motivational force. They often seem to trigger a string of actions as if we were on autopilot – we do whatever they tell us, disregarding our own previous plans.

To help with these moments, I’ve created a visual guideline (you can download it in full size as a pdf, if you click on it):

At first my idea was only to create a reminder for myself, but then I realized it might be helpful for others too, so I turned it into a more self-explanatory and shareable design. It is meant as a quick guide to help you reclaim control over your own decisions – in the heat of those craving moments.

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Infographic: Increase Your Productivity Without Burning Out

Here is a two-sided infographic. Together, the two pages give you a visual summary of my workbook: “Increasing Productivity in Healthy and Sustainable Ways”.

The first page provides an overview of important neurological and psychological findings. Based on those, I suggest best practices grouped along five broad principles.

The second page presents a framework for assessing your own work-habits, trouble-shooting your problems, and developing new habits.

Find more information about the workbook here, or on Amazon, where you can look inside, read a sample, and see reviews. You can also order the workbook directly from the publisher on Createspace.

by Ursina Teuscher (PhD), at Teuscher Decision Coaching, Portland OR

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