So hopefully you've all had an opportunity to think a little bit more about impulsivity and ADHD, and how impulsivity might affect you in good and bad ways. Hopefully, you're moving towards some acceptance about the gifts that might bring you, for example, quirky social interaction or engaging social behaviours that people seem to warm to. So I think it's about looking to accept that and not trying to change that too much. That might be what we might consider more functional, impulsive behaviours. But have a think about the more dysfunctional ones. So the ones that cause you problems or yourself or others harm, perhaps these are ones that you might want to consider changing.Now, for this, I'm going to introduce a technique which is taken from the stop and think CBT manual, I used to use it a long time ago when working in the community with offenders, and offending behaviour. But the principle can be applied very simply to impulsive behaviours in relation to ADHD. So hold in mind, what it is that your trigger situation is. Is that something really innocuous and seemingly harmless, like having a cup of tea, but walking past the biscuit tin, and not being able to stop popping three or four biscuits in your mouth, or maybe that affects you in another way, maybe through sex or sexuality or relationships, or drugs or alcohol, for example, all very, very common struggles for people with ADHD.I want to bring the attention back to the five areas CBT model, which is different situations evoke different thoughts, different thoughts evoke different feelings, different feelings evoke different physiology in our body, and that influences behaviour. And of course, the behaviour then leads to other thoughts about that behaviour, which can lead us into spirals of secondary emotion like shame, low mood anxiety, guilt, etc, which is what we want to avoid, we want to avoid the impulsive behaviour to reduce those sort of spirals subsequently. And by doing so, by being able to disrupt, we should hopefully be able to evoke positive thoughts and more helpful thoughts or improved self-esteem, maybe perhaps a sense of control. So, obviously, one of the difficulties with the five areas model with people with ADHD is there is perhaps less time to spend dwelt on the actual emotion of the situation. So that perhaps the speed in which one might think about something and then engage in the behaviour, a neurotypical might be more thoughtful at that moment, and more mindful. So bringing that awareness into the situation is crucial. Okay, I'm going into the kitchen now, I'm going to walk past the biscuit tin. This is where I need to be mindful of my impulsivity. So it's about stopping and thinking.So notice the situation, notice the urge and step back, step back into our wise mind to observe, just watch the emotion. "I'm feeling an urge right now", instead of being swept away with it, we want to learn to surf the urge. Okay, I'm just going to watch this emotion for a moment. I don't have to get caught up with it. Okay. It's just an emotion. It's just a feeling. Okay? I don't have to go with it. And then I would encourage you to focus your attention outwards, rather than the emotional response to focus outwards, and perhaps build in some sort of mantra. I don't need to do this or this is a trigger situation for me. I need to be mindful of my impulsivity here. Okay, so that's just some off the top of my head, but come up with something that feels authentic and relevant to you and your situation, you know, and then seek to actively change the behaviour to do the opposite to do something different. And then to notice.Perhaps a little bit more controversially, it's just popped into my mind that you could, in fact, use a Habit Reversal Technique. I think this would really have to depend on you as an individual, whether you're interested, but I have before helped people to break habits by introducing mild consequences for the behaviour. So not in a punitive way. But I had I helped somebody once who wanted to stop a behaviour by really noticing the impulse to do it, and then when they did do it, to have to eat an olive because they hated olives. So it was like a small consequence. And it helped to disrupt their behaviour and habit until they reversed it. So you might want to think about something like that. Hopefully nothing too extreme or punitive or critical because of course, it's not your fault. I'm just putting out some ideas of how you could try and disrupt the pattern. And if you're able to do that, then hopefully you should start to generate some more helpful thoughts, more positive thoughts and Improve Self Esteem.