Weekly Marriage Tips

Heart to Heart

Tips for Thriving in your Marriage

“Most of us have had at least one ugly experience being on the receiving end of someone who just had to “speak his or her truth” – and who also seemed intent on making us wrong, guilt-tripping us or hurting our feelings in the process.  We’ve all been in situations where someone says something totally unkind or inappropriate and then uses, “Well, it’s true!” as an easy excuse.”

- Cat Thompson, Experience Life Magazine 4/12

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During the period of time in which my husband and I were most angry at each other he used to practice what I called "the truth at all costs."  Perhaps I did, too, though what I remember most vividly was being on the receiving end of some of his harsh words during this period...and how much those words hurt (and also stuck with me).

You may be having trouble in your marriage, but it helps you NOT ONE BIT to be cruel.  Don't tell her she's fat, ugly or unattractive even if you think so.  Don't call her a c*nt or b*tch or dog, even if you're really mad.  Don't tell him he's a complete loser, even if he has lost his most recent job again and you're scared about your finances.  Those words may be how you feel in the moment...or perhaps expressing that high emotion may be how your family acted as you grew up.  Nonetheless, cruelty is a hard thing from which to recover since it is such a breech of trust - and the shock of being on the receiving end of a marriage partner's cruelty seers itself into your memory.

If you are experiencing cruelty in your relationship, seek professional help.

© 2012 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“We don’t actually have much control over the way our kids turn out.  Genes do a lot of the deciding, and the owner of those genes does most of the rest.  Some kids let parents have a great deal of influence; others don’t.  Either way, people blossom when we love them, not when we worry about them.  Worry just teaches worry.”

- Martha Beck

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Though this quote is about raising children, it applies equally to adult relationships.  The word “worry” comes from the word “wyrgan” (Old English) meaning “to strangle.”  And that is just what worry does.

Here are some of the mistakes that your worry might encourage in your relationship:

• Your partner notices you are anxious about her being able to follow through on a task – this raises her own anxiety, leading her to blow it.
• You worry that your partner doesn’t always remember things correctly, so you leap to correct him before he finishes what he is saying.  He resents this, and clams up.
• Based on past experience, you worry that your partner will continue to not be as involved as you would like in your relationship.  He’s trying new methods, but at the first sign of a slip up you let your anxiety out.  He concludes that he’ll never get it right and stops trying.

I’ve seen all of these responses in couples I’ve worked with.

Worry is natural, but it is not neutral.  If you are a worrier, try to focus your energy on showing love and support.  “Self-talk” to yourself that “this worry isn’t getting me anywhere…what can I do right now that will alleviate my worry?” 

Some ideas include: 

• Make a plan to address what worries you then take action against the plan;
• Practice deep breathing or some other sort of self-calming;
• Reach out and share your worry with others to lessen its ability to ‘run amok’;
• Go exercise (this reduces stress and anxiety).

© 2012 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“Instead of fretting about getting everything done, why not simply accept that being alive means having things to do?  Then drop into full engagement with whatever you are doing, and let the worry go.”

- Martha Beck

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Here’s the truth of it – we couldn’t possibly get everything done that we have hanging over our heads, no matter how organized we were.  And this comes from me, a very organized person (though admittedly less so as I age…!) 

So you will ALWAYS have more to do than you can possibly handle.  Which means the goal should be to get only what we REALLY care about done.  And let everything else go.  One way to do this is to let things just “fall off the list” as we never actually get to them.  Many people with ADHD actually use this method by default and it can create real problems in a relationship because this method doesn't insure that the most important things get done (for example - easy things or immediate things that happen to be "in the now" might get done before important things that are not top of mind.)

Another way to sort through too many things to do this is to discuss priorities with our partners and focus in on only the top items.  I find that this latter is particularly helpful for the couples I work with.  It makes sure that you have buy in from each partner about what the top priorities really are.  And, by circling back weekly (or daily) to coordinate around what’s most important – and then putting those items at the top of the “to do” structure (whatever that looks like for you) – you can make sure that what is left behind in those many projects really is something you don’t care about.

However you choose to approach it, though, understanding that you can’t do everything, as Beck suggests, can help lift some of the oppressive obligation you may feel around having too much to do.

© 2011 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“30% of U.S. workers sleep less than six hours per night, according to recent data from the National Sleep Foundation”

- Time Magazine

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Sleep has an incredible impact on whether or not you are able to use all of your brain optimally, or only access part of it.  And we need much more sleep that we think.  The myth, particularly for those with irregular sleep patterns, is that some of us just need much less sleep than others.  Research shows that in reality, it’s just not so.  In controlled experiments, scientists demonstrated that only a very, very small proportion of folks can do with less sleep (under 5% if I remember correctly) and the rest of us need about 8 hours a night to perform optimally.  Even with just 7 hours of sleep a night – a figure many of us would think was ample – there was a significant and noticeable negative impact on processing speed, time of response and other measurements of mental functioning.  Want more information?  Read this article in the New York Times.

For those of you with ADHD, the news gets worse.  Though many with ADHD suffer significant sleep problems, including a higher than normal incidence of sleep apnea, lack of sleep makes ADHD symptoms WORSE.  Uck.  So it’s particularly important to address lack of sleep if you have ADHD. 

You can do something to reach your full potential – get enough sleep!  Create a calming bedtime routine and a regular schedule around when you go to bed and get up.  For many, putting sleep at the top of the priority list and putting aside nighttime work, email, movies (and video games) is all it takes.  But if you continue to have sleep problems, go see a sleep clinic.  It’s important for your health.

© 2011 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“Well done is better than well said”

- Carlsberg Brewery T-Shirt

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There is often a disconnect between intentions and actions – in all couples, but particularly in couples with an ADHD partner who has recently been diagnosed and started using medication.  That partner may experience a new calm and focus that is new and delightful – he or she sees a huge difference in how their brain works and feels, yet their partner is not privy to this improvement.  The result is a disconnect in which the ADHD partner feels things are much better, while the spouse feels left out of the progress.

Things are better for one partner…but the rubber hits the road in relationships when what’s going on inside the head of the ADHD partner is translated into action.  So my advice is this – pick a meaningful activity (A chore?  Spending more time together?  Getting organized?) then apply the newly found “inside the head” focus to creating an “outside the head” result and measure your success.  For example, if you decide to spend more time together, you might decide to share every Saturday afternoon from 2-4pm with each other, doing something new.  Write it in the calendar.  Set an audible reminder on your cell phone.  Don’t schedule other things at the same time.  Go have fun.  After a few weeks, measure your success.  Did you spend the time together every Saturday afternoon or not?  If your answer is anything but “yes” figure out what got in your way and change your plan about how to spend time together accordingly.  It is at this point that the non-ADHD partner reaps the benefit of the improved focus…not before.

In marriage, well done is truly better than well said.

© 2012 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“The Kinsey Institute recently conducted an international survey of more than 1,000 middle-age couples who had, on average, been together 25 years…One “striking” finding, to borrow the report’s own word, was a very strong connection between a man’s relationship satisfaction and his frequency of physical intimacy.  Not physical intimacy as in sex, but physical intimacy as in kissing, cuddling, and general, not necessarily sexual, caressing.  The odds of a man being happy in his relationship increased by a factor of three if he snuggled up regularly.”

- Eric Jaffe, from “What Men Want”, Mar/April 2012 Psychology Today
 

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Are men happier because they are more intimate, or are they more intimate because they are happier?  We may not know…but experimenting to find out if more touching and cuddling in your relationship can make you both happier sure sounds like fun!

Bolstered by no less an expert than the Kinsey Institute, why not take the next month to look for excuses to cuddle and touch?  Here are some basic ideas:

    •    Even if you have different biological clocks, set some “sacred time” around the bedtime of the earlier-to-bed partner. Use that time to cuddle, hold each other, or just read a book side by side (while touching, of course), and don’t forget to read a few funny passages to your partner!
    •    Go for walks and hold hands
    •    Sneak up behind your partner and kiss her on the neck
    •    Stroke your partner’s hair
    •    Cuddle under a blanket while watching a "feel good" movie
    •    Ask for a booth, and sit side-by-side the next time you go out for dinner
    •    Anything that sounds fun…and gives you an excuse to touch your partner or cuddle

© 2012 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“The second rule of improvisation is not only to say ‘yes’, but 'YES, AND'…To me, YES, AND means don’t be afraid to contribute.  It’s your responsibility to contribute.  Always make sure you are adding something to the discussion.”

-Tina Fey, from Bossypants

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Relationships are a like improv – you never know what exactly is coming your way…and the success of the interaction depends upon a thousand little back and forths.  Within this context, the word “yes” is powerful.  The combination “YES, AND” is powerful times ten.  You only need to hear your spouse say “yes, dear...” in that dismissive voice you hate (at least I do!) to know that “yes” does not equal involvement.  “Yes, and” demonstrates “I’ve heard you, I’m interested in what you’re saying, and I’m involved enough to want to continue the conversation.”

Fey uses “yes, and” as a way of continuing an improv skit in whatever direction comes to mind and makes it more interesting.  Couples can use it as a way to stay connected and show they care.  Try it!
 

MY NEXT SESSION OF THE ADHD EFFECT COUPLES COURSE STARTS ON WEDNESDAY, APRIL 25, 2012.  YOU CAN STILL SIGN UP UNTIL APRIL 28TH AND CATCH UP BY LISTENING TO THE FIRST SESSION RECORDING.  FOR MORE INFORMATION, GO TO THIS LINK.

© 2011 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“She’s got gaps.  I got gaps.  Together we fill gaps”.

- Rocky Balboa

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Do you dream of the perfect spouse?  If so, have you ever taken the time to think about whether you yourself are a “perfect spouse”?  What I often see, particularly when couples first come to work with me, is that each wishes the other would change, while forgiving their own short-comings because they understand them.  A typical example is the nagging, critical wife who wants her husband to be less angry or more reliable.  Or the ADHD partner who thinks not contributing around the house is "just the way it is."

Instead of demanding change of just your partner, assume that you both have reasons to be the way that you are – you both have “gaps” and issues – and both need to change.  Then, work to understand those reasons (use learning conversations).  The process looks something like this:
1.    Assume there is a reason – biological or emotional – for your partner’s behavior, just like there are reasons for your own.
2.    Target one or two important issues for you, and find out what your partner’s opinions are about those issues, using learning conversations (stay open – just because it’s not ‘logical’ to you doesn’t mean it’s not logical to your partner)  Respect what your partner says and take it seriously.  Don’t just brush it off because it doesn’t fit your needs or view.
3.    Determine whether there is middle ground and you can come to a compromise on the issue or whether you will never be able to compromise on it, in which case you need to create a “work around” (some suggest that about 80% of the big issues couples face are unresolvable).
4.    Create a plan, and act accordingly.

We all have gaps.  Accommodating someone in reasonable ways creates a stronger relationship than “fixing” their problems.  (And note – that DOES NOT mean ‘giving in’ on things that are important to you!)

MY NEXT SESSION OF THE ADHD EFFECT COUPLES COURSE STARTS ON WEDNESDAY, APRIL 25, 2012.  FOR MORE INFORMATION, GO TO THIS LINK.

© 2012 Melissa Orlov

Heart to Heart

Tips for Thriving in your Marriage

“…the press corps thinks that if I’m not spending enough time with them I must be cold and aloof.  The fact is, I’ve got a 13-year-old daughter, and so, no, Michelle and I don’t do the social scene, because as busy as we are, we have a limited amount of time, and we want to be good parents at a time that’s vitally important to our kids”.

- President Barack Obama

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I am often asked about life balance questions.  How do you get enough done at work while also still meeting the emotional needs of your family?  The answer to this comes in setting boundaries.  With very few exceptions, which mostly happen when you are just entering the work force and are often single, anyway, your co-workers respect the setting boundaries around home life.

Here are some examples of boundaries between office and home that might work for you:

• Be home for family dinner at least 4 nights a week (including weekends).  This might mean giving the kids a snack and eating together a bit later.  Family dinner has a very strong correlation with a child’s success in school and ability to articulate their needs as they grow up
• Date night with your spouse every other week (get a sitter) – critical for nurturing your relationship!
• Set aside specific times for work on the weekends that don’t interfere with the family time you and your spouse agree is most important (might be with kids or dating time). Tell your subordinates and co-workers that you will only be working sporadically on the weekends, and only on time-critical stuff.  If they have a true emergency, they should (of course) call you (no emails).
• Don’t read your emails as they come in on the weekend.  “bunch” them for that time when you are working.
• Kids’ bedtime (stories!), Scouts and games are good to set time aside for letting your children see through your actions that you care about them.
• “Sacred time” around bedtime for your and your spouse – don’t work all evening.  If you have to work, spend some time attending to your spouse and then work at a time when he or she is unavailable to you (doing a chore, etc) or asleep.

Sadly, the concept of “quality time” with kids is something of a myth.  You need to block out “quantity time” and then find “quality time” within those hours.

As they say, few look back on their life and says “I wish I had worked harder.”  Many look back and say they wish they had connected better with family.  If the President of the United States can put aside his job at certain times for his family, so can you.

MY NEXT SESSION OF THE ADHD EFFECT COUPLES COURSE STARTS ON WEDNESDAY, APRIL 25, 2012.  FOR MORE INFORMATION, GO TO THIS LINK.

© 2011 Melissa Orlov