Hey Reader.

It's Tuesday. Which means I’m sitting down to write you. Because that’s just what I do on Tuesdays. What’s your normal routine? I know routines can be really tricky for us folks who live with ADHD. I know this because I live it. Go ahead! Ask me how many routines I've tried to get going and haven't been able to stick with.

So, I know we can have a real love/hate thing with routines and I know it’s easy to have some things fall off. They say habits take 21 days but I DO NOT believe that. It’s got to be longer than that, right?

So, when you notice that your RSD is kicking in, or when impulsivity and procrastination start showing up, I thought it’d be helpful to share a list of tools to help manage it all.

Here's an invitation for you: pick just one thing to start working on this week. Seriously, just one thing. Then, give yourself a pat on the back for taking that one small step towards more balance.

Below are some suggestions. Choose whichever feels doable for you, or go with something of your own. Whatever you decide, it’s a huge step forward, and that’s worth celebrating.

1. Start your day with a few minutes of mindfulness. Find a comfy spot, close your eyes, and just focus on your breath. Feel the air entering and leaving your nostrils or the rise and fall of your chest. If your mind starts to wander, no worries – gently bring your focus back to your breath.
2. Label Your Thoughts. Throughout the day, try labelling your thoughts by saying, “I’m having the thought that…”. It’s a simple way to create some distance between you and those difficult and sometimes intrusive thoughts.
3. Visualize Your Thoughts. Spend a few minutes each day visualizing your thoughts as leaves floating down a stream. It’s a great way to practice letting go and not getting caught up in them.
4. Break Down Tasks. Got a big task that feels overwhelming? Got a smaller task that just needs to get done? Break it down into 3-5 smaller (or even fewer if you need), manageable steps. Create an action plan with clear, actionable steps and deadlines. It makes everything so much more doable. Gamify the steps and give yourself points for getting them done and plan a reward for yourself when you've done them all.
5. Reflect and Try New Behaviors. Take a moment to reflect on a recent behaviour or reaction you've had and see how it lines up with your values. This week, try out a new behaviour in a different context and see what happens.

Reader, every small step you take towards incorporating tools and strategies for managing your ADHD is a HUGE win. Seriously, even the tiniest step forward is progress. It’s like building a muscle – every little bit counts and adds up over time. And, there’s no such thing as failing here. If something doesn’t go as planned, or you have an off day, give yourself some grace and compassion. You’re showing up, you’re trying, and that’s all that matters.

Okay Reader. That’s it for this week. Remember, just pick one and get started. You've got this!

Michelle xx