There are so many questions around here about how to deal with being ADHD without meds etc. So here is what has worked for me. I will link as many resources as I can for you…
A little background first I was diagnosed with mental retardation and hyperactivity (I am in my late 40’s so ADHD wasn’t a thing yet especially not for girls) at 6 years old. I didn’t start talking till I was almost 5, didn’t read till I was 10, and didn’t really do school till I was 11 (I had that one amazing teacher that changed the world for me). Also, Ritalin was a game-changer for me back then… I took that until I was 15 and started to have some health issues. My son is also ADHD and ASD and is now a functioning happy adult (which we were told he would not be). I went down the RABBIT trail HARD when my son was about 2 since I didn’t want him having the issues I had with medication.
I am not a Doctor but I have 3 degrees and one of them makes me an amazing researcher. I am a hobby herbalist, nutritionist and as a profession a Practical How of life & business ADHD coach.
Here is what works for me and also what works for my son.
1: Dopamine Hacking is a HUGE deal – see the other article here…
2: No processed grains, sugars ok well any food.
3: Bullet Proof Coffee: https://www.fastcompany.com/3034539/what-its-like-to-drink-bulletproof-coffee-every-morning-for-two-weeks
– set timer go down TikTok and IG stories rabbit trail for 1/2hour to an hour
4: 1/2 cup of grapes in the morning with my coffee https://www.techtimes.com/articles/220338/20180213/eating-grapes-can-help-improve-symptoms-of-anxiety-and-depression-says-study.htm
5: 2 eggs (hardboiled is my favorite way) https://www.additudemag.com/slideshows/adhd-protein-breakfast-recipes/
-Get to desk and brain dump for the morning
6: Tumeric, Liquid Magnesium, Liquid Potassium, Vitamin D3, Vitamin B complex, Food Enzymes
– get to my desk and start my day
– I have a 15 min break every hour to move and do a chore or something
7: Snack 1 cup plain yogurt with berries and 1 TBL spn honey or maple syrup mixed in.
8: Protein, veggies, and some dark chocolate
9: Green tea I sip this all day instead of water, honey added for taste or berries crushed
10: berries, yogurt, and 1/2 cup grapes
11: Bullet Proof Coffee
12: Dinner: Protein, salad or fresh veggies, carb – almost always potato with brown rice once in a while
13: Bedtime snack might be frozen yogurt but I allow myself good quality ice cream some as well.
14: Bedtime routine no matter what time I go to bed this routine is always followed:
-Wash my face and then do a hot washcloth placed over my face for a minute to relax me.
-Breathing exercises for 2 minutes
-Stretching for 1 minute
-Cuddle with puppy and husband for a few
-Make sure the book light is charged (plugin if needed)
-Make sure relaxing reading is close (no electronics just a good old book) for when I wake up at 2 am and read for about half-hour and then go back to sleep.
If you are an ADHD or otherwise neurodivergent woman come join us in our private community. You get a Free 7-day trial. We do 3 accountability/group coaching and Entrepreneur/life hacking support calls a week.
We’ve all heard the saying “a Sunday well spent brings on a week of content” and it really is true.
I’m not so sure about the content part but it can definitely help things go smoother.
There are a few things I do consistently that when I do them, it makes my life so much easier. Sleep deprivation is a miserable thing. Sleep deprivation and having to juggle a million things at the same time is even more miserable. I try to take a little time to help myself not have to think more than I need to.
I typically spread this over an entire weekend because I can only do so many things in the pockets of nap time, ya know?
1. Schedule your to do list
After you’ve done your brain dump, take the time to schedule it out across your week. This is your action plan for the week and will save you so much sanity. Bonus if you time block it to make sure you aren’t trying to cram too much into a day. Make your time visual. Just trust me.
1. Meal plan…then prep the meals
A meal plan is awesome but can go off the rails QUICKLY if you aren’t ready. How many times have you intended to make dinner only to forget to thaw the chicken or put it in the crockpot in time? I do it daily. Take a minute to go ahead and put the entire thing together and stick it in your fridge. Same with any produce or anything else. Make things as grab and go as possible.
1. Get to laundry basket zero
I swear every time I do this I praise the housework gods. This is basically a reset on your laundry so you can make an attempt to do a load per day. Laundry is one of the never end stories of adulthood so try to reset once per week to make finding your bras easier come Tuesday morning when you’re on your 3rd cup of coffee by 6am.
1. Reconcile your budget
Start fresh for the week. Know where your spending is, where you need to cut back and give yourself the chance to course correct before it’s so bad you just quit looking at it.
1. Put your phone down
Take a day to really unplugged and be present. Your heart needs it. We stay so connected all the time that sometimes we need to make a point to shut down and be in the now. This time with our family will be the best years of our lives, take the time to savor it.
All of these things I talked about truly don’t take that long and you can do them over the entire weekend so that it’s not chewing up an entire day. The point is to take the time to help yourself. Don’t let the overwhelm consume you. Do something about it! The small things really do add up. You don’t have to do some elaborate overhaul of your life to have it together 80% of the time. Make an effort in some areas and let that compound. Even starting with ONE thing like the meal prep or putting your phone down can make a huge difference. Baby steps. You’ve got this.
Businesses of every type, including coaches, need a business plan. Don’t think you can skip by on this important step because you offer a service instead of a physical product. Every business can benefit from a business plan.
First Step, Focus.
When you create a business plan you need to focus on the reasons for the business: Who do you want to serve? What do you want to provide? When do you want to start? Where will you set up shop? Why do you want to start such an endeavor? How will you meld all these things together to create a prosperous business?
These are the primary reasons why you’re going into business and they should always be at the forefront of your mind when making decisions.
Something else to focus on is your big dream. How much money do you want to make over the next 5 years? Do you want to sell multiple products or have several locations? Everyone’s big dream will be different but you should write it down as part of the plan.
Think of your business plan as a mountain. Your mission statement is at the base of the mountain while your big dream is at the peak. Everything in between is what you need to plan and these steps should also be incorporated into a business plan.
Second Step, A Plan.
What products do you want to create? How often do you want to produce a product? How can you implement some passive income or affiliate income into your business? Are there any speaking engagements or online summit opportunities that will expand your reach and your followers? What can you add to your sales funnel for those not yet ready to commit to coaching?
Third Step, Action Steps.
This is where your planning steps are broken down into smaller, actionable steps. Instead of just saying I want to write a book, break the process down further. How much time can you dedicate each day to writing? Do you want to self-publish or find a publisher? You’ll need to hire an editor and someone to design the cover. These are actionable steps that can easily be crossed off your to do list once completed.
Don’t be thrown off here. You don’t need to plan 5 years’ worth of action steps at one time. The idea is to plan a year at a time, keeping your focus in mind, so that the action steps become a pathway or a blueprint to your big dreams.
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