1 00:00:00,040 --> 00:00:03,280 Speaker 1: When your mind feels chaotic, which usually it does for us, 2 00:00:03,520 --> 00:00:06,240 Speaker 1: you need to create organization externally to feel some sort 3 00:00:06,280 --> 00:00:08,960 Speaker 1: of peace and calm internally. Now, some people say I 4 00:00:09,080 --> 00:00:12,440 Speaker 1: have organized chaos around me, and I think I believe it, 5 00:00:12,440 --> 00:00:17,400 Speaker 1: but I also don't, because actually just organized calm is 6 00:00:17,440 --> 00:00:20,560 Speaker 1: better than organized chaos. I'm Radi Wukiah and on my 7 00:00:20,640 --> 00:00:24,319 Speaker 1: podcast A Really Good Cry, we embrace the messy and 8 00:00:24,400 --> 00:00:28,080 Speaker 1: the beautiful, providing a space for raw, unfielded conversations that 9 00:00:28,240 --> 00:00:31,560 Speaker 1: celebrate vulnerability and allow you to tune in to learn, 10 00:00:31,800 --> 00:00:36,120 Speaker 1: connect and find comfort together. Hello, welcome back to this 11 00:00:36,159 --> 00:00:37,760 Speaker 1: week's episode of A Really Good Cry. 12 00:00:38,320 --> 00:00:39,800 Speaker 2: Thank you so much for coming back here. 13 00:00:40,280 --> 00:00:42,640 Speaker 1: So grateful for you all, and honestly, I have to 14 00:00:42,680 --> 00:00:47,519 Speaker 1: say that this community has just become so surprisingly I 15 00:00:47,560 --> 00:00:49,320 Speaker 1: don't know why. I didn't expect it to be incredible, 16 00:00:49,760 --> 00:00:52,559 Speaker 1: but you guys are absolutely incredible. When I read your 17 00:00:52,600 --> 00:00:55,480 Speaker 1: dms and I see the comments on that page, and 18 00:00:55,600 --> 00:00:58,760 Speaker 1: some of you have come completely randomly to A Really 19 00:00:58,800 --> 00:01:02,680 Speaker 1: Good Cry, not even through my page, and it's so 20 00:01:02,680 --> 00:01:04,920 Speaker 1: so lovely to experience this new energy of people coming 21 00:01:04,959 --> 00:01:08,520 Speaker 1: through and actually connecting on things that we just want 22 00:01:08,560 --> 00:01:09,120 Speaker 1: to get better. 23 00:01:09,160 --> 00:01:11,560 Speaker 2: At in life like that's such a beautiful community to build. 24 00:01:11,760 --> 00:01:14,679 Speaker 2: So thank you again, so grateful for you all. And 25 00:01:14,720 --> 00:01:15,399 Speaker 2: today I want to. 26 00:01:15,360 --> 00:01:17,440 Speaker 1: Talk about a topic that is very near and dear 27 00:01:17,440 --> 00:01:19,600 Speaker 1: to my heart because it's something that I used to 28 00:01:19,600 --> 00:01:23,680 Speaker 1: be a little bit disheartened by. But I feel like 29 00:01:23,720 --> 00:01:26,280 Speaker 1: I've really turned it into a bit of a superpower 30 00:01:26,640 --> 00:01:29,720 Speaker 1: and found a way to really use it to my advantage. 31 00:01:29,920 --> 00:01:32,160 Speaker 1: And I really wanted to share that because I know 32 00:01:32,240 --> 00:01:37,959 Speaker 1: sometimes having ADHD can for really overwhelming and difficult, but 33 00:01:38,440 --> 00:01:41,680 Speaker 1: actually I think that there is a beautiful silver lining 34 00:01:41,680 --> 00:01:43,080 Speaker 1: in it, and if you use the right tools and 35 00:01:43,120 --> 00:01:46,640 Speaker 1: techniques in your life, there is a possibility to really 36 00:01:46,680 --> 00:01:48,280 Speaker 1: make it work for you, even if right now it 37 00:01:48,280 --> 00:01:50,640 Speaker 1: feels like that's not possible, which is a position I 38 00:01:50,680 --> 00:01:53,040 Speaker 1: was definitely in my ADHD mind. Was something that I 39 00:01:53,080 --> 00:01:55,520 Speaker 1: used to think was such a disadvantage. I used to 40 00:01:55,520 --> 00:01:59,640 Speaker 1: feel really behind, feel really misunderstood, feel sad that I 41 00:01:59,800 --> 00:02:03,080 Speaker 1: was mislabeled as inconsistent because I really don't want to 42 00:02:03,080 --> 00:02:06,000 Speaker 1: be inconsistent or people expecting me to just not finish 43 00:02:06,040 --> 00:02:09,160 Speaker 1: things or be really late all the time, and noticing 44 00:02:09,160 --> 00:02:11,840 Speaker 1: myself interrupting people when they're talking even though I really 45 00:02:11,840 --> 00:02:14,120 Speaker 1: wanted to hear what they were saying. You know, for 46 00:02:14,160 --> 00:02:17,960 Speaker 1: other people, it can show up in erratic emotions or 47 00:02:18,000 --> 00:02:22,480 Speaker 1: small things feeling really big oversharing in social settings. The 48 00:02:22,560 --> 00:02:25,720 Speaker 1: fact is, to really appreciate it, we kind of have 49 00:02:25,760 --> 00:02:28,720 Speaker 1: to go back and understand what ADHD actually is. And 50 00:02:28,760 --> 00:02:30,320 Speaker 1: so the first thing that we have to come to 51 00:02:30,440 --> 00:02:34,959 Speaker 1: terms with is that our mind moves way faster than 52 00:02:35,160 --> 00:02:37,520 Speaker 1: the average person, and we have this content fear of 53 00:02:37,520 --> 00:02:39,919 Speaker 1: forgetting what we want to say, moving from one topic 54 00:02:39,919 --> 00:02:44,239 Speaker 1: to another within one sentence, or topic hopping in conversations constantly. 55 00:02:44,680 --> 00:02:46,560 Speaker 1: And it's so funny because I remember when me and 56 00:02:46,600 --> 00:02:50,360 Speaker 1: Jay started dating. He would be talking about something and 57 00:02:50,400 --> 00:02:52,560 Speaker 1: I would ask a question or make a comment that 58 00:02:52,639 --> 00:02:56,240 Speaker 1: seemed absolutely unrelated to what he said, which would make 59 00:02:56,320 --> 00:02:58,640 Speaker 1: him feel like I just wasn't listening or paying attention 60 00:02:58,760 --> 00:02:59,320 Speaker 1: or didn't care. 61 00:02:59,600 --> 00:03:00,600 Speaker 2: But it was that at all. 62 00:03:01,000 --> 00:03:05,239 Speaker 1: It's like, if he said the word India in his sentence, 63 00:03:05,360 --> 00:03:09,040 Speaker 1: by the time he's finished his sentence, my mind has gone, hmm, India. 64 00:03:09,240 --> 00:03:11,160 Speaker 1: I bought this top in India. Oh God, I really 65 00:03:11,160 --> 00:03:13,400 Speaker 1: need to get dry clean hmm. I wonder if he 66 00:03:13,440 --> 00:03:15,040 Speaker 1: needs to get anything dry clean, then we could send 67 00:03:15,040 --> 00:03:18,520 Speaker 1: our stuff together. And so my response to whatever he 68 00:03:18,600 --> 00:03:20,720 Speaker 1: was saying would be, do you need to do anything 69 00:03:20,760 --> 00:03:25,120 Speaker 1: dry clean today? And he would be like, wait, have 70 00:03:25,200 --> 00:03:28,079 Speaker 1: you even been listening to anything I've been saying? Why 71 00:03:28,080 --> 00:03:29,600 Speaker 1: would you even think of that? Have you not heard 72 00:03:29,680 --> 00:03:31,680 Speaker 1: a word that's come out of my mouth? And I'm like, no, 73 00:03:31,760 --> 00:03:35,280 Speaker 1: I literally heard everything, but my mind just had it differently. 74 00:03:35,680 --> 00:03:37,920 Speaker 1: And so one thing's for sure, you will never have 75 00:03:37,960 --> 00:03:40,880 Speaker 1: a dull conversation with someone with ADHD. It will be 76 00:03:41,000 --> 00:03:46,200 Speaker 1: full and overflowing with things that are very interesting. Just 77 00:03:46,280 --> 00:03:49,000 Speaker 1: may not be in a conventional way that you expected it. 78 00:03:49,040 --> 00:03:52,160 Speaker 1: You might have to put the pieces together yourself. But honestly, 79 00:03:52,280 --> 00:03:55,640 Speaker 1: I actually love it now and ADHD mine is spontaneous 80 00:03:55,680 --> 00:03:57,880 Speaker 1: and creative, and it's filled with ideas and it thinks 81 00:03:57,920 --> 00:04:00,680 Speaker 1: outside the box. So yes, we may not be inventional, 82 00:04:01,080 --> 00:04:04,040 Speaker 1: but we're pretty exciting and our brain thinks a lot. 83 00:04:04,880 --> 00:04:08,160 Speaker 1: I remember I actually had years ago, years ago when 84 00:04:08,160 --> 00:04:11,960 Speaker 1: I didn't even honestly think I had ADHD or didn't 85 00:04:12,360 --> 00:04:15,440 Speaker 1: identify with it at the time. I had my brain 86 00:04:15,480 --> 00:04:18,279 Speaker 1: scanned by doctor Daniel Amen and I think about that 87 00:04:18,360 --> 00:04:22,679 Speaker 1: video somewhere online. But he told me that different areas 88 00:04:22,720 --> 00:04:24,799 Speaker 1: of my brain just light up at the same time, 89 00:04:25,160 --> 00:04:28,679 Speaker 1: way more than if you compared it to a neurotypical brain. 90 00:04:29,160 --> 00:04:31,320 Speaker 1: And that actually made me feel so understood and helped 91 00:04:31,320 --> 00:04:34,159 Speaker 1: me to understand myself better. And you know what, it 92 00:04:34,160 --> 00:04:36,680 Speaker 1: didn't bother me so much as I was growing up 93 00:04:36,720 --> 00:04:40,440 Speaker 1: and even up till the point i'd say that I 94 00:04:40,480 --> 00:04:45,160 Speaker 1: started actually doing this podcast, and it started becoming so 95 00:04:45,279 --> 00:04:48,480 Speaker 1: heightened because I had to hear myself speak, and I 96 00:04:48,520 --> 00:04:50,880 Speaker 1: would have guests on the podcast and so many and 97 00:04:51,120 --> 00:04:54,240 Speaker 1: the feedback that I was receiving, and I would find 98 00:04:54,279 --> 00:04:57,479 Speaker 1: it really hard to let someone finish their sentence, not 99 00:04:57,520 --> 00:04:59,760 Speaker 1: because of selfishness or wanted to hear my own voice 100 00:04:59,800 --> 00:05:01,920 Speaker 1: like some people in my comments kindly highlighted to me, 101 00:05:02,320 --> 00:05:04,880 Speaker 1: but because of excitement that, oh my gosh, I can 102 00:05:04,920 --> 00:05:07,680 Speaker 1: relate to this and out of impulse because I'm so 103 00:05:07,760 --> 00:05:12,040 Speaker 1: excited to share what's in my mind or the thing 104 00:05:12,080 --> 00:05:15,080 Speaker 1: that I've related it to in my mind. After hearing 105 00:05:15,080 --> 00:05:17,840 Speaker 1: episodes back, I totally saw how disruptive it can be 106 00:05:17,880 --> 00:05:20,680 Speaker 1: to conversations, and I really started to actively change that. 107 00:05:21,120 --> 00:05:23,040 Speaker 1: So I did little things like I got myself a 108 00:05:23,080 --> 00:05:25,359 Speaker 1: pen and a notepad to take notes while the guests 109 00:05:25,440 --> 00:05:28,200 Speaker 1: was speaking. And now I'm so much better in those 110 00:05:28,240 --> 00:05:30,200 Speaker 1: podcast episodes where I'm writing all the things that I 111 00:05:30,240 --> 00:05:32,039 Speaker 1: have to say down so I can ask them after. 112 00:05:32,640 --> 00:05:35,160 Speaker 1: But then also it's impacted my day to day life 113 00:05:35,160 --> 00:05:38,440 Speaker 1: and how much better I am I having normal conversations 114 00:05:38,440 --> 00:05:41,240 Speaker 1: with people, and it's something I really recommend. And obviously, 115 00:05:41,279 --> 00:05:43,280 Speaker 1: when you're having conversations with thermal people, you're not going 116 00:05:43,279 --> 00:05:44,440 Speaker 1: to get a pen and paper out. 117 00:05:44,720 --> 00:05:45,320 Speaker 2: But something I. 118 00:05:45,279 --> 00:05:47,320 Speaker 1: Really recommend is getting things out of your head by 119 00:05:47,320 --> 00:05:49,520 Speaker 1: doing a brain dumb At the beginning of the day, 120 00:05:49,960 --> 00:05:50,880 Speaker 1: our mind holds so. 121 00:05:50,880 --> 00:05:53,120 Speaker 2: Many thoughts for someone with our. 122 00:05:53,040 --> 00:05:55,479 Speaker 1: ADHD, and then when you do have it, your mind 123 00:05:55,480 --> 00:05:57,240 Speaker 1: can kind of skip from place to place to place, 124 00:05:57,279 --> 00:05:59,599 Speaker 1: and you can find it really difficult to focus, and 125 00:05:59,640 --> 00:06:02,320 Speaker 1: so to hold everything in your head it just becomes 126 00:06:02,360 --> 00:06:03,120 Speaker 1: really exhausting. 127 00:06:03,440 --> 00:06:05,520 Speaker 2: But something about me is that once I am. 128 00:06:05,520 --> 00:06:08,000 Speaker 1: Up, i am up, and my mind is ready to 129 00:06:08,080 --> 00:06:10,880 Speaker 1: go zero to one hundred. So I've just accepted that 130 00:06:11,080 --> 00:06:13,160 Speaker 1: and come to terms with the fact that doing my meditation, 131 00:06:13,200 --> 00:06:14,760 Speaker 1: maybe I do need a pen and paper next to 132 00:06:14,800 --> 00:06:16,840 Speaker 1: me so that I can jot down everything that's coming 133 00:06:16,880 --> 00:06:20,599 Speaker 1: into my mind from the things I need to buy 134 00:06:20,640 --> 00:06:23,560 Speaker 1: on my shopping list to the person that I forgot 135 00:06:23,600 --> 00:06:25,840 Speaker 1: to text last week, and so having it next to 136 00:06:25,880 --> 00:06:28,120 Speaker 1: me just allows all those thoughts to come out rather 137 00:06:28,160 --> 00:06:31,000 Speaker 1: than just sit and swirl around in my mind. And 138 00:06:31,000 --> 00:06:32,880 Speaker 1: then during the day, I usually use my notes app 139 00:06:32,920 --> 00:06:34,359 Speaker 1: on my phone and I just make sure that I 140 00:06:34,400 --> 00:06:36,880 Speaker 1: title them right. One of them is just pure chaos, 141 00:06:36,960 --> 00:06:39,279 Speaker 1: like all the random things that I think of, and 142 00:06:39,320 --> 00:06:41,240 Speaker 1: then I go back to it and try and organize 143 00:06:41,240 --> 00:06:43,640 Speaker 1: it into some sort of structured notes, or I'll just 144 00:06:43,640 --> 00:06:46,279 Speaker 1: delete the ones that were just thoughts that I no 145 00:06:46,320 --> 00:06:49,120 Speaker 1: longer needed to keep space for mentally and physically. The 146 00:06:49,160 --> 00:06:53,039 Speaker 1: second thing I really recommend, and I cannot emphasize how 147 00:06:53,080 --> 00:06:57,719 Speaker 1: important this is, do it now, especially if it takes 148 00:06:57,760 --> 00:06:58,599 Speaker 1: less than five minutes. 149 00:06:58,720 --> 00:06:59,400 Speaker 2: Make that your rule. 150 00:06:59,440 --> 00:07:01,120 Speaker 1: If something is going to take me less than five, 151 00:07:01,200 --> 00:07:03,560 Speaker 1: maybe even ten minutes, I'm going to do with the 152 00:07:03,640 --> 00:07:05,880 Speaker 1: moment that I think about it. One thing I've started 153 00:07:05,880 --> 00:07:07,720 Speaker 1: to make a conscious effort to get better at these 154 00:07:07,800 --> 00:07:11,120 Speaker 1: days is replying to people as they message me. I 155 00:07:11,120 --> 00:07:13,360 Speaker 1: actually full intention of responding to people when they message me. 156 00:07:13,360 --> 00:07:15,040 Speaker 1: I tell myself I'll do it when I'm not busy, 157 00:07:15,080 --> 00:07:17,040 Speaker 1: when I can pay attention to what I write back, 158 00:07:17,200 --> 00:07:20,000 Speaker 1: be more thoughtful, more eloquent, Maybe when I get into 159 00:07:20,040 --> 00:07:21,920 Speaker 1: bed and I have a moment to think, and to 160 00:07:21,960 --> 00:07:24,360 Speaker 1: be honest, it never happened, and so weeks would go by, 161 00:07:24,600 --> 00:07:26,640 Speaker 1: and then suddenly they pop into my brain at a 162 00:07:26,760 --> 00:07:29,960 Speaker 1: random moment in time that was absolutely not the right 163 00:07:30,000 --> 00:07:31,960 Speaker 1: time for them to pop into my mind, but they do. 164 00:07:32,240 --> 00:07:34,240 Speaker 1: And then all I'm thinking about is the fact that 165 00:07:34,280 --> 00:07:35,960 Speaker 1: I have to reply back to them instead of the 166 00:07:35,960 --> 00:07:37,840 Speaker 1: conversation I meant or the work I'm trying to do, 167 00:07:38,320 --> 00:07:40,880 Speaker 1: And so to prevent all of that, how about we 168 00:07:41,040 --> 00:07:43,600 Speaker 1: just write something back. One thing that helps is voice knowing, 169 00:07:43,960 --> 00:07:45,960 Speaker 1: because sometimes texting feels like you have to put so 170 00:07:46,040 --> 00:07:50,680 Speaker 1: much effort. Voice note bing bang done so much easier, 171 00:07:51,160 --> 00:07:53,000 Speaker 1: and then you can take that off your list and 172 00:07:53,040 --> 00:07:56,080 Speaker 1: you know that you've replied back to them. It was 173 00:07:56,120 --> 00:07:58,560 Speaker 1: also something that really bugs me when people would say 174 00:07:58,560 --> 00:08:01,560 Speaker 1: it about my personality, where they say, oh, yeah, don't worry, 175 00:08:01,600 --> 00:08:03,880 Speaker 1: you can't even expect her to respond, and I was like, wait, 176 00:08:03,960 --> 00:08:05,440 Speaker 1: what do you mean. I didn't even realize that I 177 00:08:05,480 --> 00:08:07,840 Speaker 1: was doing it, and so I started writing back in 178 00:08:07,840 --> 00:08:09,800 Speaker 1: the moment even if it was short, even if it 179 00:08:09,840 --> 00:08:12,160 Speaker 1: was snappy, and my friend started to notice, and that 180 00:08:12,200 --> 00:08:14,600 Speaker 1: actually felt so good to be the person that responds. 181 00:08:15,240 --> 00:08:16,880 Speaker 1: Now sometimes to my friends, I'm like, you know, I 182 00:08:16,920 --> 00:08:20,360 Speaker 1: respond faster than you do, actually, but it just showed 183 00:08:20,360 --> 00:08:23,400 Speaker 1: me that you can change habits if you set up 184 00:08:23,440 --> 00:08:25,760 Speaker 1: the right structure for yourself. A nothing I would do 185 00:08:26,040 --> 00:08:28,360 Speaker 1: is if there was a message or email that needed 186 00:08:28,400 --> 00:08:32,200 Speaker 1: a little bit more time or thought, I would have 187 00:08:32,240 --> 00:08:34,400 Speaker 1: a note in my phone for all the people that 188 00:08:34,480 --> 00:08:38,240 Speaker 1: I need to respond to, call back email bag, and 189 00:08:39,679 --> 00:08:42,440 Speaker 1: just have an ongoing list of that in one place. 190 00:08:42,840 --> 00:08:44,760 Speaker 1: Because sometimes I'd remember I need to respond to someone, 191 00:08:44,760 --> 00:08:46,680 Speaker 1: but I could not remember who it was. Then I 192 00:08:46,720 --> 00:08:49,400 Speaker 1: spend half an hour scrolling through every form of messaging 193 00:08:49,440 --> 00:08:51,360 Speaker 1: to see if I could remember who it was. Just 194 00:08:51,400 --> 00:08:54,280 Speaker 1: so not time efficient, and honestly, when it comes to task, 195 00:08:54,440 --> 00:08:57,320 Speaker 1: it's the same stop waiting to have time to do it, 196 00:08:57,400 --> 00:09:00,440 Speaker 1: especially if it takes between zero to five minutes the core, 197 00:09:00,720 --> 00:09:03,720 Speaker 1: put the clothes in the washing machine, place the Amazon order, 198 00:09:04,320 --> 00:09:05,880 Speaker 1: and at the time it might feel a little bit 199 00:09:05,880 --> 00:09:08,640 Speaker 1: weird or feel like a chore, but the feeling of 200 00:09:08,760 --> 00:09:11,560 Speaker 1: reward and accomplishment after is so good. You're like, yeah, 201 00:09:11,600 --> 00:09:13,319 Speaker 1: I did that, I thought of it and I did it. 202 00:09:13,760 --> 00:09:17,440 Speaker 1: What that's amazing because you actually did what needed to 203 00:09:17,480 --> 00:09:20,520 Speaker 1: be done, and your body and your mind will reward 204 00:09:20,559 --> 00:09:23,240 Speaker 1: you for that because you've completed a loop in your mind. 205 00:09:23,559 --> 00:09:26,120 Speaker 1: And so I think the trick to ADHD is in 206 00:09:26,200 --> 00:09:28,960 Speaker 1: the systems and structures that you put in to place 207 00:09:29,080 --> 00:09:32,200 Speaker 1: for yourself. And it only becomes a disadvantage in systems 208 00:09:32,200 --> 00:09:34,320 Speaker 1: that are not designed for us, not designed for us 209 00:09:34,360 --> 00:09:37,400 Speaker 1: amazing people to come in and disrupt their world. But 210 00:09:37,520 --> 00:09:39,960 Speaker 1: with the right structure, it can really become a superpower. 211 00:09:40,520 --> 00:09:42,800 Speaker 1: So once you have these easy systems in plates, it 212 00:09:42,840 --> 00:09:45,360 Speaker 1: can make things feel so much more manageable. So the 213 00:09:45,400 --> 00:09:50,760 Speaker 1: next thing I struggle with being an adhder is something 214 00:09:50,880 --> 00:09:52,800 Speaker 1: they call time blindness. 215 00:09:53,120 --> 00:09:54,520 Speaker 2: We have two issues with time. 216 00:09:54,720 --> 00:09:57,880 Speaker 1: We struggle to really comprehend how long things will take us. 217 00:09:58,280 --> 00:10:03,000 Speaker 1: We almost have this illusional, optimistic view of being able 218 00:10:03,080 --> 00:10:06,439 Speaker 1: to do so much within a very short period of time. 219 00:10:06,600 --> 00:10:09,439 Speaker 1: I do that all the time when I'm cooking for people. 220 00:10:09,480 --> 00:10:12,960 Speaker 1: I'm like, oh, this will literally take me an hour. 221 00:10:13,440 --> 00:10:15,800 Speaker 1: I'm still there four or five hours later, and I'm. 222 00:10:15,600 --> 00:10:17,960 Speaker 2: Like, I really thought I really thought it was only. 223 00:10:17,800 --> 00:10:19,520 Speaker 1: Going to take me an hour, and my mind really 224 00:10:19,559 --> 00:10:22,760 Speaker 1: does think that, and so we struggle with how long 225 00:10:22,760 --> 00:10:25,280 Speaker 1: things will take us, but also losing track of time 226 00:10:25,520 --> 00:10:29,199 Speaker 1: while doing anything, being really surprised by deadlines even when 227 00:10:29,200 --> 00:10:29,720 Speaker 1: you knew. 228 00:10:29,600 --> 00:10:31,640 Speaker 2: About them, but you really believe that you. 229 00:10:31,559 --> 00:10:33,360 Speaker 1: Can fit everything in, and I always feel like I 230 00:10:33,360 --> 00:10:35,719 Speaker 1: could do one more thing before leaving, and then. 231 00:10:35,679 --> 00:10:36,840 Speaker 2: I always end up being late. 232 00:10:37,280 --> 00:10:38,800 Speaker 1: I don't know whether any of you can relate to that, 233 00:10:38,920 --> 00:10:41,040 Speaker 1: but I do that every single time. It's like I'm 234 00:10:41,080 --> 00:10:43,880 Speaker 1: actually running early for something, but then I realize I'm 235 00:10:43,920 --> 00:10:46,040 Speaker 1: running so early that I could fit something else in, 236 00:10:46,240 --> 00:10:48,200 Speaker 1: and the thing I tried to fit in absolutely will 237 00:10:48,200 --> 00:10:50,960 Speaker 1: not fit in that time. And so you then end 238 00:10:51,080 --> 00:10:54,040 Speaker 1: up being late and feeling awful about it, cancelling last 239 00:10:54,080 --> 00:10:56,439 Speaker 1: minute because everything took so much longer than you expected, 240 00:10:56,760 --> 00:10:59,280 Speaker 1: and then your friends ended up thinking you just don't care, 241 00:10:59,840 --> 00:11:02,600 Speaker 1: or or you end up avoiding plans altogether because timing 242 00:11:02,679 --> 00:11:06,880 Speaker 1: just feels so stressful. It's not organization or disrespect, it's 243 00:11:06,920 --> 00:11:09,080 Speaker 1: just that time just doesn't register in the same way 244 00:11:09,120 --> 00:11:11,680 Speaker 1: for us. So useful way to handle this is doing 245 00:11:11,720 --> 00:11:15,319 Speaker 1: realistic alarms for yourself and setting really big buffer times. 246 00:11:15,400 --> 00:11:18,000 Speaker 1: Sometimes the people around me will give me fake times 247 00:11:18,480 --> 00:11:21,280 Speaker 1: to make sure that I'm ready, and I don't like it, 248 00:11:21,520 --> 00:11:23,320 Speaker 1: but I understand why they have to do it, but 249 00:11:23,360 --> 00:11:25,840 Speaker 1: I still don't appreciate it. So instead I send myself 250 00:11:25,840 --> 00:11:28,840 Speaker 1: a buffer so I feel like I'm in control. You 251 00:11:28,920 --> 00:11:30,840 Speaker 1: might have seen me sharing my journey of training for 252 00:11:30,920 --> 00:11:33,080 Speaker 1: High Rocks. I wanted to push myself to do something 253 00:11:33,120 --> 00:11:35,360 Speaker 1: out of my comfort zone, but also something my younger 254 00:11:35,360 --> 00:11:37,280 Speaker 1: self would have never expected us to achieve. 255 00:11:37,800 --> 00:11:39,200 Speaker 2: Running is a big part of High Rocks. 256 00:11:39,240 --> 00:11:41,280 Speaker 1: You have to run almost six miles throughout the race, 257 00:11:41,520 --> 00:11:43,120 Speaker 1: and so I have been spending a lot of my 258 00:11:43,200 --> 00:11:46,080 Speaker 1: time running. I've always loved running as a way to 259 00:11:46,240 --> 00:11:48,720 Speaker 1: find rhythm in my life, not just for performance, but 260 00:11:48,760 --> 00:11:51,280 Speaker 1: to create space in my mind. I found whenever my 261 00:11:51,320 --> 00:11:54,120 Speaker 1: mind is racing or I feel overwhelmed, moving my body, 262 00:11:54,240 --> 00:11:56,480 Speaker 1: especially running, helps me to get out of my head 263 00:11:56,520 --> 00:11:59,520 Speaker 1: and back into the present moment, into my body. And 264 00:11:59,559 --> 00:12:01,760 Speaker 1: I with the type of person who thought I'd enjoy running. 265 00:12:01,920 --> 00:12:03,800 Speaker 1: I used to hear my friends talk about a running 266 00:12:03,920 --> 00:12:06,480 Speaker 1: high where you just get into this stride. You're not 267 00:12:06,480 --> 00:12:09,080 Speaker 1: thinking about the movement, You're just in flow. And I 268 00:12:09,080 --> 00:12:11,480 Speaker 1: had never really felt that a huge part of that 269 00:12:11,640 --> 00:12:13,440 Speaker 1: is what I run in, the clothing I wear, but 270 00:12:13,480 --> 00:12:16,240 Speaker 1: more importantly, the shoes I'm wearing. It's so hard to 271 00:12:16,280 --> 00:12:18,120 Speaker 1: feel free in your mind when your body isn't feeling 272 00:12:18,120 --> 00:12:20,520 Speaker 1: comfortable or is in pain, and I found that a 273 00:12:20,559 --> 00:12:22,840 Speaker 1: hurdle in the past when I've tried to do long runs. 274 00:12:23,240 --> 00:12:26,960 Speaker 1: I started wearing Ultra running shoes. Ultrafit mimics the natural 275 00:12:26,960 --> 00:12:29,040 Speaker 1: shape of your foot with a roomy toe box that 276 00:12:29,120 --> 00:12:31,680 Speaker 1: gives your toe space to move freely for more natural 277 00:12:31,679 --> 00:12:34,200 Speaker 1: comfort and movement. The last thing you want is the 278 00:12:34,200 --> 00:12:37,640 Speaker 1: distraction of your feet cramping or rubbing somewhere. Ultra designs 279 00:12:37,679 --> 00:12:41,040 Speaker 1: their shoes around something very simple, letting your feet be feet. 280 00:12:41,520 --> 00:12:44,120 Speaker 1: That extra room might seem small, but it changes how 281 00:12:44,120 --> 00:12:47,280 Speaker 1: your entire body experiences movement. I've also been thinking a 282 00:12:47,320 --> 00:12:50,000 Speaker 1: lot about strength lately, and from my training, I've realized 283 00:12:50,040 --> 00:12:53,120 Speaker 1: so much of our strength comes from our foundation, our feet. 284 00:12:53,480 --> 00:12:55,319 Speaker 1: When they have space and they given the opportunity to 285 00:12:55,360 --> 00:12:58,079 Speaker 1: work fully, you feel stronger with every stride, every mile. 286 00:12:58,440 --> 00:13:00,920 Speaker 1: You trust in your body and ability so much more. 287 00:13:01,360 --> 00:13:05,040 Speaker 1: Ultrafits and moves with you and your goals. It's comfortable, balanced, 288 00:13:05,080 --> 00:13:08,400 Speaker 1: and versatile. Whether you're a beginner or a season marathon runner, 289 00:13:08,760 --> 00:13:11,120 Speaker 1: It's become my go to running shoe. If you want 290 00:13:11,120 --> 00:13:14,000 Speaker 1: to check Ultra Running Shoes out and experience the ultrafit 291 00:13:14,040 --> 00:13:17,200 Speaker 1: for yourself, shop now at Ultra Running dot com. That's 292 00:13:17,280 --> 00:13:19,960 Speaker 1: al tr running dot Com. 293 00:13:20,320 --> 00:13:21,160 Speaker 2: If you aren't. 294 00:13:20,880 --> 00:13:23,920 Speaker 1: Totally satisfied after thirty days, you can simply return them 295 00:13:23,920 --> 00:13:27,280 Speaker 1: for free with Ultra's thirty day Trial run Guarantee. What's 296 00:13:27,320 --> 00:13:30,520 Speaker 1: even better is if you have an HSA or FSA, 297 00:13:31,040 --> 00:13:34,840 Speaker 1: Ultra Running Shoes may qualify as a medical expends through Truemed, 298 00:13:35,280 --> 00:13:39,040 Speaker 1: and qualified customers save about thirty percent on average. Head 299 00:13:39,120 --> 00:13:42,840 Speaker 1: to trumed dot com. Forward slash Ultra to check your 300 00:13:42,840 --> 00:13:48,760 Speaker 1: eligibility before you buy. Truemed is for qualified customers, HSA FSA, 301 00:13:49,000 --> 00:13:54,800 Speaker 1: tax savings vary, Experience Ultra and stay out there. Next up, 302 00:13:55,240 --> 00:13:57,680 Speaker 1: we really like to start lots and lots of things together. 303 00:13:58,120 --> 00:13:59,840 Speaker 1: I say, we look, you may not be feeling all 304 00:14:00,040 --> 00:14:02,680 Speaker 1: these but I'm going to do a Wii because it 305 00:14:02,720 --> 00:14:04,840 Speaker 1: makes me feel like we're part of this together. Okay, 306 00:14:05,080 --> 00:14:07,600 Speaker 1: but we get so excited and we want to start 307 00:14:07,640 --> 00:14:09,640 Speaker 1: all these new things phenomenal, so fun. 308 00:14:09,679 --> 00:14:10,680 Speaker 2: We're full of ideas. 309 00:14:11,080 --> 00:14:13,760 Speaker 1: But what I would recommend is that you really try 310 00:14:13,800 --> 00:14:17,120 Speaker 1: to complete one thing and then start the next. I 311 00:14:17,160 --> 00:14:19,600 Speaker 1: know it goes against every fiber of your being, but 312 00:14:19,680 --> 00:14:22,160 Speaker 1: I'm telling you it is an absolute game change and 313 00:14:22,280 --> 00:14:25,160 Speaker 1: actually way more efficient than starting one hundred things at 314 00:14:25,200 --> 00:14:27,560 Speaker 1: a time. I know that feels odd too, because our 315 00:14:27,560 --> 00:14:29,960 Speaker 1: mind tells us doing all the things at the same 316 00:14:30,000 --> 00:14:33,000 Speaker 1: time is more efficient, But going against that impulse is 317 00:14:33,040 --> 00:14:36,560 Speaker 1: important to actually get through things. So just make a 318 00:14:36,600 --> 00:14:38,760 Speaker 1: point of telling yourself, I do not move on from 319 00:14:38,880 --> 00:14:42,000 Speaker 1: this activity till I've finished it. It's like a tag 320 00:14:42,000 --> 00:14:44,280 Speaker 1: in tag out situation, not I'm going to put you 321 00:14:45,520 --> 00:14:46,120 Speaker 1: to the side. 322 00:14:46,160 --> 00:14:47,760 Speaker 2: Start this, put that to the side, and. 323 00:14:47,720 --> 00:14:48,880 Speaker 1: Then you might d u getting to the end of 324 00:14:48,880 --> 00:14:50,600 Speaker 1: the day and feel like you just haven't completed anything. 325 00:14:50,840 --> 00:14:52,680 Speaker 1: And so it feels so much nicer to do less 326 00:14:52,680 --> 00:14:55,600 Speaker 1: in a day but finish each thing as you go along. 327 00:14:55,760 --> 00:14:58,320 Speaker 1: So I mentioned structure, but I would like to emphasize 328 00:14:58,360 --> 00:15:01,200 Speaker 1: how important structure is when you're mine feels chaotic, which 329 00:15:01,280 --> 00:15:04,400 Speaker 1: usually it does for us. You need to create organization 330 00:15:04,520 --> 00:15:07,280 Speaker 1: externally to feel some sort of peace and calm internally. 331 00:15:07,520 --> 00:15:08,400 Speaker 2: Now some people. 332 00:15:08,160 --> 00:15:11,440 Speaker 1: Say I have organized chaos around me, and I think 333 00:15:11,520 --> 00:15:14,480 Speaker 1: I believe it, but I also don't because actually just 334 00:15:14,880 --> 00:15:19,720 Speaker 1: organized calm is better than organized chaos. And so to 335 00:15:19,720 --> 00:15:22,200 Speaker 1: make it all make sense in your mind, make your 336 00:15:22,200 --> 00:15:26,360 Speaker 1: external environment a little bit more peaceful. Alarms, schedule, adding 337 00:15:26,360 --> 00:15:29,640 Speaker 1: things to your calendar, having places for everything that you 338 00:15:29,720 --> 00:15:32,560 Speaker 1: need in your life, having drawers labeled. If you came 339 00:15:32,600 --> 00:15:35,440 Speaker 1: to my house you think there was something wrong with me. 340 00:15:35,680 --> 00:15:40,800 Speaker 1: I have everything labeled, every single jar, every single spice pot, 341 00:15:41,160 --> 00:15:46,320 Speaker 1: every single draw There is a place for everything, because 342 00:15:46,400 --> 00:15:49,800 Speaker 1: it just helps me to feel sane in my day 343 00:15:50,160 --> 00:15:52,440 Speaker 1: and it helps me helps me feel organized in my 344 00:15:52,480 --> 00:15:55,640 Speaker 1: mind when I see organization externally. But also add less 345 00:15:55,640 --> 00:15:57,600 Speaker 1: than more. Remember that time thing I said, don't add 346 00:15:57,640 --> 00:15:59,920 Speaker 1: too much in there. Whatever you think you could do, 347 00:16:00,280 --> 00:16:03,200 Speaker 1: buffer an extra thirty minutes either side, at least per 348 00:16:03,240 --> 00:16:06,760 Speaker 1: activity to see if you can get it done, and 349 00:16:06,760 --> 00:16:08,800 Speaker 1: then you don't feel disappointed every day then you didn't 350 00:16:08,840 --> 00:16:11,360 Speaker 1: keep up with your schedule, because that will then put 351 00:16:11,360 --> 00:16:13,640 Speaker 1: you off having a schedule and it will not feeling 352 00:16:13,640 --> 00:16:16,640 Speaker 1: too overwhelming saying, oh, well, I didn't stick to my schedule, 353 00:16:16,680 --> 00:16:19,920 Speaker 1: and having a schedule makes me feel really anxious because 354 00:16:19,960 --> 00:16:22,040 Speaker 1: when I don't finish it, I feel disappointed in myself, 355 00:16:22,360 --> 00:16:24,640 Speaker 1: so it can become a vicious cycle. So start off 356 00:16:24,680 --> 00:16:28,080 Speaker 1: by scheduling really small things in your day, tick them off, 357 00:16:28,120 --> 00:16:29,800 Speaker 1: and then move on to adding more and more in. 358 00:16:29,720 --> 00:16:30,480 Speaker 2: As time goes on. 359 00:16:31,160 --> 00:16:33,840 Speaker 1: Let me tell you the most underrated thing for ADHD, 360 00:16:34,240 --> 00:16:38,960 Speaker 1: the most underrated thing. It is free and it requires 361 00:16:38,960 --> 00:16:40,200 Speaker 1: no tools, no equipment. 362 00:16:40,280 --> 00:16:40,960 Speaker 2: You know what that is? 363 00:16:44,600 --> 00:16:49,400 Speaker 1: A simple breath? Yes, so underrated, actually really not given 364 00:16:49,400 --> 00:16:53,200 Speaker 1: the praise that it should in life. Because breath is 365 00:16:53,320 --> 00:16:55,560 Speaker 1: the anchor between your mind and your body. It can 366 00:16:55,600 --> 00:16:57,960 Speaker 1: help you to collect your thoughts and help you keep going. 367 00:16:58,040 --> 00:17:02,360 Speaker 1: Breathing is so underestimated and underused superpower when it comes 368 00:17:02,440 --> 00:17:03,640 Speaker 1: to your mind racing. 369 00:17:04,000 --> 00:17:05,240 Speaker 2: And so take deep. 370 00:17:05,040 --> 00:17:07,680 Speaker 1: Breath during the day when you catch your mind running 371 00:17:07,760 --> 00:17:11,399 Speaker 1: at the speed of lightning, Just sit, take a deep breath, 372 00:17:11,680 --> 00:17:14,080 Speaker 1: collect your thoughts, and then move on to the next thing. 373 00:17:15,040 --> 00:17:17,399 Speaker 1: I find it makes such a difference to the speed 374 00:17:17,440 --> 00:17:21,680 Speaker 1: I speak at or my mind thinking of one hundred things. 375 00:17:21,720 --> 00:17:24,800 Speaker 1: It really really does make a difference. It brings instant 376 00:17:24,800 --> 00:17:28,000 Speaker 1: calm to your nervous system and so you don't need 377 00:17:28,040 --> 00:17:30,840 Speaker 1: fancy tools or anything. All you need to do is 378 00:17:30,840 --> 00:17:33,080 Speaker 1: reconnect to your breath sometimes and it can really help 379 00:17:33,160 --> 00:17:33,959 Speaker 1: you to focus. 380 00:17:34,000 --> 00:17:34,280 Speaker 2: Again. 381 00:17:34,600 --> 00:17:37,080 Speaker 1: I mentioned this earlier about cutting people off of a conversation, 382 00:17:37,480 --> 00:17:39,639 Speaker 1: and I think I found a really useful way to 383 00:17:39,680 --> 00:17:42,800 Speaker 1: stay present in a conversation. I really try to focus 384 00:17:42,840 --> 00:17:44,920 Speaker 1: on what the person is saying, not what I'm going 385 00:17:44,960 --> 00:17:47,080 Speaker 1: to say next. And to be able to do that, 386 00:17:47,160 --> 00:17:49,399 Speaker 1: you have to increase your presence in the moment. And 387 00:17:49,600 --> 00:17:52,320 Speaker 1: presence in the moment comes with where your focus is at. 388 00:17:52,480 --> 00:17:54,000 Speaker 1: And so to get yourself out of your mind and 389 00:17:54,040 --> 00:17:56,359 Speaker 1: back into the conversation if you notice it, you know, 390 00:17:56,680 --> 00:17:59,800 Speaker 1: going on a different tangent or getting distracted. I do 391 00:17:59,840 --> 00:18:02,400 Speaker 1: think is like looking at their mouth while they are speaking. 392 00:18:02,680 --> 00:18:05,560 Speaker 1: Really seeing their mouth move helps me to focus on 393 00:18:05,560 --> 00:18:07,520 Speaker 1: what they're saying, but also listening to the tone of 394 00:18:07,560 --> 00:18:10,359 Speaker 1: the voice, making eye contact. Don't be looking around while 395 00:18:10,359 --> 00:18:13,840 Speaker 1: they're speaking. Lock into the person. Lock into the conversation 396 00:18:14,359 --> 00:18:16,359 Speaker 1: allows you to be more present, allows them to feel 397 00:18:16,359 --> 00:18:19,359 Speaker 1: like you are actually engaging in the conversation, but also 398 00:18:19,720 --> 00:18:22,080 Speaker 1: allows you to really hear what they're saying, rather than 399 00:18:22,119 --> 00:18:24,879 Speaker 1: being distracted by our own mind. And another thing is 400 00:18:25,200 --> 00:18:28,760 Speaker 1: we always try to mold ourselves to other people or 401 00:18:28,800 --> 00:18:31,240 Speaker 1: the environment around us, But what if we created an 402 00:18:31,320 --> 00:18:34,080 Speaker 1: environment that works for us, not against us. I used 403 00:18:34,080 --> 00:18:37,560 Speaker 1: to think I needed more will power, more discipline in 404 00:18:37,560 --> 00:18:39,320 Speaker 1: my life, but I didn't. I just need a few 405 00:18:39,400 --> 00:18:41,360 Speaker 1: distractions in my life, and so I had to change 406 00:18:41,400 --> 00:18:44,359 Speaker 1: a few things externally and internally and in my day 407 00:18:44,440 --> 00:18:47,240 Speaker 1: to allow myself to thrive in the environment. 408 00:18:46,880 --> 00:18:47,640 Speaker 2: That I've created. 409 00:18:47,960 --> 00:18:51,399 Speaker 1: Our brains are highly sensitive to visual and sensory noise, 410 00:18:51,440 --> 00:18:55,280 Speaker 1: and so removing friction can help more than trying harder. 411 00:18:55,720 --> 00:18:58,800 Speaker 1: So practical changes that could work are things like your 412 00:18:58,800 --> 00:18:59,720 Speaker 1: phone in another room. 413 00:19:00,200 --> 00:19:00,639 Speaker 2: It sounds. 414 00:19:00,680 --> 00:19:03,200 Speaker 1: I know you hear things like that and you're like, ah, 415 00:19:03,240 --> 00:19:05,680 Speaker 1: not really for me, but try it. You amount have 416 00:19:05,760 --> 00:19:08,520 Speaker 1: noise that comes from just this one screen is insane. 417 00:19:09,320 --> 00:19:11,800 Speaker 1: Having only one tap open on your computer at a time, 418 00:19:11,840 --> 00:19:13,720 Speaker 1: so you're not seeing so many things open. 419 00:19:13,960 --> 00:19:14,880 Speaker 2: That helps me a lot. 420 00:19:15,359 --> 00:19:17,600 Speaker 1: Having a physical notebook next to you at all times, 421 00:19:18,040 --> 00:19:20,520 Speaker 1: having a clear workspace. Take five minutes before you sit 422 00:19:20,560 --> 00:19:22,720 Speaker 1: down to just clear your area so you don't see 423 00:19:22,720 --> 00:19:26,280 Speaker 1: anything else there so nothing is distracting you. No open books, 424 00:19:26,680 --> 00:19:28,960 Speaker 1: but nothing. Just try and keep your area very minimalist. 425 00:19:29,480 --> 00:19:33,159 Speaker 1: Another thing that I have done that has severely helped 426 00:19:33,200 --> 00:19:35,680 Speaker 1: me in my day where I can notice my mind 427 00:19:35,760 --> 00:19:37,960 Speaker 1: starting to wonder is I get on the treadmill and 428 00:19:38,000 --> 00:19:40,120 Speaker 1: I walk while I work. And I used to think, 429 00:19:40,160 --> 00:19:42,040 Speaker 1: oh my god, why am I so focused when I'm 430 00:19:42,080 --> 00:19:44,360 Speaker 1: walking on the treadmill. I get so much done on there, 431 00:19:44,720 --> 00:19:47,119 Speaker 1: And it really does help to regulate your focus. It 432 00:19:47,160 --> 00:19:50,119 Speaker 1: actually boosts openmine, which is the focus chemical in your body. 433 00:19:50,440 --> 00:19:52,520 Speaker 1: So sometimes if I'm on a phone call, I'll pace, 434 00:19:52,680 --> 00:19:55,679 Speaker 1: or if I'm thinking about something, I'll just walk up 435 00:19:55,720 --> 00:19:58,520 Speaker 1: and down. And I always spend at least like an 436 00:19:58,560 --> 00:20:01,600 Speaker 1: hour of my day, especially during the afternoon period, to 437 00:20:01,640 --> 00:20:04,480 Speaker 1: walk on the treadmill and work on there, and sometimes 438 00:20:04,480 --> 00:20:06,159 Speaker 1: I end up getting done more in one hour of 439 00:20:06,200 --> 00:20:07,920 Speaker 1: walking and working than I do of three to four 440 00:20:07,920 --> 00:20:09,840 Speaker 1: hours sitting still. And if you don't want to do that, 441 00:20:09,840 --> 00:20:12,480 Speaker 1: you could stretch between your tasks, but just doing short 442 00:20:12,520 --> 00:20:15,919 Speaker 1: bursts of movement between things can help to refocus you, 443 00:20:16,560 --> 00:20:20,200 Speaker 1: like literally five minutes in between activities. ADHD often involves 444 00:20:20,200 --> 00:20:23,919 Speaker 1: our nervous system being really dysregulated, so either we're overstimulated 445 00:20:24,000 --> 00:20:27,560 Speaker 1: or we're understimulated, and so movement helps the body to 446 00:20:27,640 --> 00:20:31,000 Speaker 1: remove any excess energy and brings the system back into balance, 447 00:20:31,200 --> 00:20:34,400 Speaker 1: which is why pacing helps you think, fidgeting can help 448 00:20:34,400 --> 00:20:37,359 Speaker 1: you listen, and gentle movement can help you to reduce 449 00:20:37,400 --> 00:20:40,200 Speaker 1: anxiety that you're feeling. As much as we love being spontaneous, 450 00:20:40,760 --> 00:20:44,480 Speaker 1: what really helps is creating less variables in your routine. 451 00:20:44,720 --> 00:20:48,359 Speaker 1: Monotony is actually our best friend. Having the same breakfast 452 00:20:48,400 --> 00:20:51,800 Speaker 1: most days, the same morning rhythm makes us have fewer 453 00:20:51,840 --> 00:20:54,200 Speaker 1: decisions to make, which means we have more energy. The 454 00:20:54,320 --> 00:20:57,000 Speaker 1: less decision fatigue we have, the better, the more we 455 00:20:57,040 --> 00:20:58,800 Speaker 1: have energy to spend in the rest of our day. 456 00:20:59,320 --> 00:21:01,280 Speaker 1: And so actually you won't think of repeating the same 457 00:21:01,280 --> 00:21:03,400 Speaker 1: thing every day, how boring, but actually doesn't make it boring. 458 00:21:03,440 --> 00:21:06,920 Speaker 1: It makes it lighter, more stable, and makes you less anxious. Okay, 459 00:21:06,920 --> 00:21:09,360 Speaker 1: so everything that I've shared until now has been more 460 00:21:09,359 --> 00:21:12,760 Speaker 1: practical and based on lifestyle, and I think sometimes people 461 00:21:12,840 --> 00:21:15,680 Speaker 1: forget that what we eat and how we eat can 462 00:21:15,880 --> 00:21:19,760 Speaker 1: absolutely influence how active our mind feels. And so I 463 00:21:19,880 --> 00:21:22,000 Speaker 1: really wanted to touch on diet too, because it's so 464 00:21:22,119 --> 00:21:24,440 Speaker 1: important when it comes to ADHD. So the first thing 465 00:21:24,520 --> 00:21:26,720 Speaker 1: is probably going to be something you don't want to hear, 466 00:21:27,240 --> 00:21:27,960 Speaker 1: but it's something. 467 00:21:27,760 --> 00:21:28,560 Speaker 2: That I have to tell you. 468 00:21:28,640 --> 00:21:31,119 Speaker 1: It is my duty to let you know, to plant 469 00:21:31,119 --> 00:21:34,320 Speaker 1: the seed in your mind. It is, girl, you got 470 00:21:34,320 --> 00:21:37,640 Speaker 1: to get off that coffee as much as you possibly can. 471 00:21:38,040 --> 00:21:40,679 Speaker 1: And I know, coffee smells so good. I love the 472 00:21:40,720 --> 00:21:44,359 Speaker 1: smell of coffee. The ritual feels so good. It's so comforting. 473 00:21:44,720 --> 00:21:47,800 Speaker 1: But the thing is that the caffeine and coffee and 474 00:21:47,840 --> 00:21:50,560 Speaker 1: how it hits your body, it can just tip you 475 00:21:50,640 --> 00:21:52,800 Speaker 1: over the edge. If your mind is already over active, 476 00:21:52,840 --> 00:21:54,679 Speaker 1: it can just create more chaos in your mind and 477 00:21:54,720 --> 00:21:57,400 Speaker 1: take it into overdrive. Now, there are some really great 478 00:21:57,400 --> 00:21:58,720 Speaker 1: alternatives these days. 479 00:21:59,080 --> 00:21:59,600 Speaker 2: Mud water. 480 00:21:59,800 --> 00:22:02,320 Speaker 1: My friends have been using that. They absolutely love it. 481 00:22:03,040 --> 00:22:05,960 Speaker 1: You know, having a little functional mushroom war beverage sounds 482 00:22:05,960 --> 00:22:06,440 Speaker 1: the same. 483 00:22:06,240 --> 00:22:06,560 Speaker 2: Doesn't it. 484 00:22:06,600 --> 00:22:09,159 Speaker 1: Okay, it doesn't sound the same, but I guarantee you 485 00:22:09,280 --> 00:22:11,639 Speaker 1: that you can learn to love it. But they honestly 486 00:22:11,640 --> 00:22:14,280 Speaker 1: do taste pretty great. They've really mastered at least an 487 00:22:14,320 --> 00:22:17,119 Speaker 1: alternative for that. And that's really why we ended up 488 00:22:17,160 --> 00:22:20,560 Speaker 1: making Junior was Sparkling adaptationic tea brand because we wanted 489 00:22:20,560 --> 00:22:23,080 Speaker 1: people to have a healthy dose of caffeine. We have 490 00:22:23,119 --> 00:22:27,119 Speaker 1: caffeinated and decaf options, but the caffeated ones are Energy 491 00:22:27,119 --> 00:22:30,560 Speaker 1: from Green Tea and adaptogens that can really help calm 492 00:22:30,640 --> 00:22:33,119 Speaker 1: the mind and focus while still giving you energy. 493 00:22:33,160 --> 00:22:34,480 Speaker 2: So it's got that perfect balance. 494 00:22:34,920 --> 00:22:36,280 Speaker 1: And to be honest, if you still want to stick 495 00:22:36,280 --> 00:22:38,320 Speaker 1: to your coffee ritual, you can always try a decaff 496 00:22:38,320 --> 00:22:40,120 Speaker 1: coffee for at least one of the coffees you're having 497 00:22:40,160 --> 00:22:42,639 Speaker 1: in the day, and ideally the one that you start 498 00:22:42,640 --> 00:22:44,840 Speaker 1: your morning with is the most important because it says 499 00:22:44,880 --> 00:22:46,520 Speaker 1: the tone for the rest of the day. Another big 500 00:22:46,520 --> 00:22:49,119 Speaker 1: influence is our sugar levels, trying to balance them throughout 501 00:22:49,119 --> 00:22:51,159 Speaker 1: the day and not starting the day off with a 502 00:22:51,280 --> 00:22:54,040 Speaker 1: huge sugar spike that just rattles you up and throws 503 00:22:54,040 --> 00:22:56,679 Speaker 1: you off. So starting your mourning with a bit of 504 00:22:56,720 --> 00:22:59,800 Speaker 1: protein and some healthy fats can really help to b 505 00:23:00,200 --> 00:23:01,800 Speaker 1: and stabilize your blood sugar for the rest of the 506 00:23:01,880 --> 00:23:04,359 Speaker 1: day and set your mind up for success so that 507 00:23:04,400 --> 00:23:06,520 Speaker 1: it can go through the day more calm and collected. 508 00:23:07,000 --> 00:23:10,200 Speaker 1: I actually recently started having a savory breakfast again instead 509 00:23:10,200 --> 00:23:12,040 Speaker 1: of my morning smoothie, which I used to put lots 510 00:23:12,040 --> 00:23:14,320 Speaker 1: of berries, and I used to put my protein powder 511 00:23:14,320 --> 00:23:16,280 Speaker 1: in there too, but it was stead a sweeter breakfast. 512 00:23:16,640 --> 00:23:19,040 Speaker 1: And so right now I'm doing this unsweetened yogurt with 513 00:23:19,080 --> 00:23:21,920 Speaker 1: a mixture of swear beans or chickpeas or edamamae beans 514 00:23:22,600 --> 00:23:25,400 Speaker 1: and some seeds and nuts, and also a little cilentroid chutney. 515 00:23:25,880 --> 00:23:28,040 Speaker 1: And I'm so obsessed with it. I literally can't wait 516 00:23:28,080 --> 00:23:30,760 Speaker 1: for the morning to eat it. But it also, I've noticed, 517 00:23:30,880 --> 00:23:32,360 Speaker 1: is making my mind and my gut feel a lot 518 00:23:32,359 --> 00:23:34,800 Speaker 1: better right now than doing a smoothie, And so try 519 00:23:34,800 --> 00:23:37,720 Speaker 1: out having a savory breakfast now. The thing is everything 520 00:23:37,760 --> 00:23:39,520 Speaker 1: is going to be an experiment for you. You may 521 00:23:39,640 --> 00:23:41,920 Speaker 1: end up trying it and realizing that actually, I don't 522 00:23:41,920 --> 00:23:44,120 Speaker 1: feel any different. But I think a big part of 523 00:23:44,400 --> 00:23:48,640 Speaker 1: this process is observation and also experimenting. Test something out, 524 00:23:48,720 --> 00:23:51,159 Speaker 1: take one thing out, substitute it with something else, and 525 00:23:51,400 --> 00:23:53,359 Speaker 1: see how your body and your mind reacts. You might 526 00:23:53,400 --> 00:23:55,760 Speaker 1: even have to have the thing that you're used to 527 00:23:55,800 --> 00:23:57,359 Speaker 1: having for a couple more days so that you can 528 00:23:57,400 --> 00:23:59,520 Speaker 1: observe how you feel on it to be able to 529 00:23:59,520 --> 00:24:01,480 Speaker 1: see what the differences. Now, if you're not taking a 530 00:24:01,480 --> 00:24:03,760 Speaker 1: Mega three supplement for your brain, this is such a 531 00:24:03,760 --> 00:24:07,240 Speaker 1: great supplement to start incorporating to support your brain function. 532 00:24:07,960 --> 00:24:11,480 Speaker 1: There is also elthianine, which can help to calm. 533 00:24:11,200 --> 00:24:12,120 Speaker 2: Your nervous system. 534 00:24:12,400 --> 00:24:14,919 Speaker 1: Elthenin is also in matches, so that could be a 535 00:24:14,960 --> 00:24:17,639 Speaker 1: good substitute for you in the morning for you to 536 00:24:17,640 --> 00:24:20,159 Speaker 1: sop out your coffee with two. Do not forget to 537 00:24:20,240 --> 00:24:24,040 Speaker 1: incorporate probiotics or probiotic foods into your diet every day. 538 00:24:24,480 --> 00:24:26,520 Speaker 1: I always have soaur krat in my fridge and I 539 00:24:26,560 --> 00:24:28,439 Speaker 1: have it with my breakfast or my lunch. It's so 540 00:24:28,520 --> 00:24:31,720 Speaker 1: easy to incorporate into anything. It's so great for your gut, 541 00:24:31,760 --> 00:24:33,720 Speaker 1: but also as a crunchy sour thing on the side 542 00:24:33,760 --> 00:24:36,320 Speaker 1: of your food, which is always nice. And lastly, try 543 00:24:36,400 --> 00:24:39,200 Speaker 1: to have an overall anti inflammatory diet, which sounds a 544 00:24:39,240 --> 00:24:42,280 Speaker 1: little bit more complicated than it actually is really and truly, 545 00:24:42,400 --> 00:24:44,639 Speaker 1: the more whole foods that you eat, the less process 546 00:24:44,680 --> 00:24:47,240 Speaker 1: packaged foods that you eat, the less inflammatory your. 547 00:24:47,160 --> 00:24:47,800 Speaker 2: Diet will be. 548 00:24:47,960 --> 00:24:49,560 Speaker 1: If you don't have to cut out all package foods. 549 00:24:49,680 --> 00:24:51,960 Speaker 1: You could also do this gradually, maybe like two days 550 00:24:51,960 --> 00:24:53,320 Speaker 1: a week you decide that you're going to cook at 551 00:24:53,359 --> 00:24:56,840 Speaker 1: home instead, or you're gonna substitute out that packet of 552 00:24:56,880 --> 00:24:59,800 Speaker 1: crisps or chips for I don't know, some crispy tofood 553 00:24:59,800 --> 00:25:04,040 Speaker 1: that you made at home, or some nuts, or maybe 554 00:25:04,040 --> 00:25:06,240 Speaker 1: some seed crackers that you made at home. And also 555 00:25:06,280 --> 00:25:09,199 Speaker 1: the same goes for having an anti inflammatory lifestyle. One 556 00:25:09,240 --> 00:25:10,840 Speaker 1: of my favorite things to do every single week at 557 00:25:10,840 --> 00:25:13,200 Speaker 1: the moment is doing a sauna or cold plunge, or 558 00:25:13,240 --> 00:25:15,720 Speaker 1: even just doing a bath at home with epsom salts. 559 00:25:15,720 --> 00:25:18,040 Speaker 1: If you don't have that accessible to you, just try 560 00:25:18,040 --> 00:25:21,520 Speaker 1: and focus on the basics getting good sleep, quantity and quality, 561 00:25:21,960 --> 00:25:25,480 Speaker 1: moving your body, and incorporating some simple breathing into your day, 562 00:25:25,720 --> 00:25:28,159 Speaker 1: and then add in being a little bit more mindful 563 00:25:28,200 --> 00:25:30,760 Speaker 1: about what you're eating, and honestly you'll be doing great. 564 00:25:31,080 --> 00:25:33,480 Speaker 1: And just remember you never have to change anything too drastically. 565 00:25:33,520 --> 00:25:36,320 Speaker 1: Sometimes if we try to change too much, our mind 566 00:25:36,320 --> 00:25:39,280 Speaker 1: and our body ends up rebelling and it feels too 567 00:25:39,359 --> 00:25:42,520 Speaker 1: drastic and it feels unsafe. And so pick little things 568 00:25:42,520 --> 00:25:45,359 Speaker 1: that you feel comfortable changing in your life today, and 569 00:25:45,400 --> 00:25:48,560 Speaker 1: then every week you could incorporate something new or one 570 00:25:48,600 --> 00:25:52,280 Speaker 1: small shift that you make and add into your daily schedule. 571 00:25:52,600 --> 00:25:56,040 Speaker 1: So I would like you to remember next time you're 572 00:25:56,080 --> 00:25:58,880 Speaker 1: really disliking your ADHD and you feel like you don't 573 00:25:58,920 --> 00:26:01,080 Speaker 1: belong because of it, just know that it is not 574 00:26:01,119 --> 00:26:03,600 Speaker 1: a flaw at all. It's just a different operating system. 575 00:26:03,640 --> 00:26:05,440 Speaker 1: And you need to figure out systems that work for you, 576 00:26:05,800 --> 00:26:08,000 Speaker 1: to really work with it rather than against it. And 577 00:26:08,080 --> 00:26:11,680 Speaker 1: once I understood that, and once I started spending time 578 00:26:11,720 --> 00:26:15,640 Speaker 1: and investing energy into creating that for myself, everything got 579 00:26:15,680 --> 00:26:18,280 Speaker 1: so much easier. Doesn't mean that it's still not difficult 580 00:26:18,280 --> 00:26:22,639 Speaker 1: at times, but I really think working on these systems 581 00:26:23,119 --> 00:26:24,159 Speaker 1: is what can really save you. 582 00:26:24,720 --> 00:26:27,320 Speaker 2: So yeah, I hope that helped. 583 00:26:27,400 --> 00:26:28,920 Speaker 1: Let me know if you have any tips or tricks, 584 00:26:29,000 --> 00:26:32,480 Speaker 1: DM me comment when this episode comes out. We'd love 585 00:26:32,520 --> 00:26:35,320 Speaker 1: to hear from all of you wonderful people by sending 586 00:26:35,320 --> 00:26:37,480 Speaker 1: you so much love and thank you so so much 587 00:26:37,560 --> 00:26:38,080 Speaker 1: for listening.