Speaker 1: When your mind feels chaotic, which usually it does for us,
Speaker 1: you need to create organization externally to feel some sort
Speaker 1: of peace and calm internally. Now, some people say I
Speaker 1: have organized chaos around me, and I think I believe it,
Speaker 1: but I also don't, because actually just organized calm is
Speaker 1: better than organized chaos. I'm Radi Wukiah and on my
Speaker 1: podcast A Really Good Cry, we embrace the messy and
Speaker 1: the beautiful, providing a space for raw, unfielded conversations that
Speaker 1: celebrate vulnerability and allow you to tune in to learn,
Speaker 1: connect and find comfort together. Hello, welcome back to this
Speaker 1: week's episode of A Really Good Cry.
Speaker 2: Thank you so much for coming back here.
Speaker 1: So grateful for you all, and honestly, I have to
Speaker 1: say that this community has just become so surprisingly I
Speaker 1: don't know why. I didn't expect it to be incredible,
Speaker 1: but you guys are absolutely incredible. When I read your
Speaker 1: dms and I see the comments on that page, and
Speaker 1: some of you have come completely randomly to A Really
Speaker 1: Good Cry, not even through my page, and it's so
Speaker 1: so lovely to experience this new energy of people coming
Speaker 1: through and actually connecting on things that we just want
Speaker 1: to get better.
Speaker 2: At in life like that's such a beautiful community to build.
Speaker 2: So thank you again, so grateful for you all. And
Speaker 2: today I want to.
Speaker 1: Talk about a topic that is very near and dear
Speaker 1: to my heart because it's something that I used to
Speaker 1: be a little bit disheartened by. But I feel like
Speaker 1: I've really turned it into a bit of a superpower
Speaker 1: and found a way to really use it to my advantage.
Speaker 1: And I really wanted to share that because I know
Speaker 1: sometimes having ADHD can for really overwhelming and difficult, but
Speaker 1: actually I think that there is a beautiful silver lining
Speaker 1: in it, and if you use the right tools and
Speaker 1: techniques in your life, there is a possibility to really
Speaker 1: make it work for you, even if right now it
Speaker 1: feels like that's not possible, which is a position I
Speaker 1: was definitely in my ADHD mind. Was something that I
Speaker 1: used to think was such a disadvantage. I used to
Speaker 1: feel really behind, feel really misunderstood, feel sad that I
Speaker 1: was mislabeled as inconsistent because I really don't want to
Speaker 1: be inconsistent or people expecting me to just not finish
Speaker 1: things or be really late all the time, and noticing
Speaker 1: myself interrupting people when they're talking even though I really
Speaker 1: wanted to hear what they were saying. You know, for
Speaker 1: other people, it can show up in erratic emotions or
Speaker 1: small things feeling really big oversharing in social settings. The
Speaker 1: fact is, to really appreciate it, we kind of have
Speaker 1: to go back and understand what ADHD actually is. And
Speaker 1: so the first thing that we have to come to
Speaker 1: terms with is that our mind moves way faster than
Speaker 1: the average person, and we have this content fear of
Speaker 1: forgetting what we want to say, moving from one topic
Speaker 1: to another within one sentence, or topic hopping in conversations constantly.
Speaker 1: And it's so funny because I remember when me and
Speaker 1: Jay started dating. He would be talking about something and
Speaker 1: I would ask a question or make a comment that
Speaker 1: seemed absolutely unrelated to what he said, which would make
Speaker 1: him feel like I just wasn't listening or paying attention
Speaker 1: or didn't care.
Speaker 2: But it was that at all.
Speaker 1: It's like, if he said the word India in his sentence,
Speaker 1: by the time he's finished his sentence, my mind has gone, hmm, India.
Speaker 1: I bought this top in India. Oh God, I really
Speaker 1: need to get dry clean hmm. I wonder if he
Speaker 1: needs to get anything dry clean, then we could send
Speaker 1: our stuff together. And so my response to whatever he
Speaker 1: was saying would be, do you need to do anything
Speaker 1: dry clean today? And he would be like, wait, have
Speaker 1: you even been listening to anything I've been saying? Why
Speaker 1: would you even think of that? Have you not heard
Speaker 1: a word that's come out of my mouth? And I'm like, no,
Speaker 1: I literally heard everything, but my mind just had it differently.
Speaker 1: And so one thing's for sure, you will never have
Speaker 1: a dull conversation with someone with ADHD. It will be
Speaker 1: full and overflowing with things that are very interesting. Just
Speaker 1: may not be in a conventional way that you expected it.
Speaker 1: You might have to put the pieces together yourself. But honestly,
Speaker 1: I actually love it now and ADHD mine is spontaneous
Speaker 1: and creative, and it's filled with ideas and it thinks
Speaker 1: outside the box. So yes, we may not be inventional,
Speaker 1: but we're pretty exciting and our brain thinks a lot.
Speaker 1: I remember I actually had years ago, years ago when
Speaker 1: I didn't even honestly think I had ADHD or didn't
Speaker 1: identify with it at the time. I had my brain
Speaker 1: scanned by doctor Daniel Amen and I think about that
Speaker 1: video somewhere online. But he told me that different areas
Speaker 1: of my brain just light up at the same time,
Speaker 1: way more than if you compared it to a neurotypical brain.
Speaker 1: And that actually made me feel so understood and helped
Speaker 1: me to understand myself better. And you know what, it
Speaker 1: didn't bother me so much as I was growing up
Speaker 1: and even up till the point i'd say that I
Speaker 1: started actually doing this podcast, and it started becoming so
Speaker 1: heightened because I had to hear myself speak, and I
Speaker 1: would have guests on the podcast and so many and
Speaker 1: the feedback that I was receiving, and I would find
Speaker 1: it really hard to let someone finish their sentence, not
Speaker 1: because of selfishness or wanted to hear my own voice
Speaker 1: like some people in my comments kindly highlighted to me,
Speaker 1: but because of excitement that, oh my gosh, I can
Speaker 1: relate to this and out of impulse because I'm so
Speaker 1: excited to share what's in my mind or the thing
Speaker 1: that I've related it to in my mind. After hearing
Speaker 1: episodes back, I totally saw how disruptive it can be
Speaker 1: to conversations, and I really started to actively change that.
Speaker 1: So I did little things like I got myself a
Speaker 1: pen and a notepad to take notes while the guests
Speaker 1: was speaking. And now I'm so much better in those
Speaker 1: podcast episodes where I'm writing all the things that I
Speaker 1: have to say down so I can ask them after.
Speaker 1: But then also it's impacted my day to day life
Speaker 1: and how much better I am I having normal conversations
Speaker 1: with people, and it's something I really recommend. And obviously,
Speaker 1: when you're having conversations with thermal people, you're not going
Speaker 1: to get a pen and paper out.
Speaker 2: But something I.
Speaker 1: Really recommend is getting things out of your head by
Speaker 1: doing a brain dumb At the beginning of the day,
Speaker 1: our mind holds so.
Speaker 2: Many thoughts for someone with our.
Speaker 1: ADHD, and then when you do have it, your mind
Speaker 1: can kind of skip from place to place to place,
Speaker 1: and you can find it really difficult to focus, and
Speaker 1: so to hold everything in your head it just becomes
Speaker 1: really exhausting.
Speaker 2: But something about me is that once I am.
Speaker 1: Up, i am up, and my mind is ready to
Speaker 1: go zero to one hundred. So I've just accepted that
Speaker 1: and come to terms with the fact that doing my meditation,
Speaker 1: maybe I do need a pen and paper next to
Speaker 1: me so that I can jot down everything that's coming
Speaker 1: into my mind from the things I need to buy
Speaker 1: on my shopping list to the person that I forgot
Speaker 1: to text last week, and so having it next to
Speaker 1: me just allows all those thoughts to come out rather
Speaker 1: than just sit and swirl around in my mind. And
Speaker 1: then during the day, I usually use my notes app
Speaker 1: on my phone and I just make sure that I
Speaker 1: title them right. One of them is just pure chaos,
Speaker 1: like all the random things that I think of, and
Speaker 1: then I go back to it and try and organize
Speaker 1: it into some sort of structured notes, or I'll just
Speaker 1: delete the ones that were just thoughts that I no
Speaker 1: longer needed to keep space for mentally and physically. The
Speaker 1: second thing I really recommend, and I cannot emphasize how
Speaker 1: important this is, do it now, especially if it takes
Speaker 1: less than five minutes.
Speaker 2: Make that your rule.
Speaker 1: If something is going to take me less than five,
Speaker 1: maybe even ten minutes, I'm going to do with the
Speaker 1: moment that I think about it. One thing I've started
Speaker 1: to make a conscious effort to get better at these
Speaker 1: days is replying to people as they message me. I
Speaker 1: actually full intention of responding to people when they message me.
Speaker 1: I tell myself I'll do it when I'm not busy,
Speaker 1: when I can pay attention to what I write back,
Speaker 1: be more thoughtful, more eloquent, Maybe when I get into
Speaker 1: bed and I have a moment to think, and to
Speaker 1: be honest, it never happened, and so weeks would go by,
Speaker 1: and then suddenly they pop into my brain at a
Speaker 1: random moment in time that was absolutely not the right
Speaker 1: time for them to pop into my mind, but they do.
Speaker 1: And then all I'm thinking about is the fact that
Speaker 1: I have to reply back to them instead of the
Speaker 1: conversation I meant or the work I'm trying to do,
Speaker 1: And so to prevent all of that, how about we
Speaker 1: just write something back. One thing that helps is voice knowing,
Speaker 1: because sometimes texting feels like you have to put so
Speaker 1: much effort. Voice note bing bang done so much easier,
Speaker 1: and then you can take that off your list and
Speaker 1: you know that you've replied back to them. It was
Speaker 1: also something that really bugs me when people would say
Speaker 1: it about my personality, where they say, oh, yeah, don't worry,
Speaker 1: you can't even expect her to respond, and I was like, wait,
Speaker 1: what do you mean. I didn't even realize that I
Speaker 1: was doing it, and so I started writing back in
Speaker 1: the moment even if it was short, even if it
Speaker 1: was snappy, and my friend started to notice, and that
Speaker 1: actually felt so good to be the person that responds.
Speaker 1: Now sometimes to my friends, I'm like, you know, I
Speaker 1: respond faster than you do, actually, but it just showed
Speaker 1: me that you can change habits if you set up
Speaker 1: the right structure for yourself. A nothing I would do
Speaker 1: is if there was a message or email that needed
Speaker 1: a little bit more time or thought, I would have
Speaker 1: a note in my phone for all the people that
Speaker 1: I need to respond to, call back email bag, and
Speaker 1: just have an ongoing list of that in one place.
Speaker 1: Because sometimes I'd remember I need to respond to someone,
Speaker 1: but I could not remember who it was. Then I
Speaker 1: spend half an hour scrolling through every form of messaging
Speaker 1: to see if I could remember who it was. Just
Speaker 1: so not time efficient, and honestly, when it comes to task,
Speaker 1: it's the same stop waiting to have time to do it,
Speaker 1: especially if it takes between zero to five minutes the core,
Speaker 1: put the clothes in the washing machine, place the Amazon order,
Speaker 1: and at the time it might feel a little bit
Speaker 1: weird or feel like a chore, but the feeling of
Speaker 1: reward and accomplishment after is so good. You're like, yeah,
Speaker 1: I did that, I thought of it and I did it.
Speaker 1: What that's amazing because you actually did what needed to
Speaker 1: be done, and your body and your mind will reward
Speaker 1: you for that because you've completed a loop in your mind.
Speaker 1: And so I think the trick to ADHD is in
Speaker 1: the systems and structures that you put in to place
Speaker 1: for yourself. And it only becomes a disadvantage in systems
Speaker 1: that are not designed for us, not designed for us
Speaker 1: amazing people to come in and disrupt their world. But
Speaker 1: with the right structure, it can really become a superpower.
Speaker 1: So once you have these easy systems in plates, it
Speaker 1: can make things feel so much more manageable. So the
Speaker 1: next thing I struggle with being an adhder is something
Speaker 1: they call time blindness.
Speaker 2: We have two issues with time.
Speaker 1: We struggle to really comprehend how long things will take us.
Speaker 1: We almost have this illusional, optimistic view of being able
Speaker 1: to do so much within a very short period of time.
Speaker 1: I do that all the time when I'm cooking for people.
Speaker 1: I'm like, oh, this will literally take me an hour.
Speaker 1: I'm still there four or five hours later, and I'm.
Speaker 2: Like, I really thought I really thought it was only.
Speaker 1: Going to take me an hour, and my mind really
Speaker 1: does think that, and so we struggle with how long
Speaker 1: things will take us, but also losing track of time
Speaker 1: while doing anything, being really surprised by deadlines even when
Speaker 1: you knew.
Speaker 2: About them, but you really believe that you.
Speaker 1: Can fit everything in, and I always feel like I
Speaker 1: could do one more thing before leaving, and then.
Speaker 2: I always end up being late.
Speaker 1: I don't know whether any of you can relate to that,
Speaker 1: but I do that every single time. It's like I'm
Speaker 1: actually running early for something, but then I realize I'm
Speaker 1: running so early that I could fit something else in,
Speaker 1: and the thing I tried to fit in absolutely will
Speaker 1: not fit in that time. And so you then end
Speaker 1: up being late and feeling awful about it, cancelling last
Speaker 1: minute because everything took so much longer than you expected,
Speaker 1: and then your friends ended up thinking you just don't care,
Speaker 1: or or you end up avoiding plans altogether because timing
Speaker 1: just feels so stressful. It's not organization or disrespect, it's
Speaker 1: just that time just doesn't register in the same way
Speaker 1: for us. So useful way to handle this is doing
Speaker 1: realistic alarms for yourself and setting really big buffer times.
Speaker 1: Sometimes the people around me will give me fake times
Speaker 1: to make sure that I'm ready, and I don't like it,
Speaker 1: but I understand why they have to do it, but
Speaker 1: I still don't appreciate it. So instead I send myself
Speaker 1: a buffer so I feel like I'm in control. You
Speaker 1: might have seen me sharing my journey of training for
Speaker 1: High Rocks. I wanted to push myself to do something
Speaker 1: out of my comfort zone, but also something my younger
Speaker 1: self would have never expected us to achieve.
Speaker 2: Running is a big part of High Rocks.
Speaker 1: You have to run almost six miles throughout the race,
Speaker 1: and so I have been spending a lot of my
Speaker 1: time running. I've always loved running as a way to
Speaker 1: find rhythm in my life, not just for performance, but
Speaker 1: to create space in my mind. I found whenever my
Speaker 1: mind is racing or I feel overwhelmed, moving my body,
Speaker 1: especially running, helps me to get out of my head
Speaker 1: and back into the present moment, into my body. And
Speaker 1: I with the type of person who thought I'd enjoy running.
Speaker 1: I used to hear my friends talk about a running
Speaker 1: high where you just get into this stride. You're not
Speaker 1: thinking about the movement, You're just in flow. And I
Speaker 1: had never really felt that a huge part of that
Speaker 1: is what I run in, the clothing I wear, but
Speaker 1: more importantly, the shoes I'm wearing. It's so hard to
Speaker 1: feel free in your mind when your body isn't feeling
Speaker 1: comfortable or is in pain, and I found that a
Speaker 1: hurdle in the past when I've tried to do long runs.
Speaker 1: I started wearing Ultra running shoes. Ultrafit mimics the natural
Speaker 1: shape of your foot with a roomy toe box that
Speaker 1: gives your toe space to move freely for more natural
Speaker 1: comfort and movement. The last thing you want is the
Speaker 1: distraction of your feet cramping or rubbing somewhere. Ultra designs
Speaker 1: their shoes around something very simple, letting your feet be feet.
Speaker 1: That extra room might seem small, but it changes how
Speaker 1: your entire body experiences movement. I've also been thinking a
Speaker 1: lot about strength lately, and from my training, I've realized
Speaker 1: so much of our strength comes from our foundation, our feet.
Speaker 1: When they have space and they given the opportunity to
Speaker 1: work fully, you feel stronger with every stride, every mile.
Speaker 1: You trust in your body and ability so much more.
Speaker 1: Ultrafits and moves with you and your goals. It's comfortable, balanced,
Speaker 1: and versatile. Whether you're a beginner or a season marathon runner,
Speaker 1: It's become my go to running shoe. If you want
Speaker 1: to check Ultra Running Shoes out and experience the ultrafit
Speaker 1: for yourself, shop now at Ultra Running dot com. That's
Speaker 1: al tr running dot Com.
Speaker 2: If you aren't.
Speaker 1: Totally satisfied after thirty days, you can simply return them
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Speaker 1: tax savings vary, Experience Ultra and stay out there. Next up,
Speaker 1: we really like to start lots and lots of things together.
Speaker 1: I say, we look, you may not be feeling all
Speaker 1: these but I'm going to do a Wii because it
Speaker 1: makes me feel like we're part of this together. Okay,
Speaker 1: but we get so excited and we want to start
Speaker 1: all these new things phenomenal, so fun.
Speaker 2: We're full of ideas.
Speaker 1: But what I would recommend is that you really try
Speaker 1: to complete one thing and then start the next. I
Speaker 1: know it goes against every fiber of your being, but
Speaker 1: I'm telling you it is an absolute game change and
Speaker 1: actually way more efficient than starting one hundred things at
Speaker 1: a time. I know that feels odd too, because our
Speaker 1: mind tells us doing all the things at the same
Speaker 1: time is more efficient, But going against that impulse is
Speaker 1: important to actually get through things. So just make a
Speaker 1: point of telling yourself, I do not move on from
Speaker 1: this activity till I've finished it. It's like a tag
Speaker 1: in tag out situation, not I'm going to put you
Speaker 1: to the side.
Speaker 2: Start this, put that to the side, and.
Speaker 1: Then you might d u getting to the end of
Speaker 1: the day and feel like you just haven't completed anything.
Speaker 1: And so it feels so much nicer to do less
Speaker 1: in a day but finish each thing as you go along.
Speaker 1: So I mentioned structure, but I would like to emphasize
Speaker 1: how important structure is when you're mine feels chaotic, which
Speaker 1: usually it does for us. You need to create organization
Speaker 1: externally to feel some sort of peace and calm internally.
Speaker 2: Now some people.
Speaker 1: Say I have organized chaos around me, and I think
Speaker 1: I believe it, but I also don't because actually just
Speaker 1: organized calm is better than organized chaos. And so to
Speaker 1: make it all make sense in your mind, make your
Speaker 1: external environment a little bit more peaceful. Alarms, schedule, adding
Speaker 1: things to your calendar, having places for everything that you
Speaker 1: need in your life, having drawers labeled. If you came
Speaker 1: to my house you think there was something wrong with me.
Speaker 1: I have everything labeled, every single jar, every single spice pot,
Speaker 1: every single draw There is a place for everything, because
Speaker 1: it just helps me to feel sane in my day
Speaker 1: and it helps me helps me feel organized in my
Speaker 1: mind when I see organization externally. But also add less
Speaker 1: than more. Remember that time thing I said, don't add
Speaker 1: too much in there. Whatever you think you could do,
Speaker 1: buffer an extra thirty minutes either side, at least per
Speaker 1: activity to see if you can get it done, and
Speaker 1: then you don't feel disappointed every day then you didn't
Speaker 1: keep up with your schedule, because that will then put
Speaker 1: you off having a schedule and it will not feeling
Speaker 1: too overwhelming saying, oh, well, I didn't stick to my schedule,
Speaker 1: and having a schedule makes me feel really anxious because
Speaker 1: when I don't finish it, I feel disappointed in myself,
Speaker 1: so it can become a vicious cycle. So start off
Speaker 1: by scheduling really small things in your day, tick them off,
Speaker 1: and then move on to adding more and more in.
Speaker 2: As time goes on.
Speaker 1: Let me tell you the most underrated thing for ADHD,
Speaker 1: the most underrated thing. It is free and it requires
Speaker 1: no tools, no equipment.
Speaker 2: You know what that is?
Speaker 1: A simple breath? Yes, so underrated, actually really not given
Speaker 1: the praise that it should in life. Because breath is
Speaker 1: the anchor between your mind and your body. It can
Speaker 1: help you to collect your thoughts and help you keep going.
Speaker 1: Breathing is so underestimated and underused superpower when it comes
Speaker 1: to your mind racing.
Speaker 2: And so take deep.
Speaker 1: Breath during the day when you catch your mind running
Speaker 1: at the speed of lightning, Just sit, take a deep breath,
Speaker 1: collect your thoughts, and then move on to the next thing.
Speaker 1: I find it makes such a difference to the speed
Speaker 1: I speak at or my mind thinking of one hundred things.
Speaker 1: It really really does make a difference. It brings instant
Speaker 1: calm to your nervous system and so you don't need
Speaker 1: fancy tools or anything. All you need to do is
Speaker 1: reconnect to your breath sometimes and it can really help
Speaker 1: you to focus.
Speaker 2: Again.
Speaker 1: I mentioned this earlier about cutting people off of a conversation,
Speaker 1: and I think I found a really useful way to
Speaker 1: stay present in a conversation. I really try to focus
Speaker 1: on what the person is saying, not what I'm going
Speaker 1: to say next. And to be able to do that,
Speaker 1: you have to increase your presence in the moment. And
Speaker 1: presence in the moment comes with where your focus is at.
Speaker 1: And so to get yourself out of your mind and
Speaker 1: back into the conversation if you notice it, you know,
Speaker 1: going on a different tangent or getting distracted. I do
Speaker 1: think is like looking at their mouth while they are speaking.
Speaker 1: Really seeing their mouth move helps me to focus on
Speaker 1: what they're saying, but also listening to the tone of
Speaker 1: the voice, making eye contact. Don't be looking around while
Speaker 1: they're speaking. Lock into the person. Lock into the conversation
Speaker 1: allows you to be more present, allows them to feel
Speaker 1: like you are actually engaging in the conversation, but also
Speaker 1: allows you to really hear what they're saying, rather than
Speaker 1: being distracted by our own mind. And another thing is
Speaker 1: we always try to mold ourselves to other people or
Speaker 1: the environment around us, But what if we created an
Speaker 1: environment that works for us, not against us. I used
Speaker 1: to think I needed more will power, more discipline in
Speaker 1: my life, but I didn't. I just need a few
Speaker 1: distractions in my life, and so I had to change
Speaker 1: a few things externally and internally and in my day
Speaker 1: to allow myself to thrive in the environment.
Speaker 2: That I've created.
Speaker 1: Our brains are highly sensitive to visual and sensory noise,
Speaker 1: and so removing friction can help more than trying harder.
Speaker 1: So practical changes that could work are things like your
Speaker 1: phone in another room.
Speaker 2: It sounds.
Speaker 1: I know you hear things like that and you're like, ah,
Speaker 1: not really for me, but try it. You amount have
Speaker 1: noise that comes from just this one screen is insane.
Speaker 1: Having only one tap open on your computer at a time,
Speaker 1: so you're not seeing so many things open.
Speaker 2: That helps me a lot.
Speaker 1: Having a physical notebook next to you at all times,
Speaker 1: having a clear workspace. Take five minutes before you sit
Speaker 1: down to just clear your area so you don't see
Speaker 1: anything else there so nothing is distracting you. No open books,
Speaker 1: but nothing. Just try and keep your area very minimalist.
Speaker 1: Another thing that I have done that has severely helped
Speaker 1: me in my day where I can notice my mind
Speaker 1: starting to wonder is I get on the treadmill and
Speaker 1: I walk while I work. And I used to think,
Speaker 1: oh my god, why am I so focused when I'm
Speaker 1: walking on the treadmill. I get so much done on there,
Speaker 1: And it really does help to regulate your focus. It
Speaker 1: actually boosts openmine, which is the focus chemical in your body.
Speaker 1: So sometimes if I'm on a phone call, I'll pace,
Speaker 1: or if I'm thinking about something, I'll just walk up
Speaker 1: and down. And I always spend at least like an
Speaker 1: hour of my day, especially during the afternoon period, to
Speaker 1: walk on the treadmill and work on there, and sometimes
Speaker 1: I end up getting done more in one hour of
Speaker 1: walking and working than I do of three to four
Speaker 1: hours sitting still. And if you don't want to do that,
Speaker 1: you could stretch between your tasks, but just doing short
Speaker 1: bursts of movement between things can help to refocus you,
Speaker 1: like literally five minutes in between activities. ADHD often involves
Speaker 1: our nervous system being really dysregulated, so either we're overstimulated
Speaker 1: or we're understimulated, and so movement helps the body to
Speaker 1: remove any excess energy and brings the system back into balance,
Speaker 1: which is why pacing helps you think, fidgeting can help
Speaker 1: you listen, and gentle movement can help you to reduce
Speaker 1: anxiety that you're feeling. As much as we love being spontaneous,
Speaker 1: what really helps is creating less variables in your routine.
Speaker 1: Monotony is actually our best friend. Having the same breakfast
Speaker 1: most days, the same morning rhythm makes us have fewer
Speaker 1: decisions to make, which means we have more energy. The
Speaker 1: less decision fatigue we have, the better, the more we
Speaker 1: have energy to spend in the rest of our day.
Speaker 1: And so actually you won't think of repeating the same
Speaker 1: thing every day, how boring, but actually doesn't make it boring.
Speaker 1: It makes it lighter, more stable, and makes you less anxious. Okay,
Speaker 1: so everything that I've shared until now has been more
Speaker 1: practical and based on lifestyle, and I think sometimes people
Speaker 1: forget that what we eat and how we eat can
Speaker 1: absolutely influence how active our mind feels. And so I
Speaker 1: really wanted to touch on diet too, because it's so
Speaker 1: important when it comes to ADHD. So the first thing
Speaker 1: is probably going to be something you don't want to hear,
Speaker 1: but it's something.
Speaker 2: That I have to tell you.
Speaker 1: It is my duty to let you know, to plant
Speaker 1: the seed in your mind. It is, girl, you got
Speaker 1: to get off that coffee as much as you possibly can.
Speaker 1: And I know, coffee smells so good. I love the
Speaker 1: smell of coffee. The ritual feels so good. It's so comforting.
Speaker 1: But the thing is that the caffeine and coffee and
Speaker 1: how it hits your body, it can just tip you
Speaker 1: over the edge. If your mind is already over active,
Speaker 1: it can just create more chaos in your mind and
Speaker 1: take it into overdrive. Now, there are some really great
Speaker 1: alternatives these days.
Speaker 2: Mud water.
Speaker 1: My friends have been using that. They absolutely love it.
Speaker 1: You know, having a little functional mushroom war beverage sounds
Speaker 1: the same.
Speaker 2: Doesn't it.
Speaker 1: Okay, it doesn't sound the same, but I guarantee you
Speaker 1: that you can learn to love it. But they honestly
Speaker 1: do taste pretty great. They've really mastered at least an
Speaker 1: alternative for that. And that's really why we ended up
Speaker 1: making Junior was Sparkling adaptationic tea brand because we wanted
Speaker 1: people to have a healthy dose of caffeine. We have
Speaker 1: caffeinated and decaf options, but the caffeated ones are Energy
Speaker 1: from Green Tea and adaptogens that can really help calm
Speaker 1: the mind and focus while still giving you energy.
Speaker 2: So it's got that perfect balance.
Speaker 1: And to be honest, if you still want to stick
Speaker 1: to your coffee ritual, you can always try a decaff
Speaker 1: coffee for at least one of the coffees you're having
Speaker 1: in the day, and ideally the one that you start
Speaker 1: your morning with is the most important because it says
Speaker 1: the tone for the rest of the day. Another big
Speaker 1: influence is our sugar levels, trying to balance them throughout
Speaker 1: the day and not starting the day off with a
Speaker 1: huge sugar spike that just rattles you up and throws
Speaker 1: you off. So starting your mourning with a bit of
Speaker 1: protein and some healthy fats can really help to b
Speaker 1: and stabilize your blood sugar for the rest of the
Speaker 1: day and set your mind up for success so that
Speaker 1: it can go through the day more calm and collected.
Speaker 1: I actually recently started having a savory breakfast again instead
Speaker 1: of my morning smoothie, which I used to put lots
Speaker 1: of berries, and I used to put my protein powder
Speaker 1: in there too, but it was stead a sweeter breakfast.
Speaker 1: And so right now I'm doing this unsweetened yogurt with
Speaker 1: a mixture of swear beans or chickpeas or edamamae beans
Speaker 1: and some seeds and nuts, and also a little cilentroid chutney.
Speaker 1: And I'm so obsessed with it. I literally can't wait
Speaker 1: for the morning to eat it. But it also, I've noticed,
Speaker 1: is making my mind and my gut feel a lot
Speaker 1: better right now than doing a smoothie, And so try
Speaker 1: out having a savory breakfast now. The thing is everything
Speaker 1: is going to be an experiment for you. You may
Speaker 1: end up trying it and realizing that actually, I don't
Speaker 1: feel any different. But I think a big part of
Speaker 1: this process is observation and also experimenting. Test something out,
Speaker 1: take one thing out, substitute it with something else, and
Speaker 1: see how your body and your mind reacts. You might
Speaker 1: even have to have the thing that you're used to
Speaker 1: having for a couple more days so that you can
Speaker 1: observe how you feel on it to be able to
Speaker 1: see what the differences. Now, if you're not taking a
Speaker 1: Mega three supplement for your brain, this is such a
Speaker 1: great supplement to start incorporating to support your brain function.
Speaker 1: There is also elthianine, which can help to calm.
Speaker 2: Your nervous system.
Speaker 1: Elthenin is also in matches, so that could be a
Speaker 1: good substitute for you in the morning for you to
Speaker 1: sop out your coffee with two. Do not forget to
Speaker 1: incorporate probiotics or probiotic foods into your diet every day.
Speaker 1: I always have soaur krat in my fridge and I
Speaker 1: have it with my breakfast or my lunch. It's so
Speaker 1: easy to incorporate into anything. It's so great for your gut,
Speaker 1: but also as a crunchy sour thing on the side
Speaker 1: of your food, which is always nice. And lastly, try
Speaker 1: to have an overall anti inflammatory diet, which sounds a
Speaker 1: little bit more complicated than it actually is really and truly,
Speaker 1: the more whole foods that you eat, the less process
Speaker 1: packaged foods that you eat, the less inflammatory your.
Speaker 2: Diet will be.
Speaker 1: If you don't have to cut out all package foods.
Speaker 1: You could also do this gradually, maybe like two days
Speaker 1: a week you decide that you're going to cook at
Speaker 1: home instead, or you're gonna substitute out that packet of
Speaker 1: crisps or chips for I don't know, some crispy tofood
Speaker 1: that you made at home, or some nuts, or maybe
Speaker 1: some seed crackers that you made at home. And also
Speaker 1: the same goes for having an anti inflammatory lifestyle. One
Speaker 1: of my favorite things to do every single week at
Speaker 1: the moment is doing a sauna or cold plunge, or
Speaker 1: even just doing a bath at home with epsom salts.
Speaker 1: If you don't have that accessible to you, just try
Speaker 1: and focus on the basics getting good sleep, quantity and quality,
Speaker 1: moving your body, and incorporating some simple breathing into your day,
Speaker 1: and then add in being a little bit more mindful
Speaker 1: about what you're eating, and honestly you'll be doing great.
Speaker 1: And just remember you never have to change anything too drastically.
Speaker 1: Sometimes if we try to change too much, our mind
Speaker 1: and our body ends up rebelling and it feels too
Speaker 1: drastic and it feels unsafe. And so pick little things
Speaker 1: that you feel comfortable changing in your life today, and
Speaker 1: then every week you could incorporate something new or one
Speaker 1: small shift that you make and add into your daily schedule.
Speaker 1: So I would like you to remember next time you're
Speaker 1: really disliking your ADHD and you feel like you don't
Speaker 1: belong because of it, just know that it is not
Speaker 1: a flaw at all. It's just a different operating system.
Speaker 1: And you need to figure out systems that work for you,
Speaker 1: to really work with it rather than against it. And
Speaker 1: once I understood that, and once I started spending time
Speaker 1: and investing energy into creating that for myself, everything got
Speaker 1: so much easier. Doesn't mean that it's still not difficult
Speaker 1: at times, but I really think working on these systems
Speaker 1: is what can really save you.
Speaker 2: So yeah, I hope that helped.
Speaker 1: Let me know if you have any tips or tricks,
Speaker 1: DM me comment when this episode comes out. We'd love
Speaker 1: to hear from all of you wonderful people by sending
Speaker 1: you so much love and thank you so so much
Speaker 1: for listening.