We are constantly exposed to blue light from our tv, phone, computer, tablet. Since we can’t get rid of it, the next best tip is to counter it. How? With the sun!
Getting sun on your face in the morning improves our natural circadian rhythm and alertness. This will lead to better sleep for you! If you feel wired and tired at night, it might just be too much blue light.
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Ah, the power of mediation. Research shows that if you meditate for 10 or more minutes each day for 40 days that you will have an increase in focused brain waves! Just 40 days and 10 minutes a day.
How do you feel about meditation? Love it? Hate it?
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Those with ADHD are almost always exclusively visual (see) and kinesthetic (tactile) learners.
As adults, we tend to stray away from this as we ‘grow up’ but I say, don’t! Find what works for you.
Maybe its:
- visual schedule of your day
- playing with a stress ball while you work
- finding a job with your hands instead of sitting at a desk
- take physical notes when in meetings
- role play future scenarios to practice
- create videos and graphs
Are you a visual or kinesthetic learner? What about auditory (hear)?
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Fun fact: did you know that exercising moderately 3x a week for 30 mins can improve symptoms related to ADHD by as much as 40%?
Here is a great article with 6 tips to starting and MAINTAINING an exercise program. Because we know it’s the maintaining part that is tricky!
https://www.additudemag.com/exercise-fitness-tips-adult-adhd/
Which tip did you like the best?
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PMR is Progressive Muscle Relaxation.
It’s a technique that teaches you how to relax your muscles in 2 steps!
The basics are: You pick your muscle group. Let’s say neck and shoulders. You tense up all the muscles of *just* the neck and shoulders and hold for 3-5 seconds. Then release and relax the tension. If you have the time, repeat for all the areas of the body. Arms, stomach, butt, legs, feet.
Some benefits can be reduction in physical problems such as stomach aches and headaches.
PMR is helpful because oftentimes we get so tense that we don’t even know its happening. Doing this often will help clue us in on when our muscles are starting to tense up again.
This exercise should never be painful! If any area is causing you actual pain, please stop and don’t continue with that area.
It might take some practice for your body to truly relax the area so repeating the muscles could be beneficial! My shoulders, for example, hold most of my tension!
How do you feel about trying this out? Let me know!
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DO YOU STRUGGLE TO STAY FOCUSED? HYPER FOCUS? DISORGANIZED? HAVE ADHD? THINK YOU HAVE ADHD?
