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ADHD my life

Physical Health

Home organization

Mental Health

Fuel (Nutrition and Hydration)

Children

Finances

Overview

In this section, I describe what I do to keep the routine chores of life easy to do and manageable, so I have the energy to focus on the rest. I spent three months defining it while working with a coach and increased my happiness to levels I did not think possible.

As a person with ADHD, I have issues with routine and staying on track with boring and repetitive tasks. Routine tasks are can be disscarded in my priority but still affect my mind space if I see clothes on the floor or dishes that are not clean.

The first step was creating a system that would allow me to take care of those mundane tasks sustainably.

Life areas

I split my life in 6 different areas. When I did the exercise I dedicated one week for each to define a plan for each area.

Areas

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Home organization⁠

- includes everything that I need to keep the house clean

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Fuel (Nutrition and Hydration)⁠

- includes best practices on defining what to eat and when to hydrate

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Physical Health⁠

- includes what I need to do to keep myself in good physical health and feel energized by my body, including exercise, doctor visits and rest/sleep.

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Mental Health⁠

- everything to keep my mind healthy, from meditation to healthy habits.

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Children⁠

- everything that I need to take care of my child.

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Finances⁠

- how manage expenses and and keep healthy budget

Process

For each area of your life you want to go over this process:

For each area, define all the tasks

For each task list all the questions

Define ADHD way for each task (or consider delegate) - eg. the simples way to do the task

Make sure tasks are in calendar / todoist, so you can keep track of them

Below is an example of some of my tasks:

List of all tasks

List of all tasks

Task name

Type

Who

Frequency

ADHD way

Duration

When

In todoist?

Dentist checkup

have reminder to book; have already a dentist lined up; call dentist and schedule time; schedule already next one at each visit

1 hr

at time of convenience during the day

clean wc

delegate to hired cleaner

1 hr

on fridays

drink 12 glasses of water per day

drink a glass every hour, track in fitbit app

0min

everyday

cut hair

do it always in the same place, call ahead to book it

1 hr

book it a time of conveniencec (eg. after lunch)

Monthly lunch with Helena

each one take turns, find interesting new restaurants to try

3 hrs

every 2nd friday of the month

There are no rows in this table

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Daily Routine

I found it super important to establish a daily routine to myself, in order to be productive. I need to change it a bit overtime (to shake things up) and change it according to the season (harder to take a walk outside in winter, so might take it inside). This routine is result of reading and listening to lots of science experts, detailed in the