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ADHD my life

Mental Health

Taking care of your mental health is harder than your physical health, because it requires more self consciousness to realize when you are not feeling at your best. I tend to find these 4 things important for my mental health:

Social connection - being in touch with friends in a regular manner

Journal/Reflection - critical to pause and reflect about your feelings to keep improving your self-awareness and shut down the critical voices in your head

Physical appearance - the way you dress and appear is important part of mental health and how you feel.

Mindfulness - learning how to be more present in everyday life in this crazy world.

Social Connection

Keep in regular touch with your friends

Keep reminders for birthdays and important occasions when you should check with your friends

Leverage today connected world to get in touch with people you feel important (Linkedin, Whatsapp, Facebook)

Keep dedicated times to check social message so that you are committed to write thoughtful responses instead of rushing

Events

Organize at least one dinner/lunch at home per month / Game night

Kindness - find moments where you can be kind to people - I particularly do a donation to Kiva every month where I can help someone fulfill a goal and read about their story

Find meetups in your city that you can keep meeting new friends as your interests evolve

Journal / Reflection

This is one of the hardest to keep stable routine. I found that it is easier to write in the morning, so for now I keep the hardest questions for the morning, and leave gratitude easier questions for the night.

Morning journal

What am I looking foward to today?

What is a must do for me today?

Freeform journal about a topic that is consuming my mine (ideally 10-15 minutes at least)

Evening journal

What am I grateful for?

Remember a social moment that you enjoyed (you can use google photos of x years ago to find one if nothing comes to mind)

Anything that is in my mind that might affect my sleep today?

Some other questions that I used that are helpful and used in the past

Energy

What task today left you more energized after you did it?

When did you felt less energy? Why do you think?

Presence

What was the moment when you were more present in the moment

What was the moment when you were not present but wanted to be? Why were you not present?

Needs

What need were not met today? How did I react?

What did I found about what I need?

Physical appearance

Deciding what to wear and dress are dreadful activities for me, so I decided to make it easier as possible:

Defined what is the type of clothes that I feel well about

Buy multiple versions of those clothes (eg. wear similar things everyday)

Mindfulness

Breathing meditation weekly

17 min breathe meditation once a week proven to be very effective in making you more present. I try to meditate 10 min everyday, but if those fails, the Sunday 17min cannot fail.

Walking meditations - I found walking as very powerful tool to renergize in some parts of the day, instead of jumping back to work.

Morning wake up - use it to do something helpful like Put trash out

After lunch, to help with the post lunch digestion. While listening to a Podcast

Enjoy silence

Enjoy silence of sunday morning before everyone wake up

Respiration exercises - Calm app is great for this

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how to develop more time affluence

have blocks of free time to allow mind wandering

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