Here's what helps me day to day, 4 years after my ADHD diagnosis
Connecting With Others Who Have ADHD
Life after getting my ADHD diagnosis was unexpectedly isolating and overwhelming at times. I found it easier to process my diagnosis when I started connecting with others who also had ADHD.
I waited 2 years after my diagnosis (!) before reaching out & connecting with others. I started in free FB groups & IG comments, which lead to DM chats, online friendships, online communities & more recently, catch ups in person.
Body Doubling
There's a reason I started a body doubling membership... it works for me and it's been a game changer! Some of us work best when we can do our tasks alongside other people!
Habit Stacking
I learnt about habit stacking from the book Atomic Habits by James Clear. Habit stacking is taking something you want to do or something you find hard to do, and linking it with a habit that you already do easily. Habit stacking focuses more about adding something into your routine rather than focusing on taking something out.
For example
I used to struggle remembering to take my meds in the morning - but I'd always remember to feed my cat! So I put my meds within reach of where her food is.
Here’s what the chain of events looks like when I really expand it!
→ Wake up & go to feed my cat
→ Move my meds out of the way of the cat food. I have a spot that is visible and easy to reach next to my sink or I’ll hold the bottle in my hand
→ feed cat and pick up her water bowl
→ empty out old water and fill up her water bowl
(notice my meds)
→ set bowl down next to sink. Pour myself some water and take my meds.
→ put meds away, pick up cat’s water bowl and set it down next to her food.
Working On My Self Esteem
Don't get me wrong, tips & #adhdhacks are great, but trying to implement them from a mindset of 'I'm broken' or 'I'm a failure' is near impossible for me to do. The more confident I am - the more systems & tips I'm open to trying. I’m also likely to bounce back easier from trying a tip or new routine that doesn’t go to plan.
Undoing years of low self esteem & shame takes time and it’s a dedicated practice despite not seeing obvious improvement day to day. Here's a short list on how I’m working on it;
acknowledging my wins (& sharing them with others!)
making time for things that bring me joy / things I'm good at doing
less self-deprecation
surrounding myself with people who see the best in me
accepting compliments
Links & more post diagnosis help
Books
*Atomic Habits - James Clear
*The Neurodivergent Friendly Workbook of DBT Skills - Sonny Jane Wise
How To Keep House While Drowning - KC Davis
Neuroemergent Time - Free Ebook - Marta Rose
Start With Self Compassion - Free Ebook - Sandra Coral
Body Doubling + Community
ADHD Actually Body Doubling Membership - $11 p/month
18+? Come try out body doubling with a one week free trial!
FB Groups
Adult ADD/ADHD Support Australia
Podcast
Neurodivergent Narrative Podcast - by Sandra Coral
Disorderland - Jesse Meadows & Dr Ayesha Khan
Writing
Sluggish - Jesse Meadows (newsletter)
Jenn has ADHD (blog)
* Disclaimer : Please note that as an Amazon Associate and part of the Amazon Influencer Program I earn from qualifying purchases. Which is fancy talk for, Amazon will pay me a small commission anytime someone purchases something from the lists and products I recommend!
My store front is .com and I am paid in .com amazon vouchers which I can’t convert to .com.au - so all vouchers I get I gift within my membership to those who host sessions!