Follow this community to find ways to help manage your anxiety with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Anxiety is characterized by feelings of worry or fear that are strong enough to interfere with one's daily activities. Take each day one step at a time and remember to reach out for help when you need it!

Anxiety

Follow this community to find ways to help manage your anxiety with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Anxiety is characterized by feelings of worry or fear that are strong enough to interfere with one's daily activities. Take each day one step at a time and remember to reach out for help when you need it!

People with anxiety overestimate threats about daily life situations, such as, “What if I have a headache, could it be a brain tumor? What if I make a mistake at work, could I get fired? What if our kids don’t get good grades?” Life becomes a series of “What if” questions. This can also lead to distressing physical symptoms, such as restlessness, irritability, sleep problems, difficulty concentrating, and muscle tension.

Breaking free from worry is difficult, often because of beliefs such as, “If I don’t worry, I won’t be prepared” or “If I don’t worry, something bad might really happen.” Yet, this doesn’t provide the certainty and reassurance you seek. Ongoing worry causes more anxiety and becomes a habit that is hard to break. This routine focuses on accepting uncertainties and breaking free from worry cycles, along with decreasing physical symptoms that arise due to anxiety. 

It’s important to recognize that you don’t need to find your way through Generalized Anxiety Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming worry and generalized anxiety symptoms, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Mediate for 5+ minutes

Complete journal entry with free expression of thoughts and ideas

Exercise for 20+ minutes

Schedule and take two 10-minute breaks for deep breathing and relaxation during the day

Connect with a friend or family member for a meaningful conversation

Write a gratitude list with 3+ items

Consistent bedtime routine with 7-9 hours of sleep

Limit screen time to no more than two hours a day outside of school and work requirements

Engage in an enjoyable hobby or activity for 20+ minutes 

Basics for Managing Anxiety

Did not stay in bed worrying

Set intentions for decreasing worry and coping with uncertainty

Meditate for 5+ min

Practice one calming activity today

Mindfully notice when I engage in worry thoughts

Practice accepting uncertainty instead of worrying or seeking reassurance

Write what I value more in my life than time spent worrying

Do an activity I value even if it feels uncomfortable not to worry

If necessary, use pre-planned “worry times” later in the day

Set a time for problem-solving any issues

Reward myself for taking steps towards breaking my worry cycle

Log and/or share my successes with others

Connect with someone I trust

Practice self-compassion for learning new ways to face my anxiety

Generalized Anxiety Disorder (GAD)

Social anxiety is an intense and persistent fear of social or performance situations. The core fear is being scrutinized and negatively judged by others, either in specific situations (like public speaking or dating) or across multiple situations. People with social anxiety either avoid or endure social situations with great anxiety. Anticipating social situations can also be exhausting. Anxiety or panic during these situations can feel excruciating, and post-event processing can be all-consuming. 

Treatment focuses on facing your fears. If your fears prevent you from living the life you want, facing them instead of avoiding them will give you the freedom you desire. This routine will help you learn to accept that it’s okay to be imperfect. You’ll learn that you can cope with possible judgment by others rather than dwell on mistakes or thoughts about what others may think about you.

It’s important to recognize that you don’t need to find your way through Social Anxiety Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your social anxiety fears, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://nationalsocialanxietycenter.com">nationalsocialanxietycenter.com</a> offers information and resources about social anxiety, and provides resources for finding therapists specializing in treating social anxiety.</li>

<li><a style="font-weight:bold" href="https://www.abct.org/">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Did not stay in bed worrying about upcoming or past social situations

Review my daily intentions for facing social situations and coping with anxiety

Practice mindfulness (through an app or when eating, moving, or talking)

Calmly notice when I have anxious thoughts about being evaluated

Practice acceptance to making mistakes or being judged by others

Write or review what I value more in my life than avoiding judgment

When anticipating a feared social event, accept uncertainty and shift my thoughts

Engage in an activity I value even if it may mean feeling embarrassed or judged

Pay attention at a social situation rather than evaluating myself

If I have post-event anxiety, try not to over-analyze my performance

Reward myself for taking positive steps toward facing my fears

Chat with a supportive friend, family member, therapist, or support group

Practice self-compassion for learning new ways to face my fears

Social Anxiety Disorder

When panic attacks strike unexpectedly, you may feel like you’re dying, going crazy, or unable to come to terms with how scared you feel. In these situations, your body’s natural fight-or-flight response is triggered out of context. If you interpret these sensations as frightening or dangerous, you may avoid situations that could trigger them again. But you should know these sensations aren’t dangerous; they’re natural reactions and helpful if you’re in real danger.

Treatment for panic disorder focuses on facing your panic sensations and learning that although they might be uncomfortable, they aren’t dangerous and you can handle them. By incorporating mindful steps, you’ll become less afraid and more confident in your ability to cope. Learning to accept bodily sensations is your ticket to freedom from living in fear of them.

It’s important to recognize that you don’t need to find your way through Panic Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your fear of panic sensations, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Out of bed at my regular wake-up time

Did not stay in bed worrying or focusing on physical sensations

Take calm belly breaths for at least one minute

Take note when I have anxious thoughts about having panic attacks

Practice responding to fearful thoughts about panic sensations with acceptance

Reward and show myself compassion if I learn one new way to face my fears

Mindfully notice whenever I feel discomfort from a panic sensation

Do one activity that I enjoy, even if I might feel panic sensations

Practice one calming activity before bedtime

Panic Disorder

When panic attacks strike unexpectedly, you may feel like you’re dying, going crazy, or unable to come to terms with how scared you feel. In these situations, your body’s natural fight-or-flight response is triggered out of context. If you interpret these sensations as frightening or dangerous, you may avoid situations that could trigger them again. But you should know these sensations aren’t dangerous; they’re natural reactions and helpful if you’re in real danger.

Treatment for panic disorder focuses on facing your panic sensations (known as exposure therapy) and learning that although they might be uncomfortable, they aren’t dangerous and you can handle them. By learning how to face discomfort, you’ll become less afraid and more confident in your ability to cope. This routine includes strategies to enhance and maintain your progress, such as breathing awareness, mindfulness, self-compassion, and clarifying your greater life values.

It’s important to recognize that you don’t need to find your way through Panic Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your fear of panic sensations, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Take calm, slow belly breaths for at least one minute

Read, listen, or watch videos about panic attacks and treatment

Write or review what I value more than avoiding panic sensations

Engage in an activity I value even if I might feel panic sensations

Practice exposure to a situation that triggers panic sensations and accept possible discomfort

Reward myself for taking any positive steps towards accepting panic sensations

Advanced Panic Disorder

Join in on the conversation with fellow members to share tips on how to maintain better sleep habits. Most Days has partnered with experts to create routines to help you improve your sleep hygiene. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Sleep can boost our immune system, prevent weight gain, and improve our cognitive functioning. Take each day one step at a time and remember that tomorrow is a new day!

Sleep

Join in on the conversation with fellow members to share tips on how to maintain better sleep habits. Most Days has partnered with experts to create routines to help you improve your sleep hygiene. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Sleep can boost our immune system, prevent weight gain, and improve our cognitive functioning. Take each day one step at a time and remember that tomorrow is a new day!

Unfortunately, sleep difficulties often lead to “conditioned arousal.” In other words, when we struggle to sleep over time, we eventually associate our beds and bedrooms with an inability to sleep. We may respond by altering our behavior to force sleep, such as napping during the day, cancelling activities for fear of them interfering with sleep, or spending excessive time in bed. Unfortunately, the more “sleep effort” we put in, the more our sleep difficulties are prolonged or even worsened. 

In order to increase sleep, we must stop conditioned arousal and reassociate our bed and bedroom with sleep. This routine will help you learn simple behavioral steps to increase your sleep time or enhance your quality of sleep.

While this routine provides many useful steps for overcoming sleep difficulties, it is not a substitute for medical or mental health treatment. If you find yourself struggling with insomnia or other sleep disorders, there are medical and mental health professionals who can help.

Resources:

<li><a style="font-weight:bold" href="http://sleepeducation.org">SleepEducation.org</a> is an online sleep education resource provided by the American Academy of Sleep Medicine. Access a host of resources from information about sleep health and wellness, sleep disorders, to treatment and therapy.</li>

<li><a style="font-weight:bold" href="http://www.sleepfoundation.org">SleepFoundation.org</a> is an online resource created by the National Sleep Foundation and offers a range of information about sleep topics, sleep disorders and solutions.</li>

<li><a style="font-weight:bold" href="https://insighttimer.com/">Insight Timer</a>, <a style="font-weight:bold" href="https://www.calm.com/">Calm</a>, and <a style="font-weight:bold" href="https://www.headspace.com/">Headspace</a> are a few apps that provide free guided meditations and can help you soothe your thoughts before going to sleep</li>

Went to bed and woke up at consistent bedtime and wake-up time

Spend 30+ minutes before bed relaxing (i.e. warm bath, soothing music, or calming activities)

Limit screen time (TV, phone, tablet) for at least one hour before bedtime

Sleep environment is cool, dark, quiet, and comfortable

Spend time outdoors during daylight hours, preferably in the morning

Avoid exercise at least 3 hours before bedtime

Journal for 15+ minutes before bed and practice self-compassion

Avoid daytime napping

Keep clocks out of sight to reduce anxiety related to sleep

Reserve the bed for sleep and intimacy only and did not work, eat, or watch TV in bed

Avoid alcohol and caffeine at least 6 hours before bedtime

Basics for High Quality Sleep

Achieve restful sleep with our CBT-I (Cognitive Behavioral Therapy for Insomnia) routine. Designed to help you conquer insomnia, this routine incorporates proven habits that address the thoughts and behaviors keeping you awake. Retrain your mind and body for a good night's sleep by establishing a healthy sleep environment, practicing relaxation techniques, and adopting a consistent sleep schedule. Embrace the power of CBT-I and wake up refreshed, energized, and ready to seize the day.

Resources:

<li><a style="font-weight:bold" href="http://sleepeducation.org">SleepEducation.org</a> is an online sleep education resource provided by the American Academy of Sleep Medicine. Access a host of resources from information about sleep health and wellness, sleep disorders, to treatment and therapy.</li>

<li><a style="font-weight:bold" href="http://www.sleepfoundation.org">SleepFoundation.org</a> is an online resource created by the National Sleep Foundation and offers a range of information about sleep topics, sleep disorders and solutions.</li>

Woke up at fixed wake up time, regardless of when I went to sleep

Went to bed only when I felt sleepy

If I could not fall asleep within 20-30 minutes, I got up and engaged in a relaxing activity until I was sleepy again

Reserved the bed for sleep and intimacy only

Sleep environment is cool, dark, and quiet

No screen time 1+ hour before bed

Took note of the time I spent in bed compared to the time I spent asleep

Practiced relaxation exercises such as deep breathing, progressive muscle relaxation, or guided imagery before bed

Identify and challenge unhelpful thoughts related to sleep, replacing them with more balanced and realistic beliefs

30+ minutes of exercise

Set aside a dedicated time during the day for addressing concerns and worries

Did not consume alcohol 3+ hours before bedtime

Tried paradoxical intention by focusing on staying awake rather than falling asleep

Insomnia

Here, we believe in the power of consistency and the pursuit of fitness as a life-long journey, no matter your starting point. Our community is tailored to support your individual fitness objectives, fostering a culture of shared motivation and determination. In the Fitness Community, we have incorporated the 'most days' principle into our ethos. We understand that real, lasting fitness isn't about sporadic efforts, but about the habits we build and maintain over time. While we start with a foundation, our vision is to continually evolve, adapting to our members' needs and aspirations. Whether you're aiming to build strength, enhance endurance, or simply live more actively, this space is for you. So, come join us! Break a sweat, achieve your goals, and celebrate your progress with us. Fitness is a journey, and it's always more enjoyable when we're in it together.

Fitness

Here, we believe in the power of consistency and the pursuit of fitness as a life-long journey, no matter your starting point. Our community is tailored to support your individual fitness objectives, fostering a culture of shared motivation and determination.In the Fitness Community, we have incorporated the 'most days' principle into our ethos. We understand that real, lasting fitness isn't about sporadic efforts, but about the habits we build and maintain over time. While we start with a foundation, our vision is to continually evolve, adapting to our members' needs and aspirations.Whether you're aiming to build strength, enhance endurance, or simply live more actively, this space is for you. So, come join us! Break a sweat, achieve your goals, and celebrate your progress with us. Fitness is a journey, and it's always more enjoyable when we're in it together.

This is a daily fitness routine, inspired by "No Sweat: How the Simple Science of Motivation Can Bring You a Lifetime of Fitness" by Michelle Segar. The routine consists of 12 habits designed to help you incorporate regular physical activity into your life in a way that is enjoyable and sustainable.

The philosophy behind this routine is to shift the perception of exercise from being a chore to a form of self-care. It encourages flexibility, mindfulness, and a focus on immediate rewards rather than distant goals.

By following this routine, you're not just committing to movement; you're committing to a more active lifestyle, enhanced well-being, and a stronger connection with your body.

Set aside specific time for some form of physical activity

Participated in a physical activity that brought enjoyment

Took additional steps to move more during the day, such as taking the stairs or walking during breaks

Identified at least one immediate reward from exercising, like feeling happier, more energized, or more relaxed

Adjusted activity level based on body's signals, taking rest if feeling unwell or overly fatigued

Turned exercise into a social event by involving a friend, family member, or joining a group activity

Explored a new form of movement to keep the exercise routine interesting.

Set and responded to a reminder or prompt for physical activity

Engaged mindfully during exercise, focusing on the movements and bodily sensations

Met a small, achievable exercise goal set for the day

When faced with an obstacle, used a back-up plan to ensure physical activity still took place

If faced with a setback, identified a lesson or growth opportunity from it

Learning to Exercise Regularly

Explore this community to find routines created by experts to help manage depression. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress. The routines in this community are created for people with Major Depressive Disorder (known commonly as "Depression")
 
 
Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest. Take each day at a time and remember that tomorrow is a new day! Remember to reach out for help when you need it: <a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a>.

Depression

Explore this community to find routines created by experts to help manage depression. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress. The routines in this community are created for people with Major Depressive Disorder (known commonly as "Depression")


Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest. Take each day at a time and remember that tomorrow is a new day! Remember to reach out for help when you need it: SAMHSA's National Helpline 1-800-662-HELP.

Everyone experiences a down day sometimes, but for some, these feelings persist. Countless numbers of people are affected by depression in their lives. Depression is complex, and it takes time to heal. But that doesn’t mean there’s something wrong with you--depression is a problem with the way the thinking, feeling, habit, and reward circuits in the brain are communicating with and regulating each other. 
 
Fortunately, there are small daily steps you can take to alter the activity and chemistry of key brain circuits that contribute to depression. These adjustments in your habits can offer a little more joy and meaning back into your life and can help you feel calmer, happier, and more connected to the people and things that are important to you. Start small, start simple, and you’ll feel positive improvements in your wellbeing.

It's important to recognize that you don't need to find your way through depression all on your own. There's a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming depression, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a> is a free, confidential referral and information service for those facing mental health disorders</li>

<li>National Institute of Mental Health offers <a style="font-weight:bold" href="https://www.nimh.nih.gov/health/education-awareness/shareable-resources-on-depression.shtml">Shareable Resources on Depression</a> to help raise awareness and provide education about depression.</li>

Took my medication as prescribed

Spoke to my therapist or have an appointment scheduled

Practice gratitude (write 3+ items)

Treat myself with compassion

Practice slow-breathing or mindfulness for at least 5 minutes

Do a fun activity or something I’m good at

Do something creative, write, listen to music, or read

Accomplish at least one item on my to-do list

Take one step towards an important goal of mine

Take 30 minutes of my day to do a moderate intensity physical activity

Go outside and take a walk in nature

In bed by my regular bedtime

Mild to Moderate Depression

Depression is, unfortunately, a very stable state, because your brain goes through certain repetitive motions and thoughts that keep you depressed. Doing small activities to help you feel better may seem too difficult. However, by taking a few simple steps, you can show your brain that changing your mood is possible and desirable.
 
Research shows that making small, incremental changes in your thoughts, actions, and environment actually can alter the activity and chemistry of key brain circuits that contribute to depression. This routine covers the key steps to start reversing the course of depression. You’ll gradually break unhelpful habits or behaviors that contribute to depression and start doing more helpful ones.

It's important to recognize that you don't need to find your way through depression all on your own. There's a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming depression, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a> is a free, confidential referral and information service for those facing mental health disorders</li>

<li>National Institute of Mental Health offers <a style="font-weight:bold" href="https://www.nimh.nih.gov/health/education-awareness/shareable-resources-on-depression.shtml">Shareable Resources on Depression</a> to help raise awareness and provide education about depression.</li>

Get dressed

Take a shower

Brush my teeth

Leave the house

Get some sunshine

Walk or get some physical activity

Practice slow breathing for at least 1 minute

Accomplish at least one thing on my to-do list

Severe Depression

Basics for Managing Depression

Follow this community to find ways to help manage your ADHD with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
ADHD (attention-deficit/hyperactivity disorder) is a chronic condition including attention difficulty, hyperactivity, and impulsiveness which can cause low self-esteem, troubled relationships, and difficulty at school or work. Take each day one step at a time and remember to reach out for help when you need it!

ADHD

Follow this community to find ways to help manage your ADHD with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


ADHD (attention-deficit/hyperactivity disorder) is a chronic condition including attention difficulty, hyperactivity, and impulsiveness which can cause low self-esteem, troubled relationships, and difficulty at school or work. Take each day one step at a time and remember to reach out for help when you need it!

Everyone procrastinates sometimes, but people with ADHD have a much harder time making themselves work on those important but boring tasks before the pressure of the deadline finally kicks them into gear. Unfortunately, this last-minute scrambling can be stressful and reduce quality.

To start earlier, we need to bring our future feelings into the present moment—if I work on this now, I will feel proud of myself later and will have time tonight to have some fun. It also helps to push back on those tempting little lies that tell us that we have plenty of time or that it will be easier later.

It’s important to recognize that you don’t need to find your way through ADHD all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming ADHD, for many people the most important step is getting into therapy or even just contacting a mental health professional. Many people with ADHD find that medication helps them be more consistent in applying good habits.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Got enough sleep so I could bring my best to my tasks

Took my medication, if prescribed

Was clear on the real deadlines for what was due today

Made realistic plans for how long various tasks would take

Planned out times to work on multistep projects with farther off deadlines

Eliminated more enjoyable diversions before engaging in productive work

Reminded myself in vivid detail how I would feel later if I worked now

Pushed back against the little voice that said I could do the task later

When uncertain about a task, clarified what or how it needed to be done

Made a commitment to someone else to start a task I was avoiding

Win Against Procrastination

Using time efficiently is one of the most common struggles for people with ADHD. Time management begins with attention management, so set yourself up for success by making it easier to stay focused on the right tasks. It also helps to have some specific plans for your day, so you know what to do at each point along the way.

Part of the challenge is to make ourselves do the tasks that we don’t feel like doing. We can motivate ourselves by reminding ourselves about the future benefits of those less interesting tasks or setting up a convincing reward for completion.

It’s important to recognize that you don’t need to find your way through ADHD all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming ADHD, for many people the most important step is getting into therapy or even just contacting a mental health professional. Many people with ADHD find that medication helps them be more consistent in applying good habits.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Started the day with clear and achievable goals of what to accomplish

Started the day with an accurate calendar of scheduled events

Started the day by scheduling times to work on specific tasks

Set alarms for times when I need to transition from one activity to another

Checked my schedule at midday and made necessary adjustments

Eliminated possible distractions and temptations before engaging in productive work

Caught myself when tempted to slide into time wasters

Made a point of reminding myself of the benefits of the work I was doing

Used an accountability partner to check in with me about progress

Had clear rewards that I could feel good about earning by completing tasks

Use Time More Efficiently

ADHD can create a double-whammy when it makes it harder to be consistent about the general self-care that helps everyone feel and function better (like sleep, diet, and exercise). Fortunately, these can also be a good place to start when you want to manage your ADHD better so you can bring your best to your day’s demands.

The good news also is that even partial improvements will lead to noticeable benefits in how your day goes. It’s always tempting to cut corners on self-care or to feel like the time has to go elsewhere, but you deserve to feel good.
It’s important to recognize that you don’t need to find your way through ADHD all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming ADHD, for many people the most important step is getting into therapy or even just contacting a mental health professional. Many people with ADHD find that medication helps them be more consistent in applying good habits.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Got into bed at the right time last night to get enough sleep

Got out of bed at the right time so I started my morning on time

Started the day with a healthy and sufficient breakfast

Ate enough during the day to prevent being excessively hungry

Got up and moved enough during the day to not feel restless

Did a workout of sufficient intensity and duration (if scheduled for today)

Took enough time for myself to relax or unwind

Took enough time for a personally meaningful project or activity

Spent enough quality time with family and/or friends

Managing Self-Care with ADHD

Everyone gets distracted sometimes, but people with ADHD get distracted more easily. The challenge is to focus on the right thing at the right time. We can improve the odds by both making the right thing stand out more and also by reducing competing distractions (especially the most tempting ones). It’s also important to know what needs to get done when, so we need to start with a good plan.

It’s usually more effective to change the environment than to change how we respond to it, so invest the time to create a functional workspace. Then dedicate a little extra time to keep it working well.

It’s important to recognize that you don’t need to find your way through ADHD all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming ADHD, for many people the most important step is getting into therapy or even just contacting a mental health professional. Many people with ADHD find that medication helps them be more consistent in applying good habits.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Started my day by looking at my calendar and to-do list to plan the day

Checked in on my calendar and to-do list at midday to re-adjust

Scheduled specific times to work on important tasks

Set alerts/reminders for important meetings or tasks

Added important tasks to my to-do list

Deleted tasks from my to-do list that will not be completed

Turned off unnecessary alerts and phone before starting focused work

Cleared off my work space, closed distracting browser tabs, etc. before starting a task

Got rid of or dealt with at least three bits of clutter

Reduce Distractibility

The world is full of temptations, some of which are really exciting and some of which are just more interesting than what we’re supposed to be working on. People with ADHD have a harder time resisting acting before thinking.

Willpower is important but not enough on its own because impulsivity can cause us to act before really thinking. The goal then is to create a pause between thought and action so we can really think before acting. It’s easier to resist impulsive acts if we keep temptations farther away or harder to access. This works better than hoping that we will do the right thing in the moment.

It’s important to recognize that you don’t need to find your way through ADHD all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming ADHD, for many people the most important step is getting into therapy or even just contacting a mental health professional. Many people with ADHD find that medication helps them be more consistent in applying good habits.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Avoided stores/websites where I spend too much money

Avoided social media where I post too quickly without thinking first

Used an internet blocker to prevent mindlessly jumping to distracting websites

Didn’t buy unhealthy foods that I can’t resist overeating

Thought ahead before entering social situations where I might blurt something out

Managed my overall stress level so I had more self-awareness before acting

Made a point of giving a good apology if my impulsive action hurt someone else

Reduce Impulsivity

People with ADHD struggle most with tasks that aren’t interesting—like homework, especially when more interesting options compete for their attention. Part of making it easier to focus on homework is to reduce distractions.

Students with ADHD can also be forgetful and disorganized, so it’s important to check in on exactly what needs to be done and then circle back around to ensure that everything was submitted. Parents can provide oversight and encouragement to help the student get the job done.

Resources:

<li>CHADD (<a href="http://www.chadd.org">www.chadd.org</a>; Children and Adults with ADHD) offers many supports for ADHD across the lifespan and their family members.</li>

<li>ADDA (<a href="http://www.add.org">www.add.org</a>; ADD Association) offers many supports for adults with ADHD and their partners.</li>

<li><a href="http://www.adultADHDbook.com">www.adultADHDbook.com</a> offers recordings of presentations, sample chapters, and other useful materials on managing ADHD.</li>

About Author
Ari Tuckman, PsyD, CST is a psychologist, author of four books, and popular international speaker specializing in the diagnosis and treatment of ADHD. He has held many volunteer positions with various ADHD organizations and currently serves as the conference co-chair for CHADD, the national ADHD advocacy organization. You can find samples from his books and recordings of presentations at <a href="https://www.adultADHDbook.com">adultADHDbook.com</a>.

Made sure my child had a good snack before starting to work

Set limits on my child starting activities before homework that are too hard to stop

Encouraged some physical activity between school and homework

Helping Stay On Top of Homework