Hi Reader,

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As August winds down and we prepare for the shift from summer’s freedom to the more structured routines of fall, it’s the perfect time to reflect on how to make this transition feel smoother! This month’s newsletter will dive into benefits and potential hangups of this seasonal change, offer insights into the neuroscience of motivation, and highlight some exciting upcoming events and resources to keep you inspired.

As I make my own transition, I’m heading out of town for a week to visit a friend before coming back and hopefully not letting myself get overwhelmed!

Navigating the Transition: Benefits & Potential Hangups

The shift from the relaxed pace of summer to the more regimented routines of fall can be both invigorating and challenging. Here’s what to keep in mind:

Benefits:

• Increased Structure: As routines settle back into place, many find comfort in the predictability and rhythm that fall brings. This structure can enhance productivity and provide a sense of stability.
• Renewed Focus: With summer distractions fading, it’s often easier to refocus on personal and professional goals. The cooler weather can also be a great motivator to dive into projects that require more concentration.
• Opportunities for Growth: Fall is a season of learning, whether through formal education, professional development, or personal growth initiatives.

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Potential Hangups:

• Overwhelm: The sudden return to a busy schedule can be overwhelming. It’s important to ease into routines rather than diving in headfirst, which can lead to burnout.
• Motivation Slumps: The excitement of summer can be hard to let go of, and it’s common to experience dips in motivation as the days grow shorter. Finding ways to stay engaged and inspired is key.

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Neuroscience of Motivation:

The brain's reward system, driven by dopamine, is crucial for initiating and sustaining motivation. For individuals with ADHD, this system might not respond as predictably, making it harder to stay on track during seasonal transitions. As we move from the energetic summer months into the more structured routines of fall, it's vital to implement strategies that actively engage this reward system.

When setting goals or choosing activities to boost motivation, especially during the fall transition, it’s helpful to focus on what’s been vetted to engage the brain’s reward system. Thre are known benefits of consistent, low-intensity exercise like walking, which can enhance dopamine release without causing burnout or feeling overwhelming. Additionally, setting specific, measurable goals—like reading a certain number of pages each day or learning a new skill—can provide clear markers of progress that reinforce the brain's reward pathways, helping to maintain motivation over time. Additionally, incorporating novelty or fun into these routines can be particularly effective for maintaining engagement and focus, given how the ADHD brain thrives on new and stimulating experiences.

If you don’t “complete” your goals, evaluate this as data–and not a moral failing. Make the actions smaller, but also things you care about.

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Exciting Upcoming Events:

1. Executive Function Workshop:
   ​Date: September 26 with Focus.Space
   ​I’m thrilled to announce that I’ll be presenting a workshop on Executive Function for Focus.space. We’re still ironing out the details, but I’ll dive into some definitions and strategies that can help you manage your time, focus, and tasks more effectively. Stay tuned for more information!
2. Podcast Updates – Ctl + Alt + Think
   ​Megan and I are having a blast recording our podcast, Ctl + Alt + Think: Conversations with Neurodivergent Minds. We’re exploring new topics each week, and I’m excited to share more of our insights with you. Have you listened to our latest episode yet? Find us on Youtube, Spotify, and Other major platforms
3. Poll: Weekly Planning & Zumba Dance Party:
   ​Would you be interested in joining a weekly planning and Zumba dance party? Just 10 minutes of exercise can shift your mind, followed by some time to goal-set or plan for the week—with or without your camera on. Let me know if this is something you’d be excited to participate in!

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Resources to Explore:

1. Tiny Habits by Email:
   ​A simple yet powerful way to build new habits through tiny, manageable steps. This resource can help you gradually make changes that stick, especially as we transition into fall. I coach this by email. Sign up here: https://forms.gle/4WhH8QE3wovmWGuU9
2. Forest App:
   ​Stay focused by planting virtual trees. As you work without distractions, your tree grows. Leave the app, and your tree dies. Over time, you build a forest that reflects your productivity, making focus fun and visual.
3. Spirit City: Lo-fi Sessions:
   ​Lofi Sessions is a gamified focus tool, set to a soothing lofi soundtrack. Discover and collect Spirits, customize your cozy virtual space, and facilitate your real-life tasks with a collection of handy features designed to improve concentration and ease stress. (available on STEAM)

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As we move toward the routines of fall, let’s do so with intention, motivation, and a readiness to embrace new opportunities. I’m excited to see what this next season holds for all of us!

Warm regards,
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Amy

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