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Hello Reader,

December was a rollercoaster, as it often is. And now we’re into January! As the holiday season unfolds, it’s a time of joy—but also a time of challenges, especially for those navigating ADHD or managing energy through illness.

Self-Management During Illness:
​Biggest drama for me of the holiday season. I got sick… For 2.5 weeks.*cue annoyed look* Right when I finally had the plans and energy to do *holiday* things.

Illness can disrupt even the best-laid plans. When our energy dips, it’s essential to shift focus to what truly matters. Here are some tips I’ve found helpful:

• Prioritize Health First: It’s okay to let go of non-essential commitments. Focusing on healing ensures you’re ready to tackle future challenges.
• Set Three Priorities a Day: Write down the top three things you need to accomplish—big or small. Give yourself permission to let the rest wait.
• Use a Timer for Rest & Work: Set a timer for 15-20 minutes of activity, then take a short break. This keeps momentum while avoiding overexertion.

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Practicing Interoception:
​For many of us, understanding our internal cues—like hunger, fatigue, or stress—can be tricky. This skill, known as interoception, is worth cultivating:

• Pause to Listen: Take a moment to check in with your body. Ask, “What do I need right now?”
• Small Adjustments Matter: Adjusting your schedule to honor these signals can prevent burnout and improve focus.

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Intentionally Implement External Structure:
​ADHD brains thrive on external cues. When internal motivation feels out of reach, the external structure can offer the nudge we need. Here’s how to incorporate it:

• Anchor Your Day with Meetings: Informal check-ins or co-working sessions provide a sense of time and accountability.
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1. Create a Morning Anchor Meeting

• What it is: A short virtual or in-person meeting to start your day.
• How it helps: It gives your day an official “start time” and a clear focus.
• Ideas to try:
  • Join a free virtual co-working group (look for ADHD-specific groups for extra camaraderie).
  • Pair with a friend to share goals for the day in a quick 10-minute call.
• Bookend Tasks: Plan small actions before and after meetings to create clear start and stop points in your day.

2. Use Meetings as Productivity Boosters

• What it is: Treat scheduled meetings as bookends for tasks.
• How it helps: Knowing you have limited time before or after a meeting can spark focus.
• Ideas to try:
  • Plan to work on a high-priority task for 30 minutes before the meeting starts.
  • After the meeting, take 5 minutes to jot down key takeaways and next steps before switching gears.

Quick Wins for Routine Even a loose structure can make a big difference amidst the holiday chaos. Here are some small habits to try:

• Keep a “parking lot” list for ideas and to-dos that pop up while you’re focused on other tasks.
• End each day by jotting down one accomplishment and one intention for tomorrow.

Reflection and Next Steps

As we head into a new year, I invite you to reflect:

• What’s one external structure you could add to your week?
• How might you adjust your routines to better support your energy and focus?

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What’s one thing you’d like to try this week? I’d love to hear your thoughts—feel free to reply to this email!

Wishing you a season of health, joy, and self-discovery.

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Coach Amy

ADHD and Wellness Coach

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