I personally know more women with ADHD than I can count, and most of them were not diagnosed as children but, instead, later in life or during perimenopause. As women, our brains change drastically as we age, not to mention the haywire hormones we encounter. For so many of us that means increased ADHD symptoms that make it tough to figure out how to serve dinner while running a kid taxi, let alone whether or not you are going to get your exercise in for the day.
If you feel like you are scurrying around, trying to juggle all the tasks of adulting, while leaving your health in the dust, stick with me here. I have got some tips that might help.
Build joy into your daily routine
Maintaining a consistent routine is such a great help for anyone, especially those who have some neuro-spiciness. That being said, you don’t want your routine to feel mundane and completely void of happiness. You can help to build in some joy by prioritizing a few things every day that boost your mood or bring a sense of calm. For me, this means making sure I prioritize morning meditation, a short 10-20 minute movement practice, and a time to decompress with a walk or Yoga Nidra after eating lunch.
Yes, I do have kids and a partner and all the things. But these three moments in my day are what hold the keys to my own health and wellbeing, mentally, emotionally and physically. Prioritizing them means that I am simply a better version of myself and, therefore, a much less grumpy mom and partner. Not only that, ADHD does not mix well with a stressed out brain. So, learning the art of real self-care is a great way to manage your symptoms.
Think about what invites a sense of joy and aliveness into your daily living and make those as important in your routine as feeding your family or checking off your to-do list.
Keep changes small and simple
Small, doable pieces make our nervous systems purr like happy kitties. This goes for big projects at work as well as building healthy habits into your daily routine. The key is to choose just one healthy habit to add. Then, take plenty of time to consider how it will be incorporated into your day. Set yourself up with a way to monitor your progress, such as a calendar, app or chart. The simpler, the better and the more likely you will get the results you desire.
Use supportive tools
Time blocking is a great start when you are trying to create a better routine that is more supportive to your overall health. This strategy allows you to maintain focus by allocating specific chunks of time for specific tasks. For instance, in my coaching business, I have time set aside weekly for taking new client calls. This way, I know I will be at my desk for about an hour and a half, diving in with a few different people, and I won’t be tempted to scatter my attention into other realms of running a small business. I also have time set aside for checking in with my finances in the same way. Keep a timer handy, as this will help you know when your time has come to an end (in case you get hyper-focused).
Symptoms of ADHD can be debilitating for many women, especially as we get further into the years of perimenopause. And, although it can make daily living a challenge, there are many ways you can take charge and support your own wellbeing.
If you want to know more about building healthier habits and making real change in your life, click here to schedule a free 20 minute discovery call with me!