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How I benefit from small, daily rituals


Daily rituals play a crucial role in structuring our lives, providing a sense of stability and predictability amidst the chaotic nature of our ADHD. But, building up a new routine, or maintaining an established routine, is probably one of the most challenging tasks I have with my ADHD.


The hardest bit to comprehend is probably that, yes, I do know it’s really good for me (see my reasons I have listed below), yet, at the same time even the smallest of routines uses a lot of energy just to keep my brain from finding any excuse to get around it (my ADHD thinks routines are boring....).


If you find yourself arguing with your ADHD about the importance and the benefits of daily rituals (I find “ritual” sounds so much nicer than “routine” ....), here are my three favourite arguments why establishing rituals are helpful for us:


🟣  we can reduce stress because predictability reduces the cognitive load of frantic worrying about what to do next

🟣 we can become more productive, as rituals can help with prioritising tasks

🟣 we can enhance our well-being by eating better, sleeping better and enjoying more down-time



My favourite Rituals and why I benefit from them

🙌 snacks and drinks throughout the day -> I have set my watch to remind me on a regular schedule that I should drink and eat something. This actually works better than expected, and although I miss some of them just as regularly, I have less problems with dizziness and low blood pressure during the day, and it also stops me from binge eating.


🙌 Planning my tomorrow -> in all honesty, I found that writing a little “to-do tomorrow” list in the evenings helps me to relax because I know it’s fine to forget about what I will need to be doing. I also like to prepare what to wear the next day (helps me not having to make difficult decisions in the morning, when my brain is in no state of making any decisions at all, and if it is forced to do so, it generally ends in tragedy).


🙌 Planning my today -> what I found is that taking a few minutes in the morning to sort out the “do-do” list from the previous evening and breaking it down into morning, lunch, afternoon and evening schedule is very helpful to reduce my anxiety and stressing out about how I can manage the load of tasks on the list. Also, I draw and organise it in a creative new way every day, which adds a bit of novelty to the same (boring) task 😅.

 

🫶 Mindfulness -> I have started to incorporate small mindfulness breaks in my “to-do” list. They are mainly centred around “self-check-in”, where I check how different parts of my body and mind are feeling, e.g. are my shoulders tensed up, am I breathing well, are my eyes tired from staring at the screen for too long, etc.. These little breaks help me to avoid or getting out of thoughts overload.


Are you struggling to establishing routines with your ADHD?  Would you like to establish a ritual for limiting your screen time, or do more regular exercising? We are happy to support you 😊. You can simply get in contact by using our contact form on our website, or by sending us an e-mail to welcome@its-all-about-you.ch.  We look forward to meeting you and your ADHD.


😇 Integrating daily rituals into your life can help you create a structured and balanced day-to-day living, setting yourself up for long-term success and well-being.



 
 
 

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