💭 Reflection: "I kept Sabrina home from school today since she started coughing yesterday and wasn’t up and going like her usual self, so just wanted her to take it easy and get better. That means my plans for today might need to shift, so I need to talk it out with JT what will change and what’s able to still happen. Last night I stayed up too late😵‍💫 Even though I was feeling tired, I was trying to understand my bridge income / career path through the lens of my human design (which I’ve found to be incredibly insightful). But I know that answers don’t come on demand, yet there I was exhaustingly trying to force clarity at 1am😅🤷‍♀️ Sabrina woke up in the middle of the night to go potty and it took a little while for us both to fall back asleep, so the interruption probably didn’t help either of our energy levels for today." 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 5/10 🎯 Focus: 5/10 😌 Calmness: 6/10 🌙 Sleep Quality: 5/10 🔥 Motivation: 5/10 ⭐ Average: 5.5/10 ✅ Activities from yesterday: 💧 Stayed Hydrated 🌬️ Breathwork 🚶 Walk 🤸 Stretching 🥗 Healthy Eating ☕ No Late Caffeine 🥩 Hit Protein Goal 🍳 Home Cooked Meal 🙏 Prayer 📝 Journaling 💚 Gratitude Practice 🎯 Visualization 🎯 Deep Work 🧠 Learning 👥 Quality Time 🤝 Helped Someone

As far as I know it's only available in Dutch, so I translated the structure. Copy it into any notebook." 1. Start Sterk (Morning Routine) Vul dit direct in de ochtend in voor een gefocuste start van de dag. - Sleep Quality: ... / 10 (Rate your sleep from 1 to 10) - Hydration: [ ] 0.5L water consumed immediately after waking up. - Gratitude & Focus: Write down 3 things you are grateful for or looking forward to today. - Movement: [ ] 5 to 10 minutes of mobility, stretching, or light exercise. - Daily Intention: "Today, I want to show up as..." (Describe the attitude or identity you want to embody today). 2. Productivity Protocol (Deep Work) Verdeel je taken op basis van het Pareto-principe (80/20 regel) en werk in blokken van 25 minuten (Pomodoro). - THE ONE: The single most important task that moves the needle today. - Time blocked: [ ] [ ] [ ] [ ] (4 Pomodoro blocks of 25 minutes) - THE THREE: Three secondary tasks that need to be completed today. 1. 2. 3. - THE REST: Minor admin tasks, emails, and small chores. (Max. 30–60 minutes total at the end of the day). 3. Growth Habits (Daily Health & Connection) Fill at least 4 of those - Training: [ ] At least 30 minutes of physical exercise (strength, cardio, or a brisk walk). - Nutrition: [ ] Ate clean, nutritious meals without processed foods or sugar. - Deep Relaxation: [ ] 15 minutes of non-sleep deep rest (breathing exercises, meditation, or a power nap). - Real Connection: [ ] Quality time spent with family, friends, or partner without screens. 4. Finish Fulfilled (Evening Review) Before sleep write down dos. - Wins of the Day: What went well today? Write down 3 achievements or positive moments. - Lessons Learned: What could have gone better? What did you learn from today's challenges? - Tomorrow's Preparation: [ ] Clothes laid out, workspace cleaned, and "THE ONE" task determined for tomorrow. - Daily Score: ... / 100 points (Give your day a final rating based on your focus, energy, and behavior).

I'm doing it! Started the cold shower technique daily. I started with a bit cool and working my way up adding a bit more cold water every week. It's not that bad actually and definately gives you that dopamine rush. Thank you Jim for the tip

Saw this interesting blurb on my news shorts this morning: Sleep Research May Shift Thinking on ADHD Scientists say those with the condition often have dysfunctional circadian rhythms Generally speaking, people with ADHD tend to have trouble sleeping. But new research suggests that sleep problems might not merely be a symptom of the condition but at the root of what's causing it, reports the Washington Post. A perspective paper (not a clinical trial) in Frontiers in Psychiatry sees a strong correlation between ADHD and people with dysfunctional circadian rhythms, which govern when we sleep and wake. Physician Brandon Luu and co-author Nicholas Fabiano pull together "convergent" evidence that people with ADHD often run on a significantly later internal schedule: up to 78% show delayed sleep timing, with melatonin kicking in much later than is normal. "In other words, some people with ADHD may not simply be 'bad at going to bed,'" observes a post at Proactive Psychiatry. "Their internal clock may actually be shifted later." The researchers urge clinicians to routinely screen for circadian disruption and use sleep tracking as a cheap, low-risk tool for ADHD. The wider field is moving that way, too: Psychiatrists are probing whether misaligned body clocks underlie conditions from depression to schizophrenia, and testing fixes like morning light therapy, structured wake times, and timed exercise to "phase shift" patients closer to society's demands, notes the Post. The thinking is that in at least some cases, recalibrating the clock could ease the mind. Back to Denise now. Sounds like strategies to overcome are in line with what we've learned.

I think we sometimes dismiss ADHD wins because they look ridiculously ordinary from the outside. Made the phone call. Opened the mail. Put the laundry away. Answered the email. Scheduled the appointment. But if something has generated days of resistance, completing it isn’t small just because another person finds it easy. It IS a win! What seemingly tiny thing have you done recently that deserves more credit than you gave it? For me, it was trying to get back on here more regularly. If I log in? Or do a check in, that’s a small win for me.