Back in my first Cohort, Week 1 gave me one tiny thing, that I still do every single day: I sit down. And I actually drink my tea. 🫖 Not standing at the counter. Not while folding laundry. Not while answering "mama?" for the 47th time. 😅 Just… sitting. Sipping. Being. 🌿 Small? Yes. Life-changing? Also yes. 💛 What tiny thing from Week 1 stuck with YOU? 👇

My mood today: 6-10 My focus score today: 5-10 Reflection on body doubling: I am gutted I missed the actual body doubling because it is something I haven't yet tried. But I caught up with the video and put clothes away as a small step to clear my space. Optional reflection/win: I didn't let missing day three crash me out to my usual, you failed - give up, it's pointless you even trying. Nearly! But I fought back, and I'm still here.

I missed the body doubling on day three and went into a spiral of self hatred. But I went to JT this morning for advice and I am going to take the steps suggested and be at the live finale today. 1. **Today is not day four of failing. It's day one of recovering.** That's the only reframe that counts. 2. **Do a tiny bit of body doubling today** - even 15 minutes. You don't redo day three perfectly, you just don't let it become two. 3. **Fix the system, not yourself.** The reminder didn't reach you because the phone was inside. Next time, the phone goes in your pocket when you're with your mum. That's environment design, not willpower. You came here and told me instead of quietly disappearing, which is what the old pattern would have done. That's evidence too. That's you stepping in for yourself.

Hi lovely people. 🌿 I've been sitting with something during the ADHD Focus Reset and I had to share it. So much of what we call "productivity" is really about what kind of dopamine we're running on. Cheap dopamine 🍬 is the quick hit. The scroll, the snack, the wine, the new app, the shiny tab. Fast, loud, and gone in a blink. And here's the part our ADHD brains know too well: it so often leaves a little shame or guilt trailing behind it. A dip. A "why did I do that again?" 😞 Earned dopamine 🔥 is the slower, quieter kind. The walk you didn't feel like taking. The five minutes you gave the scary task. The thing you finished. It doesn't spike as hard, but it lasts, and it leaves pride instead of shame. That's the good stuff. That's the fuel that builds a life. The Focus Reset, to me, is really a **dopamine detox.** 🧹 We're not punishing ourselves. We're clearing out the cheap hits so our brains can actually *feel* the earned ones again. So intentional productivity stops feeling like grinding and starts feeling like coming home to ourselves. Jim said it beautifully in his post on starting tasks (linking it below 👇 as a wee reminder, it's worth a re-read). His Layer 5, the Dopamine Dip, is exactly this: push through the boring middle just a little, and the better dopamine comes back. 🫶 🔗 https://www.skool.com/adhd/how-to-actually-start-tasks-when-your-adhd-brain-wont-let-you?p=5e89b7ed 👉 A gentle challenge: today, catch ONE cheap-dopamine reach and swap it for an earned one. Five minutes. That's all. Then notice how you feel after. Different, isn't it? Mine was a "yum yum - I love chips and dip" - so instead, I went and picked load of the mandarins from the tree - for some neighbours with three young boys, and had one myself for that bit of sweetness, nothing like the sweetness of sharing an abundance of fruit for a young family. With love and a steadier kind of buzz, A Big thank you to Jim for launching some new segments to a already great program.

@Vicky Salisbury @Tia ColemanCarr @Donna Bjurlin @Simon Sharpe @Dorothea Habtamu @Mary Christou @Joan Jones @Linda Hernandez @Mads Munk @Heather Jensen you all mentioned task initiation, motivation, procrastination, or feeling overwhelmed by everything on your plate. We covered this during the Q&A so here's the breakdown. The main message: most productivity advice is way too simplistic. A new Notion dashboard or switching to a different app is not going to fix it. That's putting a bandaid on a broken system. The Harmony Productivity System works in layers, and skipping layers is why most approaches fail. Also see the attached image for reference. Layer 1: Regulation first. You can have the best system in the world, but if you sleep badly, you won't be productive. Period. The first domino is always: optimize sleep, add some movement (releases dopamine naturally), improve nutrition. Without a regulated nervous system, nothing else works. This is why so many of you feel like you "can't start." Your brain literally doesn't have the fuel. Layer 2: Purpose & Alignment. Once regulation is handled, figure out what actually lights you up. You don't need your full life purpose right now. Just arrange things so what you do is at least somewhat aligned with who you are. @Heather Jensen this is your situation. If your current job drains you, that's okay, but have a plan for what you're working toward. Knowing the "why" behind the grind makes the grind bearable. Layer 3: Two Big Rocks. Don't set 10 goals. Pick two. Mine are my health and my business. Everything else follows from keeping those two on track. @Mary Christou , this is the answer to "what should I focus on?" Fewer priorities means more follow-through. Pick two, let everything else be secondary.