I was diagnosed with ADHD in January 2025 at age 38. I was struggling with procrastination, perfectionism, and paralysis. Even with a therapist, a psychiatrist, and Adderall, some things improved, but something was still missing. There was this ideal version of myself and my life that I could see so clearly, but couldn't actually touch. I felt like she was who I was supposed to be, but I didn't know how to reach her. I found ADHD Harmony in December 2025. I had just lost my job, health insurance, psychiatric provider, and had reached a limit to what my therapist at the time could offer me. I was desperately searching for answers. I knew there had to be a way to figure out how to live life better. There’s a saying that goes, “Nobody is coming to save you, you have to save yourself.” While that is true in probably most ways, I also feel that finding ADHD Harmony amidst my desperation was like a welcoming outstretched hand that picked me up to my feet, and said, “Here, this is what you need to do, and here’s how to do it. Day One - Step 1, 2 , 3, 4...” Growing up as a child, I never felt like I really understood how the world worked, whereas other people…just seemed to know. I felt weird and different and experienced bullying in school that seemed to confirm those feelings. I finished the 5-Day Challenge in January 2026 and it unlocked something inside of myself that years of therapy, psychiatric medications, self-improvement books, and other things, though helpful and important in their own right, hadn't. Later that month, the founding 6-week cohort (Cohort 1) was offered. I wanted to be a part of it more than anything, but due to my job loss, I was not in a financial position to sign up for it. I had planned on working with the ADHD Harmony Blueprint on my own, but actually ended up connecting with another member in the community who had also been unable to join Cohort 1, and she asked if I’d like to work on the Blueprint together with her.

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).

💭 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

Daily Check-in - 2026-09-23 Activities 🚿 Cold Shower, 🛏️ Good Sleep, 💧 Stayed Hydrated, 🚶 Walk, 🍺 No Alcohol, ☕ No Late Caffeine, 💊 Took Supplements, 🍳 Home Cooked Meal, 🧘‍♂️ Meditation, 📝 Journaling, 💚 Gratitude Practice, 💭 Affirmations, 🎯 Visualization, 📚 Reading, 🤝 Helped Someone, 📌 Reiki self-treatment, 📌 EFT tapping, 📌 MV energy routing Scores 😊 Happiness: 8/10 ⚡ Energy: 7/10 🎯 Focus: 7/10 😌 Calmness: 8/10 🌙 Sleep Quality: 8/10 🔥 Motivation: 8/10 Reflection I think I'm finally over whatever this hump has been. I know I can't recover from one bad night's sleep in one night of good sleep. So it's been a couple and still so loving the cold shower and had a nice cup of coffee and English muffin out with my friend yesterday. She's recovering nicely and so that feels really good. My husband's a little bit under the weather today. So I've been doing a little more nurse maiding there than I'm used to. So I'm a little behind. But one thing that I have discovered what's so good for me about this whole harmony and continuation is for me to use my voice because not only am I invisible, I'm like silent. And so to be doing the speaking, the voice to text thing is so good for me as well as the posting that I'm doing on other people's threads. I'm kind of feel like I'm coming out of my shell and I'm feeling that I have worthy feedback. So all of this is really wonderful for me to kind of help me lose the invisibility thing that's so, so, so through and through me. So thank you for noticing me, it helps.

📅 Daily Check-in - October 7, 2026 💭 Reflection: "Today I did my dj set, it was great, even my brother liked it! One of the other DJs who I like and love what he plays said he Shazaamed my entire set! All the other DJs played a good set and brother stayed until the end!" 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 7/10 🎯 Focus: 7/10 😌 Calmness: 7/10 🌙 Sleep Quality: 7/10 🔥 Motivation: 7/10 ⭐ Average: 7/10 ✅ Activities from yesterday: 🚶 Walk 🥗 Healthy Eating 🍺 No Alcohol ☕ No Late Caffeine 💊 Took Supplements 😌 Low Stress Day ✨ Positive Mindset 📅 No Meetings 🎓 Online Course 🎉 Social Event 👂 Active Listening 📌 Dancing