3️⃣ 0️⃣ My first 30 days post ADHD diagnosis

In today’s post we will talk about:

• New habits I’ve discovered

• The results

Myth: They say it takes 21 days to build a new habit. This article is to track my first 30 days.

My new habit:

1. Plan, plan, plan.

First thing I did was purchase a planner. I bought one called Zelo (I don’t get paid to recommend them). Essentially, I spend 5 – 10 minutes each evening thinking about the key priorities for work and personal life for the following day.

I use the 3 x 3 method. Three key tasks for the categories following:

• Work

• Social

• Health

 Sometimes I hyperfocus on work a lot! This very basic planner reminds me that there are more stuff to consider outside of work and give me balance!

• Less burnt out

• I feel more productive

• Less anxious

2. Time blocking/scheduling

Once I’ve established my key priorities for the day(s) ahead. I then block out my work calendar accordingly. This allows me to get my mind prepared and ready for the day ahead.

• 30-minute calendar blocks

• I use my phone as a timer; my competitive desire to beat the timer helps me remain focused on the task at hand.

• Doing this also helps me get organised.

• Helps me eliminate procrastination, as I have sh!t to do

3. Writing things down.

Research shows that when we write things down, we’re likely to recall it. I have post-it notes at work where I write down all my adhoc tasks that are not necessarily important, but at some point will need attention. Results

• I’m less anxious, as I know the task ahead of time and have a mental note of it 

• Enables me to think clearly 

4. Exercise

This part is probably my favourite. The psychiatrist who diagnosed me with ADHD suggested that I have hyperactivity in the mind. I think she was on to something; I tend to get lots of thoughts racing through my head, from:

• Work deadlines & deliverables

• Family demands

• Friendships

• Financial planning

Each time I exercise, it’s almost as if it slows the racing thoughts down, allowing me to think better.

I’ve started going to the gym before work in the morning, I must say I feel super elated after the workout, and fxcking ready to attack the day ahead!

I’ve also found that once my day’s over, sleep is much easier to come by! Allowing my mind and body to rest well.

Summary of my results from my first 30 days

Before  After

Final thoughts:

So far, it’s going well, still a long journey, I do lapse from time to time. When this happens, it reminds me how important it is for me to remain consistent at planning, exercising, sleeping better.

The next post will be on how I dropped the ADHD bomb to my boss. Stay tuned!

The ADHD Professional

Disclaimer: I am not your psychiatrist, coach, doctor. Neurodivergent Diaries does not provide medical services or professional counselling and is not a substitute for professional medical care. Everything I publish represents my opinions, experience, not advice.