One day I want to write more about the actual process (which I refer to as “cracking catherine”) that helped me get to where I am today, but for now, I keep this running and evolving list of things I find that help me feel better (most recent at the top):
Doing things consistently. This is a great and simple tracker.
Knowing what day it is and how I’m spending my time. This helps with my organization but also helps me internalize that my days can be broken down into a series of decisions. It also helps frame where I am “physically” in relation to longer-term goals (weekly, monthly, yearly).
Waking up early. For me, this is before 7am—I like waking up with the birds and watching my backyard transition from dark to light. I was quick to notice the other people also up by this hour— there’s a special comradery.
Getting morning sun in my eyes. There’s some scientific reason that has to do with our circadian rhythms that shows getting sun in our eyes helps us to wake up, but I find the emotional benefit just as incentivizing.
Writing in the morning. Your brain is fresh, sharp, and creative first thing in the morning. I’m often surprised by what bubbles to the surface.
Lighting the same incense during my morning routine. I found that the smell helps condition me for the rest of my routine.
Knocking on my body. A bit like this, and repeating “my body is healthy, my brain is brilliant, my soul is peaceful.”
Reframing my focus, daily. Not just at the start of the year or the start of the month, but reminding myself what I’m working toward each day. This is as simple as looking at the whiteboard I keep with my latest notes to self and reading each one of them.
Tai Chi - the combo of breathwork and moving. I like this easy intro.
can’t find a video but - ten heel raises to toe drops. 100 shakes.
Visualizing - looking at pinterest, internalizing the feeling.
Morning “tea” - tsp cinnamon, honey, 1/2 lemon, boiling water.
Ice on my face.
Wearing tight clothes when I need to focus. Something about the structure or the compression changes my mindset. Loose clothes (like pajamas) make me feel messy.
Not eating for at least two hours before bed. I sleep better, I wake up feeling better.
Cutting back on sugar. I was fully addicted to sugar, as I’d assume most Americans are. But with concerted effort, I finally crave sugar from fruit instead of from a Twix bar.
Actually being able to see my body. More on that here.
Strengthening your core to strengthen your mind. I was talking to a therapist about struggling with discipline and he asked me how strong my abs were. At first, I was confused, but then the old Russian man said: “weak core, weak mind.” It’s either true, or the process in and of itself requires discipline, but I swear my focus is better when my abs are strong.
Breathwork. I realized I had no idea how to breathe or that there are different ways to.
it’s a huge part of core strengthening - learn how to breathe through your lower abdominal wall!
it’s also necessary for deep meditation, digestion, better sleep, and so on.
If you don’t get to work out, at least do breathing exercises that day. I think a huge part of cardio or weight lighting is just that they force you to engage your breath differently than you are the rest of the day.
taking ten deep breaths before eating. Helps me be a conscious eater but also helps with absorption and digestion.
Taking ten deep breaths before eating. Helps me be a conscious eater but also helps with absorption and digestion.
Working on my mobility. I think people get overwhelmed with where exactly to start when wanting to focus on bettering their bodies. Instead of thinking about exercise or strength training, begin with just getting to know how it moves and stretches. I promise there are endless hours that can be dedicated to this exploration alone. Once you pay attention and have a baseline understanding of how it moves and functions, I swear you’ll know which thread to pull on first that leads to more understanding. More on that here.
Going on long walks. My favorite physical activity is a long walk around a new place, but walking for thirty minutes on a treadmill on an incline of 12 and speed of 3 will also get the job done.
Making it easy to eat healthy things. I don’t enjoy cooking and am all about convenience, which often led me to order in or make poor food choices. Learning what I like, what is healthy, and most importantly, what is easy to make was one of the best things I’ve done for my nutrition. You can find my quick and lazy recipes here.
Not having too much food at home. I try to go to the grocery store a few times a week and now truly enjoy the process. This way there’s not too much temptation, things don’t go to waste, and you always know exactly what’s available to you as an option.
Moving like a human. Natural movement is a great step in between learning about yourself passively and working out intensely. I really like these guys and find the $12/mo totally worth it.
Fixing my pelvic floor. Abs and core get a lot of attention, but tightening my pelvic floor and correcting my pelvis were essential to my feeling better.
Repetitive movement. I realized that it was exceptionally difficult for me to repeat the same movement for a minute straight. I was worried at first it was neurological (lol), but then I learned I was just out of practice. Repetitive movement has helped my body retrain itself as well as help my train my ADHD mind.
Calling out and examining my triggers or behavior. Instead of letting my inner voice scold me for not putting my clothes away two days in a row, I now work with it to explore the reasons behind why I hadn’t put them away. For example, when unpacking why I didn’t put my clothes away, I wasn’t not doing so out of laziness but more so because the activity stressed me—I felt like I had too many clothes and too many clothes that I didn’t even like, which made me feel overwhelmed and unhappy. So I was actually avoiding the chore to avoid the negative emotions, an insight that adjusted my order of operations to begin instead with addressing the deeper issues behind the chore than with the chore itself.
Dancing. Dancing is unlike other movement. I believe that we should incorporate into our day-to-day anything that humans have been doing for all of humanity, music and dancing as examples. Dancing is good for the soul, helps you learn about how your body moves (or is unable to move), and is an incredibly therapeutic practice. Listening to music elevates your mood and helps with cognition.
Reading before bed.
Meditating. Years ago I used to struggle to meditate, but since practicing it every day it’s honestly become one of the most beneficial parts of my routine, not only for my mindset but also for my mental health. Start with 1 minute a day, then 5, and so on. I find that 30min is the sweet spot.
Going to sleep by 11pm.
Learning about dopamine. Especially as someone with ADHD, learning about how dopamine and other neurotransmitters affect our day-to-day was eye-opening. I recommend beginning with the book Habits of a Healthy Brain.
Identifying the “why” behind a want. “I want 10 million dollars.” Why? “For more freedom.” Why? And so on.
Supplements for general well-being. Omega 3 fatty acid (make sure it says dha/epa), Magnesium (ends in -ate, don’t take oxide), Vitamin D3, B complex (comprehensive b complex, as many b vitamins as possible)
NAC. Take without food two hours before or after
Eating foods with a low glycemic index. Here’s a list.
Making sure everything has a home. Especially if you have ADHD, everything needs to have a place. Then, “don’t put it down, put it away.” Look around and ask items, “are you where you belong?”
Drinking clean water. Thinking about buying this water filter.
Keeping shoes on for productivity. Just another ADHD hack….
This supplement for your lungs.
this reminder:
overthinking —> write
anxious —> meditate
tired —> power nap
sad —> exercise
stressed —> walk
angry —> music
lazy —> reduce screentime
burnt out —> read
Tools:
- this “financial independence” tracker
“P.S. If you have dry skin, go with argan oil because it's high in oleic acid which is great for drier skin types. If you have more oily skin, try rosehip oil because it's higher in linoleic acid which is better for oil skin. If you have more normal skin, try jojoba oil. All oils are meant to bring balance to your skin :)”
MISC:
“Your intuition will tell you what to do but not give you a reason. Your ego will tell you what to do and why.”
“You either learn the pain of discipline or the pain of regret”
MISC Meditation/Visualization:
eyes closed: focus all visual attention internally. eliminate any perception of the outside world. focus all cognition and perceptual attention on the internal landscape. your breathing, heart rate, the surface of your skin. 3 slow breaths.
eyes open: focus your attention on some surface of your body (palm of hand). still focusing 90% attention internally, but 10% externally (palm). 3 breaths
focus on some location 5 -15 ft away: move 90% of your attention to the external environment. still focusing 10% on the 3 breaths
further away point (horizon or something as far out in the distance as possible): 100% of attention to external location/environment
expand both vision and cognition to a much broader sphere - dilating the aperture of the field of view to see as much as landscape as possible (indoors - room, wall). 3 breaths
eyes closed. 100% internal landscape
repeat 3x