ADHD Lifestyle Magazine 2020 Special Premier Issue

Special First Edition

Intentional Living 20 Tools to Flourish and Achieve Your Goals

FEATURE SPOTLIGHT:

The House That ADHD Built Interview with: Bri & Braxton Plyler

Rejection Sensitivity Dysphoria 2020 ISSUE ONE

Don't judge each day by the harvest that you reap but by the seeds that you plant.

Robert Louis Stevenson

From the Editor

ADHD is a complex and misunderstood disorder that can lead to low self-esteem and a lifetime of internal struggles and shame. As adults we have often carried our pain throughout childhood not understanding why we don’t belong, why we can’t just do and be as easily as others make it seem.

Being diagnosed and learning about ADHD can be the roadmap we need to navigate the vast terrain and winding roads of our complex minds.

We still have the same footprint and we won’t escape every obstacle, but we can now understand them and develop the tools to avoid or lessen the impact and get back on track when we make a wrong turn.

There will be grief over what could have been, but think of this as a passage to new places. As my father said to me years ago, grief does not cause scars that need to be healed, but we could use some togetherness in our grief so that we can share in this hidden blessing and the gift of love.

With nurturing, encouragement, and proper tools, we can work together to navigate our roadmap which will provide us the ability to positively direct our life.

Always remember we deserve peace; we deserve acceptance; and we deserve success.

Steffanie Vagnozzi Creator, Founder, ADHD Advocate

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Life can only be understood backwards; but it must be lived forwards.

Soren Kierkegaard

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FEATURES 8 16 26

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Master Your To Do List Small and easy variations to improve your productivity

Rejection Sensitivity Dysphoria Dating with RSD: The impact of RSD on my relationships It: A poem about RSD

Intentional Living with ADHD Understand your unique brain and harness your personal strengths to flourish

The Life That Bri and Braxton Built Married entrepreneurs navigate ADHD while building a successful construction business together

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Simply Plated Food tips and recipes for a healthy ADHD friendly diet

Legal Notice: ADHD Lifestyle Magazine does not provide medical advice, diagnosis, or treatment. The information provided is for informational purposes only and is not intended to substitute or replace professional medical advice, diagnosis, or treatment. Please always consult a qualified physician or health care provider before making any changes to your diet, medications, or other normal daily routines. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care provider because of anything published by ADHD Lifestyle Magazine.

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INTERACTIVE PAGES 7 Journal Prompt 11 Rebranding ADHD 15 Coloring Page 20 RSD Reflections 22 Daily Affirmations 30 Mindfulness Meditation 46 Self Healing 49 Relax with Art 52 Habit Tracker 59 Nutrition Tracker

IN THIS ISSUE

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Slow Mindful Yoga

02 From the Editor

Utilize this yoga practice to develop a deeper self awareness

12 Healthy Hydration

The Art of Holding Space Continue your path of self-awareness by making time for yourself to reflect and understand

24 DIY Self Love 31 Contributor Art 62 Meet the Coach

From the Expert: Eating for Brain Health

63 Virtual Community

Harness the power of nutrition to build your cognitive resources

67 Member Spotlight

Surviving the Storm

69 Late Night Food Fix

Find out what happens when Mother Nature intervenes in much needed routines

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Make a Journal Entry Make yourself a cup of tea, grab your journal and cozy up in your favorite chair. Take ten minutes today to pause and reflect on your life. Close your eyes and think about yourself, your family, your friends, your career, your hobbies.

Are you where you want to be?

The only person you are destined to become is the person you decide to be.

Ralph Waldo Emerson

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Now imagine yourself five years from now. Contemplate the details about who you are, where you are living, who you surround yourself with, what activities you are doing.

On the next page, write a letter to your future self sharing the ideals about the life you have imagined.

How are you feeling?

How are your relationships?

What is the best thing about how you got here?

Date:

Dear Me,

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MASTER YOUR TO DO LIST 4 Tricks to Being (& Staying) Productive There are many articles written about how to be productive and countless systems designed to help us, including Pomodoro, Eat the Frog, Zen to Done. Some of us manage our tasks with a bullet journal, others prefer a digital solution such as an excel spreadsheet or a productivity app. When we are struggling with being productive, our need for structure along with our penchant for procrastination and hyper-focus can force us to find an immediate solution. We can spend hours researching the best systems and the latest methods to cope. There must be something great, new and awesome that will help us. Until we realize all this productivity stuff about streamlining and simplifying is overwhelming. So many options! Too many choices! Now, we are less productive than before.

Before we continue down the best productivity methods rabbit hole, let’s stop and focus on what we need right now. In this moment of time. (Hint: it’s not a new app!)

Instead, try these four tricks to move forward.

1

Tiny Steps

ADHDers have a difficult time getting started. Many times, we struggle with the number of tasks involved with a project and question where to start. They are all equally important and all must be done now. But let’s break those tasks down into tiny steps. What is the first step to achieving your goal today? The ONE most basic step? Do only that. And nothing else. No pressure to do more.

Pro-tip: Naming the step counts as a step Do you have a goal to write an article? Take out your favorite pen and notebook. Congratulations. You did it.

But now you are looking at a blank piece of paper. While you are here, maybe you could brainstorm topics. Then write a few notes about one or two topics. Most times the first step will be the motivation you need to continue the process. However – and most importantly – if you don’t make it past the first step, accept it and move on. You did it! You can try for more tomorrow. By breaking it down to tiny steps, your big task becomes more manageable and less scary to tackle.

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2

Use what you know

It is distracting when we find a new and exciting idea that will help us remember tasks or the latest app that the reviews say is "the best note-taking app you didn’t know you needed". If you are having difficulty with remembering tasks, don’t be fooled by the new shiny toy. Think back to what has worked for you in the past. Has it helped you to make a handwritten task list? Buy a notepad and keep it close at all times. Have phone reminders been helpful in the past but recently you stopped using it? Go back to using them. Utilizing what you have prevents more research and leaves more time for true productivity.

3

Stick with it

When you have the tools and you know they work—use them, and don’t stop using them. Make it a daily habit. It’s easy to take a break for a day, a weekend, a vacation. But it’s much harder to get back on track after that break. We must use our routines and tools daily, and often times we need reminders to use them. Set the timers. Keep the routines. Yes, they’ll get boring because we like new. The old standbys don't stand up against our need for dopamine. But rather than move to a new option, let's look at the next trick.

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Tweak it

What happens when our ADHD brains are bored? We hate structure.

But we need routine. How do we get out of this loop? After you establish your routines and have your tools in place, find little ways to keep them interesting and fun, but still similar enough that it won’t throw you off your routine. Do you use a notepad for your everyday task list? Buy or make stationery that makes you happy, that is eye-catching and pleasing to the touch. Do you practice yoga in the bedroom but find you are losing interest lately? Move to a different room in the house or take it outside.

These small changes are enough to make it different for your brain, but not enough to cause you to go off course.

When you find methods that work for you, it is also important to remember that you will have times when you are struggling.

Accept yourself and understand that it is temporary. Give yourself a break and make a plan to get back on track when you are ready.

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Fierce Focus DeEP FOCUS Essential Oil Blend

Stay in the Moment

Our Blends are made from 100% non-GMo organically sourced materials

Mt Pocono apothecary

www.MtPoconoApothecary.com

REBRANDING ADHD I am proud to be

Abundant, Daring, Headstrong, Dynamo by Emma Warren @everyday.phoenix Emma Isaacs @creativewayspodcast

Have you ever thought that Attention Deficit Hyperactive Disorder is a limited and negative name for a complex and misunderstood condition?

We want to change that. We have joined together to create #RebrandingADHD campaign as a positive shift in how people may perceive their own and others' ADHD. Emma Warren has designed the amazing artwork on this page so we can join together in rebranding ADHD.

what an incredible human experience I’ve been gifted with Emma Warren suffered from anxiety and depression most of her adult life, using alcohol as a crutch. A breast cancer diagnosis at 28 set her on a new road of discovery and with her recent ADHD diagnosis she now feels that her entire life has been explained. She is channeling her talents to educate and challenge misconceptions. Check out her instagram for 'real life' content and her beautiful arts and crafts www.instagram.com/everyday.phoenix

Emma Isaacs was diagnosed with Dyslexia in her final year at university and it was 17 years later when she discovered her struggles and feeling "too much" was actually ADHD. After designing greeting cards and teaching art where she found struggling students who were branded as “trouble”, she was called to share the stories, struggles and lessons from other creatives and her Creative Ways Podcast was born. www.instagram.com/creativewayspodcast

Please join us by celebrating our diversity and rebranding ADHD. Fill in the blanks or create your own artwork, take a photo and share using #RebrandingADHD

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HEALTHY HYDRATION

How much should I drink each day?

You should be consuming the equivalent of one ounce per pound of body weight per day.

If you weigh 150 pounds, you should drink 150 ounces of water.

How do I find the right container?

Determine your need. Do you travel? Do you want a bottle with easy open/close that seals tight. Are you in the car frequently?

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Choose something that can fit in your car cup holders and is easily transportable from car to office or home. Do you work from home?

Find a pretty cup that withholds moisture.

Also look for a container that fits your personality. One that provides you joy and fits nicely in your hands. It should be something you WANT to hold every day.

Water can help reduce ADHD symptoms Decreases risk of anxiety & depression Improves sleep Decreased mood swings Decreases fatigue - increasing productivity

Other healthy benefits Internal cleansing Relieves headaches Regular bowel movements Keeps your skin glowing

Stay Hydrated ADHD Style Reward yourself for drinking two liters each day Find one container that you enjoy using Have a back-up for when boredom sets-in

Why do I need a back-up container?

Face it! You know you will eventually get bored of the same bottle every day and may find yourself slowing down on the water intake. When you notice this happens, dig out your trusty backup and swap it out for a few weeks. Set a reminder every week to check your water intake so it becomes easier to track

Flavor It Up! Add a drop of lemon essential oil Boil it and add some fresh grated ginger Toss in frozen berries Muddle in mint leaves

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Kristina Lucia Teddy Bears Play is a skill that ignites a child’s love language as well as their imagination!

Creator Kristina Lucia

Kristina Lucia Teddy Bears are a line of crocheted Teddy Bears and Lovies constructed from 100% organic cotton yarn.

www.kristinaluciateddybears.com

Always

Believe In

Yourself

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FIGHT THE STIGMA

REJECTION SENSITIVE DYSPHORIA RSD is an extreme emotional sensitivity that causes intense, overwhelming and sometimes debilitating pain. It is often found in those with ADHD. To help spread the word, we will be sharing stories of others' experience with RSD. Knowledge is power and we want you to know you are not alone!

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Rejection Sensitive Dysphoria is triggered by the perceived, or real, rejection of love, approval, or respect. RSD may also be prompted by a sense of failing to meet others' or their own expectations.

RSD can lead to low self-esteem, avoidance behavior, withdrawal from other people, fear of failure, emotional outbursts and thoughts of self harm. People with RSD typically cope in one of two ways: they become a people pleaser or they stop trying.

When people perceive a potential sign of rejection, they may narrow their attention to factors that confirm their beliefs. This can become a vicious cycle of disruptive and destructive reactions.

To combat this cycle, it is important to keep your emotions in perspective, which proves formidable with ADHD. Writer Josh Lecker-Weissman provides insight into the battles RSD brings into his relationships.

Creative and Poet Annabel Louise expresses her pain in a poem about It. Read their stories here.

DATING MY RSD How RSD has impacted my relationships through the years

by Josh Lecker-Weissman Like many people with RSD, I have always found dating and relationships a struggle.

Even now after two years of marriage I still struggle with wondering if my wife really loves me. For the record, she absolutely does and shows me every day, but when one has RSD, something as simple as using one-word answers after a walk can leave the mind wondering: what did I do wrong? Is she going to leave me because I can’t keep pace? If these are the thoughts that come during a marriage, I’m sure you can relate to how devastating rejection is during the dating process.

When I was 19, I had my first ever girlfriend.

Let’s call her Alice and let’s clarify she was actually an older woman taking advantage of someone she knew she could manipulate and not ever actually my girlfriend. She used to get a message from me when I first opened my eyes every morning. Most days, she would reply right away and there would be no issue. Some days, however, she would wait at least two hours before she replied to that message, and in that two-hour window, I would lose my mind.

During that time, I feared that something horrible had happened to her like her biker ex showing up, or that she was regretting our relationship, or that she had found someone new and was busy with him.

During these blocks, my hyperfocus went

into overdrive and I could not get her actions, her thoughts, anything about her out of my mind. I would have showers that lasted hours on end, wear down the keys on the blackberry, writing her messages, and then deleting them, then writing them again. Playing the same song over and over and over again because when the same noise is coming in you have no anxiety from what you are about to process. Then finally, a message. “Good morning, I just got up.”

Then, the eventual shame spiral of realizing things were all in your mind and everything will actually be okay.

What did I do wrong?

Is she going to leave me?

Why did this happen to me, and why does it happen to so many of us with ADHD? As with many mental health conditions, RSD can be developed through many causes.

Trauma, abuse, and neglect can all lead to someone having a rejection phobia. As RSD causes a hyper effect of the HPA axis (hypothalamic-pituitary-adrenal), there is the possibility that it is genetic as well. Most people, however, report some sort of definitive psychological trigger from their developmental environment, like an absentee parent, or having overly perfectionistic standards.

Some experienced an extremely upsetting rejection at a young age or were made to feel overly guilty or ashamed for normal behavior.

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RSD does not just impact romantic relationships, but it can also impact friendships and relationships with peers at school and work.

When I was in Grade 1, I was crazy over a girl named Angela. I had been crushing on her since Junior Kindergarten, which, when you’re 7, is a long damn time. Towards the end of the year, Angela and I planned to have an afterschool wedding on the soccer field. When I showed up (in my finest Star Fleet dress uniform, mind you), Angela was there with another little boy named Steve. Angela had decided she wanted to ‘marry’ Steve instead, and he and all of my other bullies took great pleasure in making me watch this 7 year old wedding. I did not return to the same school for Grade 2.

RSD doesn’t just impact romantic relationships; it can also impact friendships and relationships with peers at school and work. This is especially troubling for those with ADHD, as we tend to have some socially odd traits that tend to alienate us. When this happens, especially with those we care to have relationships with, it can be just as distracting, upsetting, or even damaging as a romantic rejection.

In high school, I was adopted into a group of friends through a friend from the past. I was needy, talkative, overly dramatic, and highly sensitive. I made one mistake in November of my first year of high school that upset this group so much they had to sit me down and talk to me. I didn’t speak to them again for the whole rest of high school as the shame overrode any thought of reconciliation. At one of my recent jobs, I had a co-worker named Brandon. Brandon was not a fan. Between talking too much, and the usual ADHD trope of connection looking like narcissism, Brandon felt like I was a know-it-all who should mind his own business and not try to get involved in his work. Brandon didn’t know that our boss asked me to use my sales experience to try and help him. Brandon’s rejection of me torpedoed my success for months. I couldn’t focus on other things because I could not get over the thought that Brandon hated me.

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In the 6 months since I first learned about RSD, I have come to be able to look back on the highlights of my life and point out where my ADHD and RSD have caused the most impact. Ultimately, knowledge of having these disruptive thoughts might be the best treatment you can have for them. If you take away their power to cause you to doubt yourself or your actions, then you can truly be in control of your own mind.

www.femcity.com

RSD REFLECTIONS Take a moment and reflect on the article you just read and the Poem "It" on the page to the right. Do you suffered from RSD? Does anyone you know suffer from RSD? What would you say to yourself the next time you are feeling hopeless, humiliated, alone? What would you tell someone you care about?

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It

A poem about RSD: by Annabel Louise

Humiliation drains my scattered senses as all alone I stand with it in my tangled brain Sadness it weaves into tapestries of colour and flattens joyful tune with sombre melody Arctic fire burns like ice as its rage escapes a golden chaos to paralyse the stars In knots of expectation and twisted aggravation it burns marks on a fragile soul forging mask from despair staining sublimeness Hopeless realisation floods my restless recall as face to face I stand still with it in my tangled brain Photo by Camila Quintero Franco on Unsplash

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7 It takes

Positive Statements to offset ONE negative

"The best people possess a feeling for beauty, the courage to take risks, the discipline to tell the truth, the capacity for sacrifice. Ironically, their virtues make them vulnerable; they are often wounded, sometimes destroyed."

Ernest Hemingway

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For the next week, Repeat these Affirmations Daily: I am Kind I am Loved I am Courageous I am Strong I am Unique I am Enough I am Thankful for Who I Am

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Soothing Ginger Detox Bath The Ingredients 1/3 cup Epsom salt 1/3 cup sea salt 1/3 cup baking soda 3 tablespoon ground ginger 1 cup apple cider vinegar

Instructions Combine Epsom salt, sea salt, baking soda, and ground ginger in a medium bowl, mix thoroughly with a whisk or fork.

Fill bath with hot water, while water is running add dry ingredients in medium mixing bowl to bath and then add apple cider vinegar. Climb in and enjoy!

Soak for 30-45 min, this is soothing

Start Feeling rejuvenated in 30 min!

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ginger soak is great before bedtime, it will help put your body and mind at ease. Ginger can also be a great way to help boost your immune system if you are feeling under the weather.

Mint Chocolate Chip Lip Balm The Ingredients 4 teaspoons beeswax pellets 2 teaspoons coca powder 4 teaspoons almond oil 10 drops peppermint essential oil

Instructions Melt down beeswax pellets in a double boiler.

Once melted remove from heat, and add in the coca powder while gently stirring mixture. Once coca powder is fully combined, add in the almond oil and peppermint essential oils.

Allow mixture to cool for a few minutes then add to a small container that you will store you lip balm in. Once fully cooled you are ready to enjoy!

A simple & refreshing way to thank your lips!

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Intentional Living

WITH ADHD

20 Tools to Flourish and Achieve Your Goals We must take time to understand the unique needs of our brains while at the same time, appreciate and embrace our strengths. With this knowledge, we can then adapt our habits and environment to fit those needs and build upon our strengths to grow in a positive direction.

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Without self-mastery, it is easy to let poor time management and organization skills drag you down

ADHD is an abbreviation for attention-deficit hyperactivity disorder, also referred to as attentiondeficit disorder (ADD). It is a highly genetic, neurological disorder caused by chemical, structural and connectivity differences in the brain which impacts the regulation of a set of brain functions and related behaviors, collectively referred to as “executive functioning skills.” These important functions include attention, concentration, working memory, motivation and effort, impulsivity, hyperactivity, organization, and social skills.

The only thing consistent about ADHD is its inconsistency There are different subtypes of ADHD (inattentive, hyperactive, and combined type), and every person has a unique brain profile. As with anything else, no two people with ADHD are the same and everyone experiences ADHD in their own way. As ADHD is a disorder that is present throughout the lifespan, there are also times when the course of symptoms may change and become more difficult to manage. As you navigate through life from college to career, through position and company changes, to growing your family and possibly raising ADHD children, the tools that have worked for you in the past may not be working now.

The most important thing you can do for your mental, emotional, and physical health is to implement the proper systems for daily living and build a strong support system through friends and family.

Most systems for planning and organization are built for neurotypical brains that use importance and time to spark motivation. These often do not work for our unique minds. Instead, you must create your own “owner’s manual” for sparking interest by finding what works for you, focusing on how and when you do well, and creating those circumstances at the outset.

When you need a new set of skills - or just a tuneup - it is vital to understand your unique ADHD brain as well as your personal strengths. Selfmastery is the key to achieving your goals. Without self-mastery, it is easy to let poor time management and organization skills drag you down. It is easy to miss the right work/life balance.

It is easy to show up totally unprepared for work, school, family, friends and yourself.

The problem is not just knowing what to do, but in getting it done. We have gathered a toolbox of effective strategies that have helped others to be successful. Turn the page for twenty tips to help you flourish and acheive your goals.

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www.vizualworx.com

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Mindfulness Meditation Daily Practice for Basic Mindfulness Meditation Practice this 10 minutes daily for improved well-being,

Sit quietly Focus on your breathing

Breathe in slowly (hold for a count of 3)

Breathe out slowly (hold for a count of 3)

Add an affirmation that you repeat silently Allow thoughts to come without judgement

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ADHD LIFESTYLE MAGAZINECONTRIBUTOR ART

“ADHD FEELS” ARTIST: ANNABEL LOUISE WWW.INSTAGRAM.COM/ADHDGALAXY

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The House That ADHD Built

The Life That Bri and Braxton Built Written by Janine White

Two entrepreneurs with ADHD have crafted a supportive marriage and a successful business by getting creative - and real with themselves and the world.

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Now that we understand [our ADHD] we're more willing to show compassion and a little more grace

www.OdinBuilds.com

www.instagram.com/TheHouseThatADHDBuilt

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Bri, 34, who says she is more on the hyperactive side, was diagnosed less than a year ago. “I'm still uncovering which parts of me or my personality or my struggles are related to ADHD,” she says. Even before her diagnosis, the Plylers were searching, listening to motivational podcasts and reading time management books.

“One of the things that I think brought us together is we are both very driven in the land of personal development. How can we be better as people?”

Bri says. “We tried different tools all along, and once I figured out what was actually going on, I said, ‘we were trying to start a car with the wrong key.’ Now that we have the understanding, we've started to uncover the tools that actually work for our brains.”

Even though Bri and Braxton Plyler were diagnosed with ADHD decades apart, today they are on a shared path of self-discovery and entrepreneurship — they own design-build firm Odin Construction — and the journey, Bri says, is making them better partners in life and in business.

Braxton, 35, is ADHD inattentive, which was identified when he was in first grade; he took Ritalin until fifth grade. “Then, to this day I don't know why, I haven't asked, but that just stopped,” Braxton says, adding that his family never really talked about it. He notes that his ADHD is about knowing what he needs to be doing and not understanding why, at the end of the day, “the things that need to be done don't get done.” After going off medication, he didn’t think about ADHD again until he got to college and faced pressures like term paper deadlines. Then again in his first job out of college, in heavy industrial construction project management, he says, “I did my job very well, but I had to work extremely hard to do that.”

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She names aids such as making priority lists, breaking up big tasks into smaller parts, and using timers and alarms. They have dry-erase magnets on their refrigerator for reminder notes about leftovers and food that’s often forgotten in drawers.

Bri’s diagnosis combined with her zeal for exploring all things ADHD has helped Braxton take a fresh look at his childhood diagnosis and early adulthood challenges.

“I have a better understanding now of ADHD than I ever did,” he says.

Entrepreneurs with a Vision “Brax has had dreams of owning a business for as long as I've known him,” says Bri. She was hesitant at first about launching Odin Construction but says now that “growing a business with him has been really cool for our marriage.”

Remodeling is in Braxton’s blood. His dad was an engineer by day and his entrepreneurial mom owned a few businesses. Together they bought fixer-uppers and lived in them while remodeling.

They are now amicably divorced but when Braxton was about 7 years old, they purchased a large piece of land with two condemned houses that would serve as inspiration for how he wanted to make a living as an adult. “For my entire childhood, we were working on these old houses,” Braxton says. “One of the houses was built as one room in 1896 and then had been added on to for the next 80, 100 years. It was definitely not a quick process.

It was my dad and my two brothers, and we were little kids, just working and building and doing.”

(Bri and Braxton got married on the property.)

According to her, the business suits them both.

"We don't have the same day twice, so I think that helps with the boredom,” she says. “I bounced around job to job, and now I don't have time to get bored. So I think there's a lot of value in that for us, for our brains.”

She says the impulsiveness that comes with ADHD can also be a benefit as a business owner in any industry. “There's a lot of room for that to be positive because you have to make quick decisions and you have to be willing to act. Not to say we don't overthink, because we definitely do. But sometimes it's ‘OK, skip thinking, just do,’” Bri explains. The overthinking aspect is a strength too, in their line of business, when being picky about hiring subcontractors who will be going into their clients’ homes is crucial to their reputation.

ADHD is never an “excuse” at Odin Construction Soon after he left heavy construction, Braxton started a business with a friend maintaining foreclosed homes. That led to flipping houses for a real estate rental company. It was, Braxton says, a "great opportunity to learn" and eventually he was ready to make his dream of working directly with clients on high-end remodeling a reality.

In late 2016, he and Bri started Odin Construction in Greenville, South Carolina, not far from where they both grew up. At first, Bri kept her job with an outdoor recreation company for diversity of income, but with business booming, she shifted to Odin full-time at the beginning of 2020. She focuses on sales and marketing — telling the story of Braxton’s craftsmanship — and she also helps to manage their projects, which range from brand-new luxurious outdoor living spaces to high-end kitchen remodels. Most of their clients find them through referrals. “Where we're differentiating ourselves is the communication piece,” Bri says of their aim to be transparent and responsive with clients.

ADHD comes up as a natural connector sometimes. Recently, when a client told Bri he had ADHD, they were able to share experiences. “It's not something we advertise or share openly with just every client but it comes up more often than I ever thought it would,” she says. “It comes up when [clients and we] can both relate to the fact that we've talked about 27 different things in 14 minutes and neither of us know where our keys are.” She notes that ADHD is never an “excuse” at Odin Construction, however. “One thing we will never say is, 'Oh, well, we didn't get that to you because we have ADHD.’ It is physically exhausting battling this all the time, but to the client — and this is absolutely the goal — I would never want them to know how hard it was for me to get here on time or respond to your email the day I said I was going to respond to it.”

Being married and owning a business and having ADHD altogether does present work-life balance challenges, both Braxton and Bri say.

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www.vizualworx.com

“It's a work in progress," Braxton says, adding that he often will get focused on finishing a job and not let up. His time blindness and tendency to burn out is something that Bri helps to mitigate.

“A lot of that is I put more on myself than I really should or can't handle. It's not that I don't understand that is not healthy or sustainable,” he says. “I definitely lean on Bri to help keep me in check there.”

Now that Bri is full-time at Odin, she can help manage the day-to-day schedule. She jokingly calls herself Braxton’s “handler” and says she’ll call out when he has “four days’ worth of work scheduled in one day.” Another plus: They can be together in a way most married couples who go off to separate 9-to-5 jobs don’t experience. And while they acknowledge that growing a business, especially in the early years, is time consuming and stressful, they both say family is important and they strive to make time for that.

They’re keenly aware that their 17-year-old daughter (who splits time between Bri and Braxton’s home and her dad and his wife’s house) won’t be home much longer.

Again, entrepreneurship means Bri can take her daughter shopping or cheer her on in an away softball game in the middle of the afternoon.

Building Supportive Communities As Odin Construction grows and continues to serve as Braxton’s creative outlet in the world of hammer and drywall, Bri is carving out a space she can call her own through social media. In addition to running Odin Construction’s Instagram and Facebook page, she has a thriving personal Instagram account called The House That ADHD Built that fuels her dual passions of writing and mental health.

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The platform is also where she finds good resources on ADHD and looks to make connections with other entrepreneurs with ADHD. “You just watch in real life and on social media, this world where doing dishes and brushing your teeth consistently and doing paperwork as soon as it's sent your way and paying all your bills right on time looks so easy,” Bri says. “And it can get really heavy and discouraging when that's what you see every day and you don't know why the hell you can't do it. [The online ADHD] community has been absolutely invaluable. Just understanding that we're not alone.”

Her own advice for entrepreneurs with ADHD? “For people with ADHD, and Braxton has a really hard time with this one, but I think he'll agree, is learning to be kind to yourself, learning to be gentle and acknowledging that making a mistake doesn't make you,” she says.

Learning to be kind to yourself, learning to be gentle, and acknowledging that making a mistake doesn't make you”

38 | 2020 ISSUE ONE

Bri is determined to expand the community through The House That ADHD Built, which offers inspiration, tips, and relatable personal confessions. Just as Odin aims to be fully transparent with design-build clients, Bri is very open about her ADHD on Instagram.

Postings include the regular “Fun Fails Friday” and “What’s in my toolbox?” and quick, helpful quotes like “There is value in your volume.”

She’s launching a blog soon and has plans to write books.

Though Braxton isn't into social media, he does see the value to the business as well as in the resources they find regarding ADHD. YouTube is his go-to site. The couple’s combined research efforts blend into a melting pot of mutual support, with each regularly passing along to the other what they’ve just learned.

In a world where online information can be overwhelming for everyone, Bri conjures the image of the mama bird chewing up a worm to feed her babies to describe how she and Braxton digest, process, summarize, and share what they learn with one another.

Their ever-expanding awareness about how ADHD impacts them both has been, says Bri, “a game-changer in our marriage for the better.”

They’re now able to recognize that issues that created tension in the past were caused by ADHD. “Now that we understand what they are, instead of just being annoyed by it, we look for ways to help one another, or we're more willing to show compassion and a little more grace,” Bri explains.

“Even the world's greatest baseball player sometimes strikes out, right?” says Bri, adding that’s a good daily reminder for all entrepreneurs with ADHD who might ask Am I supposed to be here? Am I really good enough to be doing this? “If you stumble or you struggle or you're not able to meet your probably unrealistic expectations in performing every time, you just have to remember that and keep going. It's a roller coaster ride. Blood, sweat and tears is so freaking real. But it's worth it.”

Strengthening their marriage naturally makes them better business partners for each other, and they intend to keep growing Odin Construction while exploring ADHD. Bri notes that the life/business journey isn’t just about awareness but also self-love.

ADHD LIFESTYLE MAGAZINE | 39

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SLOW MINDFUL YOGA WRITTEN BY KRISTINE WEBER

People with ADHD are especially distracted by external stimuli and are inclined to scan, seek, and pay attention to everything outside of themselves. This is understandable.

The world is a fascinating place and the senses easily become enthralled by it. Ancient yoga philosophy talks about the senses as if they are like five wild horses–they will go in all sorts of different directions. The mind can also be wild.

ADHD LIFESTYLE MAGAZINE | 41

any given moment - and then make good behavioral decisions based on that awareness. It is how we check in with ourselves throughout the day.

Say. for example, you are working on something on your computer.

When you have good interoceptive awareness, your body will send you signals.

Perhaps it says, “I’m fine to keep working for now.” But eventually, it will tell you, “now it’s time to get up, walk around, go to the bathroom, take a break, and take a deep breath.”

As the famous 19th-century Bengali teacher Ramakrishna said, “the mind is like a drunken monkey stung by a scorpion.”

Our minds and our senses can easily spend time bouncing around from one thing to another.

One purpose of yoga is to rein this in, to guide our awareness within and look for that which is timeless and changeless inside ourselves. It is about stabilizing our mind and finding a place of peace and balance within, one where everything is calm.

Many human beings, regardless of whether or not they have an ADHD diagnosis, have a tendency toward the external.

This can be called, “exteroception” or the process of being sensitive to stimuli that are outside of ourselves.

According to Asheville psychotherapist Brett Sculthorp (who, full disclosure, also happens to be my husband and thinking partner), “ADHD is driven by exteroception. Folks with ADHD

42 | 2020 ISSUE ONE

tend to be hyper-conditioned towards paying attention to the external environment.”

I asked him how he sees that play out in his clients.

“It may be a tendency to look for threats in the environment or in relationships,” he said. “[or] to compare yourself to others...it may also be distractibility and interest in anything and everything that you stumble across. However it shows up, it can make life with ADHD really frustrating.”

Exteroception is evolutionarily essential for our survival. It helps us to stay warm, fed, dry, safe, and comfortable.

However, we have another skill that is less necessary for survival in the short-term, but perhaps even more essential for longterm survival - it’s called interoception. Interoception is the capacity to feel into ourselves–to know how our bodies feel and what they need in

One purpose of yoga is... to guide our awareness within and look for that which is timeless and changeless inside ourselves.

When we train ourselves to carefully listen to these signals, we recharge our energy and end up feeling okay at the end of the day. If we don’t listen, we can develop back pain, sore legs, eye strain, exhaustion, or even a urinary tract infection. It is simply best to listen to what our body wants and see to it as soon as we can.

Good interoceptive awareness helps you make good decisions about what to do in any given situation and to take care of yourself and your needs. It gives you an opportunity to shift the energy that typically goes out and turn it within. Yoga presents an excellent means of developing interoception.

Regular Yoga Practice to Support ADHD What I have found over the years is that the slower and more mindful my yoga practice is, the more interoceptive awareness it offers. Slow, mindful yoga offers something quite different– a chance to slow down and notice what is happening inside.

When you have good interoception, you know when you are physiologically hungry as opposed to emotionally hungry, you know when you are sleepy as opposed to exhausted, and you know when you are thirsty or have to pee, and can actually address your body’s needs in a timely manner.

Good interoceptive awareness goes even deeper than basic physiology.

When you know how you feel in a relationship (any relationship, not just an intimate one), you

can make good choices about how to navigate it, including deciding to continue with that relationship, voice your concerns and your needs, or even let it go.

When you know how you feel you can get clearer about your roles, your purpose, and the meaning of your life. You can develop greater clarity around what you want to do with your time, and strategies to achieve it. You will literally begin to “feel more comfortable” in your skin because you have a deeper sense of who you are.

Slow, mindful yoga offers something quite different – a chance to slow down and notice what is happening inside.

ADHD LIFESTYLE MAGAZINE | 43

Yoga and the Neuroscience of Attention The brain has attention networks which can be developed and trained. With ADHD, they may be underutilized or derailed by default or ruminative networks that can cause our attention to spin-off like a drunken monkey.

Ruminative or default networks can be great. They are utilized in creativity and innovation. But without strong attention networks to ground that creativity, we can find ourselves lost and wandering in an endless forest of distraction.

So how do you train the attention networks? The yogis would say that meditation is a key tool.

But sometimes, the mind is too keyed up to sit and focus on a single thought, mantra, or the breath. The ancient yogis recognized this, so they developed both movement practices to calm the body and breathing practices to settle the nervous system.

Together these postures, breathing, and meditation practices create a powerful, catalytic practice that can train attention and focus, and deliver greater clarity and peace of mind.

Neurobiological Benefits of Yoga Practice takes practice. When you practice yoga, you become better at it. You also reap deeper neurobiological benefits– including changes to the brain structures and strengthening of the attention networks. This is why developing a home practice can be so beneficial.

In a study at the National Institute of Health, researchers looked at the brains of people who had been practicing yoga regularly for several years. hey found that these yogis have more gray matter in the left forebrain, the posterior cingulate cortex, and the hippocampus. This, they suggest, translates to greater parasympathetic homeostasis (i.e. a greater ability to feel relaxed and content) and more positive affect (they are happier).

The study didn’t stop there, they also looked at the brains of people who had been doing yoga for only two weeks and found that they had made changes to parts of the brain that are associated with a greater sense of self-awareness - the insular cortex–

44 | 2020 ISSUE ONE

which is a key structure in interoceptive awareness. This is good news. It means that even short-term practitioners can reap the neurobiological benefits of slow, mindful yoga practice.

Home practice doesn’t mean you have to do a 90-minute class every day. Short practices can make a big difference, particularly when you prioritize it at the beginning of the day.

I hope you will give slow, mindful yoga a try and add it to your daily routine. It may be just as, or even more important, than any other exercise or self-care that you regularly engage in.

Kristine Weber Kristine Weber, MA, C-IAYT, eRYT500 has been studying yoga and holistic healing for nearly 30 years, teaching since 1995, and training yoga teachers since 2003. Her organization, Subtle®Health provides holistic yoga based trainings, education, and clinical services with the mission of enhancing community health infrastructure. She is the director of the Subtle® Yoga Teacher Training for Behavioral Health Professionals program at MAHEC in Asheville, NC; presents workshops and trainings internationally, and is frequently invited to speak about yoga at health care conferences. Kristine is the author of Healing Self Massage and has published articles in Yoga Therapy in Practice and other wellness publications. Her work has been featured in Redbook, BodySense, Women's World, Natural Health, and Lifetime TV.

www.subtleyoga.com www.facebook.com/subtleyoga

5 Tips For Developing a Regular Home Practice Now that you know about the amazing benefits of slow, mindful yoga and meditation, you may be thinking: how do I get started?

Look for a yoga teacher who you resonate with and who helps you feel a sense of peace and clarity. Practice with them regularly online or in-person.

1. Find A Teacher

Choose postures that you would like to practice. Make sure they are safe and not strenuous or risky for your body. Choose from poses like Cobra, Cat-Cow, Child’s Pose, Reclining Knees To Chest or Reclining Twist

2. Consider Postures

5. Reward yourself

Set Goals and reward yourself.

Practice every day for five days and yourself by watching a favorite movie, or take a walk with a friend.

Positive reinforcement is much more effective than beating yourself up.

3. Link Habits 4. Set the Bar Low

Start with an attainable bar.

For example, “I will do cobra two times every day.” You can always add more like, “after, I will sit and breathe mindfully for 1 minute” or “meditate on a mantra for 1 minute”. Giving yourself a low bar is a great way to start building a lifelong habit.

Do you meditate every morning?

Link a yoga posture practice to your meditation.

Or, link it to a regular habit such as brushing your teeth or washing your face.

ADHD LIFESTYLE MAGAZINE | 45

Self Healing

Don’t let negative thoughts spiral out of control Do you focus on the positive or the negative in a situation? When you choose to see a situation or yourself in a positive way, you will have a big impact on your well-being and peace of mind.

Healthy thinking means looking at life and the world around you in a balanced way. This involves looking at the whole situation and evaluating the helpful – and not helpful thoughts. With practice, you can learn to use positive thoughts that encourage you instead of negative thoughts that discourage you.

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Follow these steps to help you replace negative thoughts with positive ones

1

Be conscious of your thoughts - witness them as an outsider looking in.

2

Acknowledge that the thoughts are not your reality.

3

When you find yourself looping back to negative thoughts, say "STOP!" out loud.

4

Realize your triggers and be prepared when you encounter them

5

Create a distraction for your mind so there is no room for the negative thoughts.

6

Once you find your replacement thought, practice it. Say it quietly to yourself when the usual negative thoughts happen.

ADHD LIFESTYLE MAGAZINE | 47

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Relax with Art Theme: Explore your neighborhood Draw a picture or scene that calms you, provides you peace or brings you serenity

Every day is a journey filled with twists and turns.

Every day, if you smile, you will feel alive.

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ADHD LIFESTYLE MAGAZINE | 49

THE ART OF HOLDING SPACE A weekly check-in with yourself is your time to treat yourself with kindness, compassion, care, and self-love. This is your space and time to check-in, reflect, accept, understand, and forgive.

Schedule this time on your calendar and make it a priority. Start with ten minutes to get comfortable with it and increase from there if you feel it is necessary. Do whatever you need to do for yourself in that moment of time.

You yourself as much as anybody in the entire universe deserve your love and affection -Buddha To build a relationship with yourself and get to know your body a little, there is a simple exercise from Deeply Holistic by Pip Waller called “Saying Hello to Yourself.” In this exercise, she starts with awareness of your physical senses and the environment around you. Bring attention inside your body and literally say “Hello (your name).” It’s a wonderful way to experience the present moment, the environment, and your mind and body. If that's the only thing you do in the beginning, that's a great start!

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During these self check-ins, it is a good idea to start with a ritual. Light candles, take a bath, journal, color, draw, make artwork (any soothing activity that calms your mind).

After you've mastered this, connect with yourself. What are your needs? What do you want to get out of this time? What do you want to learn? What are you willing to commit? When you discover your needs, ask yourself how you can provide for those needs? How can you learn? How will you be present with yourself in the future? Who can you ask for support?

Keep a journal, focus on each week, and write out what you learn. By committing to personal check-ins, you will learn more about yourself, understand how your mind reacts, and what it needs in everyday situations. Research shows that actualizing your intentions will also improve a positive outlook. It can make room for your ideas, help you learn forgiveness of yourself and others, and have more energy to take care of others.

Often the hardest thing about holding space is that it can feel like you're doing nothing.

We

have

enough

pain,

struggles,

and

hardship with ADHD. These small steps can go a great distance in helping ease those struggles. Enjoy the self-reflection and the journey it takes you on!

ADHD LIFESTYLE MAGAZINE | 51

Healthy Habit Tracker One key to managing ADHD is building healthy habits that help you navigate symptoms and stay focused on your goals. Use this worksheet to track your habits and share your progress using #healthyADHDhabits

mon

tue

DrinkWater

Take Medication

EatBreakfast

Meditate

Exercise

Journal

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wed

thu

fri

sat

sun

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EATING FOR BRAIN HEALTH From the Expert

Harnessing the Power of Nutrition 54 | 2020 ISSUE ONE

After an extremely tough few years and purely by chance, I attended a workshop about Neurodiversity and my life changed forever. I had been struggling significantly with multiple mental and physical health issues and was finding work increasingly overwhelming. I had put all of this down to extreme stress and lack of support, but following my talk attendance, I went on to discover that I had been living with undiagnosed Dyslexia and ADHD for 34 years

Following are evidence-based and personally tested natural approaches to help you better manage ADHD and its body-wide impact. Each approach comes with a helpful worksheet to guide you through implementing the right options for you.

Natural Approaches to ADHD The symptoms of ADHD, including difficulty staying focused on anything not of interest, easy distractibility, lack of motivation, poor organisation and planning, and heightened physical and emotional sensitivity, occur due to errors in the production and function of brain chemicals known as neurotransmitters. In this case, dopamine, noradrenaline, adrenaline, and to a lesser extent, serotonin all play a role. These errors result from small differences in our genetic code, relative to neurotypicals, which changes the amount of these chemicals being made, as well as how long they remain active in the brain.

The nutrients we supply our bodies and brains, are responsible for providing the building blocks for every single cell, function, process, and action in the body. By choosing the right foods we supply the building blocks for neurotransmitter production, as well as the cells and structures of the brain and nervous system, which together can have a profound and positive impact on our ADHD symptoms.

This was the vital piece of the puzzle I needed to get my health and well-being back on track.

As a Biomedical Scientist with a Master’s in Clinical Nutrition and 15 years of experience as a health scientist, researcher, coach, academic, and innovator, I had a wealth of tools and natural solutions up my sleeve. After a few months of researching the biological basis of ADHD and the unique needs of our bodies, I was able to gradually bring myself back to full health and go on to support hundreds of others with ADHD facing similar complex health issues.

By choosing the right foods we supply the building blocks for neurotransmitter production ... [which] can have a profound and positive impact on our ADHD symptoms.

ADHD LIFESTYLE MAGAZINE | 55

The first step in supporting our ADHD brains is to understand how our symptoms relate to each of the aforementioned neurotransmitters.

Dopamine is responsible for making us feel alert and supports working memory, motivation, mental clarity, and reward.

Noradrenaline and Adrenaline help with concentration through aiding memory recall, perseverance, and execution of tasks.

Serotonin helps us to feel satisfied by supporting memory formation, happiness, pleasure, and relaxation.

When any of these neurotransmitters are in high or low supply, things start to go wrong.

Too much Dopamine can lead to feeling hyper and frustrated, whereas not enough can result in a lack of focus and motivation, addictions, cravings, and poor memory. Noradrenaline surplus is associated with stress, anxiety, and hyperactivity, whereas not enough is linked to low energy, lack of focus, and apathy. Excess of Serotonin can cause headaches and confusion, but low levels can lead to insomnia, anxiety, low mood, and cravings for carbohydrates.

It's clear how not having the right balance of these chemicals can lead to symptoms of ADHD, but what can we do to help support this balance and ensure a constant supply of neurotransmitters in the brain?

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First, we need to supply the body with the amino acids used to make these chemicals.

These are the structural components that make up proteins which come from animal products including eggs, chicken, and fish, as well as wholegrain oats, legumes, nuts, and tofu.

Once we have an adequate supply of these amino acid building blocks, we then need to supply the resources to process them and turn them into neurotransmitters. This is achieved through a series of chemical reactions, each of which requires several specific nutrients to acts as mediators, which are called co-factors, to ensure the reaction takes place.

To convert the amino acid into Dopamine, we need zinc, iron, magnesium, and vitamins B2, 3, 6, and 9. To convert Dopamine into Noradrenaline and Adrenaline we need copper vitamin C, and B12. These same nutrients are also essential to make serotonin.

Some of the most healthy and delicious foods that are rich in these nutrients include: Iron, zinc, and copper: Grass-fed red and organ meats, oysters and other shellfish, legumes, nuts, and seeds Magnesium and B Vitamins: Wild salmon, leafy greens, eggs, organic dairy, nutritional yeast, whole grains, tofu, and avocados Vitamin C: Citrus fruits, stone fruits, berries, chilis and peppers, green herbs, and dark green vegetables

Finally, of key importance in ADHD is providing the brain with the structural components needed to build and strengthen the brain and nervous system.

Without this, neurotransmitters cannot effectively move around and make things happen.

These structural nutrients include omega-3 and 6 fatty acids, healthy saturated and unfats, choline, and phospholipids. These come from fatty fish such as mackerel, anchovies and wild salmon, organic eggs, nuts and seeds, grass-fed beef, avocados, and coconut oil.

As you can see, the same foods provide several of the nutrients needed to help your brain function at its best. Consuming a range of natural whole foods that contain these nutrients, with each meal, therefore helps provide your body with the resources to consistently make neurotransmitters throughout the day and keep your ADHD brain firing on all cylinders.

SRT Nutrition Sophie Tully BSc (hons) MSc Dip PT PGCE Sophie Tully is a Biomedical Scientist with a Master's degree in Clinical Nutrition and 15 years experience in health research, education, innovation and consultancy.As a health and wellness coach Sophie specialises in supporting adults and families with chronic and complex physical and mental health concerns, in particular neurodiversity, ADHD, chronic pain and fatigue, depression and anxiety, autoimmune and inflammatory disorders, hormonal and digestive issues.Sophie helps her clients apply evidence-based natural solutions, highly tailored to their unique needs, to help manage their symptoms and achieve better health.

Find out more about Sophie’s work, or sign up to watch either of her recent workshops: Natural approached to managing ADHD and Getting the most from ADHD medications www.srtnutrition.co.uk

58 UN E E ONE 0 || 2I0S2S0U IES SO

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Healthy ADHD Diet AM I EATING THE RIGHT AMOUNT? Use the below portion guide to identify whether you are getting the right balance of foods at each meal

Protein

Vegetables

(Fish, beef, chicken, turkey, tofu, eggs)

(Dark, leafy greens and colourful)

Breakfast Lunch

1-2

Palm(s)

Dinner

Breakfast Lunch

1-2

Handful(s)

Dinner

Healthy Fats

Carbohydrates

(Olive oil, butters, nuts, seeds)

(Whole grains, potatoes, root veggies, fruits)

Breakfast Lunch

1-2

Thumb(s)

Dinner

Palm

Breakfast

1-2

Lunch

Fist(s)

Dinner

Handful

Thumb

Fist ADHD LIFESTYLE MAGAZINE | 59

Healthy ADHD Diet AM I GETTING THE RIGHT NUTRIENTS? Use the nutrient tracker and identify which ADHD essential nutrients you might be lacking

Breakfast Zinc Magnesium Iron Copper Vitamin C Vitamin B Omeg - 3 Protein Healthy Fat

60 | 2020 ISSUE ONE

Lunch

Dinner

Snack

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Meet the Coach Marc Almodovar ADHD speaker, wellness coach and co-author www.wellnesswithmarc.com Growing up, I suffered from anxiety and depression and was diagnosed ADHD. Throughout most of my teen years, I held a negative view upon myself and it wasn't until a few years ago that I woke up one day and decided it was time for a change.

I made a commitment to learning what it means to live my best life. I picked up many tools over the years, attending meditation retreats with monks of different traditions, changed my diet, adopted different practices to get more real with myself and recognize my power, and really, just had an overall shift in my mental health and my attitude. I also recently received my coaching certificate from the Institute of Integrative Nutrition, where I learned skills that influence behavior change, several theories on well being from many experts and a whole lot more.

"People with ADHD deserve to feel their best" Over the past few years, it's been noticed that a lot of men with ADHD tend to feel embarrassed or shy about the their problems.

Marc has created a men's Facebook group as a space for support, acceptance and encouragement for men with ADHD! Be a space to vent Motivate and encourage one another Learn more about ADHD Connect and make new friends!

Hold each other accountable in a nonjudging matter Join ADHD Men's Support Group Marc is a life and wellness coach who helps individuals with ADHD and anxiety. He studied holistic health at the Institute for Integrative Nutrition, life coaching at New Skills Academy (CPD accredited) and he was diagnosed ADHD at the age of 16 and deals with ADHD as an adult to this day.

www.wellnesswithmarc.com www.facebook.com/wellnesswithmarc www.instagram.com/wellnesswithmarc apple podcast: ADHD Men's Support

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ADHD Lifestyle

Virtual Community These social media influencers are working to spread the message of self love and understanding around ADHD

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ADHD LIFESTYLE MAGAZINE | 63

Real Life Stories

SURVIVING THE STORM WHEN MOTHER NATURE DISRUPTS ROUTINE Written by Marie Ugorek

“You okay?”

“Power’s out.”

“I think the whole neighborhood’s out.”

“It’ll be a while then. Better not open the fridge.”

This is the routine after a storm: exchange information and make plans to minimize damage. Routine.

Information. Plan.

This routine has pulled my community through floods, tornadoes, and thunderstorms countless times.

It’s also how I manage my particular combination of ADHD and autism without melting into a puddle of explosive anxiety on a daily basis.

But the next morning, I found myself picking my way across the twigstrewn street to the porch of my neighbor, who was out earlier than usual, scowling over a cup of instant coffee.

“Marie?”

My name was a question to which she knew the answer. As she surveyed my blank face, the uncharacteristic stillness in my muscles and hands.

“I’m not okay.”

“I see that. Come. Sit. Talk.”

So, I explain my survival strategy.

Routine. Information. Plan.

I followed the post-storm routine and my own bedtime and grounding routines. That got me through the night. But this morning, ten of the twenty items on my regular morning

64 | 2020 ISSUE ONE

routine either could not be done or had to be done out of order, which is simply not enough when my neighbor’s shed is scattered in pieces across my backyard, the other neighbor’s centenarian tree is on its side, and roots are propping the sidewalk near-vertical. I followed my routines of grounding and breathing until they didn’t draw down my anxiety levels at all.

I explain my survival strategy. Routine.

Information. Plan.

I explain that, in the absence of the routines my brain struggles with (ADHD) yet craves (autism), my ADHD traits were, predictably, coming to the fore. New experiences draw the dopamine-seeking side of my neuroprofile as surely as street lights would have drawn moths if their power lines weren’t trailing across lawns and woven through the twisted remains of octogenarian elms.

I had to DO something, plan or no plan, which is why I was breaking a sweat before 8 AM, using clippers to reduce piles of tangled fallen branches into sticks of manageable size and piles of compostable leaves. This frenetic activity was also not sufficient to smooth the edges of my fraying sanity.

On the porch, I went through the motions of breathing without actually taking in any appreciable amount of air.

“Routine is not an option. Don’t have a plan. Need information.

Can’t make a plan, because I don’t have information. Can’t get information because there’s no internet, because WiFi requires power. TV requires power. Radio requires power. No cell service.

Dave’s cell gets FM radio, but what station do we tune to, and when? There’s no way to recharge the battery if we run it down listening all day to the wrong station. There’s no info posted at the neighborhood house. I don’t know whether to leave the fridge closed or move food to coolers or just bring it all out and have a feast. I need data.”

My husband parks our minivan across the street and joins us on the porch.

“No ice?”

"No ice. No power. No gas. In some places, the gas pumps have blown across the street. Trees are down everywhere. Houses here are in better shape than a lot of neighborhoods. I didn’t go to the West side, but I think it’s the whole city.”

I look at the house across the street, with an aged mulberry tree sticking through the gable. “So we’re talking days before the power is back. I won’t be able to eat a lot of the food relief workers bring in, so I need to get as much as I can into coolers and hope it

I make it through day after day by making a new plan each day, learning to work with less information than ever before

doesn't spoil before we can get some ice.” I take another deep breath. This one shudders all the way to my diaphragm.

“There you go!” my neighbor crows. “Now you’re breathing.”

“Of course she is,” says my husband.

“She has new information and a plan. That’s what she needed.”

He’s right. I get up and start walking to my house. It’s not much of a plan, but it's enough.

Over the next few weeks, I make it through day after day by making a new plan each day, learning to work with less information than ever before when making those plans. Through the week and a half of cooking out of coolers, chewing a sensory chew to deal with the constant growl of generators punctuated by the whine of chainsaws, I made this routine be enough: obtain information, formulate plan.

ADHD LIFESTYLE MAGAZINE | 65

Do you have a unique story to tell?

Tools & strategies to share with others?

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Member Spotlight Natasha Hickling Host of The Indigo Diaries podcast Creator and Facilitator of Indigo - ADHD Support Group Dear Diary, The Indigo Diaries is a podcast for those who want to learn about ADHD through others experiences. Internationally, people’s lives are a universe apart, but they all share that one key feature, ADHD. Join host, Natasha Hickling, who herself has ADHD and co-existing conditions. Explore the way people live, work, thrive and overcome challenges with this condition as well as dealing with culture, relationships and other external barriers. Laugh, cry and experience an ADHD world through the eyes of another.

Indigo - ADHD Support Group is a weekly support group to share opinions, feelings and offer support to each other. On the Facebook group we share many different posts that will create awareness, strategies and help for everyone with ADHD across the globe.

Whether you have ADHD yourself, work with children or adults or love someone with it, you are welcome to contribute and join.

www.facebook.com/groups/1523930704424614

Let’s try and make our daily life just that little bit easier and more colourful.

www.instagram.com/indigoadhd

ADHD LIFESTYLE MAGAZINE | 67

Simply Plated

Food tips for a healthy ADHD diet

A healthy diet can play a vital role in helping to offset the natural tendencies of the ADHD mind. Eating leafy greens and foods rich in protein, zinc, iron, magnesium, and B vitamins help to help reduce feelings of stress, anxiety, insomnia, inattentiveness, and hyperactivity.

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LATE NIGHT FOOD FIX Late night snacks to help you fall asleep Multiple studies have shown that roughly 75% of people with ADHD struggle with insomnia, taking longer to fall asleep or have a shorter than normal sleep duration. One way to overcome insomnia is to eat sleepfriendly snacks before bedtime. Try eating some of theese foods to help you fall asleep faster

MELATONIN

TRYPTOPHAN

Melatonin is a naturally occuring hormone that controls your body's internal clock. Foods that contain melatonin include pistachios (the highest amount in food), walnuts, cherry juice, raspberries.

Tryptophan, an essential amino acid, creates seratonin which is then used to make melatonin. Snacks with high levels of tryptophan include pumpkin and squash seeds, chia seeds, pistachio nuts and cheeses such as reduced fat mozzarella, parmesan and cheddar.

MAGNESIUM Magnesium is another aid for relaxation of both mind and body.

Snacks with high levels of magnesium include almonds, peanut butter and bananas.

THEANINE

COMPLEX CARBOHYDRATES

Theanine is a relaxing sleepenhancer that is found in green tea. Before bedtime, only drink caffeine free teas. Valerian root tea and chamomile tea also relives anxiety, quells nerves and promotes good sleep.

Complex carbohydrates produce sleep-inducing effects, resets sleep pattersna dn is a good source of vitamin B which may prevent insomnia. Whole grain crackers or low-sugar, whole-grain cereal is a great choice for bedtime snacks.

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Perfect Pan Seared Salmon Intimidated by cooking salmon? Don't be!

This super simple 15 minute recipe will give you restaurant quality salmon every time.

The Ingredients 1 tablespoon extra virgin olive oil 1/2 teaspoon kosher salt Freshly ground black pepper 4 -6 oz. salmon filets, approximately 2 inch thick First begin heating extra virgin olive oil in a pan over medium-high heat. Next, simply season both sides of the salmon generously with salt and pepper.

Once pan is heated and oil is hot, place the salmon filets skinless side down first, cook for approximately 3-4 minutes or until golden brown. Reduce to medium heat and flip the salmon to skin side facing down for additional 4-5 minutes, the skin should turn nice and crispy.

Remove your perfectly cooked salmon to a serving dish and enjoy!

Flavor Tip: Want to add a bit more flavor? Season salmon with paprika in addition to salt and pepper, and try sautĂŠing minced garlic in the pan before adding your salmon filets

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Happy Fall Y'all Punch The Ingredients 1 cup lemonade 2-1/2 cups apple cider 1/2 cup orange juice 2 cups sparkling water 1 tablespoons of maple syrup 1-2 rosemary sprigs 2 cinnamon sticks 1 orange 1-2 apples

First cut apples in quarters and then thinly slice each quarter to approximately 1/8 inch thick. Next, leaving the skin on, cut the oranges into small orange wedges. Wedges and apple slices should be small enough to fit in the carafe or pitcher you will be serving your mocktail in.

Grab your tall carafe or pitcher and mix together the orange juice, apple cider, and lemonade. Add in your apple and orange slices, maple syrup, cinnamon sticks and rosemary sprigs. Stir gently and allow chill in the refrigerator for at least 30 min to 1 hour.

Add the sparkling water before serving and enjoy a wonderful taste of fall, y'all!

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If you have knowledge, let others light their candles in it.

-Margaret Fuller

ADHD Lifestyle Magazine Steffanie Vagnozzi Founder + Editor-in-Chief

Philadelphia, PA

Jason Vagnozzi Director of Design Philadelphia, PA

Janine White Writer janinewrites.com Josh Lecker-Weissman Writer Kristine Weber Writer subtleyoga.com Marie Ugorek Writer Sophie Tully Writer srtnutrition.co.uk Christy Garbo Illustrator vizualworx.com Annabel Louise Illustrator + Poet adhdgalaxy.com

ADHD Lifestyle Magazine, October 2020.

ADHD Lifestyle Magazine is published by SRV Group LLC., All rights reserved. Printed in the USA

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It is difficult to find happiness within oneself, but it is impossible to find it anywhere else ARTHUR SCHOPENHAUER