This episode is sponsored by CURE Hydration. All right, I’m going to be real with you. Drinking water is boring. My ADHD brain is like, wait, we have to do this again? Like every day, Multiple times. What in the world? And because I’m running from meetings to coaching calls to kid chaos, staying hydrated is not something I’m naturally good at. It’s not something I naturally think about. That’s why I’ve been obsessed with Cure hydration packs lately. CURE is a plant based hydrating electrolyte mix with no added sugar, only 25 calories, and it actually tastes good. The watermelon and berry pomegranate have been on repeat for me. I’m actually like really running low on those flavors, which is so sad. They’re refreshing without being too sweet or artificial. It feels like my water finally has a little bit of personality, which I enjoy. I really do. What I love most is that CURE uses a science backed formula that hydrates as effectively as an IV drip. So when I’m scrambling through my day forgetting my water again, CURE helps me to catch up fast. I throw a few packs in my bag and it makes drinking enough water simple. Which for my ADHD brain is basically a miracle. So staying hydrated isn’t just about water. You also need electrolytes. And that’s why I love Cure. It’s clean, tastes great, and it actually works. And bonus, CURE is FSA HSA approved. So you can use those funds to stay hydrated. The smart way for I have ADHD podcast listeners. You can get 20% off your first order@curehydration.com I have ADHD with the code I have ADHD. And if you get a post purchase survey, make sure to tell them that you heard about Cure right here on the podcast. It really does help to support the show. Don’t just drink more water, upgrade it with cure. Guys, thanks for helping me carry my Christmas tree. Zoe, this thing weighs a ton. Drewski, live with your legs, man. Santa. Santa, did you get my letter? He’s talking to you britches. I’m not. 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Cancel finance agreement. 256 gigs $830 eligible for it in a new line $100 plus a month plan with auto to count 15 minutes or less per line. Visit t mobile.com. Welcome to the I have ADHD Podcast where it’s all about education, encouragement and coaching for adults with adhd. I’m your host Kristen Carter and I have adhd. Let’s chat about the frustrations, humor and challenges of adulting relationships, working and achieving with this neurodevelopmental disorder. I’ll help you understand your unique brain, unlock your potential, and move from point A to point B. Hey, what’s up? This is Kristen Carter and you are listening to the I have ADHD podcast, episode number 169. I am medicated, I am caffeinated, and I am 100% ready to roll. Now raise your hand if you struggle to get your butt to bed on time. Kristen Carter raises her hand highly, waving it wildly. I love when I say like stupid stuff like raise your hand because I literally picture thousands of people across the world in like 160 plus different countries literally raising their hands like I see you, my friend, wherever you are in the world, I see you raising your hand right now. Because I know that if you have ADHD, you struggle to go to bed. No matter who you are or where you are in the world. It’s just a whole thing. And that’s okay. I’m here to help you with it today. Promise. I’ve got 10 tips for you. And they’re good. They are good, they’re doable. Most of them are 100% free, they’re very ADHD friendly and none of them involve you sticking to a nighttime routine because you know that’s not the way I roll. Now, before we get started, I haven’t said this in so long, so I’m gonna take a minute today to remind you to please subscribe to this podcast. Apparently this is a thing that podcasters do. Like, I’m supposed to be doing this like every week, but you and I both know that ADHDers aren’t great at doing what they’re supposed to do. So here’s your once yearly reminder to sub to this pod. If you subscribe, it magically appears in your feed. And I’m always here for you when you want it, my dudes. You don’t have to use your executive functioning to remember to go and listen to it. And if you’re loving it, if you’re loving it, would you do me the biggest favor and give it a rating? I think that will take you probably about 30 to 60 seconds, which is not very much time. And you can do it literally right now. You can go into whatever app you’re listening, find a way to rate it, Just go ahead and click that five stars. But I’m telling you, and this is the truth, it will make a huge difference in how many struggling adhders find this podcast as a resource. So honestly, your rating is a service to humanity. Really, It’s a service to humanity because when you rate it and you say, like, yes, I love this podcast, the algorithms suggest it to more people, and then what that means is more people get the help that they need. So please, please go give this podcast a five star rating on whatever platform you’re listening to. By the way, Spotify listeners, I see you, I see the ratings going way up on Spotify, and I am loving it. I’m loving it. I so appreciate you guys taking the time. I know it’s kind of annoying to, like, turn on the pod and I’m, like, asking you for a favor. But future listeners who are going to find it because you decided to take a minute and rate it, they appreciate it. I appreciate it. We all appreciate it. Okay, now let’s just hold hands together and sing Kumbaya because this was just lovely. All right, my gosh, let’s end the madness here. Let’s get going on how the frick to go to bed on time. I’m just gonna get right into it. This week, we are talking about how to go to bed when you want to go to bed. So there’s no such thing as on time, right? Like, the ideal bedtime doesn’t really exist for every human. You just decide what is best for you. But many of us have that time in our brains where we’re like, this is the right time for me. I want to go to bed at 11pm or I want to go to bed at 12am or I need to be in bed by 10pm right? And then we just don’t. We just don’t do it. And today we’re going to dig into why. Why don’t we go to bed on time? And also how can we make it easier for ourselves so that we have more success in this area? So. So, as you know, I have adhd. I was diagnosed with hyperactive adhd. It is pretty uncommon for women or girls to be diagnosed as hyperactive, but here we are. I have always struggled to sleep. I have always struggled to just, you know, feel tired, go to bed and fall asleep. I have also struggled with just, like, feeling super abnormal because I feel like normal humans just, like, go to bed and go to sleep. But the more people I know, whether ADHD or not, I realize that that’s actually not the case. Many, many, many humans struggle to sleep. Those of us with adhd, and especially hyperactive adhd, we can struggle to greater degrees. Okay, So I remember as a kid always being the last one to fall asleep. I remember at sleepovers, I was always the last one to fall asleep. So you’re there with all of your friends, and it’s so fun. But, like, if there was any talking, if there was any light, if anything was, like, out of place or distracting, I would not be able to fall asleep. That, by the way, is still the case. So when Greg and I go to bed, I always hear him fall asleep, and then I fall asleep. I mean, I would say, like, 95% of the time is what we’re talking here. Okay. Just kind of, like, very, very normal. My son struggles with this as well. My dad struggles with this as well. As you know, ADHD is extremely inheritable. It is as inheritable as height, according to Dr. Russell Barkley. And so therefore, we can just kind of see these patterns in our families. And I used to think it was a huge problem. And I also used to have major anxiety about the fact that my kids struggled to sleep. So I would get so agitated and worked up when my, like, toddler would just not sleep. None of my kids were great sleepers. They just weren’t. I don’t produce good sleepers. And I think the reason is pretty obvious because I’m not a good sleeper. So in the last couple years, I’ve really changed my perspective on this, and it’s no longer, like, a huge problem problem for me. So the kids come down, they’re like, I can’t sleep. I’m like, yeah, that happens. Humans have trouble sleeping. It’s no big deal. I give them tactics and send them on their way. I’m no longer going to get agitated about it. And I also really work to not get agitated. When I can’t sleep. A lot of the times we get ourselves so worked up that we just wake ourselves up. We get our adrenaline pumping. We just get really, really wild at nighttime. Now, a lot of my clients will tell me that they don’t know why that they don’t go to bed on time, which is really interesting. Okay? So we’re going to talk a lot about that. If that’s you. If you’re like, I just don’t know why, like, I am, you know, I intend to go to bed at 10 o’ clock and then it’s 1:00am and I’m like, oh my gosh, I didn’t realize it was 1am I want you to know that we’re going to get real, okay? Because we’re going to really begin to uncover why. Now a lot of people are going to recommend that we create a nighttime routine. And I think that’s adorable. It’s so cute and it is so sweet. And I agree that it would be ideal, it would just be absolutely lovely if we could create a routine and we could stick to the routine and we could follow the routine. That would mean that we don’t have adhd. Okay, friends? That’s what that would mean. So, like, if you have a nighttime routine that you’re sticking to every single night, I want you to really question, do you even have adhd? Because one of the huge, huge, huge things about adults with ADHD is that, like, routines are not our besties. We have good intentions, but then we forget about them. We don’t follow through. They work for a couple days and then we just like, don’t do them. I told you what my morning routine looks like. It’s basically like, hey, if it’s okay with you, just like, don’t die. If you just eat and take your medication and make sure that you’re wearing all the appropriate clothing, that would be amazing. So those neurotypicals that are like, hey, just like, create this nighttime routine. It’s going to be like, so lovely. That’s great. We love them. I’m so glad it works for them. And I’m not saying that a nighttime routine is bad. I am just saying that it’s very unlikely that you will be able to set a routine and follow it perfectly. Okay? So I do try to have some non negotiables for myself and I am going to talk about that just like I have some non negotiables for myself in the morning. Like, take your medication, drink a cup of coffee and make sure you’re Fully clothed. Those are my non negotiables for myself. Right? So at nighttime, it’s the same thing. Like, I’ve done very basic non negotiables. But the idea that I would be able to create this elaborate routine and then stick to it every day is a complete myth. And I want to dispel that myth for you as well. Okay? So if you’re kind of like shaming yourself or beating yourself up for not having a nighttime routine or not being able to stick to a nighttime routine, I just want to say, like, you don’t have to do that anymore. You don’t have to be mad at yourself for that. That’s just called having adhd. And it’s all good. Okay, no problem. Okay, so here’s what we’re gonna do. I’m gonna give you 10 tips on going to bed on time. Now, again, when I say on time, I just mean what, Want to go to bed. Right. So if going to bed at 11 is on time for you, great. Going to bed at 1am is your on time. That’s totally fine. I have no opinion about that. It does not matter. But basically, it just means whenever you say you’re going to go to bed, right? So on time is just whenever you say you’re going to go to bed. All right. I’m not going to make that distinction again. I just wanted to make sure that we’re very clear. Tip number one, I want you to think about why you’re not going to bed on time. Okay? I want you to get very clear. I want you to notice what you’re doing or what your patterns are. Now, you might be able to sit down and do a thought download on this immediately and recognize five reasons why you’re not going to bed on time. That’s great. Take a minute and do that. It’s very valuable information for you to have. But a lot of times when I’m coaching my clients on going to bed, they tell me that they don’t know why, they don’t know why that they don’t go to bed on time. Right? So this is just like a cute, adorable, sweet, little white lie that we tell ourselves. We’re like, oh, my gosh, I just, like, don’t know why. But you do know why. Okay? Your brain knows exactly why. So I really want you to ask your brain, hey, brain, why don’t I want to go to bed on time? Why do I just lose all sense of time, you know, between the hours of. Of 10pm and 1am Right. Why are we Avoiding this. Why am I not wanting to go to bed now? We’re gonna really dive into this because a lot of times we carry around a ton of shame and self loathing because we weren’t as productive as we wanted to be during the day. And so we think we have to punish ourselves or make up for it in the nighttime, in the evening. Okay. Or we struggle to notice what time it is, or we struggle to transition out of something that we’re enjoying doing. Okay? We hate transitions. Okay? That was a very broad, general statement. I hate transitions. Maybe you love transitions. I despise them. They’re very difficult for me. Okay? So if I’m sitting on the couch and I’m laying there and I’m just like, I need to go to bed, but that’s going to require me to get up and to walk upstairs and to, like, do the things that I have to do in order to go to bed. And it just feels like a lot of work. So I’m just going to stay here for another hour and a half so that I don’t have to do it. Okay. I recognize that in myself right now. And because I recognize it, I can usually coach myself out of it. I can be like, okay, honey, I see what you’re doing, but actually it’s only going to take a minute and a half so to move from the couch to your bed. Let’s go. Okay, so getting clear on why. Are you feeling shame because you don’t think you got enough done during the day? Are you struggling to notice what time it is and need to set some alarms for yourself? Are you having trouble with the transition of, you know, whatever you’re doing and then going to bed? For a lot of us, nighttime is the only time that we get to ourselves. So I find myself wanting to take advantage of the quiet. Wanting to take advantage of, like, being in my own home with silence. Okay? And so knowing exactly what is keeping you from going to bed is the first step. So don’t allow yourself to be confused, okay? If you’re like, I just don’t know, I just don’t know, why am I not going to bed? I’m not sure I’m confused. You’re not going to solve the problem. You’re not going to have any insight. Okay? So don’t spin out on this. Instead, begin to ask your brain and begin to uncover and see exactly why you’re avoiding bed. All right? A lot of us are actually avoiding it. Okay, Tip number two. I want you to decide that you got enough done Today, Listen, this is huge. This might solve all of the problems, okay? Decide that you accomplished enough today. You don’t have to do it in the evening. You don’t have to do more work. You don’t have to beat yourself up, you don’t have to punish yourself, okay? If you don’t just choose and decide that you got enough done, you probably won’t ever go to bed on time. Okay? Now you’re going to want to tell me, like, hey, I hear what you’re saying, but I really didn’t get enough done and I really have to do it in the evening. And that’s fine. You can keep that thought around, but just know that you won’t ever go to bed on time. It’s just the way it is. And that’s fine. Like, it’s totally fine. You can just at least now have the awareness like, oh, I am staying awake because I didn’t think I got enough done. And I actually want to keep that thought around. And I’m going to keep thinking that I didn’t get enough done and I’m going to keep working. Do you know what I’m saying? But if you want to stop your work, if you want to have the piece of, like, the shut off of the work time, you have to just say you got enough done. You just have to. That’s the way it is. So we can talk about that in another podcast. I feel like I could do an entire episode on, like, deciding that what you have done is enough. If you haven’t listened to my episode on Perfectionism, episode number 56, I think that that would be a really valuable episode for, for you. If you listen to it in light of what you got done during the day, if you listen to it in light of what you’ve accomplished and also, like, telling yourself it’s enough, it’s enough, it’s done. I don’t need to beat myself up and work myself into the evening. It’s done. Okay? So for myself, I really try to set a cutoff time for me where I’m like, listen, there’s no more working after 8pm My clients, I love them, I love my clients, but they don’t have access to me or to my brain after 8pm Meaning I’m not going to think about them. I’m not going to think about them after 8pm so I’ve really had to train my brain to not think about work because I love work. It’s one of the joys of my life. I love it so much. Right? So I enjoy improving my company. I enjoy improving myself. I enjoy troubleshooting with my clients and like, helping them to solve problems. But I needed to set a very, like, hard and fast cutoff time for myself so that I wasn’t constantly thinking about work, problem solving, about work, having that chugga, chugga, chugga, just like total spinning out in my brain. I have really shut that off. So it’s like 8pm for me. No more thinking about it. No more problem solving. No more of the turning and seeing spinning of my brain related to, like, work, clients, and all of the things. What I got done in the day was enough. And my clients are good without me for the evening. They’re gonna be totally fine. It’s totally fine. Okay, so decide that you got enough done. Decide a cutoff point where you’re gonna stop thinking about work. Right. Another thing that I think is really helpful. This is tip number three. Set aside a short amount of time to wrap things up. So I’ve noticed that a lot of times when I have the intention of going to bed and I’m like, oh, okay, it’s like 10:30, it’s time to go to bed. And I start walking in the direction of my bedroom. I get distracted by all of the things that I’ve forgotten to do. Oh, I need to start the dishwasher. I need to tidy up a little bit. I got to write that email. I forgot to sign the paper for my kid’s school. And it just gets me out of the mindset of bed and shut down and no more thinking. Right. Remember, as an adhder who has the tendency to be hyperactive, my brain wants to be like a hamster wheel that just keeps going and going and going, and so I have to intentionally create space for it to shut off. So now what I really try to do is wrap up all of those, like, little side job things when I put my kids to bed. So I am starting the dishwasher. I’m making sure, like, if there’s anything that has to be tidied up, I’m going to tidy it up. I’m kind of wrapping up loose ends. I’m signing papers, whatever needs to be done. So I take that. That 10 minutes before I move into, like, relaxation mode. I take that short period of time to kind of tie up all of those loose ends. Okay? So that way, on my way to bed, I don’t get my brain moving again. Like, there’s absolutely no thinking that needs to happen after 10pm for Kristin Carter. Like, that’s my no More thinking? No. More doing. No. More like, oh, I just, like, need to do that one more thing. It’s a no. Right? So that has been a boundary that I’ve really had to set for myself. You are not allowed to do any thinking or doing after 10pm So 8pm is my cutoff from like thinking or doing work. And then 10pm Is like, hey, if it didn’t get done, like, if the dishwasher’s not started by 10pm, it’s fine. We’ll do it in the morning. Right? Those little things, they seem small, but they really do get my brain moving. Okay, speaking of brain moving, tip number four, if you notice that you are really hyper focusing on a thought pattern or you’re in a brain loop, if there’s just things chugging around in your brain, if you’re afraid that you’re going to forget to do the things, or if you are feeling shame for not being productive during the day, I highly encourage you to do a thought download. Thought downloads are our friends. You can check out episode 16 if you haven’t listened to it. It’s all all about the art of the thought download. I believe it’s titled Major Brain Hack. And it’s all about getting the junk out of our brains so that we do not have to, like, hold it up there. Okay, so if you’re struggling, if something happened during the day, if you’re feeling triggered or like you just can’t stop thinking about things, I encourage you to do a thought download. Get it all out of your brain. It will be so helpful to you, I promise you. What’s happening is that the thoughts just kind of get stuck rolling around up there in our brains and they don’t have a release. The thought download is the release. It takes them from our brain and puts them onto paper. And there is so much relief in that. So if you notice that you are saying spinning out on a thought, if there’s a thought loop going on in your brain, or if you’re kind of triggered or emotional from the day, Thought download is your friend. Tip number five. Do not feel weird about taking melatonin. Of course. Ask your doctor first or some other sleep aid. Okay. Lots of ADHDers use sleep aids. I’ve used different sleep aids from time to time and there’s no shame in that. Okay? So if you feel like you need something more than just all of these, like, natural tips, don’t feel weird about talking to your doctor about using some other sleep aid. I’ve taken melatonin. It’s Great. I know there’s a lot of prescriptions out there. Whatever feels most comfortable for you, obviously. Talk to your healthcare professional. I am not a doctor. Do not do anything dumb, but know that there are options for you out there. Okay, tip number six, if you have a roommate, a spouse, a partner of any kind living with you and they are good at going to bed at a certain time, use them as a body double. Now, I used to really resist going to bed with Greg because he would go to bed around 10:30 or 11 and I would be like, it’s too early. I’m way too wired. I’m absolutely not going to bed with you. But what I realize now is that if I can just use him as a body double, it really does help. So when he gets up to go to bed, that’s my cue. No matter how much I don’t want to do it, nine times out of 10, I make myself go to bed with him because it really does help me to make that transition, settle down and just, you know, go to bed. When really, in all actuality, I do want to go to bed at that time, right? Like when you ask me, what time do you want to go to bed? For me, it’s, I want to be in bed by 11. I want to be like almost asleep by 11pm and so in the moment when he’s on his way to bed and I’m like, ugh, I don’t feel like it. I don’t want to go to bed right now. I want to finish this show or I want to finish this text or I want to, like, you know, keep scrolling on Instagram or whatever the case may be. I really do try to use him as a body double and just let his cue of going to bed indicate for me, like, this is non negotiable. Go to bed. That’s been very helpful. It’s taken a couple years for me to really get on board with that. I think that there’s this like, ADHD 8/enneagram 8 part of me that’s like, I don’t have to listen to you. I don’t want to go to bed now, like, you can go do your thing and I’m going to stay here and do mine. But honestly, it always works out better for me when I just use that body double cue as like, hey, it’s time, like, time to go lay horizontal in the dark and not have your brain do any more work. All right, tip number seven, yoga or stretching has been so helpful to me and I know a Lot of my clients do it in the evening or before bed. And so I’m not sure what the research or the science is behind this. I’m sure many of you are more educated on this than I am, but I do know for a fact that yoga and stretching can be very, very, very helpful for relaxing your body and allowing your mind to settle down. If I ever struggle to sleep in the middle of the night, I will always come out to the living room and either stretch or practice some yoga. And it is always extremely helpful to me. So I hope it’s helpful to you as well. Tip number eight, limit your exposure to electronics in the evening. So, of course, because I’m like a human woman in America, I am watching TV and on my phone at the same time for the majority of evenings, right? So like last night I was watching Survivor, the season finale, and I was scrolling on Instagram and I had never been happier. Like, it was so amazing. But I know that there does need to be a limit where I like, really back off of the electronics. So for me, I really tried to be done with electronics at 10. It doesn’t always happen. It’s not a perfect system. But if you notice that the electronics keep your mind really, really awake, then you might also want to implement some sort of system to help yourself remember to shut down the electronics earlier. So I have my phone go to sleep at 10pm unfortunately, most nights I just, like, ignore that. So I definitely am trying to figure out a better system for myself so that every electronic in my house literally dies at 10pm and I have no access to to them. If I could just have, like automatic locks on all of the things that just happened at 10pm and then there’s no override. Like, I would have to use a chainsaw to get into them. That would be amazing. But to my knowledge, that kind of technology does not exist in the world. If it does, please let me know. I’ll buy it from you. So limiting electronics, shutting it down earlier than you probably think you need to is going to help you to turn your brain off and ultimately lead to going to bed on time. Okay. And attached to that. Don’t sleep with your phone in your room, dude. Like, if your phone’s an issue for you, if you notice that you’re scrolling, put it in your kitchen, put it in your bathroom, put it downstairs, put it somewhere where you do not have access to it, right next to your bed. I don’t know if you know this, but there is this amazing invention called an alarm clock. And what it does is it beeps at the time that you set it and then it like wakes you up. So we don’t actually need our phones for alarm clocks. We can buy them for $5 on Amazon. So if you notice that your phone is a problem for you, like next to your bed, you find yourself avoiding sleep because you’re on your phone. I highly recommend investing in this newfangled contraption called an alarm clock. It’ll be amazing. Another thing, tip number nine, something that I’ve been doing recently. Asleep or a meditation app. Amazing, amazing, amazing resource. For those of us with ADHD who have trouble turning our brains off. There are different types of meditation apps. Headspace is a really popular one. One of my clients uses Insight Timer. I have started using Dwell, which is like scripture. Put some music and you can like choose your voice and choose your music. And then it has all of these different, like, meditation things like for sleep and for starting your day and all of this different stuff. And for me, that’s been really great. I’ve loved that so much. So figure out one that works well for you. There are some free ones and some paid ones, but some sort of sleep or meditation app could be really useful for shutting the brain down. Okay. And then lastly, when your process inevitably does not work, just check in with yourself. Just check in with yourself. Be kind, right? It’s not helpful to look at the time and be like, oh, now I have three hours to sleep. Now I have two hours to sleep. Now I have one hour to sleep, right? Something that I do is once I’m in bed, I never look at the clock again. I absolutely refuse. I turn it toward the wall and I never look at it again because honestly, it gives me anxiety and it makes me angry when I see what time it is. So just make sure that you’re setting yourself up for success, okay? Be kind to you. Like, it’s not going to be perfect. You’re not always going to be able to sleep well. It’s okay, right? You’re not always going to follow the process perfectly. It’s okay. There will be times when like ADHD or hormones or something, you know, weird happens and you’re just like not able to go to bed when you want to. But you know that you can pull an all nighter and not die. I know you know that because you’ve done it. I know you’ve done it because I’ve done it, right? Like, you’re fine. The next day is a little bit more difficult, but you can still have an amazing day. Even when you’ve gotten very little sleep. That is a belief that’s really been helpful to me is just knowing that how much sleep does not determine how good of a day I have the following day. Like, I can have three hours of sleep and still have a great day because I get to decide if I have a great day. So I want you to really process that. Right. Like we have these standards of sleep. Again, I’m going to reference perfectionism. Right? It’s like, well, I better get eight hours or tomorrow I’m just going to be absolute trash. It’s like, no, I love getting eight hours of sleep and sometimes I get five hours of sleep and either way I can have a great day. The next day might be harder, but it is possible. Okay, I’m going to review these just super quickly. In order to go to bed on time, you need to get clear on why you’re not going to bed on time. So notice why you avoid. Notice what gets you tripped up. That’s the first first step and it’s very important. Then decide that what you got done today was enough. Right? Got enough done today. It’s good. Don’t need to do anymore. Set aside a time to wrap things up so that you’re not wrapping things up at 11pm okay. Make sure that if you feel like your brain is spinning, that you do a thought download and that you get all of the thoughts and emotions out of your head and out of your body and onto paper so that you have some distance from them. Make sure that if you are struggling to sleep consistently, that you talk to your doctor or healthcare professional about the possibility of taking some sort of sleep aid that could be very useful to you. If you have a partner or a roommate, use them as a body double. Make sure that you’re taking care of your body and that you’re practicing yoga or stretching or doing something to relax your body. Do your best to limit electronics. Use a sleep and meditation app, which is funny that I just said like limit electronics and then. But by the way, use the sleeper meditation act. I understand the irony there and I’m going to move on. Okay. And then check in with yourself. Be kind when it doesn’t work perfectly. Listen, you got this. You can go to bed when you want to. You can set the time and you can follow through. If you’re not following through, get very clear on why and then troubleshoot from there. I hope this is helpful. I will see you next time. Hey, Adhder. I see you. I know exactly what it’s like to feel lost, confused, frustrated and like no one out there really understands the way that your brain work. That’s why I created Focused. Focused is my monthly coaching program where I lead you through a step by step process of understanding yourself, feeling better, and creating the life that you know you’re meant for. You’ll study, be coached, grow, and make amazing changes alongside of other educated professional adults with ADHD from all over the world. Visit ihaveadhd.com focused to learn more.
