This COVID-19 crisis has radically changed our lives for women with ADHD. Just a few months ago, we had no idea our ‘world’ would be confined to our homes! This crisis is a powerful reminder of how important freedom is – and how much we need human connection!
Remember you are not alone. Because what is DIFFERENT here is that everyone is impacted! Your neighbour, mom, boss and friends as well as your counterparts around the world are all going through something similar.
So, it’s important to remember: This is the challenge each of us must rise to! If we’re going to be stuck at home, we may as well make the most of it.
Here Are 4 things You Can do as a women with ADHD to Make Your Life Better while Physically Isolated:
Create a Healthy, Supportive Routine
When a women with ADHD feels powerless or helpless (as so many of us do at the moment), one EXTREMELY easy thing to do is to create a routine or schedule.
While we’re all stuck in anxiously waiting at home, it’s easy to lose our sense of time. Days can begin to blend into each other. A routine can give us an anchor and greater sense of control over our lives. And if you have children, creating a routine is especially important to give them a sense of normality.
This routine or schedule can be as simple as:
7am – Wake-up
8am – Breakfast
10am – Exercise
11am – Talk to friends
12.00pm – Lunch
1-4pm – Learning or a home project
5pm – Make & Eat Dinner
7pm – Talk to close family
8pm – Reading, Journaling
10pm – Bed
Be sure to include food preparation, social time, exercise and outdoor time and some learning or creativity so you get some benefit from this challenging time.
It’s also important to recognize weekends because it’s too easy for weeks to blur together. So, make a looser schedule for your weekends. For example, you could include:
Sleeping in/later bedtime
Movie night with popcorn
A virtual happy hour with friends or colleagues
A larger project, perhaps some art, craft, gardening or home redecoration.
So, create a routine for a sense of control and mastery over your environment and life circumstances. Reclaim what power you can over your own life, because with all this uncertainty it’s important for you – and especially important for children – to have predictability.
Explore your Life Vision:
Rather than watching endless news streams, you can choose to focus on a bigger picture – your future. What do you want from the rest of your life? What would you be disappointed you did NOT do? Where do you envision yourself in 10 years?
Having a clear vision of how you want your life to be is a powerful motivator. A vision helps us work towards our goals, take action and make change. Soon, we’ll all be super-busy again – and a vision might be just what you need stay focused!
Here are 5 questions to ponder or journal around to go deeper:
What do you desire or yearn for in your life?
How do you want to feel?
What do you really, really want to be different in your life?
What would have happened in 3 years time such that your life is spectacular and you feel magnificent about yourself?
What’s your dream for this lifetime? Imagine you’re 90 years old and looking back over your life; what did you do that made you proud and happy?
TIP: Remember to think possibility not probability! Don’t limit yourself and your ideas because you don’t believe something is likely. Instead believe it’s possible – and even if you don’t get all the way there, you may get close – or even find something better along the way!
Start a Journal!
If you’ve always wanted to journal, now is a good time to start. More than just keeping a record of your day, a journal can help you explore and sift through your feelings and experiences and learn from them. It’s a great way to get to know you.
It’s great to choose a beautiful notebook, but the most important thing is to just get started. Here are some prompts to get started with:
Today I am feeling _________. I think this is because __________.
One big thing I have learned during this crisis is _________.
I remember the last time I was stuck in the house _________.
One thing that’s surprised me recently is _________.
What matters most to me in life is _________.
Describe your ideal day _________.
Distracting ourselves from our fears is a valid technique for feeling better!
Laughter releases helpful chemicals in our bloodstream – Endorphins (our natural “happy” drug) and Dopamine (part of our bodily “reward” system).
What are your favourite comedy shows?
Is there a comedian you like?
Netflix and similar have so many watching options, so find something that makes you laugh!
IMPORTANT: We should NOT use over-use laughter as a distraction technique. And it shouldn’t be used for ongoing and persistent fears in regular life. But for a situation like this, where this isn’t much that any of us can do other than sit and wait – distraction can be a great coping mechanism.
Believe you have the skills and power to tackle this situation and you will! Choose to make the best of a difficult situation and no matter what – you’ll find a way.This current and strange COVID-19 situation will end. And when it does, you’ll be proud you made the effort to learn something – whether it’s about yourself, fresh knowledge, a new skill – and who knows what else!