The Art of Slowing Down
For the ADHD Girlies
So many fat femmes with mental health struggles often go undiagnosed or overlooked because our symptoms are blamed on our weight instead of the root cause. It’s been about a year since I was diagnosed with ADHD as an adult, and there’s so much unlearning I have to do. I know there are others out there who are suffering in silence like I have in the past. Here are 6 things that are helping me practice slowing down and controlling my impulses.
Start your morning slow:
When I start my morning slow, it gives me enough time to build up the mental energy and space to begin my day.
Examples:
Enjoy a cup of tea while listening to Lofi
Do a breathing exercise
Before you begin working
Take 10 minutes to work on something creative
Brainstorm new hobby/interest
Free write a poem
Before you begin working:
When I take the time to plan out my day, I have an easier time understanding what I need to do and the things I might need to do the tasks.
Examples:
Write down 3 things to accomplish for the day
Prep for the things you may need to complete the task/s
Think about which task is the easiest to do and start there
Make use of your breaks:
The workday can be so suffocating. I like to make use of going outside or taking a drink of water to stay present.
Examples:
Find your favorite part of the park
Do something fun during your break
Drink a glass of water
Give yourself mental checks:
The more I talk to myself out loud, the better I am at taking care of myself. Strangely (in my mind), this humanizes me or helps me think of myself as something I need to care for, like a pet.
Examples:
Ask yourself how you're feeling in the moment
Ask yourself about what you need at the moment
Drink more water
Before you end work your day:
Beginning and ending the day with a quick check-in on my list helps me stay on task and prepare for the next day.
Examples:
Run through your to-do list and jot down what's left to do
Make a quick list of things you’ll need for the next day
Congratulate yourself!
Before you go to bed:
Giving myself the appropriate amount of time to unwind helps me fall asleep faster and feel energized the next day.
Examples:
Listen to calming music or ASMR sounds
Practice a hobby for 30 minutes to an hour
Stretch before bed
