Katie McManus shares three daily practices for ADHD business owners: pleasure reading before caffeine to get an early dopamine hit, 30 to 60 minutes of flexible movement, and meditation or manifestation routines that can be short or long. The goal is small wins and self-forgiveness instead of harsh judgment.
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Here are three things that I do for self care that help me be more productive as an ADHD business owner and hi, I hope ADHD business owners make more money in less time with fewer distractions. I'm Katie McManus, business strategist and money mindset coach and fellow ADHDer. So I really understand it. So I've just started this thing where I read a book for pleasure in the morning right when I wake up instead of having coffee right away. Caffeine in the morning for people with ADHD is actually not very good. You want to wait good 45 minutes before you introduce it into your system. But what I love about assigning myself like pleasure reading in the morning is that like as I'm waking up I get to do something that I love and also I'm doing something that is on my task list so I actually get to cross it out which means that I get dopamine from it. Now the second thing that I do is I have a move goal. So every single day I have an intention to move my body anywhere from 30 to 60 minutes. And this can be as hardcore as me going to the gym for a really long time and doing all the things. Or it could be me just walking my dog around the neighborhood because we know as a business owner not everything single day is going to be predictable and some days like you just don't want to set an expectation that you're going to have to go to the gym and do all the things for you to be able to cross it off your list. So I give myself the small wins and number three, I do some manifestation and meditation every single day. But it also looks different every day. On the days where I have my together it looks like I've set aside a whole hour and I'm going to do my manifestation work which I have a whole format for if you want it, then DM me and then I do a whole meditation. I I practice transcendental meditation So I do 20min of meditation and then I ease into my day. But on days like today where things got taken off the rails because my dog rolled in some kind of animal poop in the backyard and I had to give her not one but three baths. Yeah, today on our walk I did my manifestation work and this is as simple as just imagining how it's going to feel when you have like move forward in time and you're in your ideal life. And then in place of meditation I just made sure that I wasn't looking at my phone on this walk and I was observing nature and I was just fully present with my dog. And I share this with you so that you also give yourself full permission to give yourself the win, even if it doesn't look perfect. Because we all know that all or nothing cycle where we create the ideal schedule and then we're gonna have a perfect life and then that first day rolls around and we don't do half of the shit that we assign to ourselves. And then because we screwed it up, we don't actually do any of it for the rest of the week because we messed up and it's now associated with failure. So we wait till the next week and again we screw it up and then we start creating this narrative in our brains that we can't stick to routines which believing that about yourself is not good and it's not helpful. And I found these little things that I do for myself not only make me more productive, they also make me a lot kinder to myself. And please go ahead and like and follow if you want more ADHD business owner tips on your feed.
