Be as disciplined in your rest as you are in your grind. You have been wired to push To fix. To prove you arenot lazy, inconsistent, or distracted. You are not chasing progress you are chasing permission to rest. Years of criticism trained you to earn worth through effort. But here’s the truth: You can’t outwork shame You can’t out-discipline exhaustion. You don’t need to push harder You need to recharge differently. THE POWER DRILL Imagine your brain like a power drill. When you get tired you stop using it and drop it on the workbench You will pick it up later but then, it’s dead. That’s how most ADHD dads “rest.” You stop moving, but your brain doesn’t You are still replaying, planning, regretting, and scrolling. That’s not rest. That’s shutdown. True rest means plugging back into what restores you not just setting the tool down, but putting it on the charger. WHY THIS MATTERS Your brain isn’t lazy it’s overloaded. And your worth isn’t earned through exhaustion it is protected by recovery. Real discipline isn’t grinding until you break It knowing when to stop pushing and start replenishing. When you recharge, you regulate. When you regulate, you reconnect. And when you reconnect, you lead with heart not just effort. TODAY’S MISSION PLUG IN Turn off the self-talk. Don’t fix. Don’t plan. Don’t prove. Just be. Recharge on purpose. ✅ Sit outside for five minutes. ✅ Stretch, breathe, or move your body. ✅ Do something creative with no goal. ✅ Nap without guilt. ✅ Say “I’m done for today” and mean it. Reflection: “Today, I recharged by _______.It helped me feel more _______.” WHY THIS MATTERS (FOR DADS) Your family doesn’t need the version of you that’s barely hanging on. They need the version that’s rested enough to listen, laugh, and lead. You can’t work when your battery isnt charged You can’t model peace from chaos. Discipline keeps you moving, grinding, striving. Running on the treadmill and never getting off Rest keeps you human. Challenge Reminder: Find one way to plug in today not just to pause, but to recharge.

Today we continue on our path of discipline. But not the discipline that typically defines you as weak or lazy But the kind that steadies the boat in the storm. We are after creating a pattern of behavior that leads to success The success that the ADHD brain craves and is after. Create one rhythm that steadies you But this isn't just for you It's also for your family. We are after the kind of patten that allows you to be present. To be in the moment on purpose without judgement Just be here now. When your energy fluctuates, your family feels it. An anchor habit creates stability they can count on. Choose one simple anchor: - No phone for the first 10 minutes after waking. - Step outside and breathe (you have some video examples) before walking in the house after work. - Write your top 3 priorities before checking email. Reflection: “My anchor habit is _______. It helps me show up calmer for _______.” Why It Matters: Your family doesn’t need a perfect dad. Your wife doesn't need a perfect husband. Your employees dont need a perfect boss. They need a steady one. An anchor isn’t about control; it’s how you stay grounded when the day starts to pull you away.

You made it through the first week. Give yourself a huge congratulations. You have faced the truth. You are learning to pause. You have started noticing the patterns instead of judging them. And yesterday, you named your dragon the thing that pulls you furthest from the man you want to be. That is not small work. That the beginning of mastery. WHY THIS MATTERS Most ADHD men spend their lives stuck between guilt and grind.They either beat themselves up for not doing enough, or burn themselves out trying to prove they can. Reflection breaks that cycle. It is not about fixing yourself It is about understanding yourself. TODAY’S MISSION The Weekly Reset Take 10 quiet minutes today, phone away, notifications off. Ask yourself three questions: 1️⃣ What pattern showed up most this week? Was it distraction? Avoidance? Emotional reactivity?Notice it. Name it. 2️⃣ When did I feel most present? What was I doing? Who was I with? That is your signal where life feels aligned. 3️⃣ What am I learning about myself? Not “what’s wrong with me, ”but “ what is working, what is not, and what can I try next?” REFLECTION PROMPT Write (or say) this out loud: “I’m not broken. I’m learning how my brain works so I can work with it, not against it.” Then breathe. That is a reset. Not perfection. Just progress. WHY THIS MATTERS You are making the real change, specific to you, and it happens through small, consistent awareness and gentle accountability. You are learning to observe yourself without shame, to pause before pressure, to name your dragons, and to begin leading yourself first. Challenge Reminder: Post your reflection in the group or write it privately: “This week, I noticed ________.I felt most present when ________.I’m learning that ________.” This way we turn awareness turns into self trust.

Every man has a Dragon It is not outside you, it is within you It is that pattern that keeps showing up, wrecking your focus, your patience, or your connection. And here’s the hard truth: Until you can name it, you will keep fighting the wrong battles. Leading you to feel that overwhelm, pressure, distress, shame… WHY THIS MATTERS You are doing the work to see your patterns. Yesterday you learned to pause, breathe, be present You took time to clarify your values Identifying the kind of man, father, and partner you want to be. But discipline IS NOT about doing more. It is about identifying what keeps pulling you off track and learning to face it directly. That is the dragon. TODAY’S MISSION NAME YOUR DRAGON Take five quiet minutes and ask yourself: “What’s the one distractibility pattern that hurts the man I want to be the most?” Examples: - Constantly checking your phone when your kid’s talking. - Saying “I’ll do it later” and breaking your own trust. - Overthinking instead of acting. - Jumping from task to task, never finishing. - Shutting down emotionally when you feel pressure. - Now, think back to your values and the compass you set on Day 3. Which of your values does this pattern betray most? That’s how you know it’s the right dragon. REFLECTION PROMPT Write this down: “My dragon is ________.It pulls me away from being ________ (value).” Example: “My dragon is distractibility, It pulls me away from being present and reliable.” Keep it simple. Don’t justify it. Just name it. Because once it has a name, it loses some of its power. WHY THIS MATTERS Discipline starts with facing what’s real not avoiding it. When you can name your dragon, you can start building tools to tame it. Every man who grows learns this: You cannot conquer what you won’t confront. Challenge Reminder:Post in the group (or write privately): “My dragon is ________. It pulls me away from being ________.” You don’t have to slay it today. You just have to stop pretending it’s not there.

We have spent the last four days exploring awareness. You have begun to seen what is real You have started to noticed some patterns You were invited to practice awareness without shame. Now, we move into the second part of this journey. Discipline. Not discipline like punishment.Discipline like wisdom under pressure. But also why most of the discipline tools out there are not designed for people with ADHD. Because while we crave some structure, when its becomes a demand The ADHD Brain does something fun. It avoids demands It desires autonomy. WHY THIS MATTERS When you’ve got ADHD, pressure can feel like a bomb ready to explode Deadlines. Arguments. Chais You push harder because that’s how you have always coped. But the truth? Most of the time, pushing through pressure just multiplies it. That’s not discipline. That’s survival. Real discipline is knowing when to pause. Breathe Choose response over reaction. TODAY’S MISSION — The Breathing Reset Set a timer for 5 minutes.That’s it. Here’s the process: 1️⃣ Notice the pressure building, your body will tell you first. 2️⃣ Name it quietly (“I feel rushed,” “I feel trapped,” “I feel frustrated”). 3️⃣ Return take one deep breath.Then another. Ask yourself: “If I push through this pressure right now… will it make things better or worse?” Nine times out of ten, the pause saves you time later. REFLECTION PROMPT At the end of today, write this in your notes: “I noticed pressure when ________.I paused by ________.The result was ________.” That is how you measure real discipline, not in how much you force, but in how often you choose calm over chaos. WHY THIS MATTERS Discipline is not a grind. It is a rhythm It is the courage to pause when your old wiring screams go. This is where your family starts to feel the shift not because you’re perfect, but because you’re present. Challenge Reminder: Try the Breathing Reset once today when you feel pressure rising. Notice what changes when you pause before pushing. Because sometimes the strongest thing you can do is stop.