📅 Daily Check-in - October 7, 2026 💭 Reflection: "Hey, JT, I'm checking in early. Alright, wave. The midday wave, it was pooling. It would just come in and then it would pool. And the phrase I got was, roll with it. Tonight's wave is steady in and out and the phrase I got with it was, routine. So that's it. So what did I do? I worked out the money, the money I need to put into savings. What else did I do? I rested my back while doing my 5 in/5 out 15 minute Breathwork, bought the items on my list and setup my dehumidifier. Brian did not come tonight, so let's hope he does come tomorrow night. If he does, he will interrupt my breath work, but that's okay, I'll catch the replay. Tomorrow’s another day and I’ll accomplish a few things then. I feel like I've can put some order on this house and if Brian doesn't come tomorrow night then I'll just gently check, text him and see if he has another date that would work for him. He kind of does this stuff sometimes but I'm putting it out there that he'll show up and will come and help me. So there you go. I think that's all the tasks, right? Tracking my wave has really helped me to understand how my natural flow helps me complete tasks. Okay. Later.” 📊 Wellbeing Scores: 😊 Happiness: 9/10 ⚡ Energy: 8/10 🎯 Focus: 9/10 😌 Calmness: 9/10 🔥 Motivation: 8/10 ⭐ Average: 8.6/10 ✅ Activities from yesterday: ☀️ Morning Sunlight 💧 Stayed Hydrated 🌬️ Breathwork 🚶 Walk 🥗 Healthy Eating 🍺 No Alcohol 🍬 No Added Sugar ☕ No Late Caffeine 🥩 Hit Protein Goal 🥦 Ate Vegetables 🍳 Home Cooked Meal 💚 Gratitude Practice 💭 Affirmations 😌 Low Stress Day ✨ Positive Mindset 📅 No Meetings 🧠 Learning 📞 Called Friend/Family

💭 Reflection: Tuesdays check-in: a mixed bag 𝗪𝗶𝗻𝘀: Started a new body-doubling rhythm with my swimming buddy Cherie (whom I met from my weekend getaway in Welliewood NZ) - and it was genuinely awesome. I also had my neighbour's young lad helping in the yard for a bit of pocket money. Two birds, one stone. 𝗛𝗮𝗿𝗱𝗲𝗿 𝗯𝗶𝘁: The late-afternoon drink. Work stress is high, there are too many balls in the air, and it's bleeding into my sleep and my calm. My mission for the next two days is getting a few of those balls down on the ground. 𝗥𝗲𝘀𝗲𝘁: This week I've been noticing when I take on more than I can carry - for other people. I'm giving myself permission to protect my energy for my own path, and I've had some honest, kind conversations about that - some of it in my work life and some in my personal life - I guess that is learning takign charge of that People Pleaser Mask 𝗪𝗵𝗮𝘁 𝗜 𝗮𝗺 𝗹𝗲𝗮𝗻𝗿𝗶𝗻𝗴: "I'm learning that my boundary-setting isn't selfish—it's essential. Dropping the People Pleaser Mask lets me stop overextending just to avoid discomfort or conflict, so I can finally clear the mental space I need for my own priorities." 𝗢𝘃𝗲𝗿𝗮𝗹𝗹: Some solid wins, some tough bits, and a few important resets. 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 5/10 🎯 Focus: 5/10 😌 Calmness: 4/10 🌙 Sleep Quality: 4/10 🔥 Motivation: 5/10 ⭐ Average: 5/10 ✅ Activities from yesterday: 🌙 Early Bedtime ☀️ Morning Sunlight 💧 Stayed Hydrated 🌿 Grounding 🚶 Walk 🏊 Swimming ☕ No Late Caffeine 🥦 Ate Vegetables ✨ Positive Mindset 🎯 Deep Work 📋 Planned Day 🌅 Focused Morning 🌄 No Screentime in Morning ⏱️ Time Blocking 🧠 Learning 🎨 Creative Work 🤝 Helped Someone 📞 Called Friend/Family 🍽️ No Phone at Dinner 👂 Active Listening 🌈 Creative Dopamine 👯💞 Connection - Tribe/BDub Buddies ☕ Coffee Cutoff by Midday 📵 Phone out of Bedroom 🐦‍ Flame - Community 🐕 Jaz Time 🦓🦓 Rock- Health/Wellbeing 🌷🌻 Gardening - Makeover

Daily Check-in - 2026-10-06 Reflection Last minute checkin today after a super busy full coaching day. I’m energised by coaching but had a rough sleep last night so energy was lower today. I realised the difference to my sleep was that I picked up my computer to do some work last night after my social long weekend and ended up staying up too late. 🤪 Activities 🚿 Cold Shower, ☀️ Morning Sunlight, 🚶 Walk, 🥗 Healthy Eating, ☕ No Late Caffeine, 💊 Took Supplements, 🥦 Ate Vegetables, 🍳 Home Cooked Meal, 🧘‍♂️ Meditation, 🙏 Prayer, 📝 Journaling, 🎯 Deep Work, 📧 Inbox Zero, 📋 Planned Day, 🌅 Focused Morning, ⏱️ Time Blocking, 🧠 Learning, 🎓 Online Course, 👥 Quality Time, 🤝 Helped Someone, 👂 Active Listening, 🥗 Healthy snack Scores 😊 Happiness: 9/10 ⚡ Energy: 7/10 🎯 Focus: 8/10 😌 Calmness: 8/10 🌙 Sleep Quality: 7/10 🔥 Motivation: 9/10

💭 Reflection: "I tried Non-Sleep Deep Rest (NSDR)/Yoga Nidra for the first time since I kept seeing NSDR and yoga nidra mentioned in the ADHD Harmony content and by other members here. First, I didn’t realize that yoga nidra was a guided meditation and not a yoga workout🤪 So after that revelation and completing the 10-minute NSDR video on YouTube, I found a 12-minute gentle yoga routine video to try as a small step towards my Big Rock #1 🪨 my physical body. There was a lot more that happened and more I wanted to say, but it’s already past 10:30pm🥱 Just remembered why morning check-ins are so much easier😴" 📊 Wellbeing Scores: 😊 Happiness: 8/10 ⚡ Energy: 7/10 🎯 Focus: 8/10 😌 Calmness: 7/10 🌙 Sleep Quality: 9/10 🔥 Motivation: 9/10 ⭐ Average: 8/10 ✅ Activities from yesterday: 🚿 Cold Shower 🛏️ Good Sleep 💧 Stayed Hydrated 🧘 Yoga 🏊 Swimming 🥩 Hit Protein Goal 🍳 Home Cooked Meal 🧘‍♂️ Meditation 🙏 Prayer 📝 Journaling 💚 Gratitude Practice 💭 Affirmations 🎯 Visualization ✨ Positive Mindset 🎯 Deep Work 🧠 Learning 👥 Quality Time 🤝 Helped Someone 📞 Called Friend/Family 👂 Active Listening 👯‍♀ Body doubling 🐱🐶 Pets

I got my laptop out of the bag to finish organizing my taxes a week before the extension deadline. I tore the house apart looking for an envelope full of 2025 receipts, couldn't find them. After a few hours putting what I had into a spreadsheet, I went to put my laptop in the bag, and there's the envelope full of receipts, which I put in my laptop bag, so I'd know where they were when I did my taxes.🤪