It works - thank you so much @Jim Ebbelaar ) in the mornings I start with a glass of water with electrolytes (disgusting but doable- I never drink enough water), sitting out in my garden for the light, forgoing my usual coffee), then do 5-15 mins exercise (whatever I feel like) or walk or occasionally if pushed just a plank for as long as possible up to 1min 45 secs so far. Then hot shower followed by 90 secs to 2 mins cold. Not that cold at this time of year - might be a lot harder in December! I’m laughing and smiling while in the cold - it’s somehow hilariously funny to me. Gives me such a buzz. Then let my body get warm naturally before grabbing a towel. I’m also taking a lions mane supplement in the morning (for brain function) and magnesium glycinate at night an hour before bed. It’s honestly changed my life. I don’t want to go back to how I was feeling. I think I’ve just saved my business- I teach baby signing and my classes haven’t been this full in years because I am sitting down at my desk and doing the admin, getting back to people quickly and closing enquiries into sales! Waking up naturally now just before my alarm at 7. The thing I’m not completely consistent with is getting to bed at the same time. I think I might need to delete my Netflix account because there’s some REALLY GOOD stuff on there! 🤣 I’ve gone past midnight on a few occasions but nothing like how late I used to go to bed. And woke up feeling terrible and having to have afternoon naps after my classes. Now I’m working instead of napping! The biggest game changer for me must be the cold shower- don’t skip this one. Second is movement/exercise and of course both these help sleep!! Good luck everyone and thank you Jim!! 💪🥶🚿😴😃❤️

@Jim Ebbelaar Thank you Jim for the beautiful Blueprint, handcrafted for ADHD Brains like ours. 😃

I was diagnosed with ADHD in January 2025 at age 38. I was struggling with procrastination, perfectionism, and paralysis. Even with a therapist, a psychiatrist, and Adderall, some things improved, but something was still missing. There was this ideal version of myself and my life that I could see so clearly, but couldn't actually touch. I felt like she was who I was supposed to be, but I didn't know how to reach her. I found ADHD Harmony in December 2025. I had just lost my job, health insurance, psychiatric provider, and had reached a limit to what my therapist at the time could offer me. I was desperately searching for answers. I knew there had to be a way to figure out how to live life better. There’s a saying that goes, “Nobody is coming to save you, you have to save yourself.” While that is true in probably most ways, I also feel that finding ADHD Harmony amidst my desperation was like a welcoming outstretched hand that picked me up to my feet, and said, “Here, this is what you need to do, and here’s how to do it. Day One - Step 1, 2 , 3, 4...” Growing up as a child, I never felt like I really understood how the world worked, whereas other people…just seemed to know. I felt weird and different and experienced bullying in school that seemed to confirm those feelings. I finished the 5-Day Challenge in January 2026 and it unlocked something inside of myself that years of therapy, psychiatric medications, self-improvement books, and other things, though helpful and important in their own right, hadn't. Later that month, the founding 6-week cohort (Cohort 1) was offered. I wanted to be a part of it more than anything, but due to my job loss, I was not in a financial position to sign up for it. I had planned on working with the ADHD Harmony Blueprint on my own, but actually ended up connecting with another member in the community who had also been unable to join Cohort 1, and she asked if I’d like to work on the Blueprint together with her.

Sometimes I don’t think I’m tired from doing too much. I think I’m tired from deciding too much. What should I start? Which thing matters most? Should I finish this first? Where should this go? Do I answer now or later? A whole day of tiny decisions can feel strangely exhausting. If completed, a small win. Yea! But in what order? Do you simplify choices on purpose or have you found another way to reduce decision fatigue?

Today I started a huge job that has been on my mind for ages. I cleared the shed, put some flooring down, built some shelving and put things back in some kind or order. I didn’t get finished as the shelves were a bit of a nightmare. I thought I had out it together fine but when I tried to move it, it came apart. I started doing it inside the shed but i realised that was a terrible idea as there is no light inside it was much better to build it just outside the door of the shed and hammer it together and then carefully move it inside where I wanted it. Because it is going to rain tomorrow I had to put everything back inside but it was a really good start and I am going to try to build the next lot of shelves inside the house and get someone else to carefully carry them to the shed The first picture is inside the shed, the second picture is everything after I took it out the shed,