this simple practice helps me focus
intention setting for managing adhd
today i’m gonna talk about a very simple practice that has a profound effect on my ability to focus throughout the week as a person with adhd - and that is intention setting!
in this video i go over:
when i set my intentions
how i use intentions in practice
using notion to manage adhd (adhd dash sneak peek)
the moment i realized the impact of intentions
intentional intervals
additional adhd intention practices
let’s get into it!
setting an intention for the week helps me focus.
what is an intention? it’s the vibe, the energy, the theme that i want to carry with me throughout my week - in my personal life and in my business.
i choose it during my monday hour one aka mho (my weekly planning process). one of my steps in my mho is to start my weekly reflection & review. and inside here is where i choose a phrase that fits the vibes i wanna embody during the week.
in practice:
i write this intention on my whiteboard next to my desk and i paste it onto my notion daily dashboard - so it’s in visible places and makes it easier for me to remember and be reminded of it.
i use it when i make my cycle syncing smoothie every morning - i put my hand on the blender and infuse that intention and energy into it
i pour intentions into my tea - check out my spelled tea ritual
i say it when i am clearing my office space to start work (check out how i start my workday as a witchy entrepreneur)
using notion to manage adhd
since setting intentions is such a huge part of my self care in managing my adhd, it’s one of the top sections in the adhd self care notion dashboard template. this dashboard is a digital portal into self care and empowerment for folx with adhd. if you’re neurodivergent and you’re starting out on the journey of accepting your diagnosis and/or learning to live & thrive with it, it gives you an easy way to track meds, symptoms, and questions for your health care provider, a cute little customizable list of self care options, and a robust resource library to help you learn more about adhd, to accept yourself & your unique life story, and tools to support your adhd symptoms like focus & disorganization.
if you wanna learn more about it and watch a full walkthrough of the video, click the button!
the moment i realized the impact of intentions
when i was on vacation this summer, i missed doing my mho process so i never set an intention for the week - and i realized when i went to make my smoothie in the morning, i felt really lost… like i didn’t know what kinda vibes to lean into. i realized that by not intentionally choosing something to focus on, i felt way more scattered and therefore out of tune with myself throughout the week.
it’s easy for me to not want to take the time to slow down and tune into myself. i just wanna go. and i tell myself i want the freedom to choose in the moment. however, i’ve realized that i am way more scattered and unorganized when i take that approach. i’m more overwhelmed with all the possibilities. i want EVERYTHING! when it comes down to it, that makes it really hard to choose.
by giving myself the container of my mho, specifically the part where i choose an intention for the week - i’m helping to give myself that routine, the familiarity, the safety that my nervous system needs - which is also helping to show me that i can show up for myself and take care of myself - which ultimately boosts my confidence.
that practice includes some quick tuning in and journal prompts so that i am able to tune into my intuition in the moment and make a decision without feeling overwhelmed and scattered.
then during the week, when i’m feeling overwhelmed, or lost or confused or frustrated, i turn to my intention. i remind myself of it. it’s reassuring. it helps me keep on track and feeling grounded.
intentional intervals
this can be done on different schedules, too. maybe weekly doesn’t work for you and you need a practice every morning where you choose an intention. or that’s too often and you use something like your menstrual cycle or the lunar cycle as your time of reference. play around with it and find what works best for you.
additional adhd intention practices
i do other intention setting practices that help out my adhd, too - in my business during my mho weekly planning and quarterly so i know what i’m focusing on. i put reminders on my daily dashboard to help keep me focused.
i also do it for my household with my partner. we do monthly relationship checkins using multiamory’s radar method and we also do weekly disco’s (a more fun word we use for discussion) where we decide what chores etc we’re gonna do around the house that week.
i’d love to hear if you have a regular intention setting practice or if you’ve thought about it as a way to help manage your adhd. lmk in the comments on the video.
thanks for being here. i’ll see ya in the next one!
If you’re looking for more support in managing your adhd from a self care & empowerment perspective, check out the adhd self care dashboard here:
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More where that came from
If you’d like to see more posts about self care & adhd, check out the others by clicking on an image below:
