Festive and Fearless: The Top 10 to Avoid Holiday Burnout
'Whirlwind' is the only word that comes to mind when I think about the -ber months. The final 90 days of the year, where some of us are finding the energy to go out with a bang for the end of the year. Some of us dread it, because well, not all of us have the fondest memories of this season. Oh look! You've also got year-end work deadlines, social gatherings, and holiday planning. A wonderful little nest for burnout to fly in and make itself at home. Here are some practical strategies to stay balanced, keep your energy up, and keep that burnout nest empty.
1. Set Clear Boundaries Early
Communicate with Family and Friends: Let loved ones know what you’re comfortable with in terms of time and activities, including hosting or attending gatherings.
Limit Time Commitments: Saying "no" when your plate is full is key to avoiding exhaustion. Prioritize the events that are most meaningful to you.
Work Boundaries: Resist the urge to overextend yourself at work. Block out vacation days early to make sure you get time off.
2. Get a Head Start on Holiday Planning
Start Shopping Early: I have a mom friend who hits the ground running the SECOND she sees that Amazon Holiday Wishlist for kids in her mailbox every October. She has them make a wish list of their top 10, shops from that list that night and sends the remainder of the list over to grandparents. She's like a cheetah in pursuit of a peaceful December.
Delegate Holiday Tasks: If you’re hosting, delegate tasks like meal prep, decorating, and even cleanup. Asking for help can lessen the load and make hosting more enjoyable. Remember if you're doing fun holiday stuff it's because it makes your heart happy. Let's keep it happy.
Automate and Outsource: From ordering pre-made dishes to scheduling gift deliveries, automate and outsource as much as possible. You can do it all, we know, but you don't have to.
3. Create a Realistic Budget and Stick to It
Plan Financially: Make a holiday budget and try to track expenses. Keeping finances in check can significantly reduce holiday stress.
Embrace Meaningful over Material Gifts: Consider exchanging experiences instead of physical gifts, or setting a gift limit for family and friends. Experience gifts are popular right now. Your sister might appreciate an annual pass to the children's museum instead of loading her car with all the new gifts she's got to unpack, open and find batteries for. However, there is nothing more fun than finding out who your Secret Santa is, or an outrageous White Elephant gift exchange!
4. Prioritize Self-Care
Stay Active: Try to stick to your exercise routine, even if it’s just a quick walk or stretching session. Physical activity boosts endorphins, which is obviously incredible to combat holiday stress.
Practice Mindfulness and Relaxation Techniques: Dedicate a few minutes daily to mindfulness, prayer, meditation, or how about we just put all the screens way for a period of the day? You can do this!
Maintain Sleep Routine: Aim for consistent sleep, even if holiday events throw off your routine. Rest helps you recharge and reduces stress.
5. Make Time for Yourself
Protect "You" Time: Schedule alone time to recharge. Whether it’s reading, meditating, or simply relaxing, time alone is essential. A face mask or a slow drive to see a new decorated neighborhood is great for the heart.
Connect with Nature: Short walks outdoors in the crisp air or even just heading outside to get a deep breath in as you drink your coffee in the morning can help reset your mind and provide a break from the crazy and busy season.
6. Limit Holiday Expectations
Be Realistic with Traditions: Don’t feel pressured to fulfill every tradition or meet all expectations. Focus on those that bring you and your loved ones genuine joy.
Don’t Over-Schedule: Okay the FOMO is real here, but even the fear of missing out is worth your peace if you don't attend every single holiday event. Prioritize your functions, and if you feel that you can handle a little more fun, go ahead, but it's totally fine to stay home and cry over some hot chocolate while watching The Family Stone for the 56th time.
7. Practice Gratitude and Reflection
Start a Gratitude Practice: Each day, jot down a few things you’re grateful for. This small habit can help shift your mindset toward positivity and reduce stress.
Reflect on the Year: Take time to reflect on the past year—what went well, what didn’t, and what you’re looking forward to in the new year. Use this time for personal growth.
8. Break Up the Workload in October, November, and December
October: Organize and Prep: Use October to organize, clean, and prepare for the months ahead.
November: Prioritize and Simplify: Focus on keeping your schedule simple and efficient this month.
December: Slow Down and Reflect: Dedicate December to winding down. Shift focus from "doing" to "being."
9. Leverage Technology to Lighten Your Load
Use Apps to Stay Organized: Calendar apps, budgeting tools, and task managers can keep your schedule and finances on track.
Set Alarms and Reminders: A few strategic reminders can help avoid last-minute stress.
Streamline Communication: Use messaging apps or email for group updates to minimize time spent coordinating with family and friends.
10. Focus on Joy, Not Perfection
Accept Imperfection: We want our holidays to be as perfect as the string of holiday cards we have displayed on our walls. Somewhere in the world a turkey will burn, someone is celebrating for the first or fifth time without a loved one, laugh off the mishaps, enjoy the small bouts of joy. Take it all in.
Take Mental Snapshots: Instead of obsessing over creating the “perfect” holiday, aim to capture small, happy moments in memory or with a few photos.
Remember that holiday joy doesn’t require running yourself to the point of no return. Embrace a season that reflects your values and priorities, and give yourself the gift of balance. By setting boundaries, prioritizing self-care, and focusing on what truly matters, you can keep burnout as far as possible and enjoy a fulfilling, peaceful end to the year. The holidays are about more than checklists and perfection. They’re an opportunity to connect, recharge, and reflect. Here’s to a season that brings you rest, joy, and a strong start to the new year ahead!
Sabotaging Your Sleep- Why ADHD Plays A Big Part and What To Do About It.
Have you ever felt like you're in this endless mind game that won't stop? Like, Leo DiCaprio is planting thoughts instead of dreams, around the corner from where you sleep. What feels like an on-going private screening of Inception, it's actually your ADHD kicking in when you're trying to rest. Bombarding thoughts are taking over and you're ready for this to end.
No totem or magic spell needed to fix you! Together we will venture out to the land of problem-solving to help you overcome these nights of recurring thoughts. Let's get you some rest.
The Nighttime Mind Race: Why ADHD and Sleep Don’t Mix
It’s bedtime and you’ve turned off all distractions, the lights are dim, and you are snuggled into your blanket like a cute little burrito. You’ve taken a few deep breaths and just as you feel your body relax, your brain is ready for a party. Work, relationships, that awkward thing you said in the third grade-it’s all on the table.
ADHD, or Attention-Deficit/Hyperactivity Disorder, doesn’t just affect your ability to focus during the day. It can also make it incredibly difficult to wind down at night. This phenomenon is known as “racing thoughts,” and it’s one of the key ways ADHD plays with your sleep.
Think about a project you really needed to focus on. Then one friend comes over without notice and you’ve told them you’re busy. They follow you to your project room and tell you about their day. No matter how hard you try, you just can’t focus on the main event: your project AKA, sleep. Your project- you. Your friend- ADHD.
The Science Behind It: A Look at Neurotransmitters
Taking a brief detour into the science behind this- the neurotransmitters in your brain are shaken up. In this specific time of day, it is dopamine and norepinephrine. Attention, mood and of course, sleep, are what these chemicals are in charge of driving your slumber bus.
If you yourself have ADHD, the state of these neurotransmitters are working at an unlikely pace, making it harder to transition from the high-energy mode of the day to the calm, restful state needed for sleep. Have you ever sprinted for exercise and stopped right away to take a calm and peaceful walk with deep breaths and sudden clarity without any easing out? Yeah, no. That's your noggin on ADHD.
The Vicious Cycle of Sleep Deprivation and ADHD
Let's say your brain is a movie. Sleep deprivation can feel like someone fast-forwarded on the remote, skipped through important scenes, and now you are lost and the plot of the movie is out the window! ADHD and sleep deprivation feed off of each other in a vicious cycle. With that cocktail, your symptoms can emerge in the worst ways. Irritability, impulsivity, difficulty concentrating, it all comes seeping through and now you can't sleep very well from it. What a loop!
This cycle can lead to a range of issues, from reduced productivity to heightened anxiety and depression. In short, when your ADHD is sabotaging your sleep, it’s not just a bad night—it’s setting the stage for a series of unfortunate events (and I don’t mean the Lemony Snicket kind).
Common Sleep Struggles for People with ADHD
You are tossing and turning with your mind going in different directions and all of a sudden you're wondering if you should count a few dozen sheep to see if that does the trick. The fight to rest and rejuvenate feels unassailable. You are not alone, this is happening to more people than you know.
Staying Asleep: I'm glad you finally get some rest. You tucked in? Great. WAIT! Wake UP! You forgot to bring the man at table 12 his ranch when you worked at the Cool Cafe last decade! Man, he must really hate you by now. How could you have forgotten that?! Many people with ADHD experience frequent awakenings during the night, sometimes with random thoughts that you have tucked away deep in some crevices, making sleep less desirable to the body as a whole.
Restless Leg Syndrome: Studies such as the one according to Oxford Academic, provide that there is in fact a commonness in regards to ADHD and Restless Leg Syndrome (RLS). An irresistible urge to move your legs is common albeit infuriating when you want to rest up.
Delayed Sleep Phase Syndrome: Your internal clock has developed its own schedule, making your own personal to-do list almost impossible to tackle. You are definitely feeling out of step with the rest of the world.
How to Break the Cycle: Strategies for Better Sleep
So, what can you do to finally get some rest? Here are some tips that might just help you pull off your own sleep heist.
1. Create a Sleep-Inducing Environment
Make your bedroom your own personal escape from reality. Like you've just entered your favorite zen space. Is it the spa? Incorporate the same tranquil colors to your space, a revitalizing candle that relaxes yet invigorates your mood. Whatever makes you feel cozy and comfortable. Make it happen to help you stay in a calm state as much as possible.
Darkness is Key: Consider blackout curtains or a sleep mask. Just as the night allows Batman to thrive, darkness can help signal to your brain that it’s time to switch off.
Cool It Down: Cool temperatures create a calmer you. It's true! Have you ever heard of a parasympathetic nervous system? This is the driving force to your rest and relaxation. A biological response that tells your body to relax. Keep your room cooler than the rest of your home. You'll feel the difference.
Limit Screen Time: I mean, you've probably heard it over and over again, right? Screens are bad for you, especially before bed! Okay but why?! Blue light you come across from your screen time confuses your melatonin production. Enter insomnia! According to The Cleveland Clinic, devices should be put away one to two hours before bed to get the best results for a deep slumber.
2. Establish a Bedtime Routine
Kids thrive off of structure. Let's be honest, most of us adults do as well. So why not try it out? You've got a bedtime to show up for. Let's do this.
Wind Down: Think of the most relaxing thing you look forward to doing at home. Great, now how can you turn it into a habit to crave it before bed? Is it your favorite tea in silence in the comfort of your pajamas? Prayer or meditation? a good book? This included into your routine will make a significant difference.
Consistent Schedule: Diving into your internal clock a little bit- Sleeping in, especially on weekends can be very tempting. However, going to bed keeps your internal clock regular. It's a good cycle to be in.
3. Consider Your Diet
Diet plays a crucial role in sleep quality. Remember when the Hobbits in The Lord of the Rings had multiple meals a day? Well, your body isn’t that different—what you eat and when you eat it matters.
Limit Caffeine: The only time you should allow yourself to drink caffeine in the afternoon or evening is when you've shopped at the last minute for your entire Christmas list and have exactly one hour to wrap them all before festivities begin. In all seriousness, caffeine in the afternoon or evening is a bad design for your sleep schedule. Try keeping it in the morning for the pep in your step.
Watch the Sugar: High sugar intake can cause energy spikes and crashes, making it harder to sleep. Opt for complex carbs or protein-rich snacks if you’re peckish before bed.
4. Manage Stress and Anxiety
Now what everyone experiences more than once but for some of us- it gets too overwhelming. Stress and anxiety. You are probably thinking, "But HOW am I supposed to get rid of this?!" with such a demanding life. Here are some suggestions I hope help you.
Mindfulness Meditation: Practicing mindfulness can help you stay grounded and reduce the impact of racing thoughts. You slow everything down so you can dodge those mental bullets.
Journaling: Offload your thoughts before bed by journaling. It’s the task of downloading all those extra files off your computer so it can run smoother. That concept is equivalent to journaling, it can seem tedious, but worth it. So go for the brain dump!
5. Consider Professional Help
If your sleep struggles persist, it might be time to bring in the professionals. ADHD specialists, therapists, or sleep doctors can provide tailored advice and treatments. Finding the right help is all you need sometimes.
The Power of Patience
Addressing sleep issues when you have ADHD is not an overnight fix. However with persistence, you'll be dozing off quite nicely here in the near future.
Incorporating these strategies into your life requires patience and consistency. There will be setbacks, but each step forward is a victory. Remember, even the smallest steps can lead to big changes. You may not be able to control everything, but with the right tools and mindset, you can improve your sleep and, by extension, your overall well-being.
Final Thoughts: Reclaiming Your Sleep
Your sleep doesn’t have to be a constant battle. With the right strategies, you can outsmart your ADHD and finally get the rest you need. Think of it as your very own Mission: Impossible—only this time, success is within reach.
Your Guide to Kicking Off a Successful Immigration Evaluation
Embarking on this exciting new chapter and need to tackle an immigration evaluation? This is the ultimate game where preparation is the key to winning big! Whether you’re planning to explore new horizons, work in a new city, or finally be closer to your loved ones, a successful immigration evaluation is your golden ticket. Buckle up, and let’s dive into the must-have items to make your journey as smooth as possible!
1. Passport: Your VIP Pass
First up on your immigration evaluation checklist is your passport. This little book is your golden ticket to the world! Make sure it’s valid and has at least six months left. You wouldn’t want to miss the flight because of an expired passport, that’s a nightmare!
2. Birth Certificate: The Birth of New Adventure
Your birth certificate is like the origin story of your adventure. Dig out the original or a certified copy. If it’s in a language other than the one spoken in your new home, you might need to get it translated. Think of this as the subtitle track for your immigration evaluation!
3. Application Forms: Paperwork Party
Time to tackle those application forms! Fill them out with the precision of a surgeon and the flair of a top chef. Accuracy is your best friend here. Double-check every box and every line to make sure you’re putting your best foot forward in this immigration evaluation.
4. Financials: Show Me the Money!
Your financial documents are your ticket to proving you’re financially fabulous. Bring your recent bank statements and tax returns. They’re like the financial proof of your ability to thrive in your new destination. Think of them as your “I’ve got this!” statement.
5. Proof of Relationship: For the Lovebirds
Moving for love? You’ll need to prove that your relationship is as solid as a rock. Provide your marriage certificate and any extra evidence of your relationship. Photos, joint accounts, and heartfelt letters are the star-studded cast in this part of your immigration evaluation.
6. Education Extravaganza: Diploma Edition
Next up, your educational credentials. Grab your diplomas, transcripts, and any professional licenses. These documents are your ticket to showcasing your skills and knowledge. They’re the scholarly flair of your immigration application.
7. Health and Wellness Check: The Health of the Matter
Some countries want to ensure you’re in tip-top shape before you arrive. Schedule a medical exam and get those vaccination records ready. It’s like getting a clean bill of health before joining the ultimate wellness club of your new country.
8. Legal Documents: Law Abiding Citizen
Show you’re on the up and up with police clearance certificates and any court records if needed. These documents are your way of saying, “I’m a law-abiding citizen,” ensuring your immigration evaluation is as smooth as a well-oiled machine.
9. Proof of Residence: Where’s Home?
You’ll need to prove where you’re currently living. Lease agreements or utility bills to show your current address are great things to have on hand. These are your “I’m here, and I’m settled” documents.
10. Application Fees: Pay to Play
Every grand adventure has its cost. Be prepared to pay the application fees. Know the amount and acceptable payment methods so you don’t face any surprises. It’s like paying the cover charge for the best club in town—be ready to dance!
11. Translations and Notarizations: Language & Legal Aid
If your documents aren’t in the official language of your new home, you’ll need certified translations. Some documents might need notarizations too. Think of these as the language and legal bouncers ensuring your documents are VIP-worthy.
12. Additional Documentation: The Cherry on Top
Add a personal touch with a cover letter explaining your journey and any extra evidence that enhances your application. This is your personal highlight reel—show off your unique story and make your application shine!
Pro Tips for a Stellar Performance
Know the Script: Different destinations have different requirements. Tailor your documents and preparations to match what your new home needs. It’s like customizing your script for the best performance!
Stay Organized: Keep everything neat and tidy. Create copies of all your documents for your records. A well-organized application is your backstage pass to a smooth process.
Seek Professional Help: If the process feels like a high-stakes game, consider hiring an advisor with experience and a ready-to-help attitude. You’ve got yours truly here, to help!
And there you have it! With this checklist in hand, you’re all set to tackle your immigration evaluation like a pro. Each item brings you one step closer to your new adventure. So, pack your bags, gather your documents, and get ready for the exciting journey ahead.
This adventure is full of joy and also can be very draining as it is crucial to be able to head out to the place where you feel you belong. Know that with the right team, you can breeze through this knowing you’ve got your bases covered. If you need me, I’m here for you, let’s get you started!
Wait, I Can’t Just Hop on a Plane? Immigration Evaluations and How They Work.
Hey there, future globe-trotters!
So you’re ready to trade in your hometown for a new adventure across the globe? Maybe you’ve envisioned sipping coffee outside of a french cafe or exploring Tokyo’s neon streets. Before you pack your bags, there's a less inviting journey called immigration evaluation that you must check off. Don't worry, it’s not as scary as it sounds! In fact, with the right info, you might enjoy it. Ready to dive in? Let’s make this fun!
What Is Immigration Evaluation?
Picture this: you’ve got your eye on a shiny new country and want to join the local club. Immigration evaluation is like the backstage pass application where you get to show why you’re the perfect fit for their country. It's a way for a country to review your application and decide if you meet their standards to join the international party.
The Essentials: What’s in the Immigration Evaluation Mix?
Application Forms: You’ve got an immigration cake to bake, here are your key ingredients. Various forms with details about yourself, like who you are, where you’ve been, and why you’re planning this exciting move.
Documentation: You are a treasure hunter finding all of your tools and of course, your map. You’ve got to hunt and find your passport, proof of funds (so they know you can survive without living on instant noodles), and sometimes your resume or educational certificates.ice cream flavors, there are various types of visas! A work visa, student visa, or tourist visa, each has its own set of criteria and perks. Choose the right flavor for your adventure.
Interviews and Assessments: Some countries might ask for an interview or an assessment to learn about you. This is your chance to show them why you won’t be another face in the crowd wherever you want to go.
Tips for a Smooth Immigration Ride
Start Early: The earlier you start, the smoother your journey. It’s like prepping for a big trip; give yourself plenty of time to fill out all the documents and take your time packing up.
Be Honest: Authenticity is a silver lining. Exaggerated claims not necessary. As with everything else, honesty is the best policy. That will never go out of style.
Get Help if Needed: Feeling overwhelmed? It’s totally okay to ask for help. It’s like a corn maze in the middle of October! You need a helping hand, and that’s okay. There are experts and resources available to guide you through the process.
Stay Organized: Last minute scrambling is not fun. Keep it all together, in one place for easy access for when you’re ready to go.
Be Patient: The key here is patience, because well, immigration takes time. Let’s pretend it’s a long flight. Your journey is a tad slow, but oh man you can see the sights and smell the smells already!
1. Know What You’re Looking For
Before beginning your search, know exactly what you need. Are you looking for help with visa applications, legal advice, or just someone to review your documents? Different specialists fit different needs. Make sure you choose the right one for the job.
2. Start with a Referral
Recommendations from loved ones are always a golden nugget. Ask friends, family, or colleagues about any positive experiences they’ve had with immigration evaluation specialists. When it comes from a friend or family, it can give you a head start and some peace of mind.
3. Check Online Reviews
The internet is busting with information. Reviews, testimonials. Looking at websites and social media platforms will provide plenty of insight on reputation and effectiveness, Although everyone is different and experiences differ, you can get a picture.
4. Verify Credentials
Proper qualification is a must. Look for certifications, memberships in professional organizations (like the American Immigration Lawyers Association or equivalent in your country), also, their track record at handling cases are best to take a look at.
5. Consult Multiple Specialists
This is a big move, literally. Treat this as a dating scene. You want the right fit and one who will genuinely care to answer all of your questions and calm your nerves,
6. Know what to ask
Even if it takes you a few tries to put your words together, don’t be shy! Experience, their fees, their approach to handling a case and all the services they offer should be questions you bring along to all potentials. offer, their fees, and their approach to handling your case. Here are a few to get you started:
How many cases similar to mine have you handled?
What is the structure of your fees?
How do you stay up to date on new laws and anything in that realm of knowledge?
Do you have references from past clients?
7. Check for Transparency
A specialist shouldn’t have anything to hide. They will be open and honest about all of your questions you may have. They will have a clear breakdown of costs without hidden fees. You want a trusting partnership. Don’t sell yourself short.
8. Evaluate Communication Skills
Effective communication is important. You want someone who will make this simple for you. Who will listen to every concern and smooth out the wrinkles for you every step of the way.
9. Review Their Success Rate
While no specialist can guarantee outcomes, a high success rate with cases similar to yours can be a good indicator of their expertise. Their track record and any successes they share are a great sign.
10. Trust Your Gut
Does this person make you feel at ease? Do they bring peace to the process? Trust your gut! You’ve got it for a reason… other than the obvious.
The Sweet Reward
Get ready for your adventure because after this you’ll be ready to roll!
The good thing is that you stumbled upon this blog with incredible tips. And look at that! Yours truly fits this category perfectly. I would be happy to be your buddy on this journey before sending you off on your actual one. So let’s see how we can work together!
Ready when you are!
Unscrambling the Alphabet: ADD VS ADHD Wait, There is a Difference?
Are you constantly losing your keys, forgetting appointments, and daydreaming in the middle of a conversation? Before you blame it on being "scatterbrained," it might be worth considering whether you're dealing with ADD or ADHD. Wait, aren't they the same thing? Well, not quite! Let’s unravel this tangled web of attention quirks and hyperactive habits with a dash of fun and realness, if I may.
ADD vs ADHD: The Ultimate Showdown
ADD (Attention Deficit Disorder)
Imagine a world where staying focused feels like trying to catch a slippery eel with your bare hands—yeah, that’s ADD for you. Attention Deficit Disorder is like having a mental browser with 20 tabs open at once, all vying for your attention. You might find yourself drifting off into space during meetings or forgetting why you walked into a room (and no, it's not the onset of early senior moments).
ADHD (Attention Deficit Hyperactivity Disorder)
Now, picture ADD’s hyperactive cousin who’s had one too many espressos. ADHD not only craves attention but also dances a jig while doing it. Hyperactivity isn’t just about bouncing off walls (though that’s part of the fun); it’s also about that constant need to fidget, interrupt, and take impromptu solo dance breaks in the middle of serious discussions.
How the heck does managing it become manageable?!
Managing ADD or ADHD in a chaotic environment can feel like trying to herd cats during a fireworks display. But fear not, with a bit of strategy and a touch of humor, you can tame the chaos and thrive. Here are some practical tips:
Create a Zen Zone: Designate a calm, clutter-free space where you can retreat when the chaos becomes overwhelming. It could be a cozy corner with a comfy chair, soothing music, or even just a quiet spot in a bustling office.
Time-Box Your Tasks: Break down your day into manageable chunks of time and assign specific tasks to each block. Use timers or alarms to stay on track and prevent yourself from diving too deep into rabbit holes.
Embrace Technology (Wisely): Leverage apps and tools designed to boost productivity and focus. From task management apps like Todoist or Trello to noise-cancelling headphones for the ultimate concentration cocoon, technology can be your best friend in a chaotic world.
Prioritize and Delegate: Identify your top priorities each day and focus on tackling those first. Delegate tasks when possible and learn to say no to additional commitments that could overwhelm your plate.
Movement Breaks: Incorporate regular movement breaks into your day. Whether it's a quick walk around the block, stretching at your desk, or a mini dance session in your Zen Zone, physical activity can help reset your focus and energy levels.
Use Visual Aids: Visual reminders can be a game-changer. Post-it notes, color-coded calendars, or digital reminders on your phone can help keep you on task and prevent important deadlines from slipping through the cracks.
Practice Mindfulness: Develop mindfulness techniques to anchor yourself in the present moment and reduce impulsivity. Simple breathing exercises or mindfulness apps like Headspace or Calm can help you regain control when distractions threaten to derail you.
Seek Support: Don’t hesitate to communicate your needs with colleagues, friends, or family members. A supportive network can provide encouragement, accountability, and practical assistance when navigating chaotic environments.
Remember, managing ADD or ADHD isn’t about eliminating chaos altogether—it’s about finding strategies that work for you to thrive amidst it. Embrace your unique brain wiring, laugh off the occasional mishaps, and keep experimenting with different techniques until you find your winning formula. You’ve got this!
Burnout: The Sneaky Sidekick
Whether you’re team ADD or team ADHD, burnout is the uninvited guest crashing the party. Picture this: you’re juggling a million tasks, trying to pay attention, and then boom—your brain hits the snooze button. Burnout doesn’t care if you have ADD or ADHD; it’s the toll from constantly wrangling attention spans and managing the chaos.
Tips to Dodge Burnout Like a Pro
Embrace the Power of Lists: Write it down, check it off, and bask in the glory of completed tasks. Lists are your lifeline against the whirlwind of distractions.
Master the Art of Chunking: Break tasks into bite-sized chunks. It’s easier to stay focused on mini-goals than to wrestle with the beast called "Finish the Entire Project in One Sitting."
Practice Mindful Pauses: Take a breather. No, seriously—stop and smell the metaphorical roses. A moment of mindfulness can recharge your mental batteries faster than a triple shot of espresso.
Own Your Quirks: Whether you’re more ADD or ADHD, embrace your quirks like a badge of honor. Your unique way of navigating the world is what makes you, well, you!
In Conclusion
ADD and ADHD might play tricks on your attention span, but they’re also part of what makes you brilliant. Embrace the quirks, dodge burnout like a ninja, and remember: life’s too short to let this overwhelm you. So, go forth, conquer those to-do lists, and don’t forget to enjoy the occasional mental dance break—after all, it’s the ADHD way!
Now, where did I put those keys again?
Just kidding! Although this happens to me often, I’d like to remind you that I am in fact a professional at this. I understand your brain if you let me in and I can help you cope and manage and all the things when it comes to you. If you trust me, we can start a path together where you’ll find your keys easily (now finding them everytime? Can’t guarantee, we all have bad days), and hit snooze less times than you do now. Your days will be lighter, brighter, and less stressful. Add some guac (or queso?), some good music, sprinkle in some incredibly supportive loved ones (ahem, I can join that category!) and you’ve got a recipe for a life that is the right amount of bliss for you..
What does your schedule look like? Let me pencil you in, let’s get started, friend!
Keep calm & Neuron!
-Danielle
Wait, Do I Really Have ADHD? What’s Popular and What’s the Real Deal
Social media has an absolute chokehold on the idea of ADHD and the symptoms that accompany it. Open any social media app and it is right here in front of you. All signs mentioned are all traits and habits you personally carry. Do you really have ADHD?
Let’s break down the numbers. Can you guess the percentage of people in the United States that are diagnosed with attention deficit hyperactivity disorder? Approximately three and a half percent. According to research done by Oregon Health and Science University, ADHD was found to be strongly correlated with disruptive behavior, ill temper, lack of concentration and executive functioning. Although that number doesn’t make you bolt to the search engine for a self-diagnosis test, you can’t help but wonder if you are part of that percentage after reading its correlations. Certainly, Tik Tok has you convinced, am I right, or am I right?
The teeter-tottering is getting old, do you or don’t you? Let us take a look and see if you align with some, if not most of these characteristics brought on by ADHD.
You’re Late, You’re Late, for a Very Important Date- aaand Everything Else Pretty Much.
It is not uncommon for you to be running at the last minute to gather your things and head out the door. Your family knows to stop looking at the clock when there is an event because you’ll show up! Eventually… What matters is that you’re there, okay? It’s beginning to embarrass you though and you don’t quite understand why you can’t ever make it out of the house on time.
Are You a Flower? Because You Remind Me of a Forget-Me-Not
Wait, are you reading this in the comfort of your pajamas knowing you had to meet up with your friend for dinner after work today? Runnnnn! Also, don’t forget ( because I know you already did) that you left your keys in the car when you parked in your garage when you reminded yourself out loud that you’d be right back in to go to dinner. Was the sofa that irresistible, or are you mad at yourself yet again for forgetting what you had planned during the week?
To Splurge or Not To Splurge?
“To splurge!” Is what you told yourself in your head when you ogled at the picture of the bright cocktail in the menu and then gazed over at the price. Specifically after you told yourself you’d stay within budget because you already splurged yesterday, and the day before. That cocktail was good and the guilt that followed was painful. Why do you always lose to impulse control?!
Did You Not Finish Your Laundry?
The pile might as well grow a pair of eyes because you’ve felt it staring at you the last three days. It’s not like you had other things to do! Like, finish repotting some plants- that are still waiting for you to finish repotting them on the deck. Or how about finishing up the paint job you started on that deck? It’s all overwhelming, your tasks take days, even months to be completed.
“I Wonder How They Make That Crust So Crispy”
Is what you were thinking when your mom called to tell you about her extravagant trip to Europe. Europe made you think of Italy, which made you think of pizza, which made you crave your favorite deep dish, which led to you asking yourself questions about that delicious deep dish. It’s a vicious cycle that happens in almost every conversation or book you are reading. Now pay attention because your mom is now asking if you want to hear how she asks where the restrooms are in italian, by the way.
The problem is that these and many other symptoms that are categorized under ADHD can be explained easily by root problems you may not be aware of. The solution you personally need is to be handed to you by a healthcare provider or a mental health professional after they have taken their time to get to know you. If I could wave a magic wand and tell you if you truly have ADHD or not, I certainly would. Until that handy wand makes its way into existence in this world, know that I am here. I’m ready to help, I want to help! I’ve been there, done that which is why I’m so passionate about you taking control of your life.
Now, let’s do this!
Burn Off Burnout: The Top 5
The feeling of impending doom when burnout creeps its way in is one you don’t wish upon anyone. The hole your mind dug is so deep that hope seems non-existent. Is there a way out of this feeling? How come my zest for life has dwindled all the way down to the bare minimum? There are many ways to help, and the good news is that YES! You can return to being yourself, zest and all.
The proper care that you handle yourself, provides an environment to thrive in, and believe it or not- to come back stronger than ever. It all begins with a little help from the following. Here are the top five favorite ways to ease burnout.
1. You are what you eat? In every way.
Raise your hand if you've heard it once or twice! Okay put it down because I know you raised it! Most of us will jump to playing a mind-movie of ourselves ten pounds heavier if we dare to take a bite of the perfectly moist cupcake topped with the delicious pink frosting your relative always brings to family gatherings. Although one (or two) Instagram worthy baked treat is good for the soul, creating a habit of enjoying it regularly can affect you physically. Of course we all knew that because, well- a huge and non-sarcastic (wink wink) thank you to all of our 90’s televisions for ingraining that in our brains from the time our moms fed us a bottle in front of soap operas! Reality is though, that it is affecting you physically in more ways than one. Did you know that cutting out sugar for just three days allows the body to crave natural, whole foods? Cravings for your usual splurge will decrease and your energy levels will skyrocket. Now what is the opposite of that? Allowing your daily craving at the coffee shop to be satisfied- has proven that one is in fact sluggish more than usual and the cravings may seem never ending. The cycle is a vicious one, but think about all the benefits from just THREE days! This is only number one and if you are feeling adventurous and up for the challenge, you’ll already have some energy to go for the next one! Let’s see what we got here…
2. I have a feeling you can guess No. 2
Exercise. WAIT, don’t click out of this! In a world where YouTube exists, all you need is 30 minutes in your living room. In the words of my fellow and trustworthy blonde, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t have burnout.” Okay so I changed that last part, however the marvelous Elle Woods would agree with me that happy people actually wouldn’t feel the weight of burnout as often! Dance, walk outside! Tae Bo (can we bring that back? I love it!), ride an indoor bike or get out in nature! Endorphins multiplied by a few days a week equals one happy YOU. Also, that energy we talked about earlier? You’re already feeling great, I can tell!
3. Sleep
Who doesn’t want a plump brain full of creativity with the clarity of a Tiffany & Co. ring? I can’t think of one person. Recommended is 7-9 hours of sleep. Try it out and see where your sweet spot is! Then do your best to accommodate it. Netflix will always be there, you don’t need to binge anything but some Z’s, trust me! Let’s see, now your brain isn’t feeling foggy, you’ve got energy for days and LOOK! You’re SMILING! Let’s keep going!
4. Be Mindful. For yourself!
I want you to try something. The next time you wash your hands I want you to feel it. How fast is the water going? Is the water warm or cool? Is the soap a sudsy one or more mild? How does it feel in your hands? This is being mindful. Meditating on the action taking place. Taking one moment and allowing your body to feel every bit of it. Some favorites are breathing exercises while lying down, savoring every single bite of your meal or a slow walk to soak in the weather and sounds. Try it! It’s a good addition to your happiness cocktail you’ve started already.
5. Treat Yo Self
If you pay attention there is a big debate on what the word “self-care” means. Some say it’s getting your hair or nails done. Others would argue that it’s much deeper than that and more important things like exercise and prayer are the real definition. The truth? This whole blog post is about self-care! This in particular is any simple activity that takes away your stress. Not what people suggest, or what your mom is telling you to do. It is that activity that makes you smile. What makes your day? Is it walking through a bookstore and purchasing a fresh book to crack open? Maybe going into a beauty store and trying out all their ‘tester’ products to find the perfect lip color! Getting your car washed and cleaned up for the week? I’m personally a sucker for getting my hair done and adding a pop of color once in a while! This will add the confetti you need for your cocktail of happiness we’ve begun.
6. A Bonus!
Alright alright, so I have one more. This is the cherry on top. I can’t help it! I want to help you. If you’re reading this, it probably means you are looking for answers to help cope with what you or a loved one is experiencing. You aren’t yourself and your loved ones see it and most importantly, you feel it. This list is a simple one full of wonderful suggestions that are doable, however from experience I know it’s easier said than done. If this list is overwhelming to try or appears impossible, it might be the right time to speak with a professional you can trust. Think of me as your friend in your pocket. You can do this, and I am here with answers to your unanswered questions and the calm to your storm happening internally. I know you don’t want a storm. I know you want simplicity and a day where you can easily take care of the tasks at hand. I’m here for you, friend!
Looking at brighter days ahead for you. I am ready to smooth out the wrinkles and bring you back to where you love to be. Take care.
Burnout. What it is and How to Spot It
In the middle of a conversation at the coffee shop, you overhear a fellow customer chatting with a friend sitting next to you, “I’m feeling a bit burnt out. I need a rest.” You yourself may have used the word in the past to express an exhaustion you’ve experienced where it feels as if the rest you need will never amount to bring you energy again.
Burnout can be a capital stress to your mental health. There is a stay-at-home mother, who has a million things on her plate. As she washes dishes she’s thinking about the doctor appointment she needs to make when the baby naps, although actually, she would rather benefit from folding the laundry so she doesn’t have the baby crawling through her folded piles and making a mess of it all. She does this day in and day out. Chasing babies, planning the meals for the week and getting the laundry done all while being a supportive wife takes a toll; and quickly! So much of this and not enough time for the mother herself can be detrimentle to her health. She begins to feel tired as soon as she wakes up. Coffee isn’t doing it anymore in giving her that pep in her step. She is overly emotional compared to other days. This could very well be the beginning of burnout. Surely, this is a natural response for someone with that much to handle and it’s easy to spot. Let’s dive a little deeper with another example.
Let’s take an older man. He is in his late 60’s and is retired from a long career he loved. He is ecstatic to live the next chapter of his life as a retired man. He wakes up singing everyday ready to soak in the sun and enjoy the day. A year after retiring, his mother falls ill. As the oldest of four siblings it is only natural for him to want to take charge of everything that it takes to care for his mother. Siblings are willing to help here and there and honestly, they all tell him to reach out if he needs a break, but naturally he does the majority of the work. He is on survival mode as he’s caring for himself and his mother while still tending to his wife. His mother is so ill that hospice comes in to help her live comfortably on her last days. He does what he can and takes orders from the hospice nurses and finds time to make himself a meal and help his wife clean up the house a little. His mother passes, and with tears in his eyes he makes the final arrangements and begins the process for a funeral. He goes to bed imagining that the emotional day will take over and not allow any sleep for that night. When in reality he goes into the deepest sleep he's had in a very long time. The next day it is hard to get out of bed. Hard to even pick up the phone to check in with family or friends. His mind is absent and he stays this way for multiple weeks. Only wanting to sleep. This too- can be burnout.
The APA Dictionary of psychology states burnout is a “physical, emotional or mental exhaustion, accompanied by decreased motivation, lowered performance and negative attitudes towards oneself and others.” Days like the ones we are living in now are a target for burnout. We give so much of ourselves, making it easy to become overwhelmed, drained, even resentful for the responsibilities we take upon ourselves. Days are spent using up every minute we have to get all the tasks done before the sun goes down. There is very little time to slow down and truly feel any emotions or pay attention to our bodies to see what we can provide in order for a quick rejuvenation.
Is it starting to sound like you may be experiencing burnout? The following are a few symptoms you can look out for before you reach out to a professional.
You begin to seem insensitive to your friends and family. Allowing cynicism to overshadow your days.
Co-workers, friends, even romantic relationships seem like a constant chore and you forget what it’s like to enjoy their company.
Your sense of identity is struck and feels only as if nothing can get done correctly unless you handle it.
Your health is neglected. You find it difficult to make it a priority.
Exhaustion has made its home and you feel like your brain is ‘mush’. This then brings on anxiety and panic.
Your energy levels are at an all time low, making you feel hopelessness in the tasks ahead of you. Like nothing will get done.
Surely, we can’t all be burnt out, right? This sounds a lot like stress! Although they have much in common, a stressed person vs. someone experiencing burnout has its clear difficulties. Stress is feeling the weight of the task and the need to get it done as soon as possible. The task gets done and if another task arises, it can seem almost unbelievable how the workload is just piling up, but regardless one can still see the light at the end of the tunnel. If they just get this done, they will wipe their hands clean of it and life will go on happily.
Burnout carries a feeling of despair and hopelessness. When one has a task at hand it may feel like it’s all too much to handle. One will begin to wonder how they ended up with so much work and constantly have doubt about the ability to complete it. How in the world will this ever get done? Hopelessness and self-doubt will go hand in hand and make a harsh cocktail for one to overcome. Debuting depression as the result.
The good news is that there is always help. So many of us experience this and the feeling of hopelessness can leave us lonely, maybe even feeling broken. That is far from the truth with the help that can be provided. Of course you can make your own changes to overcome it. Changes such as leaving a stressful environment for a peaceful one. Seeking out positive relationships, and making sure you make your health a priority. It sounds simple and to some it may be! However others can feel the need of a nudge, a helping hand, to help them break it down and get to the root of the problem so they can apply the proper actions to overcome it.
Burnout is hard and can make you feel lonely. Taking the proper course of action with a professional you trust, can leave you feeling like a new person and looking forward to living life again.