Bonus treat + This week in the Quiet ADHD Club – 14 April
I made you a treat, our accountability thread and Tuesday's Body-doubling session
Hi quiet you,
I’ve made a bonus treat for you! First I made it for me and found it so handy I wanted to share it with you too, and that is: Reward cards.
Gamifying a task is a great way to make it more fun and therefore more appealing to our brains, and to add a sense of competition. One way (there’s more in the Exploration on Overcoming Procrastination) is to challenge yourself to do X number of tasks or a task X number of times and set a reward you can claim once you’ve hit that target.
Remember it always helps to boost your dopamine level before you start a task as that’s a great way to combat procrastination and get yourself going. A reward is in addition so you’re topping and tailing a task.
A reward card also gives you accountability and positive feedback as you can mark off each time you take a step towards your set reward.
So, I’ve made a set of Reward Cards for full paid Club members to print and use as many times as you like!
You can write on the Card what the target is eg. Meditate, run 10km, write 6,000 words of your novel, and choose how many times you need to work on that target to get your reward, eg. meditate daily for a week, run 1km ten times, write 500 words 12 times. And of course write on what the reward you’ll get when you complete your card.
How you check off each step on your Reward Card is up to you – draw a star or a smiley face, colour it in, punch a hole, stamp it… There are six designs of Reward Card on three sheets of A4 and for ease of printing , and writing, I’ve kept the cards on a white background with coloured text (you may need to print at 90% for letter paper).
Full members of the Quiet ADHD Club can find the Reward Card here or the new Bonuses section in the Club (you’ll find the free course full members get there too).
The relationship between our hormones and our ADHD features
You’ll find the fascinating, and empowering, conversation I had with our guest expert in the Exploration post here.
Whether you’re having periods, you’re in perimenopause or you’re post-menopausal there is SO much valuable information shared in this Exploration.
Our conversation is available to watch as video, or you can listen to just the audio and there’s a transcript available too.
You have the option to read or listen to the other Explorations too, whatever’s most useful to you. Click the button to find the posts.
*Don't forget you have a BONUS course*
And full subscribers get my course, Exhale – a beginner’s guide to meditation for overthinkers, for FREE! Details for how to access it are in the new Bonuses section here.
Accountability thread 14-18 April
What do you want or need to do this week? It could be anything like:
make progress on a course you’re studying
stretching each morning
cleaning out a cupboard
sending an email
making a phone call
or anything at all
Whatever you’re struggling to do – this isn’t just for work or boring chores, this goes for making space for what gives you joy and takes care of your mental, physical or emotional health too – accountability can help you to actually do it. And then you’ll feel so good for having done it.
So, click on the image below to find this week’s accountability thread and share what you want or need to tick off your list this week. By sharing it with our lovely Quiet ADHD Club community you can get encouragement as well as accountability, and celebration when you complete it.