EP. 15: The 6 External Changes That Transformed My ADHD - Simple Tools for Better Regulation | ADHD with Jenna Free

You can get your free ADHD Regulation Guide here - adhdwithjennafree.com/adhdguide

Chapters

00:00 External Regulation Tools for ADHD
03:45 Slowing Down Household Dynamics
07:01 The Power of a Calendar
09:43 Managing Social Media and Scrolling
13:28 The Importance of Breaks
16:58 Implementing Changes Gradually

Summary

In this episode, I dive into 6 external tools and strategies for managing ADHD, focusing on how to create a more regulated environment. I emphasize the importance of slowing down schedules, simplifying household dynamics, utilizing calendars effectively, managing social media use, listening to one's body for breaks, and implementing changes gradually. I share personal experiences and practical tips to help you find balance and regulation through external supports and strategies.

Takeaways

• External regulation tools can support internal regulation.
• Slowing down your schedule can prevent dysregulation.
• Simplifying household dynamics can create a calmer environment.
• Using a calendar is essential for managing ADHD effectively.
• Social media scrolling can exacerbate dysregulation.
• Taking breaks is crucial for maintaining mental health.
• Implementing changes gradually leads to better long-term results.
• Rest is as important as productivity.
• Finding balance is key to managing ADHD.

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