Week One: Getting Out of Autopilot​

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Home practices

  • Click here to download the weekly handout.
  • Click here to download a guided eating practice
  • Informal Practice
  • Pay attention to any easy/fun activity fully, once daily​ (write down and post your
    plan for yourself somewhere)
  • Formal Practice
  • Daily breathing practice​ (write down and post your plan for yourself somewhere and add a phone alarm too)
  • Try the mindful eating practice once this week.
  • Start to observe, non- judgmentally, how executive function impacts life
    An outline for getting started with something new around ADHD …
  • Let go of judgment​mental thinking (such as, I/he/she/it/they cannot ever …)
  • Write down tonight​ a manageable first step for your plan
  • Pick a time and place​ to get started
  • Set an alarm right now to remind you of your intentions​
  • Partner with someone ​(if possible)
  • Guided practice for week one: “Breathing Meditation”

    If you can start the day without caffeine or pep pills …

    If you can be cheerful, ignoring aches and pains,

    If you can resist complaining and boring people with your troubles,

    If you can eat the same food everyday and be grateful for it,

    If you can understand when loved ones are too busy to give you time,

    If you can overlook when people take things out on you when through no fault of yours, something goes wrong,

    If you can take criticism and blame without resentment,

    If you can face the world without lies and deceit,

    If you can conquer tension without medical help,

    If you can relax without liquor,

    If you can sleep without the aid of drugs …

    Then you are probably a dog. – Unknown