Your Morning RoutineHow to Unlock the Magic Power of Rituals

D uane Gordon, Pres identAt tent ion De f ic i t D isorder Assoc iat ion ( ADDA)

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I KNOW ADHD IS HARD

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BUT SUCCESS IS POSSIBLE

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Hate routines?

A routine is a series of actions

performed according to

a prescribed order.

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Or rituals?

A ritual is solemn ceremony

consisting of a series of actions

performed according to a

prescribed order.

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ResistanceYou're not the problem

OVERCOME YOUR

Stop "shoulding" on yourself Take no advice at face value

Do only what works for you

Experiment and evaluate

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A Cog in the MachineRoutines are part of a habit. A habit has a:

• Trigger• Routine• Reward

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A Cog in the MachineWill Durant, an American philosopher said: “…we are what we repeatedly do. Excellence, then is not an act but a habit.”

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RewardsFeed your dopamine addiction

Start with

PunctualPrepared

Reliable

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TriggersYou can use them. Or you can let them control you.

They’re What Makes You Go

Internal

Triggers

Uncontrollable External Triggers

Controllable External Triggers

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Routines and Rituals Don’t expend mental energy

with mundane busy-work. Routines and rituals move

you up the productivity pyramid.

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Reuse Rituals: Make it a Habit

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The Power of Rituals in Your Life

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The Power of Rituals in Your Life

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Rituals

Accomplish Anything

DESIGN YOUR OWN

Plan your morning/day/life.

Use triggers and rewards.

Start with one!

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Trigger Routine Reward

Alarm rings! Get out of bed. Needed to pee. Feel relief!

Feel hungry. Prepare breakfast and coffee. Put Thermos cap in bathroom sink.

Eating breakfast/reading. Feelsatisfied.

Alert rings. Stop reading and take shower.

Take shower. Follow shower routine.

Feel warm, clean, awake!

Exiting shower – why is the Thermos cap in sink? Oh yeah!

Turn on coffee pot. Put Thermos top near backpack.

Love the smell of coffee brewing.

Feel chilly. Get dressed. Choose what to wear? Or use prepared outfit.

Feel confident. Looking good!

What are your routines?

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The Power of Rituals in My Life

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Unlock and Unleash theMagic Power of Rituals

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