Happy 4th of July if you are in the US!
With ADHD we often have one of two kinds of days, either we struggle and muddle through the day hoping for some scrap of productivity, or we race through it entirely too focused on one hyperfocus or another. We seem to be all to aware of certain things, but painfully oblivious to others. I learned early in my ADHD journey about a powerful practice that has really helped me focus more on the right things throughout the day – Daily Intentions.
Intention is a game-changer for those of us with ADHD. I can’t tell you how many days I’ve spent feeling “lost in space”, but setting intentions has taught me how to set a positive direction, be aware of my purpose for the day, and align my actions with my values and plans. By taking the time in the morning to pause and reflect on what’s really important for the day, we can have more days that are “on track” instead of not – just by defining the track itself!
Here are a few specific ways you can see the impact of Daily Intentions in your days:
- Set the Tone: By setting a clear intention at the beginning of your day, you create a positive tone that shapes your mindset and influences your actions. It's like giving yourself a guiding star, allowing you to navigate distractions, prioritize tasks, and stay on track towards your goals.
- Increase Focus: ADHD can often make it difficult to stay focused and avoid distractions. However, when you set a specific intention for your day, you create a mental anchor that helps you stay on track. It acts as a constant reminder of what you want to achieve, helping you prioritize tasks and direct your attention where it matters most.
- Cultivate Mindfulness: Intentional living invites you to be fully present in the moment. It encourages you to engage with your actions mindfully, savoring each experience and bringing your best self to every task. This level of awareness not only enhances your productivity but also brings a sense of fulfillment and joy to your day.
To set a daily intention, start by finding a quiet space you can be comfortable in for a few minutes. Set a timer for 5 minutes and think about what kind of energy, attention, or presence of mind you would like to bring to the day. It could be related to your focus, tasks, listening, self-motivation, anything that you would like to focus on. Once you’ve collected your thoughts, turn that into an intention statement by starting with “Today I intend to…” and repeat it to yourself 5 times. Then, write it down somewhere you will see it often like a planner, post-it, or notebook that you will see throughout the day. Some people even like to send themselves a text with it and leave the notification on their phone throughout the day!
If you’re looking for ideas, here’s some examples from my book 31 Daily Intentions That Will Change the Way You Think About Your ADHD, which you can download for FREE by signing up to receive our email newsletter!
- Today I intend to simply make it through the day
- Today I intend to prioritize progress over comfort
- Today I intend to acknowledge the efforts of others
- Today I intend to remember all I have accomplished so far
- Today I intend to act with courage
Remember, every intention you set has the power to shape your day and transform your life. Start today to see the positive impact of daily intentions.