In today’s fast-paced world, keeping track of tasks, goals, and daily responsibilities can feel overwhelming. That's where the Weekly Action Pad comes in—a powerful tool designed to help you take control of your week with intention and clarity. Whether you're a busy professional, a student balancing multiple responsibilities, or someone looking to structure your days more effectively, The Weekly Action Pad can help you stay focused and productive. Here’s how you can make the most of it. Create your master to-do list The first step to making the WAP work for you is to create your master to-do list. You can do this on pen and paper, in your bullet journal, or even in a Google doc - whatever works for you.  To be clear, your master to-do list is a list of EVERYTHING you have to get done (or you don’t want to forget). Importantly, don’t restrict your list to work tasks alone. In addition, include all your personal stuff. For example, I’ll write down things such as doctor appointments, food prep time, as well as errands, time with kids, and anything else that’s going to take my time.  The goal here is twofold. Firstly, this step will clear your head - so you can free up maximum bandwidth. It’s crazy how much I used to rely on my memory to remember stuff. I had no clue how much mental energy this stole from me. And when you have a lot to do, you want maximum headspace to tackle it, right?  Secondly, by writing down everything, you can make sure you plan everything. It’s a step in the right direction for work-life balance and self-care. Since using the WAP, my work-life balance has improved by a mile.  Identify the tasks you’ll complete this week Next, look through your master list and identify ALL the tasks you want to complete in the next seven days - and write them onto your Weekly Action Plan.  A good tip is to organize your tasks by PROJECT. For example, I have: A collection for different clients A collection for OTHER (generally one-off work projects) A collection for home You get the picture :-)  Instead of a disorganized list of unrelated tasks, you now have a sense of what you have to do for each of your projects/areas of focus. It’s a simple way to create a calmer, more organized mind.  Mark up your due dates  Not all tasks are completed equally. It’s the 80/20 rule where 20% of your effort will deliver 80% of your results.  I’ve found you’ll always be most productive and effective when you focus on the highest leverage tasks. The first step to identifying these is to mark on your DUE DATES.  With your deadlines listed on your WAP, you can get a feel for when you must complete each task. This is such a smart move! In the past, I used to forget tasks - then have to rush them at the last minute. This created so much stress and pressure. But with my WAP, I can organize my week and plan my time so I’m never rushing at the last-minute [unless I want to.]  Prioritize your tasks Next, use the PRIORITY column to identify how important each task is. I like to use:  TOP priority - I MUST do these tasks urgently (without fail, zero excuses!) IMPORTANT - Still important, but I have more leeway DELEGATE - these are tasks I want to get done, but someone else can do them for me.  DUMP - on reflection, these tasks don’t move the needle and I can scratch them off my list This simple exercise helps you get clear on what tasks will make the most impact on your goals and your life.  In the past, I used to work through my list from top to bottom or I’d focus on the low hanging fruit because I wanted my list to look shorter! The problem with this approach is the most important tasks just didn’t get done.  But figure out your priorities and you can end each day feeling in control and accomplished - even if you only achieved a handful of items.  Estimate timeframes Have you ever completely over-estimated how much you can get done in a day?  Me too!  In the past, rather than making a list that felt achievable, I’d make a list that would make me feel accomplished. The only trouble was, by lunchtime it was clear there wasn’t a chance I’d work through everything - and so my motivation and enthusiasm plummeted.  TIme estimates ensure you don’t set yourself up to fail.  Simply write down how many minutes you think each task will take (don’t worry if you’re wildly wrong in the beginning, this is a skill you will sharpen the more you do it.) Then when it comes to planning your day [Step 6] you’ll be able to take better decisions about when you do each task. You wont overbook yourself and you will get more done.  E/N/D Formula Have you noticed how some tasks energize you, other tasks drain you, and some tasks have no impact at all?  This awareness is at the heart of the E/N/D formula. When you know which tasks:  E - energize D - drain N - neutral  Use these categories and you can make better decisions about when you plan to do each task.  For example, if you know that writing a blog post energizes you, you can schedule this task for the post-lunch slump. Similarly, if you know calling your accountant will drain you, schedule this task for when you have high energy.  It’s a simple categorization that boosts your productivity - significantly.  Plan your day Here’s where your WAP gets really interesting.  With your tasks categorized into due dates, priorities, time estimates, and energizing capabilities, you can plan each day far more intentionally.  Forget picking a task at random!  Instead, you’ll find it easy to pinpoint the task you need to do now, next, and later.  Priorities keep the needle moving  Due dates ensure nothing is late or forgotten  Time estimates help you maximize your time and squander fewer minutes The E/N/D formula helps use your energy wisely for maximum impact   Finally, don’t forget to celebrate your successes! Use the Weekly Action Pad to note your achievements, big or small. Recognizing your progress is crucial for maintaining motivation and building positive momentum for the week ahead. The Weekly Action Pad is more than just a to-do list—it's a strategic tool that helps you prioritize, focus, and manage your time effectively. By following these steps, you can transform your week from chaotic to calm, ensuring that you stay on top of your responsibilities and make meaningful progress toward your goals. Are you ready to take control of your week and boost your productivity? Grab your Weekly Action Pad today and start planning for success!

Explore the ultimate reading list recommended by our CEO, offering insights and perspectives from successful CEOs that can inspire your own leadership and personal journey.

Did you know there’s a technique that can give you all the benefits of a full night’s sleep without all the zzzzzs? 

The technique is called Non-Sleep Deep Rest (NSDR)

When you struggle to focus or you’re scrambling to remember things, you waste time. You end up running around in circles, faffing over small tasks, and struggling to make decisions. Sound familiar? 

Fortunately, there’s a way to calm the chaos - become a note-taker!

Have you ever caught yourself doodling in a meeting, a lecture or on a long phone call? Suddenly, you notice that the paper - or even napkin - in front of you is covered with random squiggles, drawings, or doodles?  If so, you’re not alone. According to a study by Faber-Castell Corp, 75% of Americans doodle occasionally, and one in four doodle at least once a day. Turns out that doodling [or art therapy] is a common habit.  In fact, doodling was favored by occupants of the Oval office. Did you know that 26 of 44 US presidents scratched and scrawled? Roosevelt doodled animals and children, JFK preferred dominos and sailboats, and Reagan frequently drew cowboys and footballers.   Despite celebrity advocates, doodling is a habit that sometimes gets bad press. Did you ever get called out by your teacher for doodling instead of paying attention? Doodlers have been accused of being aloof or distracted, but that isn’t necessarily true.  Science is discovering that doodling and art therapy can be beneficial - for a number of reasons including improved focus, stress relief, and creating.  So stop feeling guilty for your doodling habit!  In fact, feel free to doodle some more because as these FIVE benefits suggest, there’s plenty to be gained from releasing your inner artist.  1. Improves memory & concentration. Doodling has been scientifically proven to improve the retention of information as well as enhance focus and concentrate on the task at hand.  For example, a 2009 experiment by psychologist Jackie Andrade found that doodlers recalled 29% more information than non-doodlers.  Scientists are still discovering why doodling can improve memory, but it might be linked to the way that doodling maintains alertness. Doodling keeps you from falling asleep. Instead of drifting away, doodling maintains a degree of awakeness, which can promote retention.  What’s more, doodling can give your brain a break when it feels overworked, helping the brain to stay engaged instead of losing interest completely.  In short, that doodling habit could actually empower you to be more productive. If you can inspire yourself to get more done in less time, you create more space in your life for the things you desire, but somehow never quite get around to doing.  2. Fosters creativity, idea generation and problem solving. According to Sunni Brown [the author of The Doodle Revolution], “When you doodle, you are lighting up different networks in the brain and engaging different information”. As a result, sketching and scribbling can help trigger those lightbulb moments of creativity and insight where you come up with an idea or find a solution to a problem. Doodling can also help you tap into your subconscious. In turn, you can access different thoughts and memories, creating new connections and innovations. You can explore ideas, solutions, and possibilities.  Remember, creativity is a currency.  In the words of Jim Rohn, “Ideas can be life-changing. Sometimes all you need to open the door is just one more good idea.” If doodling can open the door to a game-changing idea, this habit could pay dividends in so many areas of your life.  3. Art therapy reduces stress and anxiety. The rhythmic and repetitive motion of drawing elicits what Harvard cardiologist Herbert Benson identified as the ‘relaxation response’. By synchronizing the hand and eye—thereby allowing the coordination of body and mind—doodling can become a calming, mindful, and meditative experience. In addition, in a world of hyper-stimulation where we are bombarded with information 24/7, doodling can offer an escape into the world of your imagination.  In the words of Einstein, “The true sign of intelligence is not knowledge, but imagination.”  In addition, doodling can help us feel more present. Instead of worrying about the past or the future, doodling brings you into the now. When you feel deeply connected with the moment, you feel more connected to you. This elevates your sense of empowerment and control over your life which can also help reduce stress and anxiety.  4. Doodling helps process emotions. When you’re frustrated, anxious, or depressed, it can be difficult to convey those feelings in words. But an image might come to mind that describes your feelings, helping you translate them, recognize them and address them.  You know the saying, “a picture is worth a thousand words”.  When emotions are unexpressed, they remain suppressed. This suppression can create more inner angst, frustration, or even anger. By allowing our emotions to be expressed visually, we create an external outlet. When emotions flow, they are free to move. In turn, we get to see what’s on the other side. We can create closure and even move into a new emotional state.  To discover more insights about the power of art therapy for unlocking emotions and cultivating self-expression, check out this podcast with Morgan Beard.  5. Makes you happier. Not only can doodling and art therapy make you smarter and more creative, research shows it can actually make you happier, too! (depending on what you draw of course).  Thai is because creativity is an easy way to feel brighter - maybe because it’s a form of self-expression that allows you to show what’s real for you.  So, get doodling!  With all the evidence suggesting that doodling is good for us, why not create more space for this practice in your life.  And if you want some inspiration for doodles to draw, the Doodle Deck has your back.  The Doodle Deck contains 50 art therapy exercises to awaken your inner artist and unleash your inner muse. Whether you believe you can draw or not, this deck guides you to your creative zone… and who knows where that could lead! Simply pick a prompt and doodle whatever comes to mind on the included sketch pad “There is no doubt that creativity is the most important human resource of all. Without creativity, there would be no progress, and we would be forever repeating the same patterns.” —Edward de Bono

Why do monster to-do lists inspire overwhelm instead of productivity?  It’s so frustrating. Just when you need to be able to turn it on and turn it up your brain has gone to sleep, you can’t think clearly, and your tendency to procrastinate has gone into overdrive.  Instead of churning through your list, you find yourself staring at the screen, brewing a million and one cups of coffee, and doing everything but the one thing you’ve got to get done.  ARGH! It’s a vicious circle too.  When you don’t get stuff done, you get further behind, which makes you feel more overwhelmed than ever.  So what’s the solution? How can you cut through overwhelm to reclaim your mojo and bring it on? We’ve got your back! Try one (or more) of these 10 ideas and you’ll soon be working away like a boss. 1. Take a deep breath!  When you can’t think straight and your thoughts are rushing at a million miles per hour, it’s virtually impossible to do anything but stress!  Breathing calms your mind so you can recenter yourself and free up space to think.  Simply take a few deep breaths and allow yourself to relax as you exhale. The weight to drop off your shoulders and you’ll remember you CAN do this. Remove some of the panic and suddenly your next steps will be a whole lot clearer.  2. Write down EVERYTHING you need to do.  When there’s too much to do it’s super hard to concentrate and focus. Your mind ends up jumping from one thing to another, your head is full of all the things you need to do, and there’s little bandwidth left to work.  You can boost your productivity by writing down your master to-do list. With everything out of your head and onto paper, you can see clearly what you’ve got to do. And with more space to think, you’ll get more done quicker.   3. Prioritize your to-do list. You can reduce the size of your to-do list instantly through prioritization. Your list may be long, but not everything will be urgent or important. There will definitely be things you can push to another day, give to someone else, or scratch off entirely.  Make your day’s workload manageable by identifying the things you HAVE to get done. This easy coding system will help. Look through all your to-dos and label them as a 1, 2, or a 3.  1 = Top priority. Something that must be done today (and by you) 2 = Still important, but can wait for another day 3 =  Delegate, outsource, or cross off your list altogether.  With your list organized in this way, you can see at a glance what you really have to get done. It won’t be as much as you think. We recommend the BestSelf Planner and our new Win The Day Pads. 4. Plan your day. With a finite amount of time and a series of tasks you must complete, you have to get smart with your time management for the day.  A prioritized to-do list isn’t enough because you’ll lose time to Parkinson’s Law. Parkinson’s Law states that work will expand to fill the amount of time you give it. So close those open windows by giving each task a start and end time and use those deadlines to keep focused. Estimate how long each task will take and schedule it appropriately using a tool like the SELF Journal. This practice will ensure you spend no longer than necessary on each task so you get more done in less time.  5. Eat that frog!   When planning your day, make sure you tackle your biggest most challenging task first - this is your ‘frog’. According to Brian Tracy (who wrote the book Eat That Frog), your frog is:  “Your biggest, most important task, the one you are most likely to procrastinate on if you don’t do something about it now. It is also the one task that can have the greatest positive impact on your life and results at the moment.” (p. 2) Here’s why you should tackle this task first:  • Even if you’re not tackling ‘that’ task, it’s going to steal your energy and bandwidth. You know how it is… if there’s a task you don’t want to do that has to get done it weighs you down! Far better to clear it asap so you can crack on with everything else. • Get that frog ticked off and you’ll clock up a big win. This will leave you energized and motivated and more likely to keep going so you can tick even more off of that huge to-do list.  • You have a finite amount of willpower. Try to ‘eat that frog’ when your energy and enthusiasm are low and it’s going to take you 10x longer!  6. Get started with one Pomodoro. With your frog identified, it’s time to take action.  But how do you get the ball rolling on a task that’s difficult, boring, or super long? The simple answer is you just start! And the easiest way to do that is with the Pomodoro technique.  This proven productivity practice inspires you to tackle your work in short, hyper-focused sprints. Set a timer for 25 minutes and get your head down. Resist the temptation to get distracted or side-tracked with your thoughts or the next thing on your to-do list and just double-down on the task at hand.  This technique works because you can always motivate yourself to work hard on something for 25 minutes. It’s only 25 minutes and then you can take a quick break!  Here’s the thing… Starting is the hardest part of any task. Get yourself moving and you’ll build that all-important momentum. Focus on getting out of the starting blocks and you’ll find it a whole lot easier to keep going all the way to the end of the task.  7. Focus on ONE thing.  With a lot of work to get through it’s tempting to try and multi-task - after all, doesn’t then mean you’ll get things finished faster.  Actually, no! When you multitask you’re not actually doing multiple things at the same time. Instead, your brain is switching from one task to another. This doesn’t boost productivity, it drains it. That’s because it can take up to 20 minutes for your brain to get back into a deep focus mode after a shift in attention. So set yourself up so you focus on one thing at a time. Turn off your phone, switch off notifications, and ensure you won’t be interrupted. You’ll whizz through all those tasks in super quick time!  8. Say NO. Are you the type of person who likes to keep other people happy? If so, you’ll probably find it hard to say no. It’s a problem because you end up putting yourself under additional pressure.  Give yourself permission to say no. Not only will you protect your own boundaries and time, but you’ll ensure you don’t hit the wall because you’ve taken on too much.  9. Ask for help.   You’re probably used to juggling a number of roles. Even if you get on top of your work to-do list, there’s not a chance you’ll get to take it easy when you get home! There’s always more to take care of. You don’t have to do it all alone. Asking for help isn’t a sign of weakness. Take some time to figure out what chores your kids can take care of? A little extra responsibility is probably good for them. What can your partner take off your to-do list? Is there a friend you can ask to sit the kids for a few hours so you can get on top of it all?  When you feel supported, it’s so much easier to push yourself to finish.   10. Appreciate yourself. When you’re feeling stressed and overwhelmed, it’s easy to beat yourself up for all the things you didn’t get to do (and all the things you should have done). But what does this achieve other than making you feel bad!  We’re often our own worst enemy. We forget how much we do on a day-to-day basis and how much we are able to hold together. So in the moments when you feel down, remind yourself who you really are.  Think about all the things you’ve achieved and all the things that happen because you show up every day. Shift your perspective by choosing to look at your situation through a lens of possibility and positivity and you’ll feel on top of it all in no time.  Remember, there’s always a way out of overwhelm.  Things are never as bad as you thought they were when you have the benefit of hindsight.  And somehow, you always manage to get it all done anyway!  So on those days when you feel bogged down and neck deep, remember you’ve got this. One step at a time, you have what it takes to turn that overwhelming to-do list into a series of dones. Self Journal Win The Day Pads BestSelf Planner

Are you quietly dreaming about your next vacation because you’re in desperate need of a break? If so, I hear you. Modern life can take its toll on us. When we’re hustling a never-ending to-do list while juggling a ton of roles and responsibilities, it’s easy to lose yourself.  When you’re stuck on the hamster wheel to nowhere and there’s no light at the end of the tunnel, it’s easy to think that a break is exactly what you need.  And you’re right -- it is.  But what’s more important is to figure out a way to prevent the burnout and exhaustion in the first place.  It’s what this blog will help you do.  Self-care can feel like an indulgence, but it’s actually an essential. Why do you think airlines inform you to put your oxygen mask on FIRST? It’s because you can’t give your all to anyone else (or anything else) unless you are nurtured first.  That’s why self-care empowers you to be, do, and have more.  Cultivate self-care practices and not only will you feel better in yourself, but you’ll be able to take on more, work though more, and give more of yourself to others.  What’s more, self-care doesn’t have to be reserved for those occasional spa breaks or vacations.  Instead, self-care is something you can (and should) do everyday - because when your cup is full, you can live your life to the full.  Here’s how...  1. Honor self-care  First things first… what’s your mindset towards self care?  Do you believe you deserve indulgent, protected, quality time for yourself -- or are you of the mindset that this is selfish and you should put the needs of others before you?  Truth is, you have a finite amount of energy to dish out each day. If you’re all ‘give, give, give’ then this energy will quickly become depleted. Before long, you won’t have the drive, motivation, or spark to give your best to others - in fact, you may resent how other people place demands on you.  It’s why you’ve got to put your needs first.  Remember, you represent the resources you have to create a life you love - so invest in those resources.  There are TWO key ways to do this:  Firstly, figure out what you love - what practices, rituals, and ‘indulgences’ make you feel good? What leaves you inspired, energized, and rejuvenated. Is it cooking, reading, thinking, nature, swimming - or simply lingering longer over your morning cup of joe.  There’s no right or wrong answer here. It’s just what’s right for you.  With your list written out, secondly, make time for the things you love.  Don’t leave this stuff to whatever minutes you have left at the end of your busy day or week. Instead, schedule protected ME time in your journal or planner. Make yourself a priority by allocating YOU time. It’s the simplest way to put your needs first while you cultivate a mindset that honors your self-care.   2. Meditation  Meditation is a simple, yet powerful way to use silence to quieten your mind and create distance from your repetitive thought loops and concerns.  You don’t have to sit for hours in a lotus position to feel the benefits (unless you want to!) Instead, 10 minutes of quality time can be enough to immerse yourself in calm and help you feel better about yourself and your day. Our mindfulness challenge makes meditation incredibly accessible and easy. With daily meditations that last as little as ten minutes, you can start to make meditation a daily self-care ritual. There’s a secondary side-effect too that feeds directly into your productivity.  Meditation also enhances your ability to concentrate - something that’s more important than ever in our fragmented, information rich age. Train your brain to focus on something like your breathing, and this skill translates directly into being able to concentrate on one task at a time. 3. Walking in nature Nature can be your greatest teacher - if you let it. Observing how flowers open, how trees bed down roots, and how water flows gives you clues as to how you can live your life in deeper harmony.  Walking in nature is restorative too. Getting out into the wild and breathing in plenty of fresh air can help blow away the cobwebs and give you a new perspective on life (and your problems). Walk barefoot on the sand, feel the grass underfoot in the forest. Marvel at the mountains, the lakes, and the rivers - whatever is close to you.  And that’s not to mention the benefits of exercise and movement for your health and wellbeing. Raising your heartbeat and breaking into a sweat helps to make your body stronger -- so you can be more resilient in the face of everything else that life throws at you.  4. Complementary therapies We hold a lot of tension and fatigue in our bodies - especially if we’re stressed or work a sedentary job. It’s the modern lifestyle. We sit hunched over our laptops, computers, or phones for hours at a time and wonder why we get headaches, back pains, and shoulder tension. It’s why therapies such as massage, reflexology, and aromatherapy can add so much to your self care routines.  These treatments help us connect back to our body’s and feel better in our skin. Great for stress relief and for alleviating tired and tense muscles, complementary therapies rejuvenate us in a more natural way.  Proven to have plenty of physical and emotional health benefits, there’s arguably nothing better than feeling experienced hands working away at those knots and tight spots.   As Hippocrates said, “The way to health is to have an aromatic bath and a scented massage every day.” 5. Journaling  Busy, stressful lives lead to overactive minds.  Yup, each day you have countless thoughts - many of which are repetitive thought loops. When your head is full, and the thoughts are racing around, it’s hard to get perspective. Instead, you can worry unnecessarily as stress builds up.  Journaling is a great way to create space in your mind because it helps to empty your head and process your thoughts. When your head is clear, it’s a LOT easier to concentrate on your to-do list -- and get stuff done quicker.  Best of all, this is a practice you can make bespoke to you. For example:  ● Journal your thoughts - with a stream of consciousness practice● Write your way through a problem or a concern● Write a list● Even ask yourself a question Figure out what works for you, and make it a regular practice.  Thanks to our busy lives, self care needs to be non-negotiable, not something that waits until vacations and weekends.  It’s a simple, yet powerful practice that will help you get more done without burning out - so you can create a life you love.  What self-care rituals are non-negotiables in your life? What practices are you committed to scheduling into your life after reading this article? Take some time to consider this today. 

By Georgina EL Morshdy TLDR? Here’s a quick synopsis.  ➤ The ADHD brain is a disorder of executive function, NOT attention deficit alone. ➤ You can do practical things to refuel the executive function and boost focus and productivity.  ➤ These include:       • Using a physical planner - to keep tasks in your line of sight, so you don’t forget.       • Plan your time to track where it goes.       • Remembering CINU. Challenge, Interest, Novelty, Urgency      • Minimize distractions       • Take breaks and walks to refuel the executive function.       • Work in Pomodoros.  ---------------------------------------------------------------- If you have ADHD, you’ll know how challenging it can feel to get things done. Even when you intend to be productive, your mind can feel disorganized to the point that small tasks can feel impossible or overwhelmed. Founder Cathryn Lavery and COO James Bake both have ADHD. They learned how to work with their ADHD to make it a superpower rather than a hindrance.  With the help of some tools and techniques, you can make ADHD work for you too. Keep reading to discover how...  Redefining ADHD It’s a common misconception that ADHD means hyperactivity or an inability to focus. In fact, ADHD is more accurately described as a disorder of executive function, NOT attention deficit.  Executive function is the cognitive process that organizes thoughts and activities, prioritizes tasks, manages time efficiently, and makes decisions. In other words, if you can manage your ‘chaotic brain’, you can transform your curiosity, distraction, and multi-passionate thinking mind into productive outputs.  For example, it’s not uncommon for people with ADHD to have wild ideas and be great problem solvers - because of their ability to quickly switch their minds in a different direction. They can also be highly skilled at managing chaos and challenges because they’re used to changing directions rapidly and frequently.  So how do you go about managing your ADHD brain so you can boost productivity and performance?  Here are some tips to try:  1. Use a physical planner The ADHD brain doesn’t do object permanence well. When something is out of sight, it’s out of mind! This is why productivity apps can be less effective. Once you close them, you forget them - because they cease to exist. In comparison, a physical planner stays in your field of view. When you externalize your to-dos by writing them down, and you don’t forget them, which means they’re more likely to get done - on time. This is why the Self Journal is an excellent tool for the ADHD brain. Flexible, undated and customizable, you can start this physical planner at any time - no need to wait until the beginning of the year.  And with a day to a 2-page spread, your plans aren’t cluttered or chaotic. Instead, you keep what’s important NOW top of mind - helping you get more done.  2. Plan your time  A core purpose of the Self Journal’s daily page is to help you prioritize the most critical tasks first.  This sharpens your focus too - because you can see what needs to get done. In turn, you don’t allow too much detail into your day, meaning you’re less likely to get overwhelmed or stuck in the weeds. Hello, higher levels of productivity!  Another feature is the timeline. Use this to block out your day in bite-sized chunks. In turn, you’ll tell your brain what to focus on in any given time block. You can also use this feature to break big tasks into smaller, bite-sized bits so you don’t get overwhelmed [an important consideration for the ADHD brain]. There are other benefits to this way of working:       • Planning your time ensures you stay on top of your time.      • When you see where your time goes, it’s harder to squander it.       • Time blocking creates accountability - which sparks the incentive to get stuff done.      • You can check tasks off as you get them done, creating a shot of dopamine to boost motivation and inspire you to keep going.  3. Capture thoughts & ideas as they show up An ADHD superpower is quick thinking and idea generation - because the mind wonders so freely.  You can leverage this skill by keeping a notebook close to your hand.  The Self Journal has a daily freedom page. This brainstorming free space is perfect for doodling and brain dumping ideas. With this free-flowing, unstructured space to do whatever you like, you can capture thoughts when they show up - so you don’t lose them through distractions.  Once written down, you can refer back to them later [because they’re in front of you].   Remember, you only need one brilliant idea to change your life! Grab your Self Journal here  4. Remember CINU A good model for motivating the ADHD brain is CINU, which stands for:       • Challenge     • Interest     • Novelty     • Urgency If a task or activity doesn't meet one of those four categories, someone with ADHD will struggle to do it.  In comparison, if something hits two or more of these categories, you become hyper-focused. This is why video games are such a big deal with ADHD brains - they hit the interest, challenge and novelty demand. You can artificially create this experience anytime you have a task to tackle that doesn’t check the CINU boxes. Here’s how:       • Set a timer to create urgency.     • Create interest when doing a tedious task [such as cleaning the house] by putting on a podcast.      • Explore new ways of doing something to infuse novelty. 5. Minimize distractions.  When you’re distractable, interruptions soon get overwhelming. It’s not unusual for the ADHD brain to have to start the same task over and over - which creates more stress and frustration [and wasted time].  You can mitigate this challenge by minimizing disruptions - so you can stay focused more easily. Suggestions include:       • Noise-cancelling headphones     • Silencing notifications on your computer     • Switching off your phone     • Telling people around you to leave you alone for a set amount of time     • Listening to ambient, calming music 6. Refuel the executive function  The performance side of an ADHD brain depletes quickly. You can boost productivity by refuelling the executive function, which increases mental skills such as memory, flexible thinking, and self-control.  Suggestions for boosting the executive function include:      • Take regular short breaks.     • Going for a walk.      • Reward yourself once you’ve achieved something.      • Leveraging self-encouragement such as affirmations.  7. Try working in Pomodoros The Pomodoro technique is a great way to infuse urgency and create a challenge as you complete your tasks [it’s a great CINU technique]. What’s more, it’s perfect for people who struggle to focus because you only have to sit tight for short periods before you can take a break.  Here’s how it works:  Pick your task or to-do Set a 25-minute timer Keep your head down until the timer beeps. Resist the temptation to do anything other than the task at hand. Take a 5-minute break to refresh yourself  REPEAT Take a 15-30 minute break every 4 Pomodoros.  ADHD needn’t keep you from your goals or your potential.  With the right external tools plus proven techniques, you can maximize your brain power to boost productivity and performance.  What’s more, if you learn to work with your ADHD, it could become a superpower. 

Perfect for planners, artists, creatives, goal-setter, and more, bullet journaling is a powerful journaling tool that offers multiple advantages. As a technique, bullet journaling combines mindfulness with planning, tracking, organization, note-taking, reflection, self-expression, and more. No wonder so many people have caught onto the craze!  Whether you want to transform your life, organize your work, or just have somewhere special to express and capture your creative ideas, bullet journaling can work for you.  And in our chaotic, unpredictable world, not only can your BuJo help you stay on top of all of life’s expectations and responsibilities, it can help you to manage stress and anxiety too because your BuJo is an easy and effective way to find clarity, which naturally helps you to feel more composed and in control.  To kick-start your new journaling habit, try these 5 quick-fire BuJo practices to try today… 1. Use a key Creatives love bullet journaling because every page is a blank canvas that can become ANYTHING you desire. Unlike a templated journal, [like the Self Journal], bullet journals are blank meaning they offer ultimate flexibility. You’re free to track, plot, reflect, and capture anything you like - in whatever way you like.  Keys are a useful way to help you navigate your unique bullet journaling style. Your key is like a series of shortcut keys - each symbol indicating a different item. For example, a dot could mean an appointment or a circle could mean a task. You can draw your key, color your key, or even use stickers - as with everything bullet journaling, the only limitation is your imagination [and what works best for you, your style, and your life].  2. Make regular entries While anything goes in your bullet journal, it pays to identify some recurring spreads that you want to keep. If you aren’t used to journaling, it’s easy to forget to keep your journal updated. This is where something like a weekly spread or a habit tracker comes into play.  Take daily action, and you’ll soon find it’s a habit that becomes second nature and the true benefits of a BuJo will soon be apparent! In terms of what spreads to keep, there are so many ideas to try. From date night ideas to financial tracking to mood boards, with a bullet journal, you can monitor, track, and reflect on anything that’s important to you.  3. Think big The flexible nature of bullet journaling means it can be tricky to know how or where to start. Rather than focusing on daily tasks, start by jotting down monthly or fortnightly entries. Often, we deem things which occur less frequently as more important, so you’ll feel a sense of relief by writing them down. In addition to this, monthly or fortnightly tasks often give us daily or weekly tasks we need to complete in anticipation. Once you start recording monthly events, for example, you’ll find your daily and weekly schedule begins to fill up too.  4. Treat yourself to accessories Bullet journaling is a stationery lover’s dream! If you want a good excuse to stock up on some more supplies, your BuJo is your permission slip. Armed with colored pens, markers, pencils, stickers, or washi tape, you can add authenticity and personality to your journal and make it as unique as you are.  If you want to get into lettering and create spreads that are ‘Instagrammable’, you’ll even find templates that can help you write beautifully.  Bullet journaling is a fun way to express your creativity and wake up your inner artist.  So get yourself stocked up - and see what magic you can create.  5. Choose progress over perfection  A pristine, new journal is undoubtedly a sight to behold but it shouldn’t stay that way for long. If you’re spending time trying to ensure your bullet journal looks perfect, you probably aren’t getting much use out of it. Make your journal your own by doodling, scribbling or enhancing it any way you choose! After all, perfectionism is just another form of procrastination!  Remember, there is no right or wrong way to approach your bullet journal. No spread is better than another. As long as you are getting out of your practice what you want out of your practice, you’re onto a winner.  Get Started with Bullet Journaling Ready to get started with a BuJo practice? If so, here are some resources to get you going.  The Scribe notebook is perfect for bullet journaling. You’ll love to create on the premium, dot-grid, fountain-pen friendly paper.   Bullet journaling templates. A selection of over 20 templates to either trace over or stick in. An easier way to enhance your BuJo practice without the stress of the blank page.  Bullet journal spread ideas. Split over 12 categories, this list of bullet journaling ideas will keep you busy for many journals to come!