# 5-Day Awaken ADHD SuperPower Challenge ## Day 1 - Dopamine is a chemical messenger in the brain that plays a role in many bodily functions. - movement - mood - memory - motivation - People with ADHD are naturally low in serotonin level, norepinephrine and dopamine, which can naturally affect someone’s mood and energy. - [[Books - To Read]] - Dopamine Nation - Dopamine detox - (Detoxing from dopamine) - Dopamine detox can help you achieve goal and feel progress, which can become a super power over time! - The whole idea is being addicted to progress to achieve better things in life! - Dopamine detox is to: - Quitting junk food entirely. - Quitting social media. - Quitting gaming. - Quitting Netflix! Watching a show or movie. - Quitting watching porn. - Avoid consuming any entertainment and mindless stimulation! - In dopamine detox, you need to avoid consuming entertainment and non-productive stimulation, and do productive stimulating activities such as exercise, work, and completing important tasks such as achieving goals! - Dopamine detox can help you achieve goal and feel progress, which can become a super power over time! - Summary: - The key to managing ADHD is to have a dopamine detox. - Continuous instant gratification leads to a lower dopamine baseline. - Ability to hyper-focus on progress is what makes ADHD a superpower. - Homework: On nas.io record a video on main goal for being here and how to stick w/ it. ## Day 2 - Cheap dopamine = quick and easy sources of dopamine. - Fast food - Social media scrolling - Gaming - TV shows/series - Porn - Drugs - Instant gratification is toxic & unhealthy for ADHD minds. - Delayed gratification is healthy for ADHD minds. - Performing a healthy action before doing an unhealthy one may help with redirecting mental state. - The RESET framework - Recognize - Recognize what gives you dopamine and write them down. - e.g. junk food, online shopping, binge watching TV, porn, video games - Evaluate - Evaluate each activity to categorize them into three levels. - Level 1: Super spikes - High dopamine, requires no effort, (instant gratification) - e.g. junk food, online shopping, binge watching TV, porn, video games, drugs - Level 2: Moderately engaging - Can be productive in moderation. - e.g. educational YouTube, checking emails, gossip & drama, TV news, organizing folders/apps, researching ideas - Level 3: Requires effort - Long-term benefits, can leave you energized. - e.g. Producing content, walking, side projects, exercise, cooking - Ideas are cheap, execution is expensive. - Sanitize - Sanitize your environment by removing Level 1 & Level 2 triggers. - ADHD out of mind, out of sight. - Remove mobile games, online shopping, etc. - Blocking apps, change to gray scale. - Change notification settings - ADHD minds NEED to sanitize to succeed, because our minds are impulsive. - Change environment to be less distracting. - Make Level 3s visually accessible. - Eliminate - Eliminate Level 1s and Level 2s by replacing them with Level 3s - You can set rules for Level 2s, e.g. 30 min of educational YouTube. - But Level 1s MUST BE ELIMNATED for this dopamine detox to work. - Example of trading Level 1 with Level 3 - Junk food for cooking healthy foods - video games for drawing or writing - Binge watching for reading - Online shopping for side projects - Porn for quality time/meditation - Alcohol/drugs for meaningful connection - Limit Level 2s as these can become Level 1s - Track - Track your progress! - Consider using [[Self Development#Journaling|Bullet Journaling]] as a method to track progress. - 8 hrs a day of social media = 4 months of time spent idling. - False beliefs: - I don't have the willpower. - Reality: - You don't need will power, sanitize to add friction & ADHD mind will rewire itself. - Boredom is a sign that your mind is healing. - Fear: I'll just end up relapsing. - Yes you will but that's OK! - Only if you don't have a purpose or goal. - Next session we'll be provided a framework for identifying purpose. - Summary: - Cheap dompamine is a dopamine source without EFFORT. - R.E.S.E.T. framework to do a full dopamine detox at home. - MOST IMPORTANT for ADHD is to sanitize your environment BEFORE you start. - Withdrawal symptoms (e.g. boredom) means you're brain is healing. - Homework: Record video on nas.io - Share what you've identified as your Level 1 dopamine hits. - e.g. me developing an obsession with self-development and investigating ADHD/cPTSD. ## Day 3 - Pain & effort releases dopamine sustainably. - For example, "runners high". - Quote from Dopamine Nation: > With intermittent exposure to pain, our natural hedonic set points gets weighted to the side of please,such that we become less vulnerable to pain and more able to feel pleasure over time. - Dopamine baseline can be increased over time. - Effort based dopamine. To exchange Level 1s with Level 3s. - Dharma; your inner calling or life's work. - ADHD brains need emotional connection to be comfortable with pain & effort. - Had things feel easier when they are tied to something bigger - your purpose. - You will ALWAYS be emotionally connected to your purpose. - D.H.A.R.M.A Framework - Discover - Discover your passions. List out your 5-10 passions. - Examples: - Meaningful adventures. - Expressing oneself creatively. - Highlight - Highlight your strengths, list out 5-10. - Examples: - Creativity - Storytelling - Empathic - Assess - Assess what the world needs. - Ask yourself: - How can my passion and skills serve people? - What problems in the world resonate with me? - Research - Research opportunities where your passions, skills and contributions to others can generate sustainable income. - Passion + Strengths + What the world needs = Ideas that can generate income based on these items. - Map - Map out your vision & goals. - X through Y. - X is world needs. - Y is the opportunity. - Place your vision in an area to be viewed daily/regularly. - Visualization is one of the most important aspects for ADHD because out of sight, out of mind. - Act - Act on your goal, write your clear path & go. - Progress becomes addicting & offers a sense of personal success. - Summary: - Pain & effort increases baseline dopamine levels. - Emotional connection to purpose makes hard things easy. - DHARMA framework to find your calling in life. - Visualization is one of the most important aspects for ADHD minds. - Homework: - Share what you're passionate about & why they/it excites you. - For me personally this is reading/writing/journaling. Remember: **Writing Makes It Real!** ## Day 4 - The formula for ADHD transformation - The Big 3 - Guaranteed Success - 1) Mentor - Inspires & changes beliefs. - Offers a shortcut to success. - Answers your questions. - 2) Curriculum - Reduces **overwhelm** with **structure**. - Prevents decision **paralysis**. - Builds momentum with **microsteps**. - 3) Community - Creates a sense of **belonging**. - Provides peer **accountability**. - Becomes a safe space for **vulnerability**. - Its a universal formula for success. - It works: Every time - For: Everyone - In Every: Situation - There are 2 types of people in this world: - 97% choose to do things alone. - 3% choose to get help, assistance or support. - You have 2 options to make ADHD a super power: - Option 1: Do it alone. - Takes a lot of time. - Significantly more effort. - More energy required. - Risk of failure or quiting. - Option 2: Get help or support. - Fail-proof - ADHD Superpower Accelerator GOALS - Achieve a full 30 day detox. - Save you 6-8 hours of distractions. - Find your calling so you wake up fulfilled everyday. - Build health habits that stick permanently. - Achieve lasting focus, motivation & default procrastination. - Hyperfocus on progress and transform your ADHD into your superpower. - ADHD Superpower Accelerator - 8 Week live group mentorship w/ Eugene & Q&A with hosts. - Guiding you step by step. - Inspiring you and changing your beliefs. - Answering your questions. - Private "Supercharged Minds" Community - Daily motivation & accountability. - Supportive connections. - Real-time access. - Homework: - Imagine your life transformed. Tell us what would you achieve if you could fully harness your ADHD superpower. - Summary - A fail proof formula for ADHD success is the Big 3. - The Big 3 consist of a mentor, a curriculum and community. ## Day 5 - The Habits & Routines Hacks for ADHD Minds - Habit Stacking - The idea of stacking a new habit with another one. - Increase habits as you are successful with each of the ones you're performing. - ref: Atomic Habits - The Hack to build habits and routines for ADHD minds is to habit stack them. - Develop cues to stack habits. - ADHD easily forget and thus leads to demotivation. - 3 Simple steps to follow - 1. Be **specific** with the new habits, start small. - e.g. drink 500ml of water, 5 mins meditation, 20 mins walk, 10 min job. - 2. Habit stack them. Be specific with your cues. - Be precise, e.g. When I finish getting dressed I will do 5 mins of meditation. - After/Before **CURRENT HABIT**, I will **NEW HABIT**. - 3. Be **patient** with yourself. - It will be hard before it gets easy then it will become second nature. - As soon as you lose a day, don't worry, return to it the next day. - If you're fearful or concerned about not being able to follow through on the program on your own, consider the ADHD Superpower Accelerator. ## Day 6 - Designing the ADHD Lifestyle that works for you. - Timeblocking method - Not on/using calendar. - Write the tasks on paper. - From there take those tasks & block out the time to perform them. - e.g. 10 AM Workout - In utilizing timeblocking, you can perform without being overwhelmed. - Structure reduces overwhelm. - Timeblocking method to Design a Dopamine Detox Day. - What's more boring than Level 3s? - Having nothing to do, e.g. Level 1s. - Idle time is the worst for ADHD minds. - The goal is to have yourself timeblocked to keep yourself busy on productive tasks. - Setup your day to make sure there's **NO IDLE** time. - Do timeblocking for at least 10 mins in the morning or at night. - Reflect on your day. - TIP: Plot out what you did yesterday. - Identify the Level 1s within your day. - Fill the Level 1s with Level 3s. - For example: - ![[ADHD_Accelerator_Day_6.png|400]] - Remember if you're bored, you're healing. - Super important that you design your detox lifestyle. - Once Level 3s are locked in place, there's no idle time. - You let your brain do the rest of the healing. - 3 crucial pillars to optimize your detoxed lifestyle. - 1. Sleep - Poor sleep increases negative symptoms. - Makes dopamine detox difficult. - It will be more challenging to control your impulses.A - Stick to a sleep schedule and get at least 7-8 hours. - Create a sleep friendly environment, make sure it is dark and the temperature is 16-19C or 61-69F. - Don't use technology/social media prior to resting. - 2. Diet - Important to know what dopamine levels are in food. - Quote from Stanley: "Eat food like it's your medicine or you'll end up eating medicine life its food." - Consider how we look up side-effects for drugs/medicine but don't do likewise for the food we consume. - Stay away from, (ref: NOVA Food Classification): - ultra-processed foods. - Level 1 - processed foods. - Level 1 - processed culinary ingredients. - Level 2 (in moderation) - Do consume unprocessed or minimally processed foods. - Level 3 - Limit sugars & carbs, regardless of the level. - Sugar spikes your energy temporarily but the crash that follows can leave you feeling drained or distracted. - Opt for natural sugars from fruits or healthier snacks with balanced protein & fats. - Incorporate Omega-3 fatty acids. - Omega-3s are essential for brain health and can improve focus & memory. - Stay hydrated. - Consider intermittent fasting. - Some people with ADHD find that intermittent fasting improves focus by reducing the sluggishness that comes from digesting large meals. - 3. Movement - Makes dopamine detox feel much easier. - Find movement activities you enjoy, it doesn't have to be working out at the gym. - Examples: - Cardio - Strength & resistance - Sports & games - Adventure & outdoor activities - Fun & playful - Summary: - Timeblocking you day to decrease idle time - 3 pillars are sleep, diet & movement - Limiting sugar is important for detoxing.