Health & Nutrition

One Thing Today: Start Small & Keep Going in 2021

New Year’s Resolutions don’t work for ADHD brains. But small changes — made with purpose and realistic expectations — can add up to huge change. Here is a plan for building healthy new habits in 2021 by doing or considering just one thing today.

Click on each image below for more support and resources corresponding to each day’s One Thing, and download the complementary One Thing Today calendar here. Check back each day for a new thing!

Day One: Ask a friend to share a positive memory of you. Reciprocate. additu.de/reclaim-you

 

Day Two: Walk for 20 minutes today. All good habits start somewhere. additu.de/big3

 

Day Three: Quell anxiety by choosing organization projects that require large gross-motor skills. additu.de/spark-joy

Day Four: Check for synthetic dyes in “healthy” foods like salad dressing and popcorn. additu.de/dyes

Day Five: Say no to an obligation that brings more stress than satisfaction. additu.de/pressures

Day Six: Exercise first thing. Take medication an hour later to maximize its benefit.
additu.de/exercise-first

Day Seven: That task you’re avoiding? Do one thing to advance it. additu.de/just-start

Day Eight: Truly listen to your partner — without interrupting or explaining — for 5 minutes. additu.de/listen

Day Nine: Disarm your brain’s fight-of-flight reflex by playing joyful music. additu.de/fight-flight

Day Ten: Use a hanging sweater stacker to hold 6 to 10 pre-selected outfits. additu.de/25-rules

Day Eleven: If you or your partner gets angry, stop the discussion. Go for a walk. Try again later. additu.de/push-pause

Day Twelve: If you or your partner gets angry, stop the discussion. Go for a walk. Try again later. additu.de/i-am-speaking

Day Thirteen: Tack up a Post-It that reads: “This will pass. Stay steady.” additu.de/cooped-up

Day Fourteen: Read “When: The Scientific Secrets of Perfect Timing” to explore your natural energy patterns. additu.de/energy

Day Fifteen: Set up an opportunity to praise your child by making an offer they can’t refuse. additu.de/praise-matters

Day Sixteen: Exercise routines stick when they make us smile. If you hate yoga, don’t do it. additu.de/move-happy

Day Seventeen: Move a worry out of your head and onto paper to see it objectively. additu.de/move-worry

Day Eighteen: Move tasks from your to-do list to your calendar or planner. additu.de/gsd

Day Nineteen: When anxiety flares, stop to name your emotion with compassion, kindness, and no judgement. additu.de/attention

Day Twenty: Have you lied to cover up a mistake? Shed self-hate by coming clean to someone you trust. additu.de/chronic

Day Twenty-One: Remember: 100 years from now, no one will know the difference. additu.de/self-hate

Day Twenty-Two: Hard-boil eggs for a high-protein snack that’s easy to grab from the fridge. additu.de/food-brain

Day Twenty-Three: Classify your clutter as friend (keep), acquaintence (keep temporarily), or stranger (remove).additu.de/just-stuff

Day Twenty-Four: Send a “thinking of you” text to 3 friends you miss. additu.de/connect-today

Day Twenty-Five: Take a fish oil supplement containing 800 mg of EPA, 400 mg of DHA, and 100 mg of GLA. additu.de/omegas

Day Twenty-Six: Ask yourself: What stops me from putting away the things I pull out? What destroys my good intentions? addiu.de/find-it

Day Twenty-Seven: Falling into negative headspace? Stop and list the day’s wins — however small. additu.de/self-defeat

Day Twenty-Eight: Stop cheating yourself out of deep, restorative sleep by hitting the snooze button. additu.de/rowdy

Day Twenty-Nine: Normalize emotions by acknowledging yours in specific terms — frustrated, annoyed, anxious — out loud. additu.de/model-emotions

Day Thirty: Give yourself permission to let something go if the fight is not worthwhile. additu.de/pick-battles

Day Thirty-One: Repeat after me: “I don’t need ‘fixing.'” additu.de/not-broken

More Help Tackling One Thing Today:

Updated on January 25, 2021

Leave a Reply