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I discovered the idea of dressing up, washing up, and taking care of yourself as if you were going out, even if you’re just staying on the couch, during the pandemic. It works incredibly well for me because, many times, it actually motivates me to go out, even if just for a moment. And when it doesn’t, I don’t feel like I’ve been stuck at home all day.
My partner came back from a work thing, looked around the house, asked what I was eating, goes "nope" and immediately went to the grocery store and got easy, healthy snacks. A bag of cheese cubes, a bag of mandarin oranges, some pre done lunches, protein granola bars etc. So fucking helpful
In case anyone is like me and really needs that separation of work and rest spaces, but likes to rest by playing video games and can't afford both an office and a gaming room, I have found playig around with plants and lighting to be really helpful. I have a few different lighting options and a dedicated plant set up for each context and that has helped me actually unwind while gaming, even if I am technically still in my workspace.
Wooooooow! Great idea! My bedroom is also my paining room. Or my desk could be work, but also gaming, etc. I’ll have to think about how to utilize your idea to change it up.
Omg I would like to see a picture of your set up!! I need ideas and your solution encompasses what I'm looking for! I forget if Haley has a Discord? I love living in my spaces.
I had this issue the other day, I wanted to relax by journaling but it was also in my desk, what helped me was that I went and made myself a cup of tea and it helped to change the vibe. Sometimes I also light a candle.
also: get your blood levels checked! I lived with burnout and low energy for so long and blamed myself for not getting better, only to realize that my iron and vitamin D levels were way too low
@@megskig6453 I checked on the NHS and it's called a full blood count test or complete blood count test. They will find out how many red blood cells u have. I got my results like 2 days later and was a quick process. If u have these symptoms it could be worth a check tiredness and lack of energy shortness of breath noticeable heartbeats (heart palpitations) paler than usual skin headaches (I'm not a doctor this is just info from the NHS lol)
I personally used to get funny turns where I felt like I was gonna faint, was brought on from standing. I also got overheated quicker then others which brought it on. I originally got diagnosed with presincope (pre fainting condition) then thought it may be pots but nope!
Mornings are really hard for me! Between the ADHD, autism and especially fibromyalgia, mornings are slow and I need at LEAST 2 hours to function. I've been trying to implement a morning and night routine bcs routine is important, but it takes a lot to get to "autopilot" routine with ADHD (despite my autism craving it 😅) and it may still not even happen after doing it for 30 consecutive days! Something I did that helped was having morning and night routine options, which I have written and posted nearby where I start those routines. They rank from minimal effort to ideal routine, and it makes me feel a lot better having a guide and feeling like I'm still accomplishing my routine bcs I have it written down as an option, even if I'm only able to do the minimum.
Also having vibrating alarms instead of sound alarms for my night routine reminder really helped on a sensory level. I found I have to actually let them ring, and not dismiss them when I see it's 10 minutes before it's supposed to go off bcs then I tell myself "oh I got plenty of time" or "ok so I'll go do this in 10 minutes", when actually no, I need the alarm to ring in order to start the transition into the next task.
@@alexinatree agree 100% ! I use the smart alarms of apps, the TIDE app or Insight timer, or RISE sleep or ENDEL, they all offer a custom alarm, that „rings“ for longer and eases you into waking up…like churchbells, dogs barking, nature sounds, etc.
@@alexinatree I just automatically get irritated at alarms now. I have a medication alarm daily in the morning and in the evening and I have to force myself to do them as soon as I notice them or I'll snooze them endlessly and never take my meds (not good).
recently ive been figuring out my brain and when you said that we wake up and start our day with a dopamine deficit, that explains SO much.... thank you
I've realized some time ago that in France, what counts as breakfast food is things you don't need to cook. Bread, fruits, cereals, yogurts, whatever. The only thing we heat up in the morning is the drink (coffee, tea, ...) (and toast if you want your bread warm). And since I struggle a lot to find the energy to cook in general AND I struggle a lot to get started in the morning, as I'm searching for the right breakfast for me, the rule I've given myself is to stick to non-cook food. Because I'm not going to get anywhere if I add steps to my breakfast, and getting a pan out definitely counts as adding steps. I've not yet found the perfect breakfast for me, but at least that rule allows me to almost always eat in the morning, which is a good beginning.
When you said you would stay up late, sleep late, scramble to leave, I felt that. I historically hate waking up early but sometimes I just kind of am and I squander it. I should make a coffee and do something nice sometime
yo the spotify thing, i just tried it this morning i LOVE IT its like the novelty you get from scrolling bc theres new songs but without the zombie vibe of staring at a screen and getting stuck there
One tip that I have is to get a teasmade - an alarm clock that makes tea for you! I inherited a vintage teasmade and, when I realise my morning routines have gone out the window, I'll set it up the night before to go off with my other alarms. It's in the kitchen, so, to turn the alarm off, I HAVE to get up and walk to another room - but it then means I have a teapot ready to go, and can just spend a few minutes journalling while drinking tea. Like Hayley said, it takes the thought out of doing something nice for myself.
Thank you for reminding me to eat:) I have a med I have to take an hour before I can have food or coffee, so I spend that time drinking water and gently moving my body. I have arthritis in my hips so I can't just go straight into a walk, stretching and moving to music really helps a lot
im autistic and have adhd and the most helpful thing for me is getting up and grabbing something to eat, i have chocolate croissants already made so i dont have to make them and its just so helpful
Or some sort of breakfast biscuit helps too, an easy little pack to eat and you can tack it on the go, drinkable yogurt(Greek tends to have more protein like Chobani complete) can work too, and there should be dairy free versions too.
the Spotify Daily Drive tip is actually going to be so helpful for me!! I tend to be on my phone first thing in the morning and I’m not gonna lie it makes me feel TERRIBLE, and the combo music I like + daily news feel soooo good and refreshing to wake up to💗💗
this feels very validating to hear especially with my own experiences with burn out. it's also good to hear those things that i missed and set me back in my burn out with ways to help resolve them.
She didnt mention it in the video but she has another video on the different types of rest which i found to be so helpful! Its not just sleeping and doing nothing!
Waking up has been a *struggle* for most of my life. It's important my routine starts slow, stays cozy, and I have chances to choose what I'm going to do (PDA, hooray). I work early in the mornings, so I really only have about an hour to get everything I need to do done. It's super helpful to have a deadline for my routine though!! I have a "wake up" alarm and a "get up" alarm 30min later. At the time of my wake-up alarm, my phone automatically launches the NYT games (Wordle, Sudoku, etc). I'll switch on some soft lights then do those games, drink water, and snuggle my cat in bed until my "get up" alarm goes off (physical alarm clock across the room). Then I boil water, toast a bagel, get dressed, and do a quick face wash all at once and as efficiently as possible. It gets me moving around the house and lets me chose how I want to do things. When everything's done, I'll relax while eating and drinking my coffee for 20-ish minutes, then brush my teeth and go. I still get to do all the fun stuff like read, practice piano, and whatever else after I finish my morning shift
I am moving house, leaving a job that I should have loved but have been extremely disappointed by and juggling all the extra things that come along with that job (extra research, training requirements), that I have stopped and realised everything else in life has dropped away. I've started bed rotting rather than getting up in the morning and doing things I used to love like yoga and bouldering and walking. This video could not have come at a better time to catch myself before I start spiralling.
I love my alarm clock that wakes me up with gradual light. I think the brand is Philips. It starts gradually getting brighter over 30 minutes which gently wakes me up before i have to actually get up and the sound comes on.
Mornings are the worst for me even with the best intention.. I been meaning to get out for a walk but it ain’t happening. I have been getting out my pjs for the past 3 days and showering at night before bed.. getting in the shower can be impossible.. then I have a fight to get out and face the world.. I have sussed getting dressed hopefully one step a time I get there You are so relatable..
This was great. Thank you! FYI (not a criticism): I had great difficulty focusing on your voice because of the background music 🙂 The past several months I've been fine tuning my morning and evening routines (AuDHD, age 63), which incorporate pretty much everything you offer here. I don't use Spotify much. I created special TH-cam playlists for music and movement videos (both calming and energizing) and motivational podcasts to start my day and also wind down to prep for sleep. I finally broke the habit of scrolling through my notifications and checking emails on my phone first thing in the morning. Makes a huge difference in how I start my day. My playlists include: Morning Routines, Evening Routines, Morning Music, Evening Music, Wind Down Music, Feed My Soul Music, Daily Dose of Medicine, and Sleep Music. I need quiet instrumental music playing throughout the night to take my attention off my thoughts. I used to play 8-hour or longer videos but TH-cam now shuts them off after 2 to 3 hours. The music stopping wakes me up. I now set music videos to loop. My favorite sleep music includes: hand pan, piano, acoustic guitar, harp, and Native American flute. Also, when I'm not up for making breakfast my go-to is protein meal bars with no added sugar. I also carry one in my purse when I'm out of the house. Hydrating is also so important. Thanks again! 💖🙋♀️
Hi Hayley! I really enjoy your videos, but wanted to provide some feedback. I think adding timestamps to sections of the video, and adding some more text on-screen (like if you're talking about point 4, some text that says "4.
A protein drink (chocolate milk or yogurt drink) is so good for me in the morning cuz I struggle with eating early on in the day. Gets you protein to feel full, carbs for energy, all in an easy, tasty drink
I start my day with a handful of raw cashews as they help your body have the nutrients it needs to build dopamine!!! It seriously helps a ton and it’s a small amount of protein and fat to help me want to actually make breakfast
over the years ive found that practical self care is the most beneficial for burnout....doing things the night before like showering, picking out clothes, throwing a bagged lunch together, getting my work bag ready, etc. im not a morning person at all so taking care of myself the day/night before is always helpful!!! anything i can do to make the morning go smoother is worth it.
This sounds great, when im at my best i like to read in the morning and listen to spotify. I also find showering after work or the night before to save me in the morning. Especially when its winter and freezing cold.
My morning routine starts the night before. I make sure I have my clothing picked out, and my bathroom needs set out for the morning so that I can go to the bathroom (with no electronics) when I wake up to pee and can group together washing up, brushing teeth and hair, and getting dressed. Then I refill my water bottle while my breakfast is in the microwave and grab a second water bottle. Eat and take pills between bites of food (I have a lot of meds in the am, like 15 pills), and I put my water bottle and lunch I made the night before next to my work bag, which is by my charging station where I have my phone, laptop, watch, wallet, and keys. One last visit to the loo, stop at the coat closet for a jacket, grab everything from my charging station, and walk out the door. ...I also have "marker point" alarms for the morning. Like "hey, you should be finishing in the bathroom now", "you should be done eating"..
I'm feeling all of this! Thank you so much for making the content that you do! I've been binging you channel and you have so many great ideas to share!
Best routine ever! Take out all of the boring life responsibilities and replace those with pampering yourself. Love it, thanks for your help! Don't know why I didn't think of this hehe
I like playing minecraft when I have my coffee in the morning, It really recharges my dopamine and helps with autism burnout to do something creative in the morning. Been feeling the fact that I haven't had time for it lately due to routine changes
I made a chore list so I don't feed the cats and stuff every morning, partner and kids do it on a plan, so only 2 days in a week it is my job. but the music stuff is a very good idea.
Hayle I whant to thank you so much for you streams! you help me go through my last months of univescity now Iam graduated sinse two weeks! you channel has help me so much to improve my life and also be able to finshis what seems imposible at time at the cost of my mental and physical health, you are a treasure to the world!
This would explain why I need my two hours before starting anything! I have a problem with sleeping as well... and I only can change it if I wake up a little bit earlier ^^
My big tip is trying to avoid sugar/carbs (especially early in the day) - the sooner you have them, the sooner your body will crash and start to crave more. Focus on lean protein for your breakfast/lunch and your energy levels will be way better during the day 💪
I have 2 educational questions: 1. How much does an assistant cost? 2. How would one go about finding an assistant? Only experienced I seen an assistant is in the work place. I see personnal assistant jobs on indeed and what not but it's always for a cie, I also live in Canada for reference.
I don't have specific answers to these questions but it may be helpful for you to know that there is such thing as a virtual assistant (someone who works remotely but can still assist you with remote tasks and you can talk on the phone to get their support with stuff) and also that it's possible to hire some people to assist you with stuff only for certain hours of the week. so wouldn't have to be a full-time thing! you can probably search online for an assistant in your area and/or remotely :)
I think the more accessible option would be to get a cleaner for help cleaning around the house. In Belgium, there's an organization called "soins chez soi" (care at home) that offers "aides familiales" (family help) and "aides ménagères" (cleaning help). Bcs they're state subsidized, they have cheaper prices than private cleaners. They're often recommended to older people after a hospitalization or for older people to be able to continue living independently rather than going to a care facility, so you may be able to find something similar by calling a hospital near you and asking for at-home care services; or first googling "at home care services (your location)" if phone calls freak you out. I hope a fellow Canadian can give you some more location-based advice though! Best wishes!
What surprisingly worked really well for me is to start studying first thing in the morning. But with something very accessible like an App, Anki just 10 Minutes, because that makes me feel so amazing that it gives me enough dopamine to get up and start my day. Long morning routines didn´t satisfy me the same or give me the same amount of dopamine, because with studying I feel immediately productive and like I started the day the right way, that I wanna keep doing the like that. Plus morning routine afterwards already feels like a reward.
I’m a super introverted auDHD’er who is in the office 5 days a week doing the corporate masking dance (and wake up at 5am to take pubic transport to my job. Yuck). The burnout is killing me, but I can’t afford to leave my job. Instead I basically hide in my house and avoid as many interactions with people outside of work as humanly possible. And no, the isolation is NOT helping with the burnout 🙃
I'm currently allowing myself to have breakfast in bed, and so far it seems to be helpful! If I have my breakfast outside of bed I feel like I need to get ready before I can do that, and getting ready feels like too much. So I would lie in bed and ignore my hunger and just feel worse and worse. Instead I'm now doing this: My cat wants breakfast at a regular time (I've trained her not to be too bothersome before the alarm goes off, but once that goes off the expects food and she expects it right now). So I get up to give her breakfast, and go to the toilet. Then, once I'm already up and in the kitchen, I make breakfast (also making a warm breakfast has been super helpful to me). Then I bring that up to my room, and sit in my bed with youtube and breakfast. It's probably not ideal, but I'm eating at a reasonable time and I'm not sleeping in too much.
2 things, I immediately feel more energized after drinking my water(my finch app reminds me to drink it!) and also as someone studying some psychology to assist as a mental health worker(hopefully to be like your lovely assistant) We all need a personalized chart of Maslows "hierarchy of needs" Survival/Physiological needs, safety, love /belonging, self-esteem, self actualization:) Even just one of each on a low energy/burnout day is helpful... sometimes as an introvert even hoping on a discord bubble with others is helpful.
I also isolate a lot when I'm not feeling emotionally well, and it's definitely bad for me! More than a day or two of that is definitely harmful and not healing, personally. I'm not a social butterfly by any means, but hearing only your own words inside your own head for too long will drive anyone batty. If I can't meet a friend in person, I can video call or audio call (even if I can't actually talk during it), or go to a coffee shop or bookstore, or just walk around the block and remind myself that other people and perspectives exist in the world. There's a lot of options to not isolate, even if actually socializing seems hard!
Thank you for making this video and I'm glad to see you're taking care of yourself! For me I think the most important takeaway is that change is necessary I think. idk what to do about lighting since I'm not even sure what I find comfortable. I'm wondering if just the direct sunlight/brighter light is a good idea just in a similar vein to needing to be out of comfort clothes and dress up to be able to get started? idk, I don't even have more than a single light in my room so I guess I'll stick to spreading the curtains and drinking some coffee next to the window. And asking for help from friends feels impossible when I'm at my worst, but I'll try and I'll try to apply most of the other stuff too. Thank you.
Im a mom during the day and i work at night. I am starting this routine where i wake up before my kid (nothing crazy just anytime before he wakes up) and trying to take care of me first (my preschooler son is a night owl no matter what time he wakes up)
I can so relate to the food and planning... I recently bit the bullet and got meal service. It takes out a lot of executive planning associated with cooking/eating.
This video is SUPER helpful to me more than the other routine one but that’s says more about me. Anyway I just realized I’m sorta extroverted but I also isolate myself when I’m burnt out or overwhelmed which you have a good solution but I also have fairly bad social anxiety some days or some people are worse than others but it’s still a struggle, I would say something that helps me is talking or hanging out with someone I’m comfortable with or putting on a light hearted podcast (currently listening to a dnd one jrwi) it’s sorta like body doubling too.
I often see videos about ADHDers struggling to eat, but I'm the complete opposite. Eating becomes a coping mechanism for me when I'm in a bad mental state, and it usually turns into binge eating unhealthy food. Does anyone have any advice/videos for preventing binge eating while being burnt out?
You dont build dopamine through out the day you release it you start with a set amount after sleep, easiest way to think about it is a juicy lemon. Each action you take releases an amount of dopamine, squeezing the lemon. When you start the day doing highly stimulating actives like getting on your phone immediately you are juicing that lemon really hard so the less stimulating things like doing the dishes or making your bed dont hit as hard.
Great bit of advice? Eat whatever you want, when your not right. Doesn't matter what, in fact when your in a bad way, the worse the food is, the better. Youre giving yourself permission and not giving in to some misplaced guilt. My bad day wrong food, instant noodles, in the micro wave, if I can possibly manage, I cook frzn peas in the broth for 1min, before adding the ramen. The protein is sooo important for adhd, especially first thing. Another slutty breakfast, biscuits, yes, sooo wrong, soo right. We exist in a world of shame, this simple act of pleasure is therapeutic, its grabbing the shame by the thtoat and throwing it in the bin.
I kind of conditioned my brain to the light colour of my screens. For the last winding down activities on my phone or tablet in the evening I change to "eye comfort" (quite sepia) with minimal brightness. First thing in the morning ( first thing on screen) is turning up the brightness an switch back to blue. Feels like a little light shower.
I love this idea! To take it a step further, if you have led lights or a smart bulb, you can change the feeling of the light in your room while waking up, getting dressed, etc. Low, warm light makes me feel cozier/sleepier, but on the flip side you could find a color/tone/brightness that makes you feel energized! Also if you're at home as the sun is rising (I'm not), don't discount throwing open those curtains/blinds! Remember, you're an overly-complicated house plant and you need the sun.
This is the first of your videos I watched all the way through. In the olden days I would consider myself as ADD. But it seems it is now referred to as Inattentive ADHD. Your video would do well for non-ADHD'ers as well. I used to consider myself as introverted but in my old-er years I find myself as being an extrovert. It seems like you'd be a blast to hang with. Your "toy" would be awesome for a female but what is an old guy like myself supposed to do with it?? Unless it's being suggested to introduce it to my prostate. I wanna LMFAO but I can't. No how , no way. Not doing it. 😮 Been a sub for a minute. ❤ your videos. Keep'em coming. I'm gonna steal a line from another YT-er. Go drink some water. ❤❤❤❤❤
Very helpful tips I can see this helping a lot of people unfortunately for me I wake up at 5:30 am and have to be at work at 6:30 and it’s a 30 minute drive so if I wanted to do any of this I’d have to wake up at 4 am or before and that’s a hard pass😂. I still lived the video and will always support!
Right now, my job requires me to wake up and get on the road before the sun is even up and the cold temperatures aren't helping. I know that sleeping with my work clothes in the bed makes them warm to put on in the morning and that i think will help. But the cold still nakes it so hard to get up and get going. It would be worse for me if I took a later shift. Because then i can't get anything done. I can't get comfortable and be productive when i know i have to leave for work in a few hourse. And then after work, i have to spend hours recovering. So nothing gets done. When i get work out of the way, recovery time is shorter and i can be productive with the things i wanna do in the day. There are outside factors also affecting my wake up and general living
A lot of the tips here work really well for my depression. But when im burnt out my sleep is awful or I can't get enough and taking care of myself getting ready ect takes too many spoons sometimes or just too much executive function to feel any satisfaction. I will say the eat and drink something is big though
For me self sabotage is the worst, and I have tried multiple times to stick to the 'no phone at night' rule and failed. I often also end up scrolling for an hour in bed in the morning because of that. Does anyone have any suggestions for this?
I use Challenges Alarm clock! It's an app that lets you set challenges with your alarm to try and wake you up. I set my alarm to only turn off once I take a picture of my toothbrush, and I banned the snooze. Once you get the settings right it's a great way to help get you out of bed :)
I like your video. But I think that it would be even better if it was more structured, which I know from my own life with my brain damage can be hard if you're feeling burnout. But I still get your message with this video. So I hope you get out of your burnt out. All the best wishes from a small fan ❤
Guys im in a crisis:i figured it out that i need a routine but I also figured that the reason why I couldn’t get used to one is the executive function issue that comes with ADHD, so i kinda don’t believe in myself anymore to create a routine because of the amount of times that let myself down so i kinda dropped everything
I can't work from bed, as the wifi in my bedroom is rubbish. I need to work downstairs and plug my laptop into a wifi cable. Otherwise, I will use a desktop in the library. Even though I finished my MSc more than seven months ago, I still have unlimited library access.
Speaking of questions... Anyone has any ideas on how to deal with being an extrovert with severe social anxiety/socialphobia? 😅 I have a deep need to be around people, but it's such a struggle to actually motivate myself to go out because of that constant huge fear of judgement (I'm a gay goth living in a very homophobic and generally judgemental country, so no, most of the time the judgement is unfortunately not "only in my head").
My friends aren't willing to body double. I have an advert out for a P.a. but it hasn't been answered in 9 months. Is anyone willing to body double with me sometimes?
Jokes on you, I don't have any friends. Mornings are the easiest for me. I'm up and out of the house before anyone else is awake, so everything stays dark. I have alarms set for when I need to do things, so I get to play video games for an hour before I get ready. I force a glass of water before coffee, because I'm already thirsty anyway. It's like 45 minutes to get ready for work somehow, and I eat while I'm getting dressed, but there's very little effort required (which is good because I get so distracted with compulsive daily scripting I can't think).
Why is this scheduled for the evening (for me)? I would like to know in the morning, immediately get back on track and get all of my work done on a Sunday by hyper focusing on the thing I'm burnt out on.
these ungrateful people who expect helpful FREE resources exactly on their own personal schedule, that apparently creators should sonehow automatically know & base their content on 🙄🙄. Please educate yourself on the word "objectivity" & how to understand the world does not revolve around you, you'll become a lot more grateful, positive & happier
Guys, please don't get mad at me. I was being very sarcastic, and I am very grateful that this video is there at all and everything Hayley is doing. idk, I was just expressing frustration at myself for expecting too much of myself, and that is all that meant. Sorry for being incomprehensible and seeming rude. Info: I typed this late at night when I saw that this video was scheduled to release the next evening in my timezone.
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Signs up - what? How?
It doesn't work for me
It only offered the airvibe gift with whisperbullet purchase. How does the free whisperbullet giveaway work? 😆 thanks, Hayley!
It only offered the airvibe gift with whisperbullet purchase. How does the free whisperbullet giveaway work? 😆 thanks, Hayley!
@@that_girl_13-g3p check junk mail
I discovered the idea of dressing up, washing up, and taking care of yourself as if you were going out, even if you’re just staying on the couch, during the pandemic. It works incredibly well for me because, many times, it actually motivates me to go out, even if just for a moment. And when it doesn’t, I don’t feel like I’ve been stuck at home all day.
My partner came back from a work thing, looked around the house, asked what I was eating, goes "nope" and immediately went to the grocery store and got easy, healthy snacks. A bag of cheese cubes, a bag of mandarin oranges, some pre done lunches, protein granola bars etc. So fucking helpful
#goals
Ahh, that's so cute!!
In case anyone is like me and really needs that separation of work and rest spaces, but likes to rest by playing video games and can't afford both an office and a gaming room, I have found playig around with plants and lighting to be really helpful. I have a few different lighting options and a dedicated plant set up for each context and that has helped me actually unwind while gaming, even if I am technically still in my workspace.
Wooooooow! Great idea! My bedroom is also my paining room. Or my desk could be work, but also gaming, etc. I’ll have to think about how to utilize your idea to change it up.
Omg I would like to see a picture of your set up!! I need ideas and your solution encompasses what I'm looking for! I forget if Haley has a Discord? I love living in my spaces.
I had this issue the other day, I wanted to relax by journaling but it was also in my desk, what helped me was that I went and made myself a cup of tea and it helped to change the vibe. Sometimes I also light a candle.
also: get your blood levels checked! I lived with burnout and low energy for so long and blamed myself for not getting better, only to realize that my iron and vitamin D levels were way too low
lol this is so relatible cause I just found out I'm anemic
Can i ask what kind of blood tests you guys got?
@@megskig6453 I don't rlly know what they did, I think they checked for iron levels and smthn to do with hemoglobin lol
@@megskig6453 I checked on the NHS and it's called a full blood count test or complete blood count test. They will find out how many red blood cells u have. I got my results like 2 days later and was a quick process. If u have these symptoms it could be worth a check
tiredness and lack of energy
shortness of breath
noticeable heartbeats (heart palpitations)
paler than usual skin
headaches
(I'm not a doctor this is just info from the NHS lol)
I personally used to get funny turns where I felt like I was gonna faint, was brought on from standing. I also got overheated quicker then others which brought it on. I originally got diagnosed with presincope (pre fainting condition) then thought it may be pots but nope!
Mornings are really hard for me! Between the ADHD, autism and especially fibromyalgia, mornings are slow and I need at LEAST 2 hours to function. I've been trying to implement a morning and night routine bcs routine is important, but it takes a lot to get to "autopilot" routine with ADHD (despite my autism craving it 😅) and it may still not even happen after doing it for 30 consecutive days! Something I did that helped was having morning and night routine options, which I have written and posted nearby where I start those routines. They rank from minimal effort to ideal routine, and it makes me feel a lot better having a guide and feeling like I'm still accomplishing my routine bcs I have it written down as an option, even if I'm only able to do the minimum.
Also having vibrating alarms instead of sound alarms for my night routine reminder really helped on a sensory level. I found I have to actually let them ring, and not dismiss them when I see it's 10 minutes before it's supposed to go off bcs then I tell myself "oh I got plenty of time" or "ok so I'll go do this in 10 minutes", when actually no, I need the alarm to ring in order to start the transition into the next task.
@@alexinatree agree 100% ! I use the smart alarms of apps, the TIDE app or Insight timer, or RISE sleep or ENDEL, they all offer a custom alarm, that „rings“ for longer and eases you into waking up…like churchbells, dogs barking, nature sounds, etc.
That's a great idea!
@@alexinatree I just automatically get irritated at alarms now. I have a medication alarm daily in the morning and in the evening and I have to force myself to do them as soon as I notice them or I'll snooze them endlessly and never take my meds (not good).
ND people don't really build routines unfortunately. That executive dysfunction doesn't go away.
recently ive been figuring out my brain and when you said that we wake up and start our day with a dopamine deficit, that explains SO much.... thank you
I've realized some time ago that in France, what counts as breakfast food is things you don't need to cook. Bread, fruits, cereals, yogurts, whatever. The only thing we heat up in the morning is the drink (coffee, tea, ...) (and toast if you want your bread warm).
And since I struggle a lot to find the energy to cook in general AND I struggle a lot to get started in the morning, as I'm searching for the right breakfast for me, the rule I've given myself is to stick to non-cook food. Because I'm not going to get anywhere if I add steps to my breakfast, and getting a pan out definitely counts as adding steps.
I've not yet found the perfect breakfast for me, but at least that rule allows me to almost always eat in the morning, which is a good beginning.
When you said you would stay up late, sleep late, scramble to leave, I felt that. I historically hate waking up early but sometimes I just kind of am and I squander it. I should make a coffee and do something nice sometime
yo the spotify thing, i just tried it this morning i LOVE IT its like the novelty you get from scrolling bc theres new songs but without the zombie vibe of staring at a screen and getting stuck there
One tip that I have is to get a teasmade - an alarm clock that makes tea for you! I inherited a vintage teasmade and, when I realise my morning routines have gone out the window, I'll set it up the night before to go off with my other alarms. It's in the kitchen, so, to turn the alarm off, I HAVE to get up and walk to another room - but it then means I have a teapot ready to go, and can just spend a few minutes journalling while drinking tea. Like Hayley said, it takes the thought out of doing something nice for myself.
Thanks for providing actual tips and not just being vague ❤
Thank you for reminding me to eat:) I have a med I have to take an hour before I can have food or coffee, so I spend that time drinking water and gently moving my body. I have arthritis in my hips so I can't just go straight into a walk, stretching and moving to music really helps a lot
im autistic and have adhd and the most helpful thing for me is getting up and grabbing something to eat, i have chocolate croissants already made so i dont have to make them and its just so helpful
Also for the girlies who cannot eat in the morning the Carnation Breakfast essentials is a game changer
I just started doing this
Or some sort of breakfast biscuit helps too, an easy little pack to eat and you can tack it on the go, drinkable yogurt(Greek tends to have more protein like Chobani complete) can work too, and there should be dairy free versions too.
the Spotify Daily Drive tip is actually going to be so helpful for me!! I tend to be on my phone first thing in the morning and I’m not gonna lie it makes me feel TERRIBLE, and the combo music I like + daily news feel soooo good and refreshing to wake up to💗💗
Wow. I am shooketh!! I just had the hardest hit of burnout ever, and this is perfect timing.
Thank you!!!
What are your symptoms any pai
this feels very validating to hear especially with my own experiences with burn out. it's also good to hear those things that i missed and set me back in my burn out with ways to help resolve them.
This is so helpful… i feel so guilty because i literally cannot operate in the mornings but have SOOO much energy at night.
Yes it's the adrenal glands out if whack
Good tips! Thank you, I love the slow start of your day instead of trying to create energy by doing and trying hard.
She didnt mention it in the video but she has another video on the different types of rest which i found to be so helpful! Its not just sleeping and doing nothing!
Waking up has been a *struggle* for most of my life. It's important my routine starts slow, stays cozy, and I have chances to choose what I'm going to do (PDA, hooray). I work early in the mornings, so I really only have about an hour to get everything I need to do done. It's super helpful to have a deadline for my routine though!!
I have a "wake up" alarm and a "get up" alarm 30min later. At the time of my wake-up alarm, my phone automatically launches the NYT games (Wordle, Sudoku, etc). I'll switch on some soft lights then do those games, drink water, and snuggle my cat in bed until my "get up" alarm goes off (physical alarm clock across the room). Then I boil water, toast a bagel, get dressed, and do a quick face wash all at once and as efficiently as possible. It gets me moving around the house and lets me chose how I want to do things. When everything's done, I'll relax while eating and drinking my coffee for 20-ish minutes, then brush my teeth and go. I still get to do all the fun stuff like read, practice piano, and whatever else after I finish my morning shift
i really like this idea. thank you for sharing
I am moving house, leaving a job that I should have loved but have been extremely disappointed by and juggling all the extra things that come along with that job (extra research, training requirements), that I have stopped and realised everything else in life has dropped away. I've started bed rotting rather than getting up in the morning and doing things I used to love like yoga and bouldering and walking. This video could not have come at a better time to catch myself before I start spiralling.
12:36 people don’t acknowledge the privilege of having the support of a partner (it sounds wonderful to have that support!)
I love my alarm clock that wakes me up with gradual light. I think the brand is Philips. It starts gradually getting brighter over 30 minutes which gently wakes me up before i have to actually get up and the sound comes on.
Mornings are the worst for me even with the best intention.. I been meaning to get out for a walk but it ain’t happening. I have been getting out my pjs for the past 3 days and showering at night before bed.. getting in the shower can be impossible.. then I have a fight to get out and face the world..
I have sussed getting dressed hopefully one step a time I get there
You are so relatable..
This was great. Thank you!
FYI (not a criticism): I had great difficulty focusing on your voice because of the background music 🙂
The past several months I've been fine tuning my morning and evening routines (AuDHD, age 63), which incorporate pretty much everything you offer here.
I don't use Spotify much. I created special TH-cam playlists for music and movement videos (both calming and energizing) and motivational podcasts to start my day and also wind down to prep for sleep.
I finally broke the habit of scrolling through my notifications and checking emails on my phone first thing in the morning. Makes a huge difference in how I start my day.
My playlists include: Morning Routines, Evening Routines, Morning Music, Evening Music, Wind Down Music, Feed My Soul Music, Daily Dose of Medicine, and Sleep Music. I need quiet instrumental music playing throughout the night to take my attention off my thoughts. I used to play 8-hour or longer videos but TH-cam now shuts them off after 2 to 3 hours. The music stopping wakes me up. I now set music videos to loop. My favorite sleep music includes: hand pan, piano, acoustic guitar, harp, and Native American flute.
Also, when I'm not up for making breakfast my go-to is protein meal bars with no added sugar. I also carry one in my purse when I'm out of the house. Hydrating is also so important.
Thanks again! 💖🙋♀️
Hi Hayley! I really enjoy your videos, but wanted to provide some feedback. I think adding timestamps to sections of the video, and adding some more text on-screen (like if you're talking about point 4, some text that says "4.
A protein drink (chocolate milk or yogurt drink) is so good for me in the morning cuz I struggle with eating early on in the day. Gets you protein to feel full, carbs for energy, all in an easy, tasty drink
I start my day with a handful of raw cashews as they help your body have the nutrients it needs to build dopamine!!! It seriously helps a ton and it’s a small amount of protein and fat to help me want to actually make breakfast
over the years ive found that practical self care is the most beneficial for burnout....doing things the night before like showering, picking out clothes, throwing a bagged lunch together, getting my work bag ready, etc. im not a morning person at all so taking care of myself the day/night before is always helpful!!! anything i can do to make the morning go smoother is worth it.
The one thing that i think struck me the most is that i might need to rest. That it is ok! ❤
It’s not even funny how much I’ve needed this, thank you Hayley
This sounds great, when im at my best i like to read in the morning and listen to spotify. I also find showering after work or the night before to save me in the morning. Especially when its winter and freezing cold.
My morning routine starts the night before. I make sure I have my clothing picked out, and my bathroom needs set out for the morning so that I can go to the bathroom (with no electronics) when I wake up to pee and can group together washing up, brushing teeth and hair, and getting dressed. Then I refill my water bottle while my breakfast is in the microwave and grab a second water bottle. Eat and take pills between bites of food (I have a lot of meds in the am, like 15 pills), and I put my water bottle and lunch I made the night before next to my work bag, which is by my charging station where I have my phone, laptop, watch, wallet, and keys. One last visit to the loo, stop at the coat closet for a jacket, grab everything from my charging station, and walk out the door.
...I also have "marker point" alarms for the morning. Like "hey, you should be finishing in the bathroom now", "you should be done eating"..
I really needed this video for starting my week trying to do something different, thank you so much, Hayley! Blessed be.
I'm feeling all of this! Thank you so much for making the content that you do! I've been binging you channel and you have so many great ideas to share!
this video came at the perfect time THANK U
Applesauce pouches and yogurt pouches. Cutie oranges lunchables are a LifeSaver!!!!!!!!❤❤❤❤❤
Best routine ever! Take out all of the boring life responsibilities and replace those with pampering yourself. Love it, thanks for your help! Don't know why I didn't think of this hehe
I like playing minecraft when I have my coffee in the morning, It really recharges my dopamine and helps with autism burnout to do something creative in the morning. Been feeling the fact that I haven't had time for it lately due to routine changes
I made a chore list so I don't feed the cats and stuff every morning, partner and kids do it on a plan, so only 2 days in a week it is my job. but the music stuff is a very good idea.
Glad to hear your voice exists again lol
THANK YOU! But this was filmed before 😂😂😂
@ LOL well, I do hope you’re feeling better, friend! :)
Hayle I whant to thank you so much for you streams! you help me go through my last months of univescity now Iam graduated sinse two weeks! you channel has help me so much to improve my life and also be able to finshis what seems imposible at time at the cost of my mental and physical health, you are a treasure to the world!
This would explain why I need my two hours before starting anything! I have a problem with sleeping as well... and I only can change it if I wake up a little bit earlier ^^
My big tip is trying to avoid sugar/carbs (especially early in the day) - the sooner you have them, the sooner your body will crash and start to crave more.
Focus on lean protein for your breakfast/lunch and your energy levels will be way better during the day 💪
Thank you so much for this video Hayley, I really needed it ❤
I have 2 educational questions:
1. How much does an assistant cost?
2. How would one go about finding an assistant?
Only experienced I seen an assistant is in the work place. I see personnal assistant jobs on indeed and what not but it's always for a cie, I also live in Canada for reference.
I don't have specific answers to these questions but it may be helpful for you to know that there is such thing as a virtual assistant (someone who works remotely but can still assist you with remote tasks and you can talk on the phone to get their support with stuff) and also that it's possible to hire some people to assist you with stuff only for certain hours of the week. so wouldn't have to be a full-time thing! you can probably search online for an assistant in your area and/or remotely :)
I think the more accessible option would be to get a cleaner for help cleaning around the house. In Belgium, there's an organization called "soins chez soi" (care at home) that offers "aides familiales" (family help) and "aides ménagères" (cleaning help). Bcs they're state subsidized, they have cheaper prices than private cleaners. They're often recommended to older people after a hospitalization or for older people to be able to continue living independently rather than going to a care facility, so you may be able to find something similar by calling a hospital near you and asking for at-home care services; or first googling "at home care services (your location)" if phone calls freak you out. I hope a fellow Canadian can give you some more location-based advice though! Best wishes!
@alexinatree I already have cleaning/household covered ☺️, my needs are more outside of that, but thank you so much for your answer 🩷
@IsTheSkyUp Thank you so much for your answer! Because of it, I already got someone hired 🥳 thank you again 🩷
What surprisingly worked really well for me is to start studying first thing in the morning. But with something very accessible like an App, Anki just 10 Minutes, because that makes me feel so amazing that it gives me enough dopamine to get up and start my day. Long morning routines didn´t satisfy me the same or give me the same amount of dopamine, because with studying I feel immediately productive and like I started the day the right way, that I wanna keep doing the like that. Plus morning routine afterwards already feels like a reward.
I’m a super introverted auDHD’er who is in the office 5 days a week doing the corporate masking dance (and wake up at 5am to take pubic transport to my job. Yuck). The burnout is killing me, but I can’t afford to leave my job. Instead I basically hide in my house and avoid as many interactions with people outside of work as humanly possible. And no, the isolation is NOT helping with the burnout 🙃
I'm currently allowing myself to have breakfast in bed, and so far it seems to be helpful!
If I have my breakfast outside of bed I feel like I need to get ready before I can do that, and getting ready feels like too much. So I would lie in bed and ignore my hunger and just feel worse and worse. Instead I'm now doing this: My cat wants breakfast at a regular time (I've trained her not to be too bothersome before the alarm goes off, but once that goes off the expects food and she expects it right now). So I get up to give her breakfast, and go to the toilet. Then, once I'm already up and in the kitchen, I make breakfast (also making a warm breakfast has been super helpful to me). Then I bring that up to my room, and sit in my bed with youtube and breakfast. It's probably not ideal, but I'm eating at a reasonable time and I'm not sleeping in too much.
2 things, I immediately feel more energized after drinking my water(my finch app reminds me to drink it!) and also as someone studying some psychology to assist as a mental health worker(hopefully to be like your lovely assistant)
We all need a personalized chart of Maslows "hierarchy of needs" Survival/Physiological needs, safety, love /belonging, self-esteem, self actualization:)
Even just one of each on a low energy/burnout day is helpful...
sometimes as an introvert even hoping on a discord bubble with others is helpful.
I also isolate a lot when I'm not feeling emotionally well, and it's definitely bad for me! More than a day or two of that is definitely harmful and not healing, personally. I'm not a social butterfly by any means, but hearing only your own words inside your own head for too long will drive anyone batty. If I can't meet a friend in person, I can video call or audio call (even if I can't actually talk during it), or go to a coffee shop or bookstore, or just walk around the block and remind myself that other people and perspectives exist in the world. There's a lot of options to not isolate, even if actually socializing seems hard!
I’m literally struggling with this rnnnn, needed this video
Thank you for making this video and I'm glad to see you're taking care of yourself! For me I think the most important takeaway is that change is necessary I think. idk what to do about lighting since I'm not even sure what I find comfortable. I'm wondering if just the direct sunlight/brighter light is a good idea just in a similar vein to needing to be out of comfort clothes and dress up to be able to get started? idk, I don't even have more than a single light in my room so I guess I'll stick to spreading the curtains and drinking some coffee next to the window.
And asking for help from friends feels impossible when I'm at my worst, but I'll try and I'll try to apply most of the other stuff too. Thank you.
Im a mom during the day and i work at night. I am starting this routine where i wake up before my kid (nothing crazy just anytime before he wakes up) and trying to take care of me first (my preschooler son is a night owl no matter what time he wakes up)
love this so much, thanks for sharing!
omggg i love bellesa so much - thank u!!!
This video helped me get out of bed this morning, thank you! ❤
I can so relate to the food and planning... I recently bit the bullet and got meal service. It takes out a lot of executive planning associated with cooking/eating.
This video is SUPER helpful to me more than the other routine one but that’s says more about me.
Anyway I just realized I’m sorta extroverted but I also isolate myself when I’m burnt out or overwhelmed which you have a good solution but I also have fairly bad social anxiety some days or some people are worse than others but it’s still a struggle, I would say something that helps me is talking or hanging out with someone I’m comfortable with or putting on a light hearted podcast (currently listening to a dnd one jrwi) it’s sorta like body doubling too.
I often see videos about ADHDers struggling to eat, but I'm the complete opposite. Eating becomes a coping mechanism for me when I'm in a bad mental state, and it usually turns into binge eating unhealthy food. Does anyone have any advice/videos for preventing binge eating while being burnt out?
Same...ive gained sooo much weight by stress eating
Same 🫠
Any tips on building this sort of thing into my day and still getting up and out of the door on time and making it to school/placement
Great advice to ask for help! Thank you.
You dont build dopamine through out the day you release it you start with a set amount after sleep, easiest way to think about it is a juicy lemon. Each action you take releases an amount of dopamine, squeezing the lemon. When you start the day doing highly stimulating actives like getting on your phone immediately you are juicing that lemon really hard so the less stimulating things like doing the dishes or making your bed dont hit as hard.
Any advice on achieving this with a toddler? It’s a lovely routine, but not at all feasible with a 3 year old.
My fast healthy breakfast is: frozen veggies and cheese put in the microwave.
Great bit of advice? Eat whatever you want, when your not right. Doesn't matter what, in fact when your in a bad way, the worse the food is, the better. Youre giving yourself permission and not giving in to some misplaced guilt.
My bad day wrong food, instant noodles, in the micro wave, if I can possibly manage, I cook frzn peas in the broth for 1min, before adding the ramen. The protein is sooo important for adhd, especially first thing.
Another slutty breakfast, biscuits, yes, sooo wrong, soo right. We exist in a world of shame, this simple act of pleasure is therapeutic, its grabbing the shame by the thtoat and throwing it in the bin.
I think what I'm having most trouble at at the moment is wanting to do the things to feel better cause it feels like it's not gonna make a difference
I kind of conditioned my brain to the light colour of my screens. For the last winding down activities on my phone or tablet in the evening I change to "eye comfort" (quite sepia) with minimal brightness. First thing in the morning ( first thing on screen) is turning up the brightness an switch back to blue. Feels like a little light shower.
I love this idea! To take it a step further, if you have led lights or a smart bulb, you can change the feeling of the light in your room while waking up, getting dressed, etc. Low, warm light makes me feel cozier/sleepier, but on the flip side you could find a color/tone/brightness that makes you feel energized! Also if you're at home as the sun is rising (I'm not), don't discount throwing open those curtains/blinds! Remember, you're an overly-complicated house plant and you need the sun.
This is the first of your videos I watched all the way through. In the olden days I would consider myself as ADD. But it seems it is now referred to as Inattentive ADHD. Your video would do well for non-ADHD'ers as well. I used to consider myself as introverted but in my old-er years I find myself as being an extrovert. It seems like you'd be a blast to hang with. Your "toy" would be awesome for a female but what is an old guy like myself supposed to do with it?? Unless it's being suggested to introduce it to my prostate. I wanna LMFAO but I can't. No how , no way. Not doing it. 😮
Been a sub for a minute. ❤ your videos. Keep'em coming.
I'm gonna steal a line from another YT-er.
Go drink some water.
❤❤❤❤❤
Do you have a video one evening routine
Very helpful tips I can see this helping a lot of people unfortunately for me I wake up at 5:30 am and have to be at work at 6:30 and it’s a 30 minute drive so if I wanted to do any of this I’d have to wake up at 4 am or before and that’s a hard pass😂. I still lived the video and will always support!
Thank you for another interesting video. Don't know why but I found the music really distracting.
im a dude, but the ad was great, very funny
Right now, my job requires me to wake up and get on the road before the sun is even up and the cold temperatures aren't helping. I know that sleeping with my work clothes in the bed makes them warm to put on in the morning and that i think will help. But the cold still nakes it so hard to get up and get going. It would be worse for me if I took a later shift. Because then i can't get anything done. I can't get comfortable and be productive when i know i have to leave for work in a few hourse. And then after work, i have to spend hours recovering. So nothing gets done. When i get work out of the way, recovery time is shorter and i can be productive with the things i wanna do in the day. There are outside factors also affecting my wake up and general living
A lot of the tips here work really well for my depression. But when im burnt out my sleep is awful or I can't get enough and taking care of myself getting ready ect takes too many spoons sometimes or just too much executive function to feel any satisfaction. I will say the eat and drink something is big though
For me self sabotage is the worst, and I have tried multiple times to stick to the 'no phone at night' rule and failed. I often also end up scrolling for an hour in bed in the morning because of that. Does anyone have any suggestions for this?
I use Challenges Alarm clock! It's an app that lets you set challenges with your alarm to try and wake you up. I set my alarm to only turn off once I take a picture of my toothbrush, and I banned the snooze. Once you get the settings right it's a great way to help get you out of bed :)
I like your video. But I think that it would be even better if it was more structured, which I know from my own life with my brain damage can be hard if you're feeling burnout. But I still get your message with this video. So I hope you get out of your burnt out. All the best wishes from a small fan ❤
Guys im in a crisis:i figured it out that i need a routine but I also figured that the reason why I couldn’t get used to one is the executive function issue that comes with ADHD, so i kinda don’t believe in myself anymore to create a routine because of the amount of times that let myself down so i kinda dropped everything
I can't work from bed, as the wifi in my bedroom is rubbish. I need to work downstairs and plug my laptop into a wifi cable. Otherwise, I will use a desktop in the library. Even though I finished my MSc more than seven months ago, I still have unlimited library access.
Speaking of questions... Anyone has any ideas on how to deal with being an extrovert with severe social anxiety/socialphobia? 😅 I have a deep need to be around people, but it's such a struggle to actually motivate myself to go out because of that constant huge fear of judgement (I'm a gay goth living in a very homophobic and generally judgemental country, so no, most of the time the judgement is unfortunately not "only in my head").
"My routine was staying up as late as I could and waking up as late as possible before starting my day"
First of all
Stop pretending you're me.😅
My friends aren't willing to body double. I have an advert out for a P.a. but it hasn't been answered in 9 months. Is anyone willing to body double with me sometimes?
Removed youtube from my phone. It's been amazing and crazy.
Never had tiktok or insta so this was my only doom scroll monster
Do u get burnouts with medication?
I eat boiled egg with mayo in the morning
🥰🥰🥰
Jokes on you, I don't have any friends.
Mornings are the easiest for me. I'm up and out of the house before anyone else is awake, so everything stays dark. I have alarms set for when I need to do things, so I get to play video games for an hour before I get ready. I force a glass of water before coffee, because I'm already thirsty anyway. It's like 45 minutes to get ready for work somehow, and I eat while I'm getting dressed, but there's very little effort required (which is good because I get so distracted with compulsive daily scripting I can't think).
How is it daylight at 11pm 🤯
It is my sunlight alarm clock that you’re seeing!
your shirt underneath as a very nice collar
wait, you guys are able to read books??????
Why is this scheduled for the evening (for me)? I would like to know in the morning, immediately get back on track and get all of my work done on a Sunday by hyper focusing on the thing I'm burnt out on.
these ungrateful people who expect helpful FREE resources exactly on their own personal schedule, that apparently creators should sonehow automatically know & base their content on 🙄🙄. Please educate yourself on the word "objectivity" & how to understand the world does not revolve around you, you'll become a lot more grateful, positive & happier
Hey if that works better for you that’s lovely! You can implement a lot of this in your wind down time in the evening. :)
what does this comment even mean 😭
@@embaggins I’m thinking English just isn’t their first language. :) don’t think they meant anything bad
Guys, please don't get mad at me. I was being very sarcastic, and I am very grateful that this video is there at all and everything Hayley is doing. idk, I was just expressing frustration at myself for expecting too much of myself, and that is all that meant. Sorry for being incomprehensible and seeming rude.
Info: I typed this late at night when I saw that this video was scheduled to release the next evening in my timezone.