This week
Achievements
Movement
Mon / Wed / Thu — Walk to office
1.5 hrs each way. You've kept this up 6 months. This is your biggest win — protect it.
Friday — Dog walk, 30 min
After waking up. No decisions — Friday morning means dog walk. Full stop.
Sat & Sun — Light movement, 10–20 min
In your living room, right after breakfast. Plates down = stretches begin.
Eating rhythm
Protein-first breakfast
Add Greek yogurt, egg, or smoked salmon alongside your toast. Buffers the dopamine dip.
Pastry after protein, then walk
Order is everything: protein → pastry → 30 min walk. The walk blunts the sugar spike.
Greek yogurt at 3pm sharp
Scheduled, not spontaneous. Closes the afternoon boredom-eating window.
Water before snacking
ADHD brains misread thirst as hunger. Full glass, wait 10 min, then decide.
When boredom hits
Boredom ≠ hunger
Your brain wants dopamine, not food. Move for 5 min, change what you're listening to, or apply the 10-min rule before eating anything.