Empress

Constant stimulation (phone, noise, multitasking) = Keeps your body in a low grade stress state

Doomscrolling & overconsuming information= Trains your brain to expect chaos and urgency

Irregular sleep schedule= Disrupts your circadian rhythm and hormone balance

Caffeine on an empty stomach= Spikes cortisol and increases anxiety

Suppressing emotions= Stores stress in the body instead of releasing it

Overcommitting & people pleasing= Signals to your body that you’re never safe to rest

Lack of sunlight & nature= Dysregulates your internal clock and mood

High intensity workouts every day= Keeps your nervous system in fight or flight

Negative self talk= Your brain doesn’t know the difference between thought and reality

Eating in a rush or stressed= Impacts digestion and signals danger to the body

Not taking breaks / constant productivity= Prevents your system from ever down regulating

Writing everything down as a way of untangling my thoughts. As a mostly unmedicated ADHD girlie I have like 40000 tabs open at the same time and usually I've learned to just ignore that and attempt to move on but when it gets too much I get my pen and notebook and write all of them down. Everything. And I don't chase a thought down if it stops I go with whatever comes in its not getting graded so idc about comprehension or handwriting whatever peaks my interest gets written.

"thats not true" to debilitating or stunting thoughts. If I do something and its not received well and I think 'ugh that was so stupid' I immediately say out loud 'thats not true'. Because I'm not a stupid person I don't do stupid things sometimes they don't turn out how I wanted oh well. Such is life. If I feel like people at a gathering or meeting or even I'm in don't like me I go 'thats not true' because I'm not them I don't know for sure they don't like me and I'm not exactly the main character of the universe people don't have to flood me to socialize I want friends I go out and socialize. Thats Not True.

"So what" and "Ok, and?". I remember how my therapist would watch me run my mouth for minutes on minutes, summarize what I said, confirm its true and then hit me with an. Okay. And? And I'd just sit there looking at them like wdym and they'd do it all over again. You discovered your Landlord doesn't like you too much. Okay. And? So what now what what does this mean for you what changes what was essential to you that's now missing how will your life change based on this, what's so bad about it, wat makes you think you won't survive it AND what exactly can you do about it? The acceptance of this is a truth. And the progressive inquiry of what that truth means to you. And while it works well for when you're catastrophizing it works equally well when it does actually mean something. If your professor doesn't like you that could very well ruin your grades. So this is a actual problem. Okay we have a problem in our hands. And? What next what can you do about it? If you have an answer yay now you have a solution if the answer is nothing shrug and go the world won't end. Which is another phrase-

"Is this the end of the world"?

You are NOT the main character of the world. This is SO important NO ONE is taking time out of their day to look at you and notice your eyebrows are not shaped not a single person in your class cares that you got the answer wrong your professor has seen thousands of students before you NO they will not remember that ONE TIME you said L instead of R no one on the roads actually care about that one time you fell okay NO ONE cares people have things to do get out of your head you're not that important people have their own lives and things to care about no one is following you around watching your actions and then broadcasting them to the planet NO ONE CARES because this isn't a movie you are NOT the main character you are a regular civilian the same way if I ask you what the 5 people you walked next to today were wearing, smelled like, were saying, looked like- you don't know? EXACTLY. In the grand scheme of things you're NPC.

Fast easy decisions with no thought process thoughts ruin everything thoughts suck thinking is the enemy. Fast easy thinking. Quickfire. In the next 30 min I'll sit down and study. WHICH DOES NOT work for structurally inclined people but I am not I am result inclines idgaf about the HOW just the what. As long as I get to the end point. So simply just- sitting on my desk and working on one thing until I force myself to complete it even if the end product isn't good, I'll polish later or pay someone to. Planning is productive procrastination

Accept that exercise needs to be a non-negotiable part of your life.

Eat sufficient protein at every meal. Not because it’s currently a buzzword, but because you should have always been doing that and need to keep it up even when a new food group inevitably trends.

Walk whenever you can. Calls, errands, waiting, etc.

You deserve proper rest even if you didn’t get everything done.

Keep healthy staples on autopilot and easily accessible. Things that don’t need to be cooked, 5 minute meals, snacks you can toss in your bag, etc.

Water before and after caffeine.

Ten minutes of movement beats zero.

Batch cook once, eat well all week. If not full meals then whatever key ingredients you can.

Protect your mornings from chaos. Let them be as absolutely slow as your responsibilities allow it to be.

Train for health, strength, and longevity as your top priority. You don’t have to strive for a specific visual outcome.

Stretch, even if it’s while you wait for your pot of water to boil or are letting the bathtub fill up.

Limit liquid calories.

Create a simple, repeatable routine.

Book checkups before there’s a problem.

You can change your whole life whenever you want

Be who you want to be

Do what you want to do

You can lose it all a million times and gain it all back whenever you decide