Course 2: Physical Strategies
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Welcome - Start Here (0.75 hours)

Start Here!
DOWNLOAD - Quick Start Curriculum.pdf
Course 2 Overview (20 min)
Bonus - Chicken or Egg? (25 min)
RESOURCE GUIDE PDF of Links and References - COURSE 2
Step 1: Noting Your Normal (1 minute)

DOWNLOAD Step 1 Action Steps Guide
Step 1.0: Noting Your Normal
Step 2: Sleep - Learning About ADHD-Related Issues (2.3 hours)

DOWNLOAD Step 2 Action Steps Guide
Step 2.0: Introduction (7 min)
Step 2.1: Seeing Three Real-Life Examples (13 min)
Step 2.2: Categorizing ADHD Sleep Challenges by Appearance (16 min)
Step 2.3: Considering Seven Good Reasons to Optimize Sleep (15 min)
Step 2.4: Connecting Couple Issues to Sleep Issues (17 min)
Step 2.5: Categorizing Sleep Challenges by Research (13 min)
Step 2.6: Highlighting Research Area #1 - Circadian Rhythm Disorder (20 min)
Step 2.6 BONUS VIDEO: What Makes You Tick - Circadian Rhythms (3 min)
Step 2.7: Highlighting Research Area #2 - RLS and PMLS. (14 min)
Step 2.8: Research Area #3 - Breathing Disorders (e.g. sleep apnea) (22 min)
STEP 2 RESOURCE FOLDER
Step 3: Sleep - Implementing a 7-Step Strategy (1.3 hours)

DOWNLOAD Step 3 Action Steps Guide
Step 3.0: Introduction (15 min)
Step 3.1: Deciding to Give Sleep Its Due (4 min)
Step 3.2: Identifying Your Sleep Baseline (2 min)
Step 3.3: Revising Misinterpretations (3 min)
Step 3.4: Getting Objective Feedback (7 min)
Step 3.5: Thinking About Your Sleep Routine (4 min)
Step 3.6: Getting Organized for Sleep - Externally (12 min)
Step 3.7: Getting Organized for Sleep - Internally (33 min)
STEP 3 RESOURCE FOLDER
Step 4: Thinking About Diet and Exercise (1.3 hours)

DOWNLOAD - Step 4 Action Step Guide
4.0 Thinking about Nutrition & Exercise (3 min)
4.1 Hitting the Highlights: ADHD and Nutrition (32 min)
4.2 Hitting the Highlights: ADHD and Exercise (14 min)
4.3 Simplifying Your Approach To Get Moving (10 min)
4.4 Stacking Healthy Habits (10 min)
Step 5: Medication - Answering Common Questions (3.75 hours)

DOWNLOAD - Step 5 Action Step Guide.pdf
Step 5.0 Intro: Answering Common Medication Questions (19 min)
Step 5.1 What Do Medication Success Stories Look Like? (14 min)
Step 5.2 What Are the Potential Benefits of Medication? (33 min)
Step 5.3 How Do These Medications Work? (32 min)
Step 5.4. What Are The Medication Choices? (30 min)
Step 5.5 What Are the Choices Among Stimulants? (52 min)
Step 5.6 Is Medication A Quick Fix — Or a Last Resort? (15 min)
Step 5.7. Why Does Teamwork Often Bring the Best Results? (29 minutes)
FOR REFERENCE from Course 1: Exploring How Third-Party Feedback Can Be Useful (29 min)
STEP 5 RESOURCE FOLDER
Step 6: Optimizing Medication with the 7 Ds Strategy (3.2 hours)

DOWNLOAD Step 6 Action Steps Guide
Step 6.0. Intro — Maximizing Medication with the 7Ds Strategy (13 min)
Step 6.0.1. Revisiting Case Couple Lin and Simon (6 min)
Step 6.0.2 Revising Case Couple Gwen and Jerome(11 min)
Step 6.1 Defining Meaningful, Medication-Sensitive Targets (24 min)
Step 6.2 Discussing a Timeline of Expectations (16 min)
Step 6.3 Developing a Tracking System (17 min)
Step 6.4. Determining Baseline (9 min)
Step 6.5 Defusing Any Fears About Medication (10 min)
Step 6.6 Deciding To Initiate (26 min)
Step 6.7 Definitely Keep Building On Success (5 min)
Step 6.8 Summarizing the 7-Step Strategy (4 min)
Step 6 Resource Folder
Step 6.9.1 - Follow up with Lin and Simon (21 min)
Step 6.9.2 Follow-Up with Case Couple Jerome and Gwen (31 min)

Bonus - Chicken or Egg? (25 min)

25:31 minutes

It's a common question, which comes first?

ADHD or Poor Sleep?
ADHD or Poor Diet?
ADHD or Disorganization?

Turns out it's actually a bi-directional effect - meaning each exacerbates the other. In other words, ADHD exacerbates poor sleep, and poor sleep exacerbates ADHD.

Same goes for diet and other lifestyle habits. Scolding, nagging, and blaming a person for their "bad habits" is neither compassionate nor competent problem-solving.

Many folks with ADHD are grappling with several of these chicken-egg dilemmas.

That is why I consider Course 2 as critical to the framework of Solving your Adult ADHD Puzzle. The overall goal here? Finally getting all these movings parts of your life to get in sync!

Find the referenced Swedish Study information in my post ADHD Poses Risks for Serious Health Conditions and Diseases