Overwhelmed and life stressing you out to the max?

If you have ADHD or a busy mind like mine, it's easy to get caught in a constant loop of executive dysfunction, distractions, and anxiety. This only adds to the “normal” stressors of our day.

Stress can feel like an inevitable part of life. But it doesn’t have to be.

Join me, and I will show you how to work with your busy brain instead of against it to reduce stress in your life.

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Reduce Stress with a Personal Mindfulness Practice

Mindfulness is simply bringing our attention to the present moment without judgment while using our senses. It's not some cheesy gimmick; it's a practice backed by science.

Using your senses keeps you in the present to boost focus and reduce stress.

So, how do you make peace with your busy mind and find a sense of calm and balance?

Your Compass: Three Resolutions

The first step in reducing stress is to set three resolutions: intention, heartfelt purpose, and inner resource. They can be implemented into any mindfulness practice for a happier and more peaceful life.

These three resolutions act as your compass, helping you stay on track with what is important to you, even when you get distracted. Use them independently or together. This is YOUR daily practice.

You can't “do” mindfulness wrong. Use what is most useful to you at the moment. Practicing little and often will create a powerful practice that, as a result, will greatly reduce stress in your life.

Once something leaves my sight, it falls into the deep abyss until I see it again. “Out of sight- out of mind” is real for most of us neurospicys, so we have to put systems in place if we want to remember the resolutions we made the day before. Or, if you are like me, even a few hours before.

Resolutions help us achieve the change we want to see in our lives. To keep them alive and present throughout the day, I use sticky notes where I spend my time.

But, remember, this is your practice.

Find what works best for you to keep your resolutions at the forefront of your mind. If one way doesn't work, try another.

The mindfulness journey is about paying attention to you first. The more you learn about yourself, the more you can connect with others and the world around you.

Now, I know you have a busy schedule, and it's hard to implement mindfulness on a daily basis when you are racing toward the next thing. Even on days I don't have a busy schedule, my mind acts as though I am already behind in my day, the moment I wake up.

Can you relate?  

I understand the struggle and will guide you through setting your intention and provide practical steps to incorporate mindfulness into your daily routine, such as meditation and other activities. 

Affirming your intention is just one of the three resolutions we use in our mindfulness practice for personal growth and stress reduction.

When you are ready, head over to previous posts to learn how to discover your heartfelt purpose and inner resource so you will have all three to guide you on your journey.

Self-reflection is an important part of the journey. It helps us to conquer negative self-talk and sort out our beliefs about ourselves and the world. Ready to reduce stress and gain a better understanding of yourself? Grab your journal, and let's get growing!

Intention Setting to Reduce Stress

Stress will not magically go away. I know I am not the only one who thinks it be a lot cooler if it did, though.

Reducing stress requires action on your part. You have to examine your environment, emotions, thoughts, and feelings to determine what the stress is trying to tell you.

Have you put too much on your plate? Are the expectations of others too much? Relationships strained? The list can go on… and on… and on…

If you are already feeling stuck, doubt may sneak in, causing you to question if you're on the right track. Remember, there's no wrong way to set your intention. Don't sweat it; you cannot do it wrong. 

Say it out loud, “There is no intention too small. I cannot do this wrong.” Do you believe it yet? If not, that is okay. Keep going!

Numerous factors contribute to stress, just as there are many ways to rejuvenate and restore balance.

Heartfelt Purpose- GPS for Your Mind and Heart

A great way to kick-start your personal intention-setting process is with some gratitude.

Being thankful for where you are right now can put you in the right mindset for setting the best intentions. It helps to reduce negative thoughts when considering positive statements. 

When you consider the purpose of your practice, it helps to set positive intentions in the present tense that align with what you truly want to achieve. It's like a GPS for your mind and heart.

Intentions help us stay on track, no matter what comes our way.

Ready to set your intention? Let's do it!

Setting Intention to Support Your Heartfelt Purpose

Here is an example of a Heartfelt Purpose to help you set your Intention. If you struggle to create an intention, I recommend exploring your Heartfelt Purpose.

Example

An example of a heartfelt purpose could be, “I am connected to myself and others.” This beautiful purpose reflects the deepest desires to foster genuine connection and cultivate a sense of presence and awareness.

With your heartfelt purpose identified, you can choose to set an intention that directly reinforces it and can be practiced daily. For instance, we might choose the intention, “I put my phone down at the dinner table.”

This intention aligns with the heartfelt purpose of connecting with ourselves and others. Putting your phone down during mealtime creates an opportunity for genuine engagement and connection with the people around you. Dinner time becomes your mindfulness practice! Real life. Staying in the present. 

Let's bring some mindfulness to this Intention.

As you sit down for dinner, spend a moment to ground yourself. Take a few conscious breaths before reaffirming your intention and reminding yourself of the desired outcome.

Throughout the meal, if you notice the temptation to pick up your phone, notice if anything prompted that thought or movement to pick up your phone, and kindly bring your attention back to the specific intention you set.

The possibilities are endless when selecting your intention.

How Does My Intention Reduce Stress?

As you follow through with an intention, you will notice subtle but significant shifts in your daily life. You become more present to the important things, connected, and in tune with yourself and those around you. Each intention you set serves as a guiding light, illuminating the path toward a better life.

Non-Judging for Less Stress

You are not striving for perfection or change, only gently guiding yourself toward growth and healing with grace and acceptance. 

The driving force of this mindfulness journey is to remember you are not striving to change or fix anything within yourself.

Instead, you are learning basic principles to attune your busy mind to notice what is happening within and around you. There is no “good” or “bad.”

You just missed the mark, and it is what it is. 

When you judge yourself for being human, guilt, shame, anxiety, and stress tend to move in.

This isn't toxic positivity. You do not have to like the reality of the situation.

Accepting “it is what it is” without placing blame, judgment, and shame allows you to accept reality and be in the present. You are in the right place when you are not stuck in the “woulda, shoulda, coulda” of the past and future. 

THIS is where mindfulness and setting your intention frees you from disconnection and helps to reduce stress in a powerful way.

When You Miss the Mark

You may notice that putting your phone away for the entire dinner may initially be too big of a goal.

Your intention should be small enough for you to follow through. Choosing something that is not attainable can lead to continued distrust of yourself.

With “I can't trust myself” as a core belief, you will be less likely to follow through with your personal intentions, whether the belief is in your conscious or subconscious mind.

It is the perfect time to reevaluate your intention if you have difficulty getting through the entire dinner before picking up your phone. Think of different ways to instill the new habit by taking a step back. Consider putting the phone away until you have finished your meal or dessert.

If you forget your intention or can't quite carry it out as planned, that's totally okay. You are a human who is always doing the best you know how in this moment and in the next.

Nervous System Check-In

In the daily hustle, it's easy to neglect the signals your nervous system sends you. Checking in is crucial, especially if you're someone juggling a busy lifestyle or managing ADHD symptoms.

Take a few moments daily to breathe deeply, focus inward, and assess your feelings.

This practice isn't time-consuming, but the rewards are immeasurable. It helps reduce stress levels, increases self-awareness, and improves mental well-being.

This brief and soothing guided meditation is designed to help you connect with your nervous system, allowing you to tune into your body's signals and sensations. Incorporate check-ins into your daily routine to nourish your nervous system and enhance your overall well-being.

Lessons Learned to Reduce Stress from the Mindful Neuro

Embarking on my journey with the three resolutions has profoundly impacted my ability to reduce stress in my life.

Do I still encounter moments of overwhelm and stress? Absolutely.

However, I no longer linger there.

Through consistent practice and using my resolutions little and often, I've learned how to navigate beyond those moments. And I believe you can do the same.

Having led a life of addiction, ADHD, anxiety, and PTSD, my experiences with others left me emotionally and physically unsafe. Cyclicly, I created an unsafe emotional place for those in my life who depended on me for safety. 

I wanted to move on from the past, but my body remembered. Undealt with trauma from what happened to me and how I affected others was manifesting in physical and emotional ways. 

Many years later, when it surfaced, although different, I was still creating unsafe places for myself and others. With a taxed nervous system and heightened anxiety, I began my journey with EMDR therapy. Despite significant results from my therapist and EMDR, I still struggled with anxiety and being present.

Setting My Heartfelt Purpose and Intention

Identifying my Heartfelt Purpose and Intention were important factors in helping me to reduce stress. I implemented both in my daily mindfulness practice, little and often. 

Each day, I worked on acceptance when I missed the mark and reducing the temptation to judge myself. Some days were easier than others. I became more aware of myself each day. These practices helped reduce stress and calm my nervous system. 

Because safety is important to me, my Heartfelt Purpose continues to be, “I am safe for myself, and I am safe for others.”

I use my intention in most of my practices, and it aligns with my Heartfelt Purpose. Safety is also how I describe the sensation I receive when focusing on my inner resource.

Anxiety, a constant companion from childhood, loosened its grip when I integrated mindfulness and integrative restorative yoga nidra. Racing thoughts and shaky speech faded. Remarkably, my supplement, once taken multiple times a day, was forgotten for days. My nervous system was healing.

Prioritizing self-care, listening to my body, and practicing implementing the 3 resolutions drove change. Simple diet shifts and consistency- practicing little and often, led to positive experiences in my emotional state.

You may have to set alarms and put up sticky notes like I did, and sometimes I still do. It will take time to be intentional with your intentions before they become a natural part of your daily life.

Continuing the Journey

Join a Supportive Mindfulness Community

Join my private TMN Facebook Group, a community just for women like you, where we talk about:

• Overcoming Mindfulness Challenges: Discover strategies to manage overwhelm and stay grounded, even on your busiest days.
• Mindfulness for Neurodiverse Women and Children: Explore tailored exercises that honor your unique way of experiencing the world.
• Practical Mindfulness for Busy Minds and Lifestyles: Share and learn practical tips that make mindfulness an effortless part of your day.

In the TMN Community, you'll find support, inspiration, and a wealth of resources to help you be more present and foster deeper connections with yourself and those around you. It's a space for growth, learning, and sharing the mindful journey with others who understand the hustle of everyday life.

So, if you're eager to expand your mindfulness practice and find even more ways to stay connected, join me in the group. When you join, you will receive a free Mindfulness Tracker to help you discover which mindfulness activities work best for you.

Together, we'll explore how each moment can be an opportunity to be present and how every mindful practice, no matter how small, enriches our lives.

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