#and my alarm clock was at 5:50

[amypihcs]

A friend of mine sent me this meme

And I do beg you to tag the creator if you know them. Seeing it, I OF COURSE thought of post hiatus Holmes and Watson.

And did this thing.

[lokiondisneyplus]

You might have done a little happy dance upon learning that Ke Huy Quan — who first left his mark on Hollywood in Indiana Jones and the Temple of Doom as Short Round and most recently won an Academy Award for his role in Everything, Everywhere All At Once — was joining the Marvel Cinematic Universe. Well, when Quan found out an invitation for him to join the MCU was being extended he had to pull over to the side of the road because he was getting teary-eyed and couldn’t see. 

“I’ve been a fan of the Marvel Universe for a long, long time, and I always fantasized about joining the MCU family but that was only a fantasy that I didn’t think it would ever come true, it was a distant dream of mine.” Quan explained. “I watched Loki season 1 on Disney Plus and I thought it was one of the most creative and just best-looking cinematography, costume, production design; everything was just top notch. It was one of the most creative shows that I’ve ever seen in a long, long time.”

After his role in the Oscar-winning Everything, Everywhere All At Once caught the attention of Marvel Studios President Kevin Feige, he reached out to Quan with an offer. 

“One day my agent told me, ‘Kevin Feige is going to give you a call from Marvel Studios’, and he told me between a certain time, between 5 and 7, and I was so nervous but at the same time I was also very, very excited. I remember I was in a meeting at that time, and I told the person I was having the meeting with, ‘I’m so sorry, but at 4:50 I’m going to have to leave,’ but I didn’t tell them why, so I set my alarm clock at 4:50. And when it rang, I got out of there, expecting this important call from Mr. Kevin Feige. I was just driving home and all of a sudden, my phone rang, and I picked it up, and on the other end I heard this voice, hello, hi, I’m Kevin Feige, hello Ke.”

On the phone, Feige praised Quan’s performance, which tugged on his heartstrings so much he couldn’t contain his emotions. 

“I started getting teary eyed and I was driving, and I couldn’t see. And I had to pull off to the side of the road and we’re talking, and then he said, would you like to join the MCU family? I was ecstatic, I was so happy and to get that call from him meant the world to me.”

Quan now joins the MCU in the second season of Marvel Studios’ Loki playing Ouroboros — or O.B. for short. He works, all alone, in the very bottom basement of the Time Variance Authority, but “he’s super happy with his job, he doesn’t sleep, and he works 24/7.” 

It might be intimidating joining the ranks alongside long-time Marvel star Tom Hiddleston and his on-screen best friend, Owen Wilson’s Mobius. But Quan fit right in. 

“He's a dream, I can't imagine anyone else playing this role,” Executive Producer Kevin Wright explains. “What you see on camera is what we get behind the camera. He slotted right into this team, which is already a fantastic ensemble. He's just a beautiful, inspiring person to work with.”

Wright notes that what Hiddleston and Wilson created with Loki and Mobius is “beloved,” and adding a third person might make for a third-wheel situation. But not with Quan. Quan, “came in with his own kind of unique aspect to that trio. It was just honestly being true to himself, being true to the character. He just adds this extra ingredient that wasn't there before. There's almost this whimsy. He just felt like a natural part of the team.”

It might have been a seamless fit, but that doesn’t mean Quan didn’t come prepared with a ton of questions about his character and the world of the TVA. 

“In the beginning I was quite nervous because it’s such a well-written character and I wanted to do it justice,” he continues. “I had a lot of creative meetings with our producers and with our directors. I would sit down, and I would ask them all these kinds of questions because I wanted to give justice to this wonderfully created character by our writer and producer.”

Looking back, Quan calls the whole process memorable, adding, “Every day I walk on set in a great mood and that’s how I finish the day as well. Every single person — the cast and the crew, has made this journey so memorable.”

And as for where he fits into the larger MCU? Quan’s already passed the first test of not talking about spoilers — not even asking about them. 

“I’m only familiar with what Loki Season 2 is about but I don’t want to know too much,” He jokes. “I want to be like a fan and discover it just the way everybody else does.”

Editor’s note: The following interview was conducted before the SAG-AFTRA strike began on July 14, 2023.

[successblueprints]

So, I woke up late again. My 50 alarms went off, but instead of jumping out of bed, I hit snooze too many times. Now, the day feels ruined before it even starts. I have so much to do, but the more I think about it, the less motivated I feel. My focus is gone, and instead of being productive, I’m scrolling through social media or just zoning out. It’s like waking up late sets the tone for the whole day. And it turns out, it actually does—there’s science behind it.

Why Does This Happen?

According to research, when you wake up late, your body’s internal clock, or circadian rhythm, gets out of sync. This is called delayed sleep-wake phase disorder, and it affects everything from your focus to your mood. Waking up later than planned disrupts your routine, messes with your discipline, and makes it harder to concentrate, leading to less productive days overall.

How Can You Fix It?

If you want to stop waking up late and regain control over your day, here are a few tips:

1. Set a Consistent Sleep Routine: Going to bed and waking up at the same time every day, even on weekends, helps stabilize your internal clock.

2. Limit Screen Time Before Bed: Blue light from your phone or computer can mess with melatonin production, which is the hormone that helps you fall asleep

3. Use Morning Light Exposure: Getting sunlight in the morning helps reset your internal clock and makes it easier to wake up on time.

4. Make Snoozing Harder: Place your phone or tablet across the room, preferably with the loudest, most cringe-worthy alarm you can find. I like closing my tablet case and putting it away, so when it goes off, I’m embarrassed enough to get up and turn it off.

But What If You Still Wake Up Late?

Even if you sleep in, the day isn’t completely ruined. Here’s how you can still turn things around:

1. Set a 5-Minute Timer: Start by committing to just 5 minutes of work on any task. You’ll see that once you get started, it’s not as bad as you thought. Afterward, take a short breather and give yourself some positive talk—then do another 5 minutes.

2. Prioritize Your Tasks: Focus on one or two important things for the day. This way, even if you’re behind, you’re still making progress on what matters most.

3. Forgive Yourself: Don’t dwell on the fact that you woke up late. Instead, accept it and shift your focus to what you can still do with the rest of the day.

4. Time Block: Organize your tasks into chunks of time. For example, dedicate 30 minutes to one task and then take a short break. This gives structure to the rest of your day, even if it started late.

What If You Still Can’t Get Yourself to Do It?

When you wake up late, it's like your inner child is throwing a tantrum, refusing to focus. But you’ve got to turn that tantrum off, remind yourself that the day isn’t over, and get to work. You don’t have time to argue with distractions—you’ve got things to achieve.

Breaking Tasks Down Even Smaller: Instead of thinking about the entire task, just focus on the very first step.

Starting with Something Easy: Sometimes tackling the easiest thing first can create momentum.

Doing Something Active: Go for a walk or stretch to reset your mind before trying again.

Note from me: It’s a bit of a bittersweet moment today. Maybe I barely studied and it freaked me out, but instead of getting stuck in that panic, it pushed me to dig deeper, do the research, and come up with solutions to help not just myself, but other people dealing with the same struggles. So, even if today didn’t go as planned, it inspired something bigger—a better plan for the future, and hopefully, a little help for anyone else going through the same thing. ^-^

[strellzzz]

OKAY GUYS I FINALLY GOT WIFI NOW I CAN REALLY START MAKIN STORYS. ヾ(*´∀｀*)ﾉ

I ALSO WANNA SAY THANK U FOR 50 FOLLOWERS 🩷 .

(okay so i’m gonna do my first lil fanfic)

' 𝘍𝘪𝘳𝘴𝘵 𝘵𝘪𝘮𝘦 𝘤𝘰𝘮𝘪𝘯𝘨 𝘰𝘷𝘦𝘳. '

(miles morales)

- you and miles have been dating for almost 3 months now.

your in your room making tiktok’s when all of sudden a message notification pop up on your phone.

- when you saw that text you was getting kind of worried cause you don’t know where this text message is gonna lead to.

you started smiling at your phone cause you loved when he called you “mamas”. you went on your clock app and set your phone to wake you up at 12:30 am cause you knew damn well you don’t be getting up early.

you put your phone down on the night stand and went to sleep.

11 hrs later ...

your alarm went off wakin u up. your half asleep and half woke. you looked at your phone and pressed snooze.

5 mins later...

your alarm went off once again. you sighed while turning to your phone pressing stop. you started stretching while getting up from your bed. you looked at your phone and you saw it's 12:37 , you thought to yourself and thought why would you set the alarm so early. you laid back in your bed and started facetiming miles. it took atleast 3 rings for him to answer , when he answered it was nothing but a black screen.

"hello ..."

when he said this you can hear nothing but his deep soft sleepy voice.

"you still sleep?"

"well i was ... but you called me.."

"why are you still up..?"

"i set my alarm to 12:30 and now i can't go to sleep."

it was a lil pause. all of sudden you heard moving noises and then you saw his tired face.

"why would you..."

you cut him off before he even finished his sentence.

"don't even ask"

"well just get ready and call me when your done"

"okay"

"ight"

he hangs up and you put your phone back on the nightstand. you got up out of your bed and went to the bathroom. you took off your clothes and went inside the shower washing every body part making sure you smell good. you get out the shower grabbing your towel and wrapping it around your body. you looked in the mirror while grabbing your toothbrush and toothpaste brushing your teeth.

after doing your skin care routine and everything else you went to your room to try and find clothes to wear.

( just visualize what you want to wear )

you found the clothes you want to wear and you placed them on the bed. you took your towel off and started drying yourself with it. you started putting your bra and your underwear on. you eventually started putting on your clothes.

you took off your bonnet that you had on your head. eventually you started calling him.

he answered.

"im on my way"

"well damn."

"yeah. im just quick like that"

"you wanna see my outfit?"

"nah. surprise me."

you placed your phone down where he can only see your celling. you started putting on perfume and putting on your shoes.

all of sudden you started hearing a honk outside your house. you looked out your window. it's him

"im outside"

"okay give me a min."

you hung up and grabbed your purse while putting stuff in there like your lipgloss and wallet etc. you walked to your front door leaving your house.

you went up to his car. he got out the car and walked to you kissing you on your lips. he stopped and started looking at you.

"you look so good mama.. and smell real good."

"thank youu" you started smilin.

he opened the front door for you. you got inside the car , he made sure you was in there for he won't close the door on your foot or leg. he walked to his side of the car and got in.

he starts driving to his house. eventually you guys got there. you both got out the car and went inside the house.

as you and him were walking in he leads you to the living room. you see his mom and dad sitting on the couch together.

"mom. dad. this is y/n."

they both got up and walked towards you and him.

his mom: so this is the girl you always talk about!

she looks at you.

his mom: it's so nice to meet you! and you look so pretty!

"thank u!" you smiled.

his dad: better looking then that white girl he was talking too.

she turned around to jefferson and gave him that look.

his dad: WHAT ?? i'm just saying !! i didn't like her and you didn't either.

"dad..please " he started covering his face 🤦🏾‍♂️ .

his dad: my bad my bad.

his mom: anyways...

she looked back at you.

his mom: make yourself at home !

"okay thank you !"

miles grab your hand and took you to his room.

his dad: U BETTA KEEP THAT DOOR OPEN TO A BARE MINIMUM.

__________________________________________

i know it's alotta details 😭😭😭 i hope y'all like it also should i do a part 2 ?

[robotstrategy]

Recalled • Part 5 • 38 - Lev

Previous • Series Masterlist • Part 5 Masterlist • Next

Lev sits out on the front porch, spreading his arms wide so that Lawu may crawl on them. By now, it seems like Connor has been radio silent for a year. There’s no secret internet stuff dumb enough for him to figure out, no letters from cousin Carl. At this point, Lev would have actually forgotten about Connor if Elina hadn’t been there to ask him if he’d heard anything. 

“Do you think he died?” Lev asks his Kinkajou, Lawu lays himself down, nestling into Lev’s arm.

“I don’t want to think about it either.” 

A gust of wind comes in, it smacks Lev’s earpiece against his cheek, and he winces a little before the pain disappears. Many of the qualities he had to learn on the Rez were humility, forgiveness, and patience. Yet it seems like his patience might be running out soon. Before, he would have stayed here peacefully, spending the rest of his days with Kele and the others. But after a while, it seemed like he would always end up in Connor's net somehow. So why not now? Why won’t something come along and face him back in Connor’s direction? Lev sets the sleeping Lawu back in his little house before heading back inside. Every once in a while Lev opens the door to Wil’s room, wondering if somehow his spirit is still in there. Lev thinks Wil would’ve had something to tell him, maybe even Una, but both of them are gone now. Lev always found it funny that Una went to Molokaï with Cam, he supposes it takes two non-clinical minds to help raise 50 Rewinds.

Lev sits down in his room, beading together an ornate necklace for Elina. Somedays Lev likes to think he was born a Tashi’ne, to imagine himself as a young boy running around the Rez. But that’s not how the story goes, unfortunately, Lev was raised for death and had to escape it. Many times he doesn’t think he did, but here he is, breathing, hearing, sitting, and beading together a necklace. After a while, Lev turns to his alarm clock and plays around with it until he finds the radio button. It always first tunes into Arápache’s own radio station before Lev can start upping or lowering the signal. Today Lev looks for a certain radio station, he starts cranking the knob on the back of the radio. It’s a flutter of static between the radio from the Arápache to the Hopi and any other tribe in the surrounding area. Advertisements about upcoming Powwows, they’re quite fun actually, seeing all the Chancefolk’s interesting regalia as they all dance competitively.

Lev knows he’ll get the right radio station, he’s done it before, Hayden’s radio show somehow can get to almost anyone in the world. Even in dictatorships, it will somehow sneak in.

After a while, he hits a radio station playing ‘I’ve Got You Under My Skin.’ By Frank Sinatra, a clear sign he’s tuned the radio correctly.

Lev puts the clock back down, continuing his beading, soon enough the music dies down into Hayden’s radio jingle.

“Good afternoon everyone, welcome back! And if you’re new here, Hi! I’m Hayden! Here we talk about information about unwinding around the world. Today we have big news! I’ve just gotten info that Mexico and Hawaii have vetoed the Unwind Bill, and South America is currently considering if they’ll vote back in the bill, I hope they don’t. Unfortunately, we’re still seeing a big influx of American parents travelling with juveniles to Canada. It seems like until we cut off that hydra head it’ll keep swallowing kids.”

Lev pauses what he’s doing for a moment, people are still travelling to Canada to get their children unwound. Lev wonders if even when Canada vetoes the bill will people even stop? Maybe they’ll just find another place to keep the process going. Seems like all that protesting, all that self-immolation, it does nothing. Even when unwinding is over, people will find ways to get it done. If parents aren’t the ones paying shady people, then there’ll be millions of folktales teaching not to go out at night or a part pirate might steal you away. 

Lev has been mostly drowning in his thoughts until something Hayden says piques his interest.

“So, there’s this kid Connor knew who now lives on a reservation, his name is Lev? I’ve met him once in the graveyard, he’s the clapper who didn’t clap, there you go! That’s a better idea of him! Anyway, if someone can get in contact with him, or if he’s listening right now, I’d like to talk to him. I’ve got good news.” You can hear a smile in Hayden’s voice as the jingle drowns it out back into music.

Is this it? Did somebody finally find Connor? Lev picks up his phone, careful not to put any typos into the search bar. He rapidly goes through Hayden’s website and dials up the phone number. There are a few empty rings before someone picks up.

“Hello, you’ve reached Hayden Upchurch, h-” “DO YOU KNOW WHERE CONNOR IS?”

There’s a giggle on the other end of the line. “You’re Lev aren’t you?”

Lev blushes out of embarrassment, “Yes, this is about Connor right?”

“Yup, tried to keep it vague enough. I’d hoped you’d be more interested in the news than the first person I told.”

“Who was that?”

“I don’t think you’d know him, but he knew Connor, maybe a little too much. They say to keep your friends close and your enemies closer!”

Lev cringes. “So do you know where Connor is or are you just going to do this?”

“Not the small talker? I get it. I’ve found Connor in Marseille, France, he goes by Robert Saltries now.”

“Have you been talking to him?”

“No, I’d get charged for that, and by the looks of it Robert is running an unwind safe house, I wouldn’t want to pull any attention towards him.”

“Right, it’s just, that I feel abandoned, like I’m his friend, and I wasn’t told anything about where he was going.”

“I feel that too, I’m as much of Robert’s friend as you are, and I was never told anything either.”

“You hacked into something to find him didn’t you?”

“A school’s system, it felt wrong, really wrong.”

“I guess he hid himself very well.”

“I guess he did.”

Lev pauses, “If anything ever comes up, you’ll tell me about it, won’t you?” 

“Of course!”

“Goodbye, Hayden.”

“Goodbye, Lev.”

And that’s it, that’s all, Lev is no closer to seeing Connor, but at least he knows he’s alive under a different name. Lev gets back to beading the necklace for Elina like nothing ever happened.

[princessbubblegumandjustice]

You want to start/enjoy reading again? Here are a few tips from someone who used to read every single day, stopped, and now at age 27 is on track to read 50 books in 2023.

1. Read what you enjoy.

Do not get hung up on reading the “right thing.” Read what you enjoy. Whatever it is. I read a lot of memoirs. It took me a while to accept it, but no I probably won’t ever be into high fantasy or sci-fi like many of the people I know are. That’s okay!

2. Read what you can.

Reading isn’t a race. You don’t need to read a book a week like I am. If you find reading difficult, part of it is because reading demands total engagement and attention while you do it. It is not a passive activity. If you want to be a daily reader or read 50+ pages in a sitting, you will be. But it probably won’t happen overnight, even with a book you love.

3. Read short books.

It’s totally fine to read short books. Short books are still awesome and contain complete stories. Longer isn’t better and short books can help you get into the habit of reading by boosting your confidence and lowering your time commitment.

4. Get books in whatever way is accessible to you.

Buy new, buy used, rent from the library, swap books with friends, read physical copies, read digital copies, buy from a brick-and-mortar store, buy from an online retailer.. however you can get a book—get it.

5. Don’t look at page numbers or the time.

Don’t look at the page numbers and don’t look at a clock, just read until you want to stop. If you need to cut off your time for some reason, set an alarm. Whatever you read is what you read! If you know you’ll be tempted to peek, use a bookmark to cover numbers when you flip the page.

6. Set a timer and read whatever you can.

Opposite to the previous advice, but hey, both of these techniques have worked for me and I hope at least one works for you! If you only have a sliver of time in the day, set an alarm and read for that allotted amount of time.

7. Read “just another 10 pages.”

If you really want to push yourself, read “just another 10 pages” until you can’t anymore. Sometimes I don’t, sometimes I only do the 10, but other times I’ve done it 6+ times in a row. It’s a worthy endeavor. Think of it as a challenge, and don’t beat yourself up if you can’t do it!

Bonus: Read other things!

Most people have more trouble with books because they’re block of text with little to know pictures. But you don’t have to read books, read comics, manga, trades, research articles, and magazines. Even though my advice is through the lens of book reading, reading is reading! If you’re not ready for books or have no interest in books, you don’t need to read them.

[natjennie]

ok this is gonna sound really basic and stupid but it genuinely took me until now to really understand it. so, if you're like me, you are time blind as hell and when you have an appointment at 3 you spend every waking moment plotting around and pacing and figuring out when to get dressed and when to leave and you can't do anything else. so. I figured out that you can give yourself time to do that while not waiting the whole fucking time.

if I have class at 3:30, I know I have to leave at like 2:50 (giving myself about 5 minutes late getting in the car), so I set an alarm on my phone, or a timer if there's an evenly spaced one, for 2:30. that way, from whenever I wake up until 2:30, I know I don't have to obsessively look at the clock and be anxious about what time to start. I don't have to get Ready to Leave Energy until the alarm goes off. if the alarm hasn't gone off, I don't think about going to school yet.

if I have to drive my sister somewhere and we leave at 5, set an alarm/timer for 4:50, don't fucking look at the clock or care or worry until the timer goes off. you KNOW what time you have to leave. you KNOW what time you get the alarm for. you KNOW the phone isnt gonna magically change the time. so don't get yourself all worked up until the timer goes off.

does this mean I am constantly setting alarms and timers for hour, half hour, 15 minute intervals? yes. but. I'm not freaking out for hours before something happens because I've calculated that time already.

[among-paper-worlds]

Chapter two

I expected the room to look like the inside of a basement, but I was wrong. The room looks like a normal kitchen with a table with three tulips on it. They are tiled and there is a kettle with boiling water on the stove. A man is standing by the kettle. He's about 50, definitely albino. He is wearing casual clothes, a grey T-shirt, and black sweatpants. He sways gently to the rhythm of the music playing in the background from the radio, and on his face, you can see the timid rays of the sun.

I'm worried he hasn't noticed me yet, but I don't know if I should do anything to make my presence known. It wasn't specified in the instructions. I'm standing here like a prisoner, listening to Elvis Presley's "My Way." Despite the calming melody, there's an eerie sense of quiet that's unsettling, like the stillness after a lightning strike. My heart is pounding in my chest, and my breathing feels like a scream. Suddenly, a cold, controlled voice interrupts my thoughts with just one word.

-Sit down

I am so horrified and fascinated that I dare not deny or return the answer. I sit at the table, staring at the tablecloth with sunflowers. As the melody from the radio slowly fills me, I notice something strange next to the chest of drawers. These are the bars. Behind the bars, however, are rabbits, all white, as well as albino's skin. Their eyes are blood red. I'm about to ask why this man needs rabbits in the kitchen, I turn my head as the man sits down next to me so quietly that a loud sigh of surprise escapes my throat. He just stirs his tea in a flower cup and smiles softly.

His Eyes. As red as rabbits

***

I wake up terrified. Inhale, Exhale. I knew going to see the whole stupid horror movie was as dumb an idea as having to get up at 5 am tomorrow for lectures to make it on time. I look at my watch. It's exactly 02:00 at night. I roll over onto my other side, curling up like a tortilla in the duvet. Could I sleep for once without having some bad dreams? Just one, do I require so much?

I stare at the window. I live on the 17th floor, so I can see the whole city below me. The streetlights flicker lazily, and the road is quite busy for this late hour. I switch on the lamp by the bedside table, sit down, and take a sip of water from the glass.

Where did rabbits come from in my dream? I don't even like rabbits. Maybe I should tell my therapist about this, I'm sure he'll be able to help.

I get up because I know that I'll not fall asleep until the alarm clock. I leave the bedroom and walk around the apartment. There is a pretty good view of the road from the living room window. The whole room is illuminated by lamps from the street, as well as from the bedroom, but there is also semi-darkness. I go to the fridge, blinded by a strong, bright light. I grab a carton of milk and sit on the floor, leaning against the wall. I turn on my headphones and stare blankly into space, I listen to "If it's real, then I will stay" from Bonjr.

At one point, I notice a picture hanging on the wall. It's me and my brother. I haven't seen him for so long. It's been five years? Alex was in his third year of art studies, he was doing great. His works became more and more perfect, more and more profound, and more and more his. I loved his work, not just because I'm his brother, it was just amazing. Several of his paintings still hang here in my mini living room, where we both used to spend so much time. I feel one lonely tear, but I let it run down my cheek, chin, and neck. The rush of thoughts makes me sleepy again. I go to the couch, cover myself with a blanket and slowly fall asleep.

_________________________________________

words - 691

(the picture at the top isn't mine)

[beauty-and-passion]

Beau! Hello! How are you doing?

Hi! :D It's so nice to see you again! I really missed our conversations, can't wait for more of them to come soon! <3

This summer has been pretty busy for me. I studied almost every day - but it's summer, it's hot and my will to study was below zero, so I skipped a few days here and there, did other things, studied in the morning only and so on. Still no idea about the results, but when I get them, I will let you know :)

In the meantime, I still enjoyed my time by doing other stuff, like:

Cleaning

I love organizing things and since I finally had some time, I took the chance to:

Write a full inventory of the garage/storeroom where my family has been accumulating stuff for years

Buy a couple new storage racks for my apartment and move some furniture around. Still not over, but it's an improvement

Also, since my mother finally realized that yes, we have a lot of stuff indeed and we can rid of some of it, we went on a cleaning spree and cleaned:

The woodshed which had everything inside except for wood. There was even a sewing table!

The front garden of my house and that meant removing a shit ton of plants because my mother decided it was a great idea to plant them all together. She literally put two palm trees inside the vineyard. Those have been hard to tear down, but when me and my brother finally did it, the satisfaction was immense

We still have to move some stuff and properly clean the storeroom, but we have to wait for my uncle first: once he takes some furniture away, we will be free to keep going.

Keeping healthy

Since I went to the gastroenterologist and he told me to change my diet, I lost 7kg immediately and I feel WAY better. But it's still not enough: I plan to lose 7 more kilos, just to be in perfect health and to keep being healthy, even if I gain a couple kilos back in the future.

In order to do that, I kept (and try to keep) a schedule made of:

walking at least 6000 steps every day

spending at least one hour doing exercises and yoga 5 days a week

following the healthier diet suggested by the doctor, which is made of fresh fish and meat, fresh vegetables, almost no bread, gluten-free pasta, rice, couscous, no milk and no processed products. It was hard the first few days, now I feel bad when I don't follow this plan. I don't miss junk food and I still allow myself a treat once in a while. Also, since I am lazy, I cook once a day and double the amount, so I can eat for dinner and have a meal ready for the next day's lunch. This way, I'm always covered and I don't feel like resorting to junk/fast food (I also got rid of everything unhealthy, so it would be impossible anyway).

trying to get a better sleeping schedule: my alarm clock is set at 7:50 every day except for the weekends and I allow myself to get a 1-hour-long nap in the early afternoon. I also try to go to sleep around midnight, but still end up sleeping at 1am, so there's still room for improvement.

Writing

Studying was hard, but writing has always been great. And when I can have a schedule, it's even better :D

I started with two hours, every day. Right after dinner, when my mind was still fresh - and the weather gets cooler too. Then, around 10pm, I move on the couch and watch a few YouTube videos, before going to bed.

Some days, I didn't want to write a single line and had to force myself to write at least for one hour. But there were also days in which I wrote one or two hours more than planned. And now, I can write a few hours in the morning too and that means double productivity! :D Also, after sitting for so long in front of a screen, the exercise session in the late afternoon is even more enjoyable.

Small trips

I couldn't allow myself to take a longer breaks this summer. And that means I won't be able to visit Greece, so I took small trips to my uncle's farm and 1-day long trips to a few places.

In July, I visited Gaeta and Sperlonga (Italy). Those are two beautiful towns between Rome and Naples, with wonderful clean sea and beautiful sights. Sperlonga was especially cute, because the oldest part of the city is on a hill, so there are a ton of narrow streets, white-painted walls, corners decorated with seashells and painted tiles, tiny stairs and little plazas. It was nice.

In August, I visited Rovinj (Croatia): that's another little town, with a wonderful green sea. While we were there, we took a boat trip and visited the nearby fjord and wow, it was just like a postcard from a Norwegian fjord. And the trip was very enjoyable too: the boat owner offered us drinks and gave us interesting insights about what we were seeing.

I have two more trips planned for the next week: a water park tomorrow and a small cruise trip next week. Then, nothing else for now. Maybe will do something for Christmas and even New Year, but we'll see what offers we can find.

What about you?

What did you do these months? How did you spend your summer? How are you spending these last few days of August? And do you like to sleep as much as my cats like it?

[egletsfics]

Nyan Neko Sugar Highschool - Chapter 1

STORY SUMMERY: What if Rakuchan, Koneko-chan, Hitoshi-san, Bokutachi-kun, and all your favorite characters from the hit anime Nyan~ Neko Sugar Girls went to... high school?! What if... they were having a School Festival at that highschool? And what if... there was aishiterus and love at steak during that School festival?!!!!!

Read to find out about all the crazy highschool dramas going on at... NYAN~ NEKO SUGAR HIGHSCHOOL! (Highschool AU/ MochiceShipping (Raku x Koneko)/ StockholmShipping (Bokutachi x Hitoshi)

Chspter 1: Neko High School

Authors AN: I used to have a old authers notes 4 chapter 1-2 but for sum reason they got deleted and i forgot wut they were so im writting a new 1 here:

Konichiwa minna-san! 2day Im back with A NOTHER FAFNICTION!!!!!!!! This is about nyan~ Neko suger girls, 1 of my faverite animes. Its a highschool AU story so DONT LIKE DONT READ dont complain in teh coments and stuff if u dont liek it!!!!

Well n e ways… HOPE U ENJOY :D !!!!!!!

๑ஓ-----------------‧₊˚ʚ♡ɞ˚₊‧-----------------ஓ๑

1 day it was a day.

Raku-chan and Koneko-chan, who were just normal neko highschoolers, woke up on that day, and they thought it would just be an ordinary and sugoi day like every day was. But today was NOT a normal day...

...IT WAS DA NEKO SCHOOL FESTIVAL!!!!!!!!!

The Neko School Festival was a festival at Neko High School which was where raku-chan, Koneko-chan and and their tomadachi Hitoshi-San went to school. (translator note: tomdachi means friend)

It was a festival where students did stuff and it happened at school, which was why it was called a school festival.

"BEEP BEEP BEEP" beeped the alarm clock at Raku chans house.

"NYA why r u so loud and annoying u BAKA ALRAM CLOCK!" Rakuchan yeled angerly and she hit the alarm lock until it turned off.

She yawned kawaiily and opened her eyes sleepily and saw the time on the clock:

7:50 am

"N-N-n-N-N_N-N-NANIIIIIIIIII>?!!!!!" Raku-chan said in shock. "I ONLY HAVE 10 MINUTS 2 GET 2 SCHOOL N-N-NYA?!!!!"

Raku-chan ran into da kitchen and put a piece of bread in da toaster. Then she pput on he school unifrom really fastly. It was a sailor uniform with a super short sexy navy blue and pink skirt, a white short sleeved top, a blue and white collar, a pink ribbon, sexy lacy white kneesocks, and pink school loafers. She put on sum kawaii light pink eyeliner and put on mascara and fake sparkly eyelashes and put on a pair of really kawaii wing earrings and a sparkly pink gemstone covered collar with white and pink lace around it and a silver bell in the middle.

Meanwhile, Koneko-chan was waiting outsaide Raku-chan's house (they were nextx door neighbors) and kind of worried bcuz it was already 7:52 and they had 2 go to school by 5 minutes. She wondered if Raku-chan was asleep, or if she had just overslept like she did every year on the first day of school.

Raku chan heard the toaster ding and the bread popped out. She grabbed the bread wit her hands but it was very hot.

"AH! H-h-h-h-hot!!!" The bread bounced around in Raku-chan's hands before she put it in her mouth. She got her kawaii bag and opend the door and went outside.

Koneko-chan was still waiting outside. "Raku-chan! We have to hurry, schol starts in *looks at watch* 5 MINITES!!!!!!" said KOneko-chan.

"Ya I know Nyaaaa desuuuuuu!!!!!!" Raku chan said back.

"Ok lets go!" said Koneko-chan.

Raku-chans super awesome giant sugoi boobs were jiggling up and down as the nekos girls runned to school. Konekos-chans chest wasn't as big but she didn't really care because she was not self conshis.

"Koneko~chan~ aren't you excited for da school festival today???? isn't it SO SUPER SUGOI NYA!?!!!!" said Raku chan.

"Yes, I think it will be super kimochi as well Raku-chan, everyone sure put a lot of effort into making our last school festival at Neko High School extra sugoi," said Konkeo chan.

Suddenly Raku chan was quiet. She was thinking really hard abuot something.

The thing Raku was thinking about was her super giant huge crush on her best tomadachi, Hitoshi San. Calling Hitoshi-san sugoi would be like calling the moon a rock. It was technically true, but the mere word "sugoi" failed so utterly and completely at conveying just how incredible Hitoshi-san was that it made the entire Japanese language seem like a joke.

Raku chan's eyes became misty as she started daydreaming about Hitoshi-san's piercing blood-scarlet eyes, his dark deep ocean blue hair, and his hot steamy shrexy bod. She blushed. Hitoshi-san really was so sugoi desu!

Raku-chan's daydreaming became more serious as she started considering what this school festival meant to her relationship with Hitoshi-san. This was her last chance to confess her feelings to Hitoshi-san!

She started practicing the confession in her head. Romantic music began playing in her imagination as she stood with Hitoshi-san on the school roof, watching the fireworks together. Hitoshi-san... watashi... watashi wa aishiteru anata desu!  (translators note: I... I love you desu!)

Hmm... no, that was too straightforward. And also, she really needed to reexamine her imaginary internal music catalog. Stacy's Mom was not romantic enough.

What about, "watashi wa kimochi daisuki Hitoshi-san desu!"? (translatros note: I really like you a lot Hitoshi-san desu!)

No, it was too weak of a statement to properly convey the depths of her feelings. So how was she going to go about the confession?

She needed to hurry up and think about the best way to confess to Hitoshi-san before the festival was over. She might not get another chance after this one!

"Um, are u ok Raku-chan, ur kind of quiet today nya. Did something happen?" asked Koneko-chan.

"O-oh nya desu, n-nothing much nyahahaha!" Raku laughed awkwardly and anime sweatdropped.

"Oh, okay then. Lets go inside, we're already at school after all," said Koneko-chan, pointing at the school gates. "Just in time! We aren't late after all."

"O-ok let's go nya desu!!!" Raku chan said and then they went inside Neko High School.

๑ஓ-----------------‧₊˚ʚ♡ɞ˚₊‧-----------------ஓ๑

RATE & REVEW 4 MOAR!!!!!!!!!!!!!!!!!!!!!!!!!

[wellness-university]

Creating a Morning Routine

Have you ever jumped at the sound of your alarm clock ringing unexpectedly from someone else’s smartphone? Before you know it, all the stresses of your morning flood your thoughts and you’re transported back to 6 a.m. 

Let’s be honest here- when you think of a typical morning in your life, is it something you look forward to?

Most students dread waking up early for various reasons such as not getting enough sleep the night before. But these students all share something in common: a lack of a morning routine.

Morning routines are essential to starting your day on a positive note. They are also an act of self care because morning routines exist to help you reach your daily goals and improve your mood. 

The first hour you spend awake is the most important part of your day. It can shape how the rest of your day turns out. So let’s talk about why you should organize a regular morning routine for yourself and how it can help you reach your daily goals. 

Creating a Morning Routine

You don’t have to be a morning person to have a morning routine and enjoy it. When creating your morning routine, there are a few components you should include:

- Exposure to light

- Movement

- Shower

- Food

Numerous research papers and studies have been done to show why these aspects of your routine are beneficial. But if you don’t want to add to your list of readings for the week, I’ll break down the important stuff:

- Exposure to direct sunlight is the best way to reset your circadian rhythm (your awake/asleep schedule) - Movement promotes the flow of endorphins throughout your body which regulate your mood - Taking a shower should be self-explanatory… but I’m going to go into this in the next section - Eating a balanced breakfast in the morning gives you energy to go about your day

Here’s what you need to figure out before making your morning routine:

- What do I want to accomplish before leaving my house/apartment/dorm?

- What is a reasonable time to wake up so I’m getting enough sleep?

It’s also important to note your personal characteristics in the morning. For me, I tend to move slower in the morning because I’m tired. This means that I have to wake up a bit earlier than most people to leave on time. Here’s an example of my morning routine:

5:25 a.m. – Wake up, feed pets, take dog outside

5:40 a.m. – Walk on treadmill 

5:50 a.m. – Shower 

6:05 a.m. – Get dressed & do makeup

6:30 a.m. – Dry hair

6:40 a.m. – Make breakfast & eat

6:55 a.m. – Pack lunch & snacks for the day, start car (during colder months)

7:00 a.m. – Take vitamins, leave latest 7:05 a.m.

When you have your morning routine written down, be sure to follow it for a few days and see if it’s doable and enjoyable. Remember, the whole point of a morning routine is to help you and make you look forward to your day. If you don’t like it, change something and try again.

Extra Tips

I’d like to talk about some specific tips you can apply to your morning routine to enhance its effectiveness. First, let’s talk about your shower. 

Research suggests that taking cold showers could help regulate your stress levels. 

But if we’re being honest, the last thing I want to do is step into a cold shower before 6 a.m. Instead, I take the majority of my shower in warm water and then expose myself to cold water for about a minute. I’ve personally seen an improvement in my anxiety and stress using this method. This is because cold water spikes your cortisol (stress hormone). After the spike, your cortisol slowly lowers throughout the rest of your day. 

Next, I want to discuss movement. If you’re an active person or an athlete, doing your entire workout routine in the morning could be great. There’s less people in the gym during the early morning hours. Plus, once you’re done with your routine in the morning, you’ll be free from it for the rest of the day. 

The only con to a full morning workout is that you’ll probably have to wake up a lot earlier. And again, you have to be realistic. Are you able to wake up at 4:30 a.m. and have the mental strength and energy for leg day? 

If the answer is no, then you have some choices in terms of movement. Running, walking, Pilates, and yoga are all low-impact exercises for those early morning hours. Going to the gym isn’t necessary to perform these exercises, either. 

Finally, I’m going to touch on your exposure to light. The best exposure is direct sunlight. But based on the time you wake up and what season it is, you might wake up while the moon is the only light in the sky. If this is the case, you can purchase a sunrise alarm clock or a sunlight lamp. But the lights you already have in your house are fine. 

Following your Routine

Once you’ve decided your morning routine, it’s time to follow it consistently. The key is – 

Rely on discipline, not motivation.

You won’t always be motivated to wake up, get sunlight, exercise, shower, and do countless other things before sitting in your 3-hour lecture. It can be really tempting to “sleep in” once you’ve set your routine and you know you don’t have to leave until 30 minutes before your class. 

But your discipline will carry you through those tough days.

Discipline is following the rules you set for yourself. In simple terms, this means that you must do this for yourself. 

Do it for your benefit. 

Do it because you love yourself. 

In this life, you need to become your most dependable person. Staying consistent in your routines is where that starts. 

[mayra-quijotescx]

me planning an outing before work: ok so to get back from [destination] in time to clock in I would theoretically not need to leave until ~7:50, but to account for extenuating circumstances, I'd better give myself a 30-minute cushion, so I should leave by 7:22 to catch the 7:26 back to [transit center] for my bus home, and I should also give myself about a 30-minute window *at* [destination] in case there's a line or something else comes up. This will also allow me to walk to [nearby groceries] for any small item I realize I need to stock back up on. so I should get there by 6:50, which means I should catch the 6:36 to [transit center], which entails 10 minutes to cross the street, and I tend to not want to be awake in the morning so let's set that first alarm for 5:50 with a followup at 5:55 to make sure I actually get up.

me actually going on that outing: ready by 6:15, caught the 6:21, at [destination] before sunrise, ate breakfast outside the place, went to [groceries], caught the 7:13 back, and got back home an hour before clock-in time

[yuu3585]

TF: Earth Rising - Prisoner Pt.3

As the morning hits Jazz continues his work as Ashley’s guardian. While at school Jazz continues to question what the Decepticons would have done to Swiftgear his processor is brought to a halt when Ashley is chased by a group of boys - TF: Earth Rising- Prisoner Pt. 3 Word count - 1.6k Series link Pt. 2 <———Pt. 3 your here ———> Pt. 4 (A/N This is somewhat of a human-based chapter)

----

A blaring alarm sounds, and Ashley’s eyes flutter open she groans turning to her nightstand and turning the alarm off she sighs pulling herself out of bed… she shuffles around her room for a moment before opening the door looking into the hallway. She sighs before shutting the door rubbing her eyes from her cry fest the night before “Come on pull yourself together!” Ashley told herself ready to cry again she sighed again and walked out of her room into the bathroom

Ashley turned to the cracked mirror staring at herself before undoing her hair from the low ponytail to the small braid of hair that hung from the right side of her head “Keep it together Ash, Swiftgear wouldn’t want to see you like this!” Ashley told herself taking hold of the brush next to her

After finishing brushing her hair Ashley redid the low ponytail and the braid and walked out of the bathroom quietly to her room shutting the door as Ashley turned into her room Ash scanned her LED-lit room sighing as she finished, Ashley walked over to her dresser taking the outfit on top she smiled at it she was happy that she pick it out before she left with Swiftgear but her smile faded as the memory when through her head “Shit!” She cursed trying to hold her tears back before she could cry another alarm went off Ashley sighed walking over to it the time read “5:55 make breakfast NOW!” Ashley turned the alarm off rubbing her eyes again before setting the outfit in her hand on the bed ----

Jazz waited watching the clock as the street lights went beam as the sun rose slowly he sighed his mirror never leaving the moss-covered house “Be passionate she’ll be out” Jazz told himself worrying for Ashley his attention was caught by a bet up truck looking worse for wear the driver stepped out staring at Jazz “What the hell that kid!” the drive spoke stepping out of the truck his clothes were covered in dirt and grime he closed the door of his truck hard and stomped up to the house unlocking the front door and stepped inside “Scrap Ash!” Jazz yelled worrying for Ashley

----

The sound of the door slamming brought Ashley out of her though “Shit!” she whispered, gripping the wooden spoon in her hand “Ashley!” the man spoke stepping into the kitchen “Y-yes Dad?” Ashley stuttered out turning to face her father the grip on the spoon never ceasing “What with the sports car outside!” He yelled, crossing his arms and glaring at Ashley “It's a friend's Dad!” Ashley exampled smiling

Her father hummed, “ What happened to the bike?” he asked, continuing to glare at Ashley “It’s in the shop it wasn't working well, my friend said I could borrow the car promise!” Ashley examples looking her father in the eyes he hummed turning away and walking upstairs, Ashley sighed her hand laying over her heart “Better finish this up…” Ashley told herself turning back to the stove

----

Jazz waited as time ticked to 6:50, his worry for Ashley's safety almost got the best of him before he heard the front door close he sighed seeing Ashley step out of the house her steps sounded in Jazz's audio receptors the steps booming as she walked till they stopped “Jazz’s you good?” Ashley questioned knocking on the window Jazz unlocked his door snapping himself out of his daze “Who was that man Ash?” Jazz questioned as Ashley sat down, she was quiet for some time before speaking

“He’s my father…” Ashley spoke, crossing her arms. Jazz was quiet thinking “So like a sire?” Jazz asked “starring” his engine, Ashley giggled hearing Jazz's question “Y-yes like a sire!” Ashley said laughing and rubbed her eyes, Jazz joined in the laughter as he drove onto the road “Oh I forgot to tell you…you’re gonna have to take me to school…sorry” Ashley said looking out the window rubbing the back of her neck

“Hey kiddo it fine you’ll just have to show me where you're school is…” Jazz laughed, Ashley smiled “Well alrighty then!” Ashley spoke smiling as the two continued down the road

----

Jazz stared as he looked to the school “quite big I must say” Jazz said parking himself far away from everyone “Yeah it is quite big” Ashley said reaching for her bag in the passenger seat “How long will you be gone I must ask!” Jazz questioned, Ashley grabbed her bag turning to the wheel “eight hours I’ll be gone for eight hours…” Ashley told, Jazz stayed quite think “Okay then I’ll go back to base and come get you at like three?” Jazz questioned, Ashley hummed, opening the door and stepping out “Just don’t get caught by anyone!” Ashley laughed shutting the door

Jazz watch as Ashley’s form got further and further away from him when she was full gone he wait for all the other humans to leave so he could go and report back to base, it took some time but soon no one was outside so he left

----

Ratchet’s audio receptors picked up on Jazz’s steps “How was the outside world Jazz?” Ratchet questioned looking at Jazz, “It’s fine but Ashley’s home life doesn’t seem too good I must say..” Jazz told, scratching his helm, “What do you mean by that?” Ratchet questioned turning around Jazz stopped and looked to Ratchet “Her home is…well I don’t know how to explain this the best way is for you to see it yourself but…” Jazz spoke trailing off as Ratchet stared at him

Jazz stop when he felt a servo settle on his shoulder “Jazz we shall talk on this matter later please relax” Optimus spoke his voice filled with exhaust, Jazz took a breath and smile at the Prime “Have you found the warship?” Jazz questioned turning to Ratchet “No the cons caulking shields are far too much to de-code” Ratchet explained looking away from both Prime and Jazz “My old friend please continue to try!” Prime spoke, smiling weakly, Jazz crossed his restarlueus thinking “Jazz?” Prime questioned, Jazz replied with a hum

Jazz slides Prime servo off his shoulder walking away from the two bots “What on his Processor?” Ratchet questioned watching Jazz leave “Must be something to do with Ashley but we will have to see..” Optimus spoke turning away from Ratchet, the med bot sighed turning back to the computer typing away

----

Jazz pulls up to the school and parks in the same spot as that morning he begins to think of what the cons would do to Swiftgear he did promise that he and the other autobots would get them back but Ratchet’s words are making him think that they won’t be able to do that

Jazz continued to think but his thoughts were stopped when hear shouting “Ashley you can’t run forever” a boy shouted he spotted Ashley and three boys running after her “ Ash…?” He questioned, Ashley sprinted to Jazz opening the door and slamming it shut “Ashley are you alright?” Jazz questioned worry forming in his voice, Ashley’s breath staggered and she rested her head against the wheel the three boys stared at Jazz as Ashley caught her breath “No way she could afford that!” one boy said, crossing his arms “Ashley…you forgot something!” The tallest boy said holding up a book of some kind Ashley looked up looking through her bag. She groaned, placing the bag in the passenger seat and stepped out of the car “Give it back Bruce!” Ashley shouted walking up to the boys they snickered as she yelled at them “What.. scared I’ll ruin this already wired book?” Bruce asked, lifting the book above his head, Ashley groaned, reaching for it but failing, the boys laughed as Ashley struggled “What not tall enough?” One boy said snickering Ashley took a breath before backing away from the boys “Giving up already?” Bruce asked, lowering the book to his side “You're such an asshole!” Ashley said crossing her arm and leaned against Jazz, Bruce stared down at Ashley “Well you're the bitch who can’t take a joke!” Bruce spoke his voice low, Ashley stared him down lowering her arms to Jazz hood “Give me my sketchbook back!” Ashley said her nails tapping against Jazz hood Everyone was quiet. Jazz questioned what to do so he couldn’t transformer so he sat there waiting like Ashley and the three boys “Hand it over!” Ashley stated extending her hand to Bruce, he didn’t moved till a voice shout his name “BRUCE YOU'RE LATE!” a women yelled, the two boys sighed as Bruce rolled his eye giving Ashley her sketchbook back when she took it Bruce grabbed her arm “Listen Miles you got lucky this time but next time is a different story!” Bruce whispered shoving Ashley before walking away

Ashley rubbed her arm were Bruce grabbed her “ Asshole” she said quietly to herself only Jazz heard her, Ashley stepped back into the car setting her sketchbook next to her bag “Ash are you okay?” Jazz questioned, Ashley smiled “Yes I’m alright just some boy being rude that’s all promise!” Ashley told rubbing her arm

“Hey Ashley, what do you usually do after school?” Jazz asked as he pulled out of the school's parking lot “Well me and Swiftgear would usually go up to the forest areas and I’d show them more of earth!” Ashley told her finger tapping against the steering wheel Jazz hummed in reply “Would you like to do the same?” Ashley asked, smiling “Sure it would be a good way to learn more about you're world and I need to clear my head!” Jazz replied ----

[alhyastarain]

Morning

I woke up before the alarm rang. Groaning, I turned in my bed trying to fall asleep again, and the ring of the alarm clock pierced through the cloud in my head. Letting out a sigh, I woke up and closed the window before wrapping myself on a blanket and proceeding to the kitchen to make breakfast. I didn't think about it much; a glass of milk would get me going. I'd eat something later down the day, on recess.

I chose a simple outfit: long skirt, high socks, and a sweater in monocromatic tones. Ready well before my hour, I wandered nervously until my mom woke up. "Why are you making so much noise?" I could only respond with a "sorry." Wanting to exit the house at once, I reached for the door, but my mom told me it was still too soon. I wouldn't want to be waiting in the bus stop for half an hour, now would I? I bit my lower lip and agreed to stay for a few minutes, although it didn't make me happy.

Pic source: me, this morning! I took off the sweater because it was too hot. The sweater itself black, to match with the shoes and the purse.

At 6:50 I was impatient to just go. I had everything prepared and no good reason to stay. Before I exited, my mom insisted on snapping a pic of me. "Mooom! Now's not the time! You had plenty!" She just smiled and let me go.

Outside, the night was fragrant. The sky was still dark, and the aroma of the vegetation was as delicious as the temperature, just perfect. I took up the pace till I reached the bus stop.

By the time I arrived at school, the sky had cleared up into a baby blue, and the clouds were like loose strokes made by a painter on a canvas. Shades of grey lilac and pink contrasted with the blue, creating a beautiful picture. I took a deep breath and felt happy, ready to take on the new school year.

Image source: the view from the window! I'm now in the last flat of the school (climbing 5 flats of stairs each day is gonna be a challenge... someone save me)

[swede1952]

Good morning. Friends. ☕☕☕

I've been up since 5:50 this morning. I have the best alarm clock; you know I don't hear well. What happens is the dogs come to the bedroom door and bark - usually Ben. Then my wife pushes me, and I get up stagger through the house, and let the dogs out. I've probably mentioned this before.

Speaking of staggering, the heat lately is stifling. Last night around eight, it finally dropped to a cool 90 degrees (32 C). I need to get out early today and do some yardwork. Hmmm … I see that we have a 50 percent chance of rain this morning. Here I am, talking about the weather.

“The storm starts, when the drops start dropping. When the drops stop dropping then the storm starts stopping.” - Dr. Seuss

“Summer in the deep South is not only a season, a climate, it's a dimension. Floating in it, one must be either proud or submerged.” - Eugene Walter, The Untidy Pilgrim

[adhd-pi]

Notes from Seminar 1/4: Sleep

ADHD ain't just hyperactivity.

"Skills not pills," they say, since part of ADHD treatment is to provide people with coping mechanisms that will let them work around the difficulties of their neurotype. Part of "skills" is awareness of how your brain works and how that affects your life.

How ADHD affects sleep:

You might forget to go to bed, go to bed later, or experience insomnia

a burst of energy as night falls, or Circadian Rhythm Sleep Disorder. These symptoms may arise from smaller pineal glands, irregularities in clock genes, and later melatonin release. Things that may help are Bright Light Therapy as you wake up, or melatonin to help you fall asleep, or timers and alarms to remind you to go to bed.

preferring the nighttime hours as a time to "hyperfocus" on stuff

a "disrupted" sleep-wake schedule that doesn't fit the typical 9-5 job

Restless Leg Syndrome or other limb movement disorders occur in 50% of people with ADHD. May be caused by iron or dopamine deficiencies; treated with iron supplements or dopaminergics.

Trouble waking up or shaking off drowsiness; excessive sleepiness.

To help combat sleep disorders, the presentation recommended:

cut out sugar, caffeine, and alcohol within a few hours of bedtime

avoid screen time for an hour before bed (ask me about my canned rant on this)

avoid stimulating activities and projects that require focus in the evening

make the bed a stress-free zone "reserved for sleep and sex"

get exercise and sunlight during the day

develop a bedtime routine that you enjoy and look forwards to

keep the bedroom cool, dark, and quiet

blanket outside noise using a noise machine or a nature-sounds recording, or calming music

keep a consistent sleep schedule, making sure to get enough sleep for your age group

use a weighted blanket

meditation

basically anything that counts as "soothing", including essential oil diffusers (doubt.jpg)

To help get out of bed in the morning:

bright lights, including Bright Light Therapy, east-facing bedrooms, timers that turn on bright lamps, or alarm clocks that turn on a light gradually.

you may benefit for a specific form of CBT: CBT for Insomnia (CBT-I)

talk to your doc about sleep meds or adjusting your sleep schedule to optimize it for sleep.

(These notes may come with a certain amount of sarcasm or scepticism; the presenter was new to the course and to the course materials, and was reading from the slides a lot. The slides contained a lot of pop-science infographics, and there were some missed connections in the presentation.)