Jo Futerman, Personal Coach, ADHD Specialist, Meditation Teacher

You’re welcome

Photos from Glennon Doyle's post

You could never imagine your life without her, and after she left, in the brief moments of awareness, you cried from the pain of missing her. While our hearts are broken, we know that you are where you've been wanting to be. Rest easy, dad. You’re with your ❤️ again.

Jo Futerman✨ on Instagram: "Stop ✋ giving a sh*t about the opinion of others! And #alwaysbekind #nojudgement #bebrave #bekind #beyourself #youdoyou #adhd #adhdawareness #adhdwomen #adhdcoach"

https://www.instagram.com/reel/Cj54VUZJfUy/?igshid=YmMyMTA2M2Y=

Jo Futerman✨ on Instagram: "Stop ✋ giving a sh*t about the opinion of others! And #alwaysbekind #nojudgement #bebrave #bekind #beyourself #youdoyou #adhd #adhdawareness #adhdwomen #adhdcoach" Jo Futerman✨ shared a post on Instagram: "Stop ✋ giving a sh*t about the opinion of others! And ". Follow their account to see 320 posts.

but only for one of us 🤷🏼‍♀️

My warrior sister I love you!

Jo Futerman✨ on Instagram: "Roughly 50% of those with ADHD suffer from anxiety, depression, OCD or other comorbidities. #adhdawarenessmonth #adhd #adultswithadhd #anxiety #panicattacks #adhdsupport #adhdcoach #womenwithadhd"

https://www.instagram.com/reel/CjtRlEngS4Z/?igshid=YmMyMTA2M2Y=

Jo Futerman✨ on Instagram: "Roughly 50% of those with ADHD suffer from anxiety, depression, OCD or other comorbidities. #adhdawarenessmonth #adhd #adultswithadhd #anxiety #panicattacks #adhdsupport #adhdcoach #womenwithadhd" Jo Futerman✨ shared a post on Instagram: "Roughly 50% of those with ADHD suffer from anxiety, depression, OCD or other comorbidities. ". Follow their account to see 317 posts.

I’m baaack! 👋

Yesterday was

I returned from an amazing vacation where I sat on the beach 🏖, read a great book (Where the Crawdads Sing - and yes, I’m way behind in my fiction reading!) and got a ‘recharge’ ⚡️And now I’m back and ready to go! ⚡️

Blessed 😇 to have that time away but recharging doesn’t always involve ✈️ and 🏖

➡️Sometimes it’s a day spent in my pjs sitting on the 🛋 binge watching, reading or doing absolutely nothing. I love those days.
➡️Don’t need excuses! Don’t feel any guilt!

So I’m looking for my next 📖 to read. Any suggestions???

And can I just say — how great was that book?? Discuss??

This 🤍

✌️ out 💛 Checking out for a few days 🛫

When I’m feeling grateful, I’m feeling happy. When I’m feeling happy, I notice more things to be grateful for. A beautiful cycle. A beautiful vibe ☺️
🌟🤍
Grateful for my morning coffee ☕️
👇🏻👇🏻👇🏻
What are you grateful for today? 👇🏻👇🏻👇🏻
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Did I miss 🐶 ? Sorry, Kirb. Truth is, everyday is dog day around here 💛🌟

No good comes from a place a strong emotion 🤬

I must say this at least once a day in sessions with my clients.
👇🏻👇🏻

🤦🏼‍♀️Today I needed to remind myself of that 😞

Know when you’re triggered and when you need to disengage 🆖, take a breath 💨and get in a better headspace before continuing whatever it is that you were doing.
👇🏻👇🏻👇🏻

And if it’s too late, show some grace. We’re human. We’re emotional. We f*ck up every now and again.

it will all work out.

👉🏻And whatever it is that you’re challenged with, remember this. It’s temporary.
👉🏻And…you’ve gotten through 100% of the times you didn’t think you could.

👇🏻👇🏻🤔
Seems to be everyday in the life of Kirby

👇🏻👇🏻👇🏻
I think she nailed it!

National Book Lovers Day

https://videolinks3.com/v/LF5Ud4

National Book Lovers Day

This!! Holy hannah banana! As a former (still working on it everyday) control freak, one thing I’ve realized 👇🏻👇🏻👇🏻

Control is really bu****it 🎯

👉🏻It’s anxiety convincing me that I can fix things outside me. But I can’t; I only fix me.

It’s easy to get overwhelmed. Just do the next right thing, one thing at a time ☝🏼

Any other fans of ?? ✨A ‘must watch’ show. We all need us some wisdom 💥
👉🏻Also - don’t judge. Be curious. You might just learn something! And that’s a beautiful thing!

Doesn’t she know it’s a Saturday?? 🤦🏼‍♀️

Playing hooky 💛☀️🌟

Sometimes all you can do is accept there’s nothing much you can do. And sometimes all you can control is how well you let go of control.

Thoughts from my co-worker today 🌟She’s pretty smart ✨⭐️

She’s not always sleeping on the job. Just most of the time
☺️🐶

I think many of us can related to this…Ever had this experience? You’re really upset and someone says to you, “Take a breath!” 😤

And you’re thinking to yourself: ‘Really??’

At that moment, there are likely a few suggestions you might have for this person, that I really can’t say here. 🙊

But the fact of the matter is, 💡 they’re not wrong.

Much of our breathing is shallow. And when we’re stressed or overwhelmed, our breath becomes even more shallow.

Shallow breathing increases anxiety, fatigue, stress, and other physical and emotional disturbances. 😖

💥 Bottom Line: How we breathe contributes to how we feel.

💭 Seems so obvious, doesn’t it?

Our breath is an incredibly powerful tool that we seem to take for granted. And it’s there with us all the time.

How great is it that?

We have this amazing tool 🔧 , that in less than a minute, we can use to reduce feelings of anger, stress, anxiety, and overwhelm.

➡️ Here’s a simple exercise you can do when you need to relax

Take a long, slow, deep breath in through your nose, as deep as your breath can go.

Pause for a moment,

And then very slowly and softly exhale through your mouth. 🌬

Allow the exhale to be longer than the inhale.

As you exhale, feel your body soften and relax. 😌

Repeat this process 2 - 3 times.

That’s it. It’s that simple.

And takes not even a minute to do. I recommend closing your eyes so you’re less distracted.

The more we practice doing this deep mindful breathing the easier it is for us to do when we actually need it.

So don’t wait until you're really stressed, anxious, or overwhelmed to practice.

Do this breathing exercise several times throughout the day every day.

With time, you’ll develop the ability to control your breath and how you react in emotional situations.

Give it a try.

👇 Drop a comment and let me know how it was.

💚

Thank you for your kind words, Zev G! 💚

Kirby wishes everyone a happy Friday! 🐶

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