Living with mental health challenges can make traditional goal-setting feel overwhelming at best and impossible at worst. At the same time, setting and working toward meaningful goals can be a great way to improve mental health overall. If you’re stuck in this very common catch-22, this guide offers practical strategies to help you take some steps, make some goals, and feel better.

Start where you are

On days when brushing your teeth feels like scaling a mountain, setting a long-term goal to save more money or drink more water feels defeating and out-of-reach — and that’s okay. Your starting point is perfect, exactly as (and where) it is.

Sometimes the smallest steps create the biggest changes. Getting out of bed before noon or sending the one text you’ve been putting off aren’t irrelevant changes but important steps in the right direction.

The “Minimum Viable Goal” approach

Instead of setting one big goal, aim for the smallest possible version of success. 

For example, if you want to start exercising more, you might set a goal to just put on your workout clothes in the morning, period, with no pressure to actually exercise. Often you’ll find that you want to do more once you’ve started — but if not, you’ve still succeeded.

The 2-minute rule with a twist

When you’re struggling with mental health, even a five-minute task can feel overwhelming. So instead,: commit to just two minutes of any activity. Want to clean your room? Two minutes. Need to start a project? You guessed it (two minutes).

This approach respects your energy levels while still moving you forward. Some days you’ll stop after two minutes, and that’s a win. Other days you might find yourself naturally continuing.

Celebrate without shame

Got out of bed today? Yeah you did! Sent that anxiety-inducing email? Best regards! When mental health is a challenge, these aren’t small victories — they’re proof of your resilience.

When things don’t go as planned

Some days you’ll feel like you’re moving backward. But progress isn’t linear, especially when managing mental health. A “failure” is not a failure, but an opportunity to collect data, and each setback offers information you can use to adjust your approach moving forward.

Maybe morning goals don’t work for you. That’s useful information!

Building your support system

Goals don’t have to be a solo journey. Share your minimum goals and progress with someone you trust. Having someone say, “hey, great job getting dressed today!” can make a world of difference when you’re struggling.

Consider working with a psychotherapist or mental wellness coach who can help you set realistic goals and celebrate your progress. They can provide valuable perspective on what’s realistic and achievable given your current challenges.

Moving forward

Remember: You’re not behind. You’re not failing. You’re working with different challenges than some others, and that means your goal-setting approach needs to be different, too. That’s not just okay — it’s exactly right for you.

Start small. Celebrate often. Be gentle with yourself. You’ve got this, one tiny step at a time.

Looking for help with goal-setting while also managing mental health challenges? Our coaches are standing by.

GRAND RAPIDS, MI. (Newswire.com) – Nearly 37% of U.S. adults – more than one out of every three people – get too little sleep each day. Sleep disorders are also correlated with many mental health conditions: For example, up to 75% of people with ADHD (Attention-deficit/hyperactivity disorder) also have trouble getting enough sleep. Those statistics illustrate why Mentavi Health is pleased to add sleep coach Amanda Chocko to its diverse team of expert mental health caregivers.

Mentavi Health, a leader in accessible and comprehensive behavioral health services, provides diagnosis and treatment across a wide range of mental health conditions. The clinical team comprises psychologists, physicians, nurse practitioners, therapists, and coaches who guide patients through personalized treatment paths.

Chocko, a nationally known author, therapist and sleep coach, joined Mentavi Health on November 22. She reinforces the Mentavi Health care team’s commitment to offering patients all treatment options, including medication treatment, therapy provided by doctorate-level psychologists, and mental wellness coaching.

“We’re excited to have Amanda Chocko joining the Mentavi Health family,” said Mentavi Chief Medical Officer Barry K. Herman, M.D., M.M.M. “This addition aligns with Mentavi Health/ADHD Online’s strategy to provide comprehensive care for individuals with ADHD and related conditions. By incorporating a Sleep Coach, we are enhancing our ability to offer solutions that address the complex challenges our patients face, further establishing ourselves as a leader in ADHD care.”

Chocko is an experienced sleep coach and functional nutritional therapy practitioner who specializes in helping people improve their sleep quality through evidence-based techniques and practical tools for ADHD patients. Her tailored, evidence-based sleep strategies promote better sleep hygiene, strengthen daily routines, and enhance mental and physical well-being.

She is the author of “Relax Sleep Thrive – Your Five-Week Journey to Peaceful, Restorative Sleep,” which offers a comprehensive, easy-to-follow program designed to help people identify and resolve their sleep issues through personalized, actionable solutions. She has provided personalized sleep coaching to patients nationwide, helping them with insomnia and other sleep disturbances associated with ADHD.

“The science is abundantly clear that sleep is closely linked to our overall emotional and mental health,” Chocko said. “I’m thrilled to have the opportunity work with Mentavi Health to help people take control of their conditions and achieve wellness.”

A long-running study by the Centers for Disease Control and Prevention shows that Americans’ sleep problems are becoming more prevalent. In 2013, about 33% of women and 34% of men reported getting less than seven hours of sleep nightly. By 2023, those percentages climbed to about 36% and 38% percent respectively.

Poor sleep can be more common among people with mental health conditions. Research has shown that 55% to 75% of people with ADHD also suffer from sleep disorders. Similar relationships have been found between sleep and depression, anxiety, bipolar disorder, autism spectrum disorder, and post-traumatic stress disorder.

Sleep disorders can exacerbate the symptoms of such conditions and interfere with treatment. Mentavi Health supports patients in practicing sleep hygiene to get sufficient sleep. Methods include maintaining a regular sleep schedule, exercising regularly, using relaxation techniques, blocking excess lights, and avoiding use of electronic devices an hour before bedtime.

For more information about diagnosis and treatment of sleep disorders or other mental health concerns, visit https://mentavi.com.

About Mentavi Health and ADHD Online

Established as ADHD Online in 2018, Mentavi Health has evolved to encompass a broader range of mental health services. With the mission to make quality ADHD assessments accessible to all, Mentavi has grown to address not only ADHD but also the most common related mental health conditions. The nationwide Mentavi Diagnostic Evaluation and various treatment options showcase the company’s commitment to providing comprehensive, accessible, compliant online mental health care.

Source: Mentavi Health

About Mentavi Health

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With our proven model of separating assessment from treatment, holding ourselves to rigorous clinical standards, and streamlining care, we help patients take control of their lives across a spectrum of mental health needs.

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Original Source: newswire.com

We live in an age of constant social media information flow and swirl. It’s timely to reflect on the pervasive influence of social media in our lives—more so for individuals navigating life with ADHD. Let’s look at these modern-day challenges, especially as they intersect with ADHD.

The Reality of Social Media Use and ADHD

While studies suggest that around 7% of global social media users struggle with what’s known as Problematic Social Media Use (PSMU), this issue is significantly more pronounced among individuals with ADHD. Data shows that more than 30% of people with ADHD may experience PSMU. This stark difference highlights a unique challenge for the ADHD community in today’s digital landscape

Why Social Media Hits Different with ADHD

For those with ADHD, characteristics like impulsiveness and a continuous quest for stimulation can make social media platforms incredibly appealing. The instant rewards and endless content that social media offers can result in spending more time online than intended, potentially exacerbating ADHD symptoms. Moreover, the habit of frequently switching between social media apps can intensify ADHD traits, creating a challenging cycle to break.

The Impact of Excessive Social Media Use

Excessive engagement with social media can have widespread negative effects, including heightened anxiety, depression, difficulty concentrating, poorer performance at school or work, disrupted sleep patterns, and lower overall satisfaction with life. For individuals with ADHD, these consequences can further complicate existing challenges, underscoring the need for proactive management of PSMU.

Strategies for Managing Social Media Use

Adopting digital detoxes and consciously reducing time spent on social media can effectively manage usage habits. These strategies are particularly important for individuals with ADHD to maintain a balanced and healthy approach to digital consumption.

Engaging with a Mental Wellness coach can offer personalized strategies for navigating the complexities of social media. Through tailored guidance, a coach can help mitigate the effects of PSMU and promote healthier digital habits.

ADHD Online’s Comprehensive Approach

At ADHD Online, our ADHD Assessment incorporates the Bergen Social Media Addiction Scale, a respected tool that assesses social media dependence. Including this scale ensures that our patients gain a comprehensive view of their mental health, with insights into their social media use patterns. This holistic approach facilitates informed discussions about the best strategies for mental wellness, customized to each individual’s needs. 

ADHD Online is committed to guiding you through managing ADHD in the digital age. We offer assessments, diagnosis, treatment plans, wellness coaching, and tools and resources specifically designed for the ADHD community.  ADHD Online also offers Mental Wellness Coach services in addition to our Medical Treatment services. Our goal is to empower you to navigate social media in a way that supports your overall mental health and well-being.

Let’s work together to create a healthier, more balanced digital experience.

#ADHD #DigitalWellness #MentalHealthAwareness #MentalWellnessCoaching

What can you expect? A look back at Ron’s own ADHD journey and what pushed him to become a coach, his vision and approach for helping the ADHD community and his go-to karaoke pick when he really wants to impress the crowd. The important stuff, obviously.

Check out Ron on social media and find out more about the work he’s doing as a coach here. 

Don’t forget to check out Refocused LIVE every Thursday in December at 1pm eastern/12pm central. You can join the audience and get the event added to your calendar right here!