Hello! Welcome to my newsletter.

In this newsletter I will be sharing with you how I handle everyday life with ADHD, but without ADHD medication. I will share tips, tools and strategies for you to introduce in to your own life so you too can manage your ADHD holistically.

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Five quick steps to begin a cold water practice

Want to start a cold water practice yourself, but not sure how to? Keep reading to hear my five simple steps to get you started.

I could never do that, I hate the cold

Is what the majority of people say to me when they see/hear me talk about ice baths. I used to be exactly the same. Actually, I still am a little to be honest. Not as much as I was, but I definitely still prefer the warm to the cold!

Something else I hear a lot is “You’re so brave”. I disagree. Don’t get me wrong, I’m not saying I’m not brave at all. But some mornings when I am having a full on temper tantrum (yes, like an actual toddler) and Oliver is literally having to drag me out of bed by my feet, I don’t feel brave at all.

I don’t get in my ice bath (almost) every day because I’m brave. I don’t get in because of how I feel when I am in there either (although I’ll admit the feeling when you’re in a lake, the sea or a waterfall when wild swimming, that is something else!!). I get in my ice bath because of how I feel afterwards.

What does cold water really do?

Cold water exposure has so many benefits and can help many people, from athletes to CEO’s, and from people struggling with their mental health to those who want to support their ADHD symptoms.

Those benefits include, but are not limited to:

• helping with pain and inflammation.

• contributing to cardiovascular health and may reduce the risk of certain cardiovascular diseases.

• less inflammation and soreness, and help restore physical performance.

• increase dopamine levels in the blood by 250%, which can help to increase mood, focus and motivation.

• increase noradrenaline levels by 200-530%, which can help with increasing energy and focus.

• trigger a mental reset, cultivating a deep sense of gratitude and peace.

But how do I get started?

Lots of people will say to me “But I don’t have a garden for an ice tub” or “I don’t live near the sea or a lake”. None of that matters!! Beginning a cold water exposure practice is super accessible. All you need is a shower (or a bath!).

Here are my five steps to begin a cold water practice at home, in only 10 weeks:

Week 1: After your normal hot shower, turn the water to cold for just 10 seconds. Try and cover your whole body with the cold water, if you can.

Week 2: Repeat week 1, but for 20 seconds.

Weeks 3-6: Repeat week 1, increasing by 10s every week, until you are able to manage 1 minute.

Weeks 7-9: Start to increase, weekly, by 30 seconds.

Week 10 (ish): Once you are able to stay in the cold shower for around 2m30s - 3m, try a cold only shower.

Next steps

So you’ve mastered the cold shower? And maybe now you are beginning to realise that it’s not about bravery, it’s about how amazing you feel afterwards that makes the gruelling experience of a cold shower/ice bath/wild swim totally worth the cold and the pain!

If you want to go next level, this is where we introduce an ice bath or maybe a wild swim. Want to take your well-being even further… maybe you introduce some simple mantra meditation or some breathwork? There’s so many, holistic, ways to manage your health and wellbeing and I’m here for all of it! So stay tuned to hear all about all the methods I use to keep my health in tip top shape!!

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I hope you find what I write interesting, helpful and sometimes funny! And if you do, I'd love it if you shared what I am saying with others.

I have some spaces available for coaching. If you would like to apply, and get a FREE discovery call, please follow this link: https://app.youform.com/forms/ccaga68h

Carly x