Audio transcription available below:

Hello and welcome to this end of day body double audio.

Now this is specifically for ADHD business owners that really struggle to wrap things up at the end of the day and transition into a calm and relaxed evening. So if this sounds like you welcome and let's get started.

So first of all, let's just stand up, get away from our desk,

and just take a few moments

just maybe shake, shake things off, shake that energy. Move your hands and your arms, move your legs, do whatever you need to do, and I'm doing it with you

to just shake the day away.

Okay,

and now I'd love for you to just stop be still.

Mean you can still move if you like, if it feels good, maybe sway side to side,

maybe put a hand on your heart space. Do whatever you want to do, to feel comfortable in this moment, listening to my voice,

and the next thing we're gonna do is just take a few deep breaths in through the nose and then out through the mouth, so when you're ready, breathe In through the nose

and out through the mouth and

off and really. Let that exhale be audible.

Let it

let it out.

Let that be yourself unwinding. Release all of that energy from the day. Release all those pressures you felt in the day. Let's do it one more time together as they breathe in through the nose

and out through the mouth.

Hopefully you can start to feel your body just starting to relax and unwind and

and now let's move on to the first thing, so when you're ready,

get to your desk,

and let's go through your documents, any open documents you've got, whether they're on your computer or Just open around on your desk. It could be post it, notes, files, documents. Let's just sort through them one by one. And I don't want you to pick them up, start reading and start

opening that kind of mind space again for that specific document. I don't want you to do that. I want you to just have a look. Notice whether it is okay to shut down and save, whether it's on your computer, or whether you just want to put it away in a drawer in a filing cabinet for the rest of the night, and you can pick it up tomorrow. So just have a quick look, make that decision. Click Save, file it away, clear it from your desk.

Now, if there are any unfinished tasks, I want you to allow yourself to make a note of it for tomorrow. Trust that you can pick it up when you're ready next time you're at your desk.

Okay, so if you need a moment, I suggest just pausing this. But please don't take any more than five minutes on this.

Okay, so the next thing we're going to do is close down those tabs and programs. So let's move along. Have a look through you might want to do it in a nice, methodical manner, maybe left to right. Open up the tabs. Check what they are, and if it's okay to do so, close them down. You can reopen them tomorrow. If it's something important, you might want to save it as a bookmark, just so it's easily accessible next time you log on,

look at each one, decide if it's ready to be closed, gently click that x or exit button and feel that little hit of dopamine as you do so,

just imagine the work of the day gently settling, as if you're putting each piece of it to rest,

like each tab you close is another step towards clearing Your mind, and that's what we're here for right?

Okay, so if you're still doing that, I just want you to remember, very similar to what I mentioned, with the documents, don't get too involved. Don't open them and start reading everything again. Try.

And make that quick decision whether you can close it, whether it's ready, and do so save it to your bookmark if you need to make a note, if you need to to pick it up tomorrow, but close it down if you just need a few more minutes, then I suggest you pause this and restart when you're ready.

Okay, so we're doing it. We're getting it done. The next thing I want to do with you is to clear your desk. Let's get rid of that clutter, so bring your attention to your physical workspace and just gently tidy any papers, put the pins away and straighten up your desk. There might be multiple glasses, cups,

food, like plates, post it notes, crystals, candles. There might be clutter everywhere. So just,

just take one thing at time, put it in its place, and start clearing things away.

And each time you clear is like a small step towards making tomorrow easier, more simple and more calm. So when you next step, foot into your work space, you go to your desk,

it's just a nicer, more pleasant place to be.

So imagine yourself clearing that space, not just on your desk, but in your mind as well, preparing for a fresh start

on your next working day.

And feel free to pause this audio, maybe put on some of your favorite music to help you, kind of like,

put things away, move things around, and just declutter, just even if it's just for five minutes, get that done and come back to this audio, because this will be the last few things, and it won't take too long, I promise.

Okay, so finally, your work day is done. Let's shut down your computer,

and as you press that button, just visualize a soft wave of calm washing over you,

a signal that work is complete for the day.

And here you can kind of feel free to stretch, move your body as you transition, let go of that day's energy. So whether it's shaking or if you put some music on earlier, when you're clearing your desk, you might want to just like, carry on moving your body to that music

and just feel good, feel good that you've got through the day. You're closing things out. You're doing this for you. You want to start introducing a routine into your evenings so you have more time for you,

to unwind in the evening, to let go of work, because you know it's there next time you log on for your next working day.

So now I just want you to take a final deep breath with me and let it go with a sense of satisfaction at knowing that you've done enough today and everything else can wait. So breathe in through the nose

and out through the mouth

and thank yourself for showing up for the small acts of care you've taken in closing out your day in this way,

you are ready to step away with a clear mind and a fresh space waiting for you tomorrow.

You've done so well today, and I really want you to take this calm with you into your evening. You

Transcribed by https://otter.ai