Hester Grainger

And then there's going to be that guilt and that shame spiral and kind of round and round it goes.

Yeah, I think timers are amazing.

Anything where you can gamify it.

So whether it's you go, right, I'm going to do this for five minutes, ten minutes, and I'm going to see how quickly I can do it.

So I'm going to see how quickly I can do the hoovering.

If I set my timer for five minutes, all you can do is do songs, like I was saying.

So you find two great songs or an old song that's five minutes, go, right, until the end of this song, I know I've got to try and get as much done.

And then don't forget the rewards, right?

And we need a reward quite instantly.

And the reward can be really small.

It can just be like, and now I'm going to make myself a cup of tea or now I'm going to have that snack.

I don't believe that food and drink should be rewards as in you cannot have that until you've done it.

But I just mean, do you know what?

I've got that little chocolate bar on the side.

I'm going to have that bag of crisps or that apple or, you know, whatever it is.

Actually, that's going to be my reward for doing it because we like rewards, don't we?

I also think if you've got partners or maybe you live with flatmates,

a thank you like I know that my me and my husband quite often will be like just so you know I've done the washing up today and I've done the hoovering and I've done the laundry and we're like oh my god thank you if anyone else heard us thanking each other for doing these things which other people just think are normal things they'd probably think it's madness but actually when he's just like oh look isn't the kitchen tidy yeah you know what I mean it's just that like oh yeah just that little spike a day for me

And also, timers don't always work if you're autistic ADHD, if you're all ADHD, because actually a timer can feel like panic.

So timers may work with some people, and for other people, they may just be like, absolutely not.