Join Tracy in Episode #74 of ADHD for Smart Ass Women where she introduces you to Rachel Elliott. Rachel is a life-long resident of Washington, D.C., where she earned a BS in Biology at Salisbury University and will begin classes for her Doctorate of Physical Therapy Program at George Washington University. Rachel has been using Focusmate to conquer her short-term and long-term goals for over two years. She has more recently realized the power of Focusmate to maintain daily routines and now uses Focusmate for her morning routines and to meditate, practice yoga and finish those nagging projects that need to get done.  Rachel shares with us: The circumstances surrounding her ADHD diagnosis as a sophomore in high school. The symptoms that she always wondered about but now recognizes as clearly ADHD How Focusmate works How Focusmate revolutionized her life and increased her productivity Why Focusmate is so effective for her How she has made friends on Focusmate Tips for using Focusmate How 4-7-8 breathing can help with anxiety, panic attacks and focus The ADHD traits that are responsible for her success The key to living successfully with ADHD Her number one ADHD workaround Resources: Podcast Ep. 14: What's a Body Double and How Can it Help Me Get My Work Done ADHD for Smart Ass Women Focusmate Group Link Unlimited Focusmate sessions are free until July 28, 2020 using this link. Rachel’s E-mail: crush.all.your.goals@gmail.com  Internet + App Blockers  Freedom (Works across all browsers and devices) https://freedom.to/ Stay Focused Chrome Extension: https://play.google.com/store/apps/details?id=com.stayfocused&hl=es StayFocused App: https://chrome.google.com/webstore/detail/stayfocusd/laankejkbhbdhmipfmgcngdelahlfoji?hl=es 4-7-8 breathing https://www.medicalnewstoday.com/articles/324417#how-to-do-it Rachel shared these additional Focusmate tips: Use two computers or a laptop + tablet or Chromebook ((Focusmate can take up a lot of CPU and drain your battery so many users have a main computer + a second device that runs Focusmate.) Use the recurring feature to set up Focusmate routines (Mouse over session on the FM calendar, then click on the pencil icon) Install an internet/app blocker. Turn off your phone or put it on airplane mode during the session. My phone has a “don’t interrupt feature” that automatically silences the phone for an hour.  My friend Meg puts her phone in her desk drawer during sessions.  Physically remove your phone from view- out of sight out of mind.  Share your screen for added accountability if you are getting off-track. I actually learned about 4-7-8 breathing from a Foucsmate partner Be honest with your partner. Share what worked and what didn’t, your partner may have suggestions.