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Week One (October 1st - 6th)

To get our yoga challenge started, we're starting off nice and slow so that your body as well as your senses can awakened. Over the next seven days, let these yoga poses help you center your energy so you can feel present. Trust us - your inbox can wait 10 minutes for you to ease into your day.

Energy-Centering Morning Yoga

Day One

This yoga routine keeps things light by allowing you to perform most movements in the sitting position. They'll help you begin to release any recurring tension you've been feeling.

Day Two

Begin day two of the yoga challenge with another morning stretch that elongates your spine and helps loosen any lingering tension in your hips.

Day Three

Continue stretching your way into day three of the yoga challenge with these soothing stretches.

Day Four

If things are beginning to feel repetitive today, don't give up! The goal is to help your body get used to being stretched before you start powering through your to-do list.

Day Five

If you have an extra five minutes to spare, try this 15 minute morning yoga routine for a slight change of pace.

Day Six

Things are starting to get interesting with this power flow yoga routine. This requires you to finally leave the sitting position and we know you're grateful for that.

For day 7, take the time to give your body a break from your first week of intentional morning yoga stretches! Make your favorite tea or pumpkin spice latte drink and enjoy the crisp fall air! The fun picks back up October 8th!

Figuring Out A Diagnosis

While they can feel similar, there is a difference between having ADHD and just feeling overwhelmed. "On the one hand, feeling overstimulated may emanate from several stimuli, including stress, lack of adequate sleep, excessive noise, or sensory overload," Nwogwugwu says. "ADHD is a neurodevelopment disorder characterized by persistent patterns of inattention, impulsivity that significantly impair daily functioning, or hyperactivity and are present in multiple settings."

So overstimulation is the result of outward elements, but ADHD comes from inside your brain. And while stress can have its up and downs, ADHD and its symptoms are consistent.

Nwogwugwu also says claiming ADHD when you don't actually have it can be harmful. That's why it's important to talk to a pro (like a psychiatrist or a psychologist) instead of using TikTok to self-diagnose.

"Self-diagnosis may lead to misunderstanding, eventually preventing the individual from accessing appropriate support and proper treatment," she says. If you self-diagnose and treat one disorder when you're really struggling with something else, you won't get the help you truly need.

That being said, don't feel like you have to dismiss consistent patterns or habits if they're interrupting your daily life. Nwogwugwu points out a few behaviors that could indicate you have undiagnosed ADHD, like "difficulty concentrating and focusing on tasks that are not particularly interesting or stimulating."

"Undiagnosed ADHD could manifest through impulsive behaviors such as acting without thinking, interrupting others while talking, or a high inclination to risky behaviors," she continues. You might also misplace items, lose track of time, and constantly forget and miss appointments, but that's not all.

"An individual with unorganized and difficulty that results in a cluttered environment could have undiagnosed ADHD [and it] could manifest through restlessness where an individual has challenges relaxing and always feels 'on the go,'" she says. "In addition, it could manifest in challenges in following instructions [or] difficulty in multitasking effectively, and difficulties with impulse control."

Living In The Present

Like so many other areas in the health and wellness space, ADHD can manifest differently in different people! That means that there's no one-size-fits-all solution when it comes to getting diagnosed, which emphasizes how important it is to talk to your doctor.

One specific area where it depends on the person? ADHD affects women differently than it affects men.

"Inattentive symptoms are predominant in women, while hyperactive and impulsive symptoms are common among men," Nwogwugwu says. "Besides, co-occurring conditions such as depression, anxiety, and eating disorders are more common in women than men with ADHD."

Women living with ADHD can also end up internalizing their problems, which impacts emotional regulation, self-confidence, and self-esteem.

Nwogwugwu also mentions how important it is to form an individualized care plan to make sure you're taking care of your specific needs — including your mental health. "Hyperactivity, impulsivity, and difficulties with impulse control may lead to interpersonal conflicts and social difficulties, affecting an individual’s self-image and self-concept adversely," she says.

Struggling with organization, attention, and time management can affect the people around you, which in turn might leave you feeling like you aren't meeting expectations for work or your relationships. We've been there, and we also know that stressing about those details can make it easier to mess up next time.

"This may cause frustration, feelings of underachievement, or actual underachievement that would lower an individual’s self-esteem," she says. "Persons with ADHD can face judgment, criticism, and stigma from society and feel rejected by peers because of their poor social skills. The negative experiences could have adverse effects on self-concept and self-esteem, especially among children."

Moving Forward

But the good news is that your life doesn't have to come to a standstill because of an ADHD diagnosis. Whether your doctor recommends lifestyle changes or steps that are a bit more extreme, there are also some calming habits Nwogwugwu recommends adding into your routine.

"Breathing exercises and yoga could help address the feelings," she says. "The techniques slow down the heart rate and reduce cortisol levels resulting in improved and sustained attention and affect." Since breathing techniques are grounding, they help you focus on something besides what's making you anxious.

"Talking to someone who can help, this can be a therapist, friend, a family member, or a counselor can be a great way to get some relief," she adds. "It helps one to express emotions or sentiments openly, which may relief the burden. Expressive writingcould help in regulating emotions through neural activation. In other words, writing could be therapeutic for overstimulated or overwhelmed individuals by helping them feel in control of the situation."

Why aren't Rudy and Madison friends anymore?

Rudy Pankow and Madison Bailey were best friends during season 1 (Madison called Rudy her "bestie," and said that in any situation, "he's the first person I'm going to call"). But rumors of a fallout came after the show went viral in 2020. Fans picked up on their onscreen chemistry and started shipping the actors in addition to shipping their characters JJ and Kiara (the internet shipped the fictional couple so hard, in fact, that the relationship was written into the show despite it not being the team's original plan).

"Madison and Kiara, and Rudy and JJ, are two different people," Madison said in a 2020 Entertainment Tonight interview after the relationship started picking up steam. "Let's keep the ships on the show. But as far as the show, I'm all for it."

After publicity for Outer Banks season 2 began, fans noticed Rudy and Madison didn't seem to have the same connection in public, and even appeared to avoid each other on set — a far cry from their adorable interactions during press for season 1.

Fans started outright blaming Rudy's girlfriend Elaine Seimek, who was originally a PA on the show, for causing a rift between the two actors. Madison herself shut down the rumors with a TikTok promising they all had no problems, while Rudy Pankow took to Instagram to defend his girlfriend.

"To those who are creating such displeasure and opinions about the one I love and my relationship, it’s time to stop," Rudy Pankow said in an August 6, 2021 post. "In this era of social engagement and enlightenment I want to express the importance to spread positivity and needing to know when it is unfair to express your own distaste for something or someone, especially when you can do it behind an anonymous identity. I was always told the best version of yourself is your most humbled self…I make this statement as my most humbled self and would be so grateful if we all would move forward in positivity and respect."

Is there drama between the Outer Banks cast?

The Outer Banks cast drama rumors only intensified after a June 2023 dinner, when Madison Bailey and her partner Mariah Linney reportedly unfollowed Elaine on Instagram. Not to mention the fact Rudy Pankow isn't in any of the Outer Banks season 4 cast videos.

After JJ's death rocked the internet, creators Josh and Jonas Pate and Shannon Burke said that it was always the plan to kill JJ. "For a long time we had known that someone was going to die," showrunner Shannon Burke told Teen Vogue. "We thought it was going to be JJ all along."

However, the fact that JJ and Kiara have been dating for almost 2 years at this point, yet barely react to the other heading into danger has fans thinking Rudy asked to leave the show. And rumors that they filmed multiple endings to give Rudy the option to stay only adds fuel to the fire.

When new episodes of the show dropped in November of 2024, fans almost immediately clocked that Rudy and Madison appear to have used body doubles for a cuddling scene — while Madelyn Cline and Chase Stokes (who dated from June 2020 to November 2021) were cozied up across the campfire.

Even though an anonymous source suggested Rudy and Madison aren't friends anymore, and that their chemistry onscreen in season 1 was because they'd fallen for each other IRL, a source told People the actors are not feuding.

When did Madison Bailey and Rudy Pankow meet?

Rudy and Madison first met after Rudy had booked the role of JJ and Madison was headed to a final audition. Despite the fact they had mutual friends, they didn't meet until they were on the same plane to Charleston. She told Harper's Bazaar in 2020 that she said hello when they crossed paths, then found a DM from him on social media. “He was like, ‘I knew you were Kiara the second I saw you,’" she said. "I was like, "Oh my God, did this guy three seats up really just DM me?’ He went and found our mutuals, found my page, and messaged me.”

Well, during press for Outer Banks season 4, when the cast was asked who would be most likely to fall in love with a stranger on a plane, Carlacia Grant (Cleo) answered with Madison, leading fans to believe she was confirming the romance rumors.

Did Rudy quit OBX?

Rudy Pankow exited Outer Banks after season 4, and Madison Bailey finally spoke about what JJ means to her in the cast's official goodbye — and got emotional talking about how well Rudy brought the character to life.

"We all read the character on the page," she says. "And we know what you brought to it and you turned it out and really made something of it and paid respect to the depth of the character while bringing a lightheartedness that the show desperately needed."

And during a cast video hyping up JJ's (and Rudy's) best moments from the series, fans were beaming when Rudy and Madison dissected some of the best Jiara moments from season 3. "this video healed me❤️🩹 thank you netflix!" one TikTok user wrote in the comments of Madison talking about JJ and Kiara's first kiss. "I’m so happy [they're] friends bro like fr 🥺🥺," another user said.