My Tic Journey

A free personal guide for adults living with Tourette syndrome

My Life With Tourette's — and the Routine I Follow.

I'm Peter Amundson. In this guide, I share my personal experience with Tourette's, the daily habits I follow, and lessons from my journey.

Free PDF • Printable • Daily and weekly trackers included

Instant download — no payment, no account

Personal experience and educational content. Not medical advice or a treatment program.

My Tic Journey

A Personal Guide

Finding My Calm

“What Helped Me Live Well with Tourette Syndrome”

A personal guide on living with Tourette syndrome — diet, movement, deep focus, and mindset, as one traveler experienced them. Not medical advice.

A personal map — one traveler’s route to a fuller life.

Why I wrote this

I started noticing what my better days had in common.

I've lived with Tourette syndrome since I was five. For a long time I believed quieter days were something other people got to have. The turning point was small and quiet: I started noticing, without judgment, what my good days had in common. Slowly, one habit at a time, the volume began to turn down — not gone, but softer.

That hope — that the noise can ease — is the whole reason I wrote this guide. I'm not a doctor, and this isn't a medical report. It's a personal map. I can't promise your results will match mine; I can only hand you what changed things for me.

Personal experience and educational content. Not medical advice or a treatment program.

A personal message from Peter

Why I created My Tic Journey.

What's in the guide

My experience, written down.

I share my experience living with Tourette syndrome, the routines I follow, and the observations I have made along the way. The guide and printable trackers are free. This is my personal account, not a treatment program.

I'm not a doctor, and I can't promise it will work the same for you. What I can do is put the map that helped me into plain language, free to download.

Free to download. Yours to keep.

What's inside

The guide, chapter by chapter.

A short, focused guide — my personal story, the daily habits I lean on, and printable trackers to find your own patterns.

00

Before We Begin

My story — living with Tourette's since age five — and why I wrote this guide.

01

Eat a Balanced Diet

How I eat most days — balanced, varied meals rather than rules about cutting foods out.

02

Feed the Calm: Full-Spectrum CBD Oil

My personal supplement routine, including the full-spectrum CBD oil I noticed made the most difference for me.

03

Move Every Day

Movement, sport, and training I keep coming back to.

04

Go Deep

How deep focus helps me, and the blocks I protect.

05

Choose the Lens

The positive-thinking practice I use on purpose.

06

Soften the Body

Stretching, slow breathing, and a nighttime wind-down.

07

Track It

How I track sleep, mood, movement, and tics to see my patterns.

08

A Note on Patience

Why setbacks aren't failure, and how I keep going.

09

Rest and the Small Things

Sleep and the quiet habits that stack up for me.

Plus a simple first week, a note from the author, and printable daily and weekly trackers.

See inside the guide

A look at the actual pages.

The cover, the contents, an interior page, and a printable tracker — real pages from the guide, so you know what you're getting before you download.

Free • Instant download • Printable PDF

My Tic Journey

A Personal Guide

Finding My Calm

“What Helped Me Live Well with Tourette Syndrome”

A personal guide on living with Tourette syndrome — diet, movement, deep focus, and mindset, as one traveler experienced them. Not medical advice.

A personal map — one traveler’s route to a fuller life.

Free PDF guide

Read the whole guide, free.

Explore my personal experience living with Tourette’s and the practices I describe in this guide. Download it free and read it at your own pace.

Guide language

No payment, no email, no account.

Printable PDF · includes the daily and weekly trackers

Personal experience, not medical advice.

Leave an optional tip

The guide is yours to keep, completely free. If you found it useful and would like to support my writing, you can leave an optional tip. Thank you for reading.

Choose an amount

One-time payment in US dollars (USD).

Tips go to Peter Amundson for his work on My Tic Journey. They are not tax-deductible charitable donations.

Questions

Things people ask.

What format is the guide?
A printable PDF. You download it once and it's yours forever — no app, no account, no email, no login. Save it or print it whenever you like.
Which languages are available?
English, Spanish, and Hindi. Choose the language in the download section and the matching PDF is prepared right away.
How much does it cost?
Nothing. The guide is free to download — no subscription, no recurring charge, and no account to create.
How does the PDF download work?
One button in the download section prepares the PDF. If it doesn't start, Download Again sits right beside your confirmation. The guide is a PDF you can save and print whenever you like.
What's included in the printable trackers?
Two clean sheets come with the guide: a daily tracker (one day per page — sleep, mood, tic observations, your own habits, activity, and notes) and a weekly tracker (seven days at a glance with a short reflection). Habit labels are left blank so you write your own. Both are included with the guide download.
Is this medical advice?
No. This is one person's experience, not medical advice, diagnosis, or treatment. Please talk to your doctor before changing your diet, supplements, exercise, or treatment.
Who is this guide for?
It's written primarily for adults living with Tourette syndrome. Parents and caregivers are welcome to read it for personal perspective — not as a pediatric treatment guide.
What kinds of routines are in the guide?
The guide shares the everyday habits I personally lean on — sleep, movement, food, screen time, and a few focus techniques. It's a personal routine, not a program, and I describe each one in terms of what I noticed rather than as instructions for anyone else.
Do I have to follow the routine exactly?
No. Tourette syndrome affects everyone differently, so what steadies me may do nothing for you. The guide encourages you to observe your own patterns with the trackers, keep what helps, and let the rest go. There is no one-size-fits-all schedule to follow.
How long until I notice a difference?
Honestly, I can't promise a timeline — this is my personal experience, not a clinical result. For me, small repeatable habits added up gradually over weeks of honest tracking. Your results, if any, will be your own.
Does the routine replace medication or therapy?
No. This is a personal account, not a treatment. Nothing here is meant to replace medication, therapy, or your doctor's guidance. Please talk to a qualified healthcare professional before starting, changing, or stopping anything in your care.
Is this a diet or supplement plan?
No. I share what I personally observed about food and a couple of habits, but there are no supplement doses, meal plans, or rules for you to follow. Think of it as a journal of one person's routine, with trackers so you can discover what works for your own body.
What if a routine seems to make my tics worse?
Stop it and talk to your clinician. The guide is built around observing your own patterns honestly — if something doesn't sit right with you, that's useful information, and a healthcare professional is the right person to help you make sense of it.
How long is the guide?
It is a short personal guide, and it includes the printable daily and weekly trackers.
Do I have to pay for anything?
No. The guide and the trackers are free, with no email and no account. Reading or downloading never depends on paying anything.

A note from the author

“I am a fellow traveler, not a doctor. This guide is my personal map of how I learned to live well with Tourette syndrome — built from 51 years of living it, not from a medical degree.”

Peter Amundson— Peter Amundson

Nothing on this page or in the guide is medical advice, diagnosis, or treatment. Any supplement may interact with medications or conditions; talk to your doctor before starting or stopping anything. If you are in crisis or thinking about harming yourself, call or text 988 (Suicide & Crisis Lifeline, US) or contact your local emergency services.

My Tic Journey

This site is not affiliated with, endorsed by, or sponsored by The Tourette Association of America or any other medical association. The link above is provided as a resource only.

© 2026 My Tic Journey. A personal account. Not a medical device or service.