“we're here to learn, we're here to grow to become all that we can be .”

My top 7 tips to supporting success with ADHD:

Self Care First

I know in the midst of overwhelm and a never ending to do list it can seem counterintuitive to plan self care first—but this is essential. The ONLY way to avoid burnout, which undermines our confidence because it feeds into the cycle of failure and shame, is to schedule in the things that fill us up first.

There are a lot of tools out there, you already know which ones don't work because you don't used them. My friend Cheryl has a giant white board in their office. They write everything that needs to happen that week so it doesn't "go in a notebook to die" (their words). This way, they can care for themselves by removing that mental energy of remembering to write things on the list, then remember where the list is, then remember to look at the list, then .....you get the idea!

Play

When I am stuck in a mood or have a cloudy brain, playing or being intentionally creative helps me get out of my emotions and thoughts and into my body. This allows me to disengage from the flight, fight, freeze, or fawn response.

Support

You need a support network. This can be mentors, coaches, friends, medical support, online groups, and more. We need people who can cheer for us and champion us when we're on the edge of our comfort zone. We also need this relationships as mirrors to see ourselves in a more complete light.

You are that support for someone else, I'm sure of it. Time to get you that same love and support that you give so freely to others.

Mindfulness

Mindfulness looks different for folks with ADHD. We can have the hardest time trying to close our eyes and be present. Ever tried to do a guided mediation only to be obsessed with one word the guide said in the intro of the video and then have your brain go on 142 tangents and end the meditation more tired than you started—same.

Mindfulness for folks with busy minds requires creation. Whether you're coloring, cooking, walking in nature and taking pictures of the things that make you feel something, or listening to a podcast while doing something else; trying different practices created for neurodiverse people by neurodiverse people is essential.

Movement

Movement is my favorite form of meditation and stress relief. Dancing, walking, yoga, exercise: anything to get the blood moving, the energy shifted, and to get me out of my head and into my body.

Celebration

We are quick to complain or to notice when we miss the mark, but what if you celebrated everything no matter how big or small? What would that do for your confidence?

Systems

Systems save lives. I read an article recently about an unconventional system for a woman with ADHD that got me thinking about creative systems I can put in place to support my life instead of manage it—giving me confidence and a self esteem boost. This amazing woman put laundry baskets in every room to manage the clutter and never ending cycle of laundry piles in her home. The different baskets have color codes on them for paper, items that belong in other rooms, laundry, kids' toys, etc.

Instead of feeling terrible about the state of her home, the clutter lives in the baskets and when she's inspired from movement, support, or a sudden burst of the cleaning bug, the things eventually find their homes without taking over everything else and undermining her energy.

What are your keys to self mastery? Schedule a chat with me to get started on finding the best way to support you!