ADHD Isn’t Just About Focus; It’s About Feeling Everything

ADHD Helpers: Visual Reminders that You are More than Enough

When people think of ADHD, they often picture hyper kids who can’t sit still. But for women with ADHD, it’s often something entirely different. It’s emotional overwhelm. It’s burnout. It’s being told your whole life that you’re "too much"  'too sensitive', 'too scattered', 'too disorganised'.

ADHD isn’t just about losing your keys (again). It’s starting five things at once and finishing none. It’s crying over a comment that shouldn’t sting, spiralling from rejection that feels like an avalanche, and spending hours masking so people don’t see how hard you’re working just to keep up.

And then there’s the shame. The "why can’t I just..." loop. Why can’t I just focus? Why can’t I keep it together? Why do I always feel like I’m behind?

Lived Experience - ADHD as an Adult

As someone with ADHD, I get it. The emotional side is rarely talked about, but it’s real and let's get real, exhausting. The goal isn’t to become someone else. It’s to stop battling yourself every day and start learning how to work with your brain.

Top 10 Things That Help Me Manage ADHD

Here are ten real-life strategies that I personally use (and recommend to my clients) to work with ADHD, not against it:

1. Make Lists: Not just for tasks, but also for wins, ideas, and thoughts. Get it out of your head and onto paper. I am the woman of lists and have about 4 on the go at any one time. Ticking things off that list is like a celebration with streamers, so satisfying.

2. Use Visual Reminders: Whiteboards, sticky notes, or even lipstick on the mirror; make your goals visible.

3. Set Alarms for Everything: Reminders aren't cheating. They’re survival.

4. Break It Down: One task into small, tiny steps. “Do the thing” becomes “open the laptop,” “open the doc,” “type one sentence.”

5. Body Doubling — Sit with someone else while you work (in person or virtually). Accountability without pressure.

6. Timers, Not Pressure: Use timers to start something, not finish it. Five minutes can get momentum going. I use this constantly with my drum practice. I find the hardest part is the starting and once I'm in the zone I am there. Yay.

7. Create Zones: Designate areas in your house for different tasks so your brain knows what mode it’s in. Again, my drum room is testament to that, I have everything I need right there in front of me, and it is very much my drum room. No time for scrolling social media when I'm in there.

8. Talk to Yourself Like You’re Five: Be kind. Be clear. Don’t expect perfection. I find setting a perfection standard is another way that I set my self-up for failure. I do it in my own way and the way that suits me.

9. Celebrate the Wins (All of Them): You did one email? That counts. You resisted doom scrolling? That counts.

10. Build in Recovery Time: Schedule rest like it’s a task. ADHD isn’t lazy, it’s tired from doing life at full volume.

    
    

Everyone’s brain is different. These are just a few things that help me feel like I have some grip on the chaos.

If you’re struggling to make life work with your ADHD, let’s figure it out together. There is no “normal.” There’s only what works for you.

Counselling with Someone who Lives Your Experience

I offer ADHD-aware counselling that meets you where you are, without judgment, without shame. Let's explore what’s underneath the chaos, and build strategies that actually work for you.

If you're tired of feeling like you’re too much and not enough at the same time, I see you. You’re not broken. You’re wired differently. And that’s something we can work with.

Reach out today: Book A Session Today