When I first got my ADHD diagnosis, I thought everything would suddenly make sense — that I’d finally have the “why” behind years of struggle. And it did make sense… but it also brought up grief, confusion, and a lot of unlearning. If I could sit down with that version of me — overwhelmed, curious, and trying so hard to “get it together” — here’s what I’d tell her. 1. You’re not lazy — you’re trying to function in a world built for a different brain. You’ve been adapting for

ADHD + Mess = Real Life Chaos Not the Instagram-perfect kind of mess. The real kind: laundry piles in the corner, random stacks of paper, crumbs underfoot, and half-finished drinks in every room. And the hardest part? It’s not just the mess itself — it’s the shame spiral that often comes with it. We’ve all heard some version of: “If you just put things away when you were done, it wouldn’t get this bad.” But here’s the truth no one says loudly enough: For ADHD adults, keeping

When people talk about “baby steps” in behavior change, they usually imagine neat, tiny, forward progress. One small action after another, building steadily until you’ve created a new habit. But if you have a neurodivergent brain—or if you’ve ever actually watched a baby learn to walk—you know that’s not how it works. Babies take a few wobbly steps one day, then maybe nothing the next. They fall—over and over again. Sometimes they stand up, take a step, and plop right back do

Do you ever feel stuck behind an invisible wall, waiting for the day you’ll finally feel “ready”? For ADHD adults, that’s a familiar cycle of procrastination and perfectionism. The good news? You don’t need perfect readiness to restart—you just need small, messy, imperfect steps forward. Why waiting to feel "ready" doesn't work for ADHDers Many ADHD adults struggle with perfectionism and the need to feel “ready” before starting. The truth is, that magical feeling rarely comes

Lately, I have been trying to learn how to slow down and embrace rest. Maybe it’s a winter thing or perhaps a “post-30” thing, but I’ve come to realize it’s an essential part of breaking out of the “boom/bust” cycle that feeds into chronic burnout. But how do you rest when it feels like every fibre of your being is rebelling against this idea? When every time you settle down to rest, restlessness and/or anxiety spike, and your brain starts racing? Here’s some neurodivergent

Many ADHD adults grapple with time agnosia, or time blindness, making it challenging to accurately perceive and estimate the passage of time. In a world that revolves around time-specific appointments and deadlines, incorporating accommodations and supports becomes crucial. Here are some strategies my clients and I have found helpful in increasing awareness of time throughout our days. Double Alarm: Set two alarms for important transitions. The first serves as a heads-up, all

As the calendar turns to January, opinions on New Year's resolutions vary widely—some relish the opportunity for a fresh start, while others recoil at the idea. Personally, I welcome the reset that January brings, a chance to recover from the year-end hustle and reflect on the past while envisioning the future. My approach to goal-setting has evolved over the years. Initially relying on SMART goals, I soon discovered their limitations. Setting them felt like a yearly ritual,

Welcome to the ADHD grind! In our everyday chaos, this blog is your guide to understanding how music can be a game-changer; tackling attention struggles, boosting productivity, and adding a dose of stimulation to your daily adulting. Let's dive in. 1. Managing Energy and Stimulation Levels Through Music at Work: Adulting often demands a delicate balance of energy. Music can be used as a personalized energy dial during the workday. Upbeat, energetic songs or songs with a more

Don't want to read through the long version? Scroll to the bottom for the TL;DR. Understanding Your Energy Hey there, fellow ADHDers! Today, we are going to delve into a practical method for managing your energy— the Pace and Rest method. I was first taught this framework in a workshop with one of my favourite authors on Acceptance and Commitment Therapy, Russ Harris. This method is all about finding a rhythm that works for you without the pressure to always be on. Let's expl

Don't want to read through the long version? Scroll to the bottom for the TL;DR. ADHD, or Attention Deficit Hyperactivity Disorder, is often described as a double-edged sword. On one hand, it gifts us with creativity, out-of-the-box thinking, and infectious enthusiasm. On the other, it can lead to exhaustion, frustration, and, eventually, burnout. As an ADHD coach and behavior analyst who also has ADHD, I understand the unique challenges that we face when it comes to burnout,

Don’t want to read through the long version? Scroll to the bottom for the TL;DR. Hello, fellow ADHD-ers! Today, I'm excited to share my most recent hyperfocus - an empowering tool that can revolutionize the way we work: Focusmate.com. This is not sponsered, but is a tool I use daily and I just had to share! What is Focusmate? Focusmate is an online platform specially designed to boost productivity, accountability, and connection among all of us with ADHD and beyond. At its co

Learn how to use body doubling to manage your ADHD.