Gentle Self-Management for ADHD
Do you feel like you have to work harder than your peers to achieve your goals? Maybe you’ve built systems that work in some areas, but tasks like doing the dishes feel insurmountable. Maybe you engage in self-criticism because managing your life “shouldn’t be this hard.” Whether you have diagnosed ADHD, or you suspect you may have ADHD, an ADHD affirming approach to therapy can help.
When symptoms are confused with character flaws, it’s no wonder ADHDers are more likely to experience burn out, depression, and anxiety. For example:
“I’m lazy” = low dopamine brains seek high dopamine activity. How much dopamine are you getting from doing the dishes?
“I’m irresponsible with my finances” = working memory, impulse control, and organization issues make financial management challenging.
“I can’t keep my commitments to myself” = Ironically, ADHD adults have to work harder than their peers to compensate for ADHD symptoms. As a result, we are more likely to feel burned out by rigid, white knuckling self-management.
There are many tools that can help you release frustration and exhaustion from trying to fit your brain into a “neurotypical” world. My clients work with me to build:
Loose structure with lots of choice
A supportive inner voice that honors your needs for rest, stimulation, and enrichment
Gentle self-management skills for the important things (Hygiene! Fluid intake!)
Values exploration to let go of the non-important things (Optimizing your life! Perfect organization!)
My go-to resources for ADHD adults:
Buy my digital downloads of skills cards and slides.
Master list of resources from Embrace the Muchness (website)
ADDitude Magazine (bite-sized articles)
Social Model of Disability (article)
Neurodiversity Rights Movement (literature review)
How to Keep House While Drowning (book)
Unmasking Autism (book, written toward ADHD as well)
Note: I do not offer psychological assessments to diagnose you with ADHD or prescribe you medication, but I can point you to clinicians who do.
