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!)
If you want help with primarily ADHD, I use a blend of motivational interviewing, executive skills coaching, solutions-focused, acceptance and commitment therapy, and mindfulness skills to help you reach your goals.
In addition to ADHD support, I also work with complex cases including ADHD, for example:
ADHD and OCD
ADHD, OCD, and Autism
ADHD and Autism
All of the above plus PTSD and C-PTSD
My go-to resources for ADHD adults:
Master list of resources from Embrace the Muchness (website)
ADDitude Magazine (bite-sized articles)
How to Keep House While Drowning (book)
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.