“Just break it down into smaller steps” is one of the most common pieces of advice those of us with ADHD hear when faced with a task we find challenging. It is usually well-meaning and can sometimes be helpful, but for many of us it is not the simple solution it is made out to be. The problem is that the task is often not just a task. Imagine we need to apply for a job. Someone tells us to break it down. Update the CV. Find references. Write a cover letter. Submit the applica

Shame is not the same as guilt. Guilt says I did something wrong. Shame says there is something wrong with me. Shame is deeply personal and it attaches itself to our identity, not just our actions. It often begins in a way that is easy to dismiss. We miss an email that we meant to reply to. We forget to send a document. We walk past the laundry again. We open our laptop and then close it without starting. On the surface these are small moments, ordinary and fixable, but they

Imagine trying to listen to one radio station while five others are playing at the same time. For many of us with ADHD, this is what busy environments can feel like. ADHD brains often struggle to filter background information. When everything feels equally important, our brain has to work overtime to decide what to prioritise, and it can quickly become overloaded. Sound doesn’t arrive neatly organised. It arrives as a flood. Picture meeting someone in a café. The coffee machi

The beginning of a year can be particularly hard for those of us with ADHD. ADHD brains don’t reliably generate motivation on demand, especially when tasks feel abstract, future-focused, or emotionally loaded, which is exactly what “planning a year” tends to be. Executive functions like prioritising, sequencing, time awareness, and task initiation are already effortful, and when energy is low or the nervous system is dysregulated, they become even harder to access. It’s why w