ADHD.Holistically

One of the reasons I love the idea of experimentation is that it removes so much of the pressure we place on ourselves.

I see this often with women who have ADHD +1. We want certainty before we begin. We want to know if the strategy will work, if the project will be successful, or if the change we're considering will be worth the effort.

The problem is that certainty usually comes after action, not before it.

That's why I wrote Shake Up Your Life around the idea of tiny experiments. An experiment doesn't require a lifetime commitment. It doesn't require confidence. It doesn't even require you to believe it will work.
It simply asks you to be curious.

What happens if I try this?
What do I notice?
What do I learn?
Maybe the experiment works beautifully. Maybe it doesn't. Either way, you've gained information that can help you make your next decision.

So if you've been sitting on an idea because you aren't sure it's the "right" one, consider this your reminder: you don't need certainty to begin. You only need enough curiosity to try.

If you're looking for practical ways to create change without pressure or perfectionism, Shake Up Your Life is available 🔗 up there ⬆️

When you're feeling overwhelmed, dysregulated, or spiraling, ask yourself:
"Is this 100% true?"
Not:
"Is there some truth to it?"
Not:
"Could this happen?"
But:
Is it 100% true?

ADHD brains can be wonderfully creative problem-solvers.
Unfortunately, that creativity can also create stories, assumptions, and worst-case scenarios when we're stressed.

This question creates a pause.
A breath.
A moment of perspective.

The subtle shift is creating space between the feeling and the story.
The big impact is responding instead of reacting.

If practical ADHD tools like this help, my free guide 30 Quick & Easy Hacks for ADHD includes 30 simple strategies for difficult moments 🔗 up there ⬆️

A metta, or loving-kindness meditation, is a practice of quietly offering compassion to yourself and others.

Traditionally, it may sound like:
May I be happy.
May I be safe.
May I be at ease.

And then the wishes extend outward — to loved ones, strangers, difficult people, and eventually all beings.

I’ve been thinking lately about how adaptable this practice is.
You can change the words and change the intention.
Meet yourself where you are.

Today, the metta I want to offer is simple:
May you know that you are loved and supported in your journey.
For women navigating ADHD +1 and the curveballs life tosses our way, compassion matters.
Sometimes advocacy begins there.

Try this today:
Cross one thing off your to-do list that you are not going to do.

Not postpone, not guilt yourself about. Remove.
Why?

Because sometimes ADHD overwhelm comes from carrying unrealistic expectations longer than necessary.

A full list is not always an honest list.
And compassion sometimes sounds like: "Not today."

The subtle shift is reducing the pressure.
The big impact is making the remaining tasks feel possible.

If small, practical supports help you reset, my free guide 30 Quick & Easy Hacks for ADHD has 30 ideas for exactly these moments 🔗 up there ⬆️

When ADHD hyper fixation hits, you create 3 new webinars and then need fresh air, a brownie, and an americano to finish what you start.

Funny? A little.
Familiar? Probably.

Hyperfocus can be powerful. It can fuel creativity, momentum, and deep work. But it can also leave us overspent, overstimulated, or wondering how we accidentally created twelve new tabs worth of commitments.

Sometimes support looks like working with your energy instead of against it.
Create when the energy is there.
Pause when your nervous system asks for it.
Build realistic containers around the momentum.

That balance between energy and structure is one of the ideas behind The ADHD 3-Day Sprint — creating a manageable framework for turning momentum into follow-through 🔗 up there ⬆️

One of my favorite ideas from Shake Up Your Life is this:
You do not have to commit forever to try something.
You are allowed to experiment.

Try waking up differently.
Try changing the order of your routine.
Try working in a different environment.
Try taking a break sooner.

Not because every experiment will change your life.
But because trying something small teaches you something useful.
The pressure to “get it right” keeps many ADHD brains stuck.
Experiments create movement.

You don’t have to know if something will work before you begin.
Sometimes the experiment is the information.
If you’ve been craving change but feeling overwhelmed by where to start, Shake Up Your Life was written for exactly that space 🔗 up there ⬆️

Try this today:
Write down 3 things you will do in the next hour.
Not twenty, not your entire week.
Just three.
Why?

Because ADHD overwhelm often grows when everything feels equally urgent and equally unfinished.
Narrowing focus creates clarity —>smaller containers reduce cognitive load.

The subtle shift is reducing the number of moving pieces.
The big impact is actually getting started.

If practical, in-the-moment supports like this help, my free guide 30 Quick & Easy Hacks for ADHD includes 30 small strategies designed for especially ADHD moments 🔗 up there ⬆️

Many ADHD brains operate with urgency-based activation. Tasks that feel abstract or distant can remain difficult to begin until they suddenly feel real.

Let me assure you, this is not laziness, it is not lack of caring, and it is certainly not a character flaw.

Sometimes the challenge is creating a container that helps the brain engage before panic enters the chat.

That’s one of the reasons I wrote The ADHD 3-Day Sprint — a short, structured approach designed to make projects feel clearer, more doable, and easier to begin.

And if today is feeling especially ADHD-ish, my free guide 30 Quick & Easy Hacks for ADHD offers small, realistic supports for moments exactly like this 🔗 up there ⬆️

ADHD +1 might mean grief. Burnout. Perimenopause. Parenting. Anxiety. Work stress. Loss. Overwhelm. Life.

Because ADHD rarely travels alone.

And one of the things I believe deeply is this: you do not need to overhaul your life to feel better supported.

Sometimes progress begins with understanding your brain more clearly.
Or maybe it starts with one small experiment.
And sometimes it looks like giving yourself more compassion than criticism.

That belief shaped both Shake Up Your Life and The ADHD 3-Day Sprint — practical, realistic tools for creating movement without perfectionism.

As we head into June, I hope this space helps you feel more supported in your own journey.
What support are you needing in this current season of your life?

There’s no perfect time to begin.
There’s no moment where everything suddenly feels clear and easy.

Most of the time, progress starts somewhere quieter.
A small shift.
A short effort.
A willingness to try something different.

That’s what both of these books are built around.

If that feels like where you are right now, they’re here when you need them 🔗 up there ⬆️