Liz Melling Holistic Wellbeing and ADHD Coaching

Liz Melling Holistic Wellbeing and ADHD Coaching Hi, I'm Liz!

I help ADHD women feel more confident, connected and authentically themselves through holistic and creative approaches that honour their unique minds.

Ever feel like your thoughts are all tangled up?Not messy in a “you’ve failed” way - just… knotted. Overlapping. Hard to...
18/01/2026

Ever feel like your thoughts are all tangled up?
Not messy in a “you’ve failed” way - just… knotted. Overlapping. Hard to see where to start.

My Untangle Sessions are a space to gently lay everything out.
No fixing. No rushing. No expectation that you’ll leave with a perfectly neat ball of string.

We start by getting it all out - the thoughts, feelings, questions, worries, half-ideas and loose threads that are looping around in your mind.

Together, we begin to notice what’s really going on beneath the overwhelm.

What feels tight.
What feels knotted.
What’s connected.
What might need some attention first.

By the end, things aren’t “perfect” - and that’s not the goal.

But people often leave feeling lighter, clearer, and more settled within themselves, with a couple of small, realistic steps that actually feel doable.

These sessions aren’t about sorting your whole life out in an hour.

They’re about creating a starting point.
And beginning to feel less tangled inside.

If you have ADHD or AuDHD and your thoughts feel tangled, heavy, or hard to organise, this space is for you.

Drop me a message if you’d like to know whether an Untangle Session would suit you.

Or explore my coaching options via the link in my bio.

Writing social media posts is actually… really hard.Not because I don’t have things to say - but because there’s so much...
16/01/2026

Writing social media posts is actually… really hard.

Not because I don’t have things to say - but because there’s so much that goes into it.

First, there’s the thinking part.
What do I want to talk about?
What might be helpful, comforting, reassuring, or just real today?

That alone can take a surprising amount of energy.
Then there’s the writing.
Turning a half-formed thought into actual words.
Trying to make it make sense.
Trying not to overthink every sentence.

And then… the image.
What kind?
Does it match the words?
Do I add text on it or leave it clean?
Should this be a photo, a graphic, a reel, a video?

And let’s not forget the tech.
Sizes.
Formats.
Instagram vs Facebook vs LinkedIn etc.
Where things crop.
Where text gets hidden.
Buttons, captions, hashtags, posting screens.

All while there’s this background noise of “rules” about what you should be doing on social media - how often, what works best, what gets seen.
Then you finally post it.
And you wait.
Wondering if anyone saw it.
If it helped.
If it landed.
If it mattered.

That’s a lot.
Especially for a neurodivergent brain.

Even writing this post, I’m already thinking: what image would even go with this?

This year, I’m gently experimenting with letting some of that pressure go.
Posting things because they feel right.

Sharing what I want to share.
Doing my best, then releasing it.
No perfection.

Just showing up as I am and hoping it finds the people it’s meant to find.

Visualising the future - without pressureVisualising doesn’t have to mean setting clear goals or knowing exactly what yo...
14/01/2026

Visualising the future - without pressure

Visualising doesn’t have to mean setting clear goals or knowing exactly what you want.

It can be much softer than that.

Sometimes visualising is simply giving yourself permission to play with ideas about the future - without overthinking them or needing them to make sense yet.

You might draw.
You might sketch simple symbols or shapes.
You might stick images from a magazine onto a page.
You might use colour, words, or even just one small image.
It doesn’t need to be neat.
You don’t need to be “good at drawing”.
And you don’t need to know what any of it means straight away.

This way of visualising isn’t about plans or outcomes.
It’s about noticing what stands out and what you’re drawn towards.

Is it rest?
Creativity?
Balance?
Connection?
Space to breathe?

You don’t have to decide anything.
You don’t have to commit to a future version of yourself.
You’re simply letting your nervous system respond first - before your busy brain jumps in.

Sometimes that gentle noticing is enough.

If you were to put something on a page that represents how you’d like to feel moving forward, what might that be?
No pressure.
No fixing.
Just curiosity.

Lately, I’ve been reminding myself that business doesn’t have to look one particular way.For example, these are my busin...
13/01/2026

Lately, I’ve been reminding myself that business doesn’t have to look one particular way.

For example, these are my business cards - but they’re not just business cards.
Each one has a little grounding phrase on it, and when I’m out at events, I invite people to pick the words they’re drawn to.

Not the “right” one.
Not the most sensible one.
Just the one that catches their eye.

And honestly? Watching people pause, smile, and quietly choose tells me far more than a quick elevator pitch ever could. Plus it sparks some great conversations!

It feels playful.
It feels human.
It feels like my way of doing things.
Creativity gets to exist in business.
Curiosity gets to exist in business.

You’re allowed to find ways of working that feel supportive, not forced.
Sometimes the most meaningful connections start with something as simple as a few kind words on a card.

Which words would you pick today?

I’ve been thinking about quitting caffeine for a long time.And by thinking, I mean… thinking about it, circling it, revi...
10/01/2026

I’ve been thinking about quitting caffeine for a long time.

And by thinking, I mean… thinking about it, circling it, revisiting it, parking it, overthinking it, then doing absolutely nothing 😅

And then - in very true ADHD-brain style, over the festive season - something shifted.

It wasn’t planned.
It wasn’t logical.
There was no gentle tapering plan or beautifully colour-coded tally chart (despite that being my original idea).

It was more like a switch flicked somewhere deep in my brain, and suddenly I was on a mission.

The tricky thing with the way my brain works is that when it decides to do something, it doesn’t always do it in the kindest or most sensible way. So instead of slowly swapping one caffeinated drink at a time… I stopped far quicker than I intended to.

Partly because I kept forgetting which drink I was on (caffeine or non-caffeine), and so choosing decaf felt safer than accidentally overdoing it when I know I had been doing well reducing.

Cue a few headaches.
Cue some grumbling.
Cue me wondering why I didn’t just do this the slow way.

But… I did it.

Not perfectly.
Not gently.
Not how I planned.

This is one of those moments where I’m reminding myself: progress doesn’t always look neat, slow, or well-planned - especially with an ADHD brain.

Sometimes it’s messy.
Sometimes it’s abrupt.
Sometimes it’s not logical.

But we still get to the outcome.

And that’s what matters - even if the process wasn’t pretty.

And with ADHD, that’s something we don’t always stop to acknowledge.

Can anyone else relate to making changes in this very all-or-nothing, slightly chaotic way?

I’m off to do a little restock because my ADHD Pocket Reset book has been selling really nicely over the Christmas perio...
09/01/2026

I’m off to do a little restock because my ADHD Pocket Reset book has been selling really nicely over the Christmas period 🏃🏼‍♀️‍➡️

If you’ve been meaning to pick up a copy, you can find it at The Handmade Gift Shop Halifax in The Piece Hall - and there are some lovely post-Christmas sale bits to browse while you’re there too.

A small, practical book for busy ADHD minds - perfect if you’re craving gentle resets rather than big overhauls.

09/01/2026

A small snapshot of some of my creative projects from 2025.

This isn’t everything I’ve made, but it gives an idea of the kinds of things I’ve been up to. The range of arts and crafts I’ve explored has been wide, including collage, watercolour, air-dry clay, Gelli printing, jewellery making, card-making, poetry, mosaics, can art, natural art, macramé, wreath-making, pencil studies, mixed media work, and more.

It’s been really lovely looking back and thinking about all the time spent playing, experimenting, and creating. It reminds me just how supportive creativity can be. It provides a space for you to express your thoughts, energy, and feelings. It can help you slow down, focus, regulate, or simply enjoy the process without needing an end goal.

Creativity doesn’t have to look a certain way to be valuable. You don’t have to be “an artist”. You just have to let yourself explore.

07/01/2026

I don’t really do New Year’s resolutions anymore.

For a long time, they made it feel like I needed to change big things - or change everything (hello ADHD all-or-nothing mode) - in order to move forward. And that just isn’t true.

Very specific promises can quickly start to feel like pressure. And with an ADHD brain, that pressure can turn into a sense of failure before you’ve even had a chance to begin.

What feels more supportive for me is thinking more broadly.

What do I want more of this year?
What do I want less of?
How do I want to feel?

From there, it’s about taking small, gentle steps in that direction.

You don’t need to change everything to make progress. Often, it starts with a pause - a moment to reset, regulate, and find a little steadiness first.

From that place, it’s much easier to think clearly and make choices that actually support you.

Pocket Reset was created with this in mind. It’s a small, practical book of simple activities to help you pause, gently reset, and refocus a busy mind - so you can move forward feeling more grounded, one step at a time.

I’m slowly getting back into the groove of things after the festive period…I made it through Christmas Day.I made it thr...
06/01/2026

I’m slowly getting back into the groove of things after the festive period…
I made it through Christmas Day.
I made it through Boxing Day.
I even had a couple of days where I got to see friends.
And then… I got ill.

The can’t-get-out-of-bed kind.

I had plans.
Little house projects.
Quiet sorting.
Things I’d been mentally queuing for weeks.

It’s so frustrating when you’ve got time off, and your brain has already created a whole imaginary productivity montage.

You know the one:
- sorting cupboards
- clearing piles
- doing all the “I’ll do it when I have time” jobs

Meanwhile, my ADHD brain did not get the memo.
It kept listing all the things I should and could be doing.
Giving me ideas for new art projects, products to design, workshops to create…

But none of it was possible, so I had to keep telling my brain to let go.
It’s disappointing.

And it’s also a reminder that sometimes the hardest part of being ill isn’t the illness - it’s the ADHD brain still trying it’s best to function and giving you unrealistic goals! At times like these, I have to remind myself to let go. The noise will still be there when I get better, but right now, nothing needs to be done besides the essentials - food, drink, rest, cat cuddles ###

I’m on the mend now, and glad I can get started on some of those ideas and jobs that I’ve been itching to start! This photo pretty much sums up the last few days - Misti and Milo firmly parked on my knees, making rest non-negotiable.

Does this resonate with you?

Saturday night and all is as it should be.A proper winter walk earlier – fresh air, cold breeze, low winter sun doing it...
03/01/2026

Saturday night and all is as it should be.

A proper winter walk earlier – fresh air, cold breeze, low winter sun doing its thing (aka blinding me 🤣) – and now the opposite energy entirely.

Sofa, TV on, a Netflix series on the go, and cats fully committed to snuggling rather than personal space.

Feeling really grateful for a cosy house, tired legs, and this quiet, comfy kind of evening.

Happy New Year!A new year often brings a lot of noise about what we should be doing or changing.I don’t think a new year...
01/01/2026

Happy New Year!

A new year often brings a lot of noise about what we should be doing or changing.

I don’t think a new year needs big resolutions or dramatic changes.

Sometimes it’s just a moment to pause and ask, 'what would help me feel a bit more settled?'

From there, small, thoughtful steps can start to emerge - taken at your own pace.

Imagine walking into the new year feeling calmer – with tools you actually use, not ones you feel guilty about.Not a tot...
28/12/2025

Imagine walking into the new year feeling calmer – with tools you actually use, not ones you feel guilty about.

Not a total overhaul. Not pressure to be consistent or “do it properly”. Just practical, compassionate support that fits your brain and your life.

January can bring a lot of expectations, especially for neurodivergent and sensitive minds. Coaching can be a space to slow things down, make sense of what’s been weighing on you, and gently build a toolkit that works in real life.

If that sounds supportive, message me about January coaching.

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