Self in Mind

12/03/2026

09/03/2026

You really thought it would take 20 minutes.

You’d factored it in. You’d planned around it. In your head, it was quick and manageable.

And somehow it’s taken two hours.

Now you’re running late, you’re flustered, and you’re frustrated with yourself. Again.

That familiar voice shows up – the one that says you should know better by now. That you’re disorganised. That everyone else seems to handle this stuff just fine.

Underestimating how long things will take is incredibly common with ADHD.

Time blindness makes it difficult to accurately sense future effort. Your brain struggles to project how long a task will realistically require, especially when there are multiple steps involved. So you plan with good intentions – just with a clock that doesn’t always match reality.

This isn’t about effort or intention.
It’s about how your brain processes time.

If today ran away from you, that’s frustrating – and it’s also understandable.

You’re not failing at adulthood.
You’re navigating a nervous system that doesn’t experience time in a steady, linear way.

And that’s something to approach with understanding, not self-criticism.

05/03/2026

This is THE most asked question I hear in therapy…

“What’s wrong with me?”

Nothing. Nothing is wrong with you.
It’s simply the circumstances you’re in.

When you ask “what’s wrong with me?”, your brain turns it into a character judgement.
It starts gathering evidence.
“You’re lazy.”
“You’re inconsistent.”
“You’re too much.”
“You’re not enough.”

That question pulls you straight into self-criticism, and when everything feels like your fault, the only solution left is to try harder.

But this just creates more pressure.

When you reframe the question to:

What is it about this situation that isn’t working for me?
What is it about my current circumstances?
What is it about how I’m approaching this?

It moves you from shame to problem-solving.
You stop attacking yourself and start adjusting your environment, timing, expectations and plans.

Context matters when you have ADHD – things need to work for you, not how everyone else does it.

You’re not a faulty human, and your path doesn’t have to look like anyone else’s.

If you’re living in self-blame and want some support building tools that actually work for you, therapy can help. Head to my website or drop me a DM to begin.

03/03/2026

ADHD isn’t just “can’t sit still”.

It’s executive dysfunction.
It’s dopamine regulation.
It’s nervous system sensitivity.
It’s emotional dysregulation.
It’s masking.
It’s mental load.

And often, it’s a lifetime of being misunderstood.

You can be intelligent, capable and deeply self-aware, and still struggle with follow-through, overwhelm, time management or self-esteem.

Everyone’s ADHD profile is different, so your support plan should be too.

CBT can help you understand your patterns, regulate your nervous system, build realistic structure and reduce shame – without trying to turn you into someone you’re not.

If you’re ready for personalised, ADHD-informed therapy support, you’re welcome to book a call. Diagnosed or not, there are tools that can help.

Tell me in the comments, which trait do you relate to most on this list? Mine would be ‘needing deadlines to feel motivated.’

27/02/2026

24/02/2026

Less stuff = less overwhelm (especially with ADHD).

When there’s less stuff around you:
– there’s less to tidy
– fewer places for mess to hide
– fewer choices pulling at your attention

Your brain gets a break.

When you get overwhelmed because of the mess around you, it’s easy to get decision fatigue. An easy hack to beat the mess is to lock away what you don’t need or use on a regular basis.

If it’s not visible, it’s not creating mess.
If it’s not accessible, it can’t become clutter.

Creating an environment that works with your brain is so important.
Simplifying your surroundings makes tidying more doable.

One of the best switches, that might feel radical to some, but works amazingly with ADHDers, is to only have one of everything in the kitchen. One plate, bowl, glass, mug, set of cutlery etc.

It means the dishes don’t pile up.
It means you can’t keep saying ‘I’ll do it later’.
It means no more overwhelm when the time comes to clean all 74 kitchen items you’ve stockpiled until you feel ready to clean them.

If mess is one of your triggers, ask yourself what you could remove or put away to make tomorrow easier.

Start small.
And if starting at all feels difficult, let’s chat. Come as you are, we’ll begin there.

22/02/2026

17/02/2026

How to support an ADHDer in the workplace.
Send this to a friend, colleague, manager or teammate who could use this information.

Small adjustments can make a huge difference.
Here are some genuinely helpful ways to support an ADHDer at work:

– Ask how they’re doing, and mean it
– Remind them to take breaks and actually step away
– Help them prioritise when everything feels urgent at once
– Support with “easy” admin tasks when their brain is overloaded
– Share instructions, feedback and decisions in writing
– Check in after meetings to clarify actions and expectations
– Encourage sick days when they’re struggling, not just when they’re ill
– Reassure them when they’re catastrophising or overthinking
– Swap desks or environments if sensory overload is an issue
– Help them identify and use their strengths
– Measure success by outcomes, not by how the work is done
– Find ways to recognise what works for them, not just what works for everyone else
– Offer help proactively, not only when they ask
– Share your own challenges to reduce shame
– Give praise and reassurance, and put it in writing too

Why this matters for them.

Many people with ADHD work incredibly hard just to appear “fine” at work.
Behind the scenes, they may be battling overwhelm, anxiety, self-doubt, sensory overload or constant fear of getting something wrong.

They’re often highly capable, creative and driven, but their nervous system can become overloaded quickly in environments that rely on pressure, unclear expectations or constant task-switching.

Support like this isn’t about lowering standards.
It’s about creating psychological safety so people can actually do their best work.

When ADHDers feel supported, understood and safe, confidence grows, mistakes reduce and strengths shine through.

This isn’t special treatment. It’s effective support.

If you or someone you know needs support with ADHD at work, whether that’s understanding their needs, building confidence or learning practical coping strategies, help is available.

Reach out, start the conversation, or share this with someone who might need it today.