Self in Mind

21/11/2025

Your ADHD doesn’t need to look like anyone else’s to be valid.
You don’t need to fit a template, follow the “perfect” system or feel guilty for not thriving with strategies that work for other people.

Therapy helps you understand how your brain operates and build tools that actually fit. That’s where sustainable change starts.

If you’re ready to find what works for you, DM me the word READY and let’s start exploring that together.

18/11/2025

13/11/2025

If you’ve ever thought “I know what I should do… I just can’t seem to do it”, this one’s for you.

I get it, you're overwhelmed, struggling to block out the 47 weird and wonderful thought tabs in your brain all whilst trying to motivate yourself to just do the flipping task.

No wonder it’s hard to follow through, even on the things you want to be doing.
Feeling stuck can be exhausting.
You know the logic, you want to change, but somehow your brain just won’t cooperate.

That’s where CBT can help.

It’s not about “fixing” you… it’s about helping you understand your patterns.
Why you freeze.
Why you avoid.
Why your mind spirals from I’ll start in five minutes to what’s wrong with me?

For ADHD minds, that might mean breaking things down differently.
Building structure that feels supportive, not suffocating.
Finding strategies that work with your brain, not against it.
And stopping the need to pretend your ADHD isn’t there, or to do things like someone who doesn’t have it.

You don’t need to have it all figured out to start therapy. You just need to be curious about what could change with the right support.

Because sometimes, it’s not about knowing what to do…
It’s about learning how to make it doable for you.

✨ DM me ‘CURIOUS’ if you’d like to know more about how CBT could help you.

11/11/2025

Are you guilty of chasing the perfect day?

You know the one… and if something doesn’t go to plan, it feels like the whole day has gone wrong.

Even when you’ve achieved loads, not ticking everything off can leave you feeling like you’ve failed. That’s the all-or-nothing mindset talking and it can quietly drain your motivation and self-worth.

In therapy, we work on recognising this pattern and softening it.
Learning to plan in a way that’s flexible, not flawless.
To measure progress by effort and intention, not perfection.

Because you don’t need the “perfect day” to be doing enough.

Progress counts, even when it’s imperfect.

06/11/2025

If procrastination leaves you stuck, frustrated and wondering why you can’t “just start” you’re not alone.

Procrastination is rarely about laziness.
It’s about fear, overwhelm, perfectionism or not knowing where to begin.

These five CBT tools can help you take gentle, achievable steps forward, without shame or self-blame.

Start small. Be kind. Keep going.
Change begins with awareness, not pressure.

Which of these CBT tools do you want to try this week? 👇

04/11/2025

30/10/2025

Working with ADHD adults every day, one theme comes up again and again: when self-trust erodes, everything feels harder.

It’s not something that happens overnight.
It builds slowly through small moments where you push down your needs, second-guess yourself, or compare your ADHD brain to everyone else’s.

Here are 7 ways ADHD can chip away at your self-trust (and what to start noticing):
1. Apologising for being yourself – Saying “sorry” for fidgeting, crying, interrupting, or needing space teaches your brain your natural responses are wrong.
2. Comparing your ADHD brain to neurotypical standards – You’re not failing; you’re measuring against systems and expectations that weren’t built with your brain in mind.
3. Ignoring (or missing) body signals – Hunger, tiredness, sensory overload… ADHD often blunts awareness of these cues, so you only notice when it’s already too much.
4. Saying yes when you mean no – That knot in your stomach? That’s your nervous system trying to protect your capacity. Overriding it erodes trust in yourself.
5. Dismissing instincts as “just anxiety” – Sometimes your gut is spot on. Learning the difference between an anxiety spiral and a genuine signal is key to rebuilding trust.
6. Relying on willpower alone – ADHD brains don’t run on sheer effort. Systems, tools, and external scaffolding aren’t cheating… they’re what makes things work.
7. Masking so much you forget who you are – If you’re constantly performing, over time it gets harder to know where the mask ends and you begin.

Self-trust isn’t something you “just get back” overnight.
But each time you respect your needs, hold a boundary, or build supportive structures for yourself, you’re sending a clear message: I can rely on me.

Which of these hits hardest for you right now? Drop it in the comments.

28/10/2025

Rejection Sensitive Dysphoria (RSD) can feel all-consuming.
A glance, a shift in tone, a pause in conversation, and suddenly your mind is flooded with thoughts like:
❌ “They’re upset with me”
❌ “I’ve done something wrong”
❌ “They don’t like me anymore”

If this sounds familiar, you’re not alone. RSD is painful and exhausting, but it doesn’t mean you’re weak or “too sensitive”, it’s how some ADHD and neurodivergent brains are wired.

The strategies in this post are simple but powerful ways to ease the sting of RSD. They’re not quick fixes, but with practice they can help you feel more grounded, supported and in control.

Which strategy stood out to you most? Could you try one this week?

If your RSD feels overwhelming and you’d like support to manage it, therapy can help you build coping tools and strengthen your confidence over time.

23/10/2025

ADHD has a sneaky way of making you doubt yourself.
You start to question your abilities, your motivation, your effort, even your worth.

Every missed deadline, forgotten task or unfinished project can slowly chip away at your self-trust.
Until one day, you stop believing you can do the things you want to do.

That’s where therapy comes in.

My role as a therapist isn’t to tell you what to do, it’s to help you rebuild trust in yourself.
To understand your patterns, your triggers, and the ways ADHD can get in your way.
Then, using CBT and ADHD-informed strategies, we work together to find tools that work with your brain, not against it.

Because when you start to trust yourself again, everything changes.
You begin to see that it was never a lack of willpower, just a lack of the right support.

You don’t need to have it all figured out. You just need to be open to starting.

21/10/2025

Be honest… have you ever stared at your to-do list for way too long and still done none of it?

If yes, you’re not alone and you’re definitely not lazy, some ADHD brains are just wired this way.

What can get in the way:
🌀 Overwhelm - everything feels urgent and important at the same time
🌀 Executive dysfunction - deciding where to start can feel impossible, so nothing happens
🌀 Perfectionism - the pressure to “get it right” makes starting feel scary

Try these progress hacks to get things moving again:
✅ Pick just one task and make it tiny. Swap “clean kitchen” for “clear plates from table”
✅ Use external cues - like setting a 5-minute timer, putting on a playlist, or asking someone to body-double with you
✅ Ask for help - someone else will be able to do that task quicker and easier than you can, and they might enjoy it too. Win-win!
✅ Celebrate any step - momentum often comes after you begin, not before

Your list doesn’t have to be conquered in one go. Some days, one tick is more than enough.

Which progress hack will you try first?