Ep 121 - ADHD Emotional Regulation: From Spiral to Self-Compassion

Are your feelings so raw lately that even small things feel like the weight of the world? Do you spiral from "this is hard" to "I can't handle my life" in about three seconds? What if the problem isn't that you have too many feelings - it's that you don't know what to do with them once they show up?

In this episode of Learn to Thrive with ADHD, Coach Mande John shares the mental models from CBT and coaching that help her navigate raw feelings without letting them turn into full-body, full-brain spirals. She breaks down a simple framework ADHD brains can actually use when overwhelmed, grieving, stressed, or activated.

In this episode, we discuss:

• Why ADHD brains move quickly from one thought to a whole story (and from that story to real feelings in the body)
• How the spiral works: from "this is a lot" to "I can't handle my life" to "I'm failing" to "I will always be this way"
• Why we're not just feeling what happened today - we're feeling today PLUS years of shame and painful memories
• The second layer of suffering: judging ourselves for having the original feeling
• The simple model: Circumstance → Thought → Feeling → Action → Result (and why this matters for ADHD)
• How to catch a "hot thought" - the thought that carries the emotional charge
• Why broad, absolute words (always, never, everyone, nothing) are clues you're in a spiral
• The power of naming the feeling (not explaining the situation, not telling the story)
• Why ADHD feelings often come tangled together (anger with hurt underneath, "lazy" with overwhelm underneath)
• Mande's personal example: catching anxiety in real-time when her child flew alone for the first time
• The compassionate thought ladder: moving one rung at a time to the next believable thought (not toxic positivity)
• Why fake positive thoughts don't work for ADHD brains (we're too smart for that)
• The "kindest minimum" question: What is the smallest step I can take right now that still supports me?
• How to interrupt all-or-nothing thinking (full workout or nothing, clean the whole room or pick up nothing)
• Why allowing yourself to be supported is also self-compassion
• The 6-question Spiral to Self-Compassion Reset you can use in real time

Mande shares vulnerable personal stories about her recent season of raw feelings - including losing her dog and navigating her child's first solo flight - and exactly how she used these tools to come back to herself sooner.

Key Takeaway: Self-compassion is telling yourself the truth without being mean. Raw feelings are not a failure. Spiraling does not mean you're broken. The goal is not to become perfectly calm - it's to notice sooner, soften sooner, and stop making every hard moment mean something terrible about who you are. The win is coming back to yourself faster.

Resources Mentioned:

• 📖 Book: Feeling Good by Dr. David Burns (upcoming episode)
• Weekly ADHD Newsletter: learntothrivewithadhd.com/weekly
• Instagram: @learntothrivewithadhd

Ready to build self-compassion practices that work with your ADHD brain? Book a free coaching consultation with Coach Mande at learntothrivewithadhd.com/services

#ADHD #ADHDPodcast #SelfCompassion #EmotionalRegulation #ADHDCoaching #MentalHealth #CBT #ADHDSupport #Neurodiversity #ADHDSpiral

Click here for full show notes

CLICK HERE for more resources. We're on this journey together! 

Transcript

Welcome to Learn to Thrive with ADHD. This is the podcast for adults with ADHD or ADHD like symptoms. I'm your host coach, Maddie John. I'm here to make your life with ADHD easier. Let's get started.

All right. Welcome. Thanks for coming and spending some time with me today. So I joked with my husband the other day that my life was starting to feel like a country song. There's, you know, the kind, like there's the illness. Our dog died, which actually did happen to us recently. It's been so hard. You can't sleep at night.

You made a big mistake. Your normal life gets temporarily flipped upside down. And there's just so much time feeling sad, mad, anxious or sorry for yourself. And my feelings have been very raw lately. And I don't mean like a little emotional. I mean like raw. Like really close to the surface. The kind of raw where something small can happen and suddenly you feel like the weight of the world is on your shoulders.

And many of you know exactly what I mean. One thing has helped me so much through the seasons like this, and that is mental models that I've learned through coaching. And I want to be really clear, these tools do not mean I don't feel things.

They do not make grief disappear. They do not make stress magically easier. And they don't make hard things not hard. But what they do is help me understand what is happening inside faster. And they help me name what is being felt. They help me see the thoughts that are creating more pain, and they help me process the feeling instead of letting it turn into a full body, full brain spiral.

And that matters because for so many ADHD adults, the problem is not that we have feelings. Of course we have feelings. We're human. We have lives and relationships, losses, bills, responsibilities, nervous systems, histories,

The problem is that sometimes we don't know what to do with those feelings once they show up. So we judge them, we argue with them, we try to outrun them. We distract from them.

We shame ourselves for having them. Or we believe every single thing that our brain says to us when we're activated, and doing these things will make everything worse. So today, I want to talk about moving from spiral to self-compassion. The episode. This episode draws on ideas from CBT Cognitive Behavioral Therapy, which is an understanding between our thoughts, feelings, and actions.

When I was in my 20s, I read a really great book that I'll be doing an episode on in the future called Feeling Good by Doctor David Burns. It changed my life. It teaches the model that we're going to talk about today. I'm also bringing this through the lens of the Life Coach school model, which is the most practical tools for me personally that I've learned in coaching.

But more than anything, I want to talk about this from the ADHD adult perspective because I do not think that we need more complicated tools. Most of us do not need a 47 step process when we're already overwhelmed. We need something simple. We need something we can remember when we're tired, grieving, stressed, overstimulated, under slept, or feeling shame.

The goal is to learn how to come back to yourself sooner. So a lot of us have spent years thinking we're too emotional to reactive, too sensitive, too dramatic, or too much.

We've been told to calm down, stop overthinking, stop making things a big deal. Stop taking things personally.

And more than likely, we've learned to start saying those things to ourselves. But when I look at this through the ADHD lens, I don't see it as a character flaw. I see it as a brain and nervous system that can move very quickly from one thought to a whole story, and from that story to a real feeling in the body.

Something happens. Someone doesn't text back. We make a mistake. We forget something important. We get disappointing news. We feel behind. We look around and see the laundry, the bills, the piles, the email, the appointments, the clutter, and the unfinished projects.

And very quickly, the ADHD brain can go from this is a lot to I can't handle my life to I'm failing to. I will always be this way. That's the spiral. And once we're in it, it feels true. It does not feel like, oh, I'm having a thought. It feels like this is reality. It feels like proof. For many of us with ADHD.

Our brain has a long history of evidence it likes to pull from. We have memories of being late for getting things disappointing people, not following through, losing momentum, starting over, feeling misunderstood, or being told that we should know better. So when something hard happens in the present, our brain does not always treat it like an isolated event. It can stack it on top of every other painful memory and say, here we go again.

Sometimes we're not only feeling what happened today, we're feeling today. Plus years of shame, plus every report, card, comment, plus every time someone roll their eyes, plus every time we promised ourselves we do better and we couldn't make it stick. And that's exhausting. The spiral often gets worse and we can add judgment on top of the original feeling.

We feel grief, and then we judge ourselves for being sad. We feel overwhelmed, and then we judge ourselves for not being more capable.

Now we don't just have the original feeling. We have the second layer of suffering. And that second layer is often the part that takes us down. Part of the work is learning to catch. The difference between this is hard and I can't handle my life between I made a mistake and I'm a failure. Between I'm having a rough feeling and I'm too much.

Those are very different thoughts and they create very different feelings. So I want to give you a simple model that I use to slow the spiral down. And when I say simple, I don't mean easy. I mean simple enough that we can actually use it when our brain is already tired, overwhelmed, or activated. Our thoughts, feelings, and behaviors are connected.

The model goes like this circumstance thought, feeling, action results. The circumstance is what happened. It's the fact. It's the thing that could be proven in a court of law. Someone said words. The bill came in the mail. The appointment was missed. The house is messy. The text had not been answered. And then there's the thought that we make the circumstance mean.

And this is where things get interesting, because most of us do not experience our thoughts as thoughts, we experience them as truths. We do not say, I'm having a thought that I'm behind. We say I am behind. But that little distinction is powerful. I am behind feels very different than I'm having a thought that I'm behind. One feels like a fact, and the other just gives you a little bit of space.

And sometimes that little bit of space is all we need to stop the spiral from taking over. After the thought comes the feeling, the emotion created by the thought. Then comes the action. What we do from the feeling or what we don't do. And this is where ADHD adults can get into patterns that are so frustrating. I am feeling shame.

Then I may hide. I'm feeling overwhelmed. I may freeze, but I'm feeling hopeless. I might quit before I even start. The behavior is not random. It's connected to a feeling. And finally, there is the result. It's what we create when we take action or don't take action from that feeling. Our thoughts are directly connected to our results. That is often where the loop reinforces itself.

For the ADHD brain, this model is especially helpful because we can be so focused on behavior. Did I get the thing done? Did I follow through? Did I forget? Did I lose it? And because we might have a long history of being judged by our behavior, we learn to judge ourselves by that behavior too. But the model invites us to get curious before we condemn.

Instead of I'm lazy, we might discover I'm overwhelmed because I'm thinking this has to be done perfectly. Instead of I'm irresponsible. We might discover I'm feeling shame because I'm thinking this one mistake means I can't be trusted instead of I have no discipline. We might discover I'm feeling discouraged because I'm thinking I've already failed. This is where self-compassion and responsibility start to work together.

And I can say, okay, the circumstance was I missed the deadline. My thought was I'm failing and that created shame. From shame. I avoided the email. The result was the deadline was still not addressed. That's honest. That is where responsibility is. That is not cruel.

Being cruel yourself sounds like you're such a mess. You always do this. Why can't you get it together? Compassion. Honesty. Sounds like you miss the deadline. And avoiding it is making it worse. Let's take one next step. Do you hear the difference? One keeps us stuck in shame and the other invites us back into action. So the first step in moving from spiral to self-compassion is learning how to catch a hot thought.

A hot thought is the thought that has the heat on in your emotional regulation system, the thought that carries the emotional charge. It's a thought that makes your chest tighten, your stomach drop, your shoulders tense, or your brain start building a whole new case against you. Most of the time, these thoughts happen automatically. We're not sitting there calmly deciding.

I think I'll tell myself something painful now. It just happens.

The thought shows up so quickly that we often don't even notice that it's a thought. We just feel the emotion and what comes after it. So we feel shame and we assume shame is proof that we did something wrong. We feel panic, and we assume panic is proof that everything's falling apart. But underneath that feeling, there's usually a sentence, a meaning that our brain is attached to the situation.

And that's what we're trying to catch. For ADHD adults, this can be tricky because our brains move so fast. We can go from one missed appointment to I'm ruining in my life in about three seconds.

Sometimes a heart thought sounds like I can't handle this. Sometimes it sounds like I should be over this by now. Sometimes it's I'm too much. I always mess things up. And I want you to notice something about these thoughts. They're usually not very specific. They're brought there. Absolute. Always. Never. Everyone. No one. Everything. Nothing. These are words that are little clues that you might be into a spiral.

When we say catch a hot thought, what we're really saying is let's slow down enough to see what the whole story is that my brain is telling me. Not so that we can shame ourselves about having the thought, not so that we can argue with ourselves, but instead to catch the thought and look at it with curiosity. We ask, what am I making this mean?

That is one of my favorite questions because immediately it separates the circumstance from the story. The circumstance might be I forgot to pay a bill. The hot thought might be I'm irresponsible or can't trust myself, or I'm never going to be a real adult. Do you see how different those are? The fact usually is much smaller than the meaning that our brain adds to it.

You may want to write a thought down. A thought in your head can feel enormous. A thought on paper is just one little sentence, and once that's just a sentence, we can work with it.

So step one is simply the pause where we say, oh, this is a hot thought.

And that pause is where we begin to come back to ourselves. So once we have started to catch the hot dog, the next step is to name the feeling. And that sounds simple, but I think it's one of the most powerful things that we can learn to do, especially as ADHD adults, because a lot of the time we're not actually naming the feeling.

We're explaining the situation. We're telling the story. We're building the case. We're replaying what happened, what they said, what we should have said, what we forgot, what we were wrong.

And all of that can make us feel like we're processing the situation. But sometimes we're really just spinning. Naming the feeling is different. Naming the feeling sounds like this is grief or this is shame. This is fear, this is overwhelm. This is exhaustion. It's not a paragraph, it's a name. And that name matters because it gives us a bit of separation from the emotional flood for ADHD adults.

Feelings can be especially hard to name because they often show up tangled together. You may think you're angry, but underneath that anger is hurt. You may think you're lazy, but underneath that is a shut down because of overwhelm. You may think you're unmotivated, but underneath that is an avoidance and fear.

This is why I like to get very simple here. You don't have to identify the perfect emotion. You can start with the basics mad, sad, glad, scared, ashamed. Overwhelmed. Tired. Lonely. Hurt. Disappointed even. I don't know what I'm feeling, but this is a lot is a start. And if you can notice where the feeling lives in your body, that tightness in your chest, the knot in your stomach, the heat in your face, the heaviness in your shoulders, this is just another way to come back into the present moment and remind yourself.

This is a feeling moving through my body. It's not my entire identity. Shame is a feeling, not my identity. Overwhelm is a feeling, not my identity. It's not who I am. Grief is a feeling because that spiral wants to make meaning mean something permanent about us. Self-compassion often lets the feeling be something that we're experiencing, not something we are.

And that's where self-compassion enters. And for some of you, that word might already make you a little uncomfortable. But.

You may have a part of you that thinks, if I'm too compassionate with myself, I'll let myself off the hook. Or if I don't beat myself up, I won't change.

And I understand why you think that way. A lot of us have used shame as a motivator for a long time. But the question is not can shame ever make me move? The question is, what does shame cost me for ADHD? Adult shame often costs a lot. It's very expensive.

It may get us moving for a minute, but it usually leaves us like exhausted, resentful, disconnected, and afraid of the next mistake. Shame does not create safety. It creates pressure

and pressure may produce short term action, but it rarely creates sustainable change. Self-compassion is not pretending everything's fine. It's not avoiding responsibility. It's not self-pity. Self-compassion is telling yourself the truth without being mean. That's it. It's the truth and kindness. At the same time,

Naming the feeling gives us a chance to respond to ourselves in a way we to respond to someone we love. If a friend came to you and said, I'm grieving, you definitely would not say, well, that's inconvenient. Could you please stop? I have things to do, but that's often the way we talk to ourselves. Naming the feeling gives us a chance to say, of course you're sad this matters to you.

Or of course, you're overwhelmed. This is a lot. Or of course you're scared. Your brain's trying to protect you. That phrase, of course, can be so powerful. Not because we're excusing every reaction, but because we're making room for our humanity. I do this every day, all day, now that I've learned it. And it's definitely a skill. So if you're having trouble with it at first, don't don't feel bad.

But I have a very recent example where this was really powerful for me. So my 19 year old flew to New York to meet up with friends and go to a concert and do some other fun stuff in New York. And we're from California, so this is all the way across the country

not only that, my middle child has never flown, period. Nor has really gone anywhere without a parent at this point. After walking to the TSA and explaining how to get to the gate and strongly suggesting that that gate is found before the restroom or anything like that,

Then my husband and I drove to breakfast to kind of wait around in town while that flight was departing, I wanted to make sure that that kid was on the airplane. So we found a spot that was open early, and I clearly remember my husband turning the truck into the shopping center where the restaurant was, and I was just washed with the terrible feeling.

There was a catch in my throat, I had a tightness in my chest, and I was just feeling a bit. How I imagine a caged animal feels.

So I caught that I was experiencing this, not really knowing what got me there, and I paused and I realized, oh, this is anxiety.

Of course you're feeling anxious. Your child is flying all the way across the U.S without you for the first time. That's only normal. And this happened within feet from the turning into the shopping center to the first stop sign. It was that fast and immediately I felt better. Once the anxiousness was acknowledged and labeled.

With that in my mind, I didn't think something had gone terribly wrong. The caged animal feeling, the catch in my throat, the tightness in my chest that was gone. Did it return? Sure. Like many times as my brain went over the possible scenarios of bad or hard things that could happen on this trip.

But each time I separated the thought from the reality, I didn't really know that there would be a problem.

So I can kind of take hold of those worrisome thoughts as though they're a glass ball that I'm holding between my fingers and extend them out in front of me and turn them over and see them for what they are. It's just my imagination.

So what can you do to control your thinking without jumping into toxic positivity or something you just don't actually believe? So let's talk about that next. Once we've caught the hot thought named the feeling, we can start to work on the thought itself.

And this is where I think we have to be careful because the thought work can get misunderstood. It does not mean we slap a happy thought on top of a painful one and call it growth. What do they call that? Lipstick on a pig

For ADHD adults, fake positive thoughts don't work. Our brains are too smart for that. If I'm in the middle of a hard day and my brain is saying I can't handle life, and I try to jump straight into everything's amazing and I'm thriving, my brain is going to say, absolutely not, we're not buying that. So instead of trying to leap into a thought that feels completely out of reach,

I like to think of it as a compassionate thought ladder. I like to have my clients imagine ladders leaning against a wall. I imagine them as wooden ladders against a brick wall on the side of a building, where there are no windows. And along that whole side of the building, they're eight ladders next to each other, and you're currently about midway on a very painful ladder, and you want to get to the eighth ladder at the end, where you're thinking something that feels really good, but you simply can't stretch far enough or jump to the eighth ladder without falling off the first ladder.

It's just impossible.

That's where the concept of the next believable thought comes in. What is the next sentence that's a little more truthful, a little more useful, a little more compassionate than the one that we started with.

And most importantly, the one that our brain believes. So let's say the hot dog is I can't handle my life.

A compassionate, believable thought might be, this is our day, and I can handle the next five minutes.

That does not deny that. It's hard. It just gives us a smaller, kinder place to stand.

that does not deny that. It's hard. It just gives us a kinder place, a better stance.

Or maybe the hot thought is I should be over this by now. A believable thought might be I'm allowed to need time

or healing does not follow a preferred timeline.

So when you're working with a hot dog, ask what does one step over from this thought that feels better? So we're on the next ladder, getting closer to the one that feels good.

If the thought is I'm failing, one step over might be I'm struggling.

That's already softer. I'm failing as an identity. I'm struggling is an experience. If the thought is I can't do this, one step over might be I don't know how to do this yet. If the thought is I'm too much, one step over might be I'm having a lot of feelings right now.

Notice how those thoughts don't require you to lie to yourself.

They just remove

being mean to ourselves.

And when we're kinda ourselves, the nervous system often has more room to breathe.

Once we found more believable, compassionate thought. The next question is what do I do now? It's the action right?

And I think this is where a lot of us get stuck, because when we're in raw feelings, we often want the next step to be the one that fixes everything. And sometimes, because

we can't see how to fix everything, we do nothing.

So instead of asking what would be the next version

So instead of asking, how do I get out of this as soon as possible I want you to ask, what is the kindest minimum I can do today? I love that question because it brings us back to reality, not some fantasy of our current capacity,

Not some version of ourselves who slept nine hours a balanced breakfast had a perfectly clear calendar. I mean the actual you in the actual day with the actual capacity that you have right now. Some days the kindest minimum is drinking water. Some days it's eating something with protein, some days it's taking your medication, some days it's taking a shower, putting on clean clothes, or stepping outside for five minutes.

Some days it's sending the text that says I'm having a hard day, and some days it's opening the email but not answering it yet. Some days it's going to be to.

Some days it's going to bed instead of staying up and trying to punish yourself into productivity.

And I know this can sound too small, but when you're in a raw filing season, small supportive actions are not small. They're evidence that you're staying with yourself.

Now, this matters because ADHD adults can be very all or nothing. We can do a full workout or not move our body at all. If we can't clean the whole room, we're not going to pick up the trash.

If we can't answer every message, we're going to answer none of them. The kindness minimum interrupts that pattern. It says, what is the smallest step I can take right now that still supports me? If your brain says I need to clean this entire house,

The kindest minimum might be. I'll clear this kitchen counter for five minutes. If your brain says I need to get my whole life together, the kindest minimum might be. I'll write down three things that are actually urgent. If your brain says I need to stop feeling this way,

Kind of minimum. Might be I'll sit in the car and cry for five minutes without judging myself.

Sometimes the next step is external the task, a boundary, some food,

Sometimes it's internal. A pause permission to rest, a choice to ask for help. Self-compassion becomes very practical here. It's not a nice thought. It becomes a way to choose our next action. One supportive next step creates a result, not a shame based reaction.

A positive, even tiny result gives your brain new evidence. Evidence that you can pause, that you can come back, that you can take care of yourself without needing to beat yourself up to do it. Self-compassion is also not only internal. Sometimes it's allowing yourself to be supported. And that has been very present for me lately. In the middle of all these raw feelings, I've been very aware of the people around me the understanding, the help, the commiseration, the sympathy, the people who let you be sad without trying to fix everything immediately.

The people who go out of their way to help you fix things when that's possible. The people who say that's a lot or you aren't alone and somehow those simple sentences help your nervous system exhale.

and I think we all need to hear this because what our go to is when people offer help is, oh no, I'm good, thank you. Or I'll let you know if I need anything.

I heard a long time ago in a church lesson. And this just stuck with me all these years that when you let people help you, they love you more. So take the support, ask for the help. It doesn't mean you're handling life. It means you're living in harmony with those around you.

Sometimes self-compassion is not a sentence you say to yourself. Sometimes it's the support you allow yourself to receive.

So now I want to put this into a simple practice that we can actually use, because it's one thing to talk about this when we're calm, but it's another thing to access this when we're in the middle of a spiral. So here's what I call the spiral to self-compassion reset. Six questions. What happened? Not the whole story, not the meaning, just the circumstance.

What actually happened? The text not answered. The bill came in the missed appointment. The bias factual here as you can. What am I making it mean is the next question. This is where we look for the hot dog. What is the sentence our brain has attached to the circumstance? Is it? I can't handle this. I always mess things up.

I'm failing. You're not judging the thought, you're just catching it. What am I feeling?

Answer this with an emotion. Not another thought. Sad. Scared. Ashamed. Angry. Overwhelmed. Disappointed.

Lonely. Exhausted.

Even if all I can say is I feel terrible. Got to start.

Next question. What do I want to do from this feeling?

This lets us see the action urge before we obey it. When I feel shame, I may want to hide. When I feel panic, I may want to rush. When I feel overwhelmed. I may want to shut down. There's no shame in that urge. We're just noticing it. What would compassion say right now? Not what would a fake positivity say right now?

What would compassion say? Maybe it's of course this hurts. Maybe it's this is a lot. You are allowed to need support. This is a hard moment, not a permanent identity. Maybe it's let's not make this harder by being mean to ourselves. Next. What is the kindest minimum step? Drink water. Eat something. Open the email. Send one text. Step outside.

Ask for help. Rest. Set a timer for five minutes. Do a small piece. That's the reset. I want to say again, you do not have to do this perfectly for it to work. Even noticing the spiral is progress.

Even catching the hot got one minute earlier than you used to is progress. Even saying I don't know how to be compassionate right now, but I'm willing to not attack myself is progress. The more you practice this when things are smaller, the easier it becomes to access. When things are bigger, every time you do, you're teaching your brain that intensity does not have to lead to self attack.

A mistake does not have to become an identity. A raw feeling does not have to become a spiral. So as we wrap this up, I want to bring us back to where we started. Sometimes life really does feel like a country song. Sometimes there is grief, stress, exhaustion, disappointment, uncertainty, and a whole lot of things happening at once.

Sometimes our feelings are raw, and if you're an ADHD adult, those raw feelings may especially be loud, fast, and especially hard to organize. But I hope what you take from this episode is that raw feelings are not a failure. Spiraling does not mean you're broken.

Having a lot of hot thoughts does not mean you're doing life wrong. Needing support does not mean you're weak. It means you're human. The goal is not to become a perfectly calm person who never rocks, never cries, never gets overwhelmed, and never has a hard day. That's not real life. The goal is to notice it sooner, soften it sooner, and stop making every hard moment mean something terrible about who we are.

Self-compassion is telling yourself the truth without being mean, and there will be a next time to feel bad. And that's great news because you get to practice hard, things will happen. Your brain will offer dramatic sentences, old shame will show up, new shame will show up, your nervous system will get activated,

When that happens, I don't want you to use that episode as another reason to judge yourself.

I want you to use it as a way back.

The wind is not never spiraling. The wind is coming back to yourself sooner. The wind is learning to be on your own side in the middle of a hard day. The wind is letting compassion become the voice that helps you take responsibility, ask for support and move forward one small step at a time. So this week I want you to practice this.

When you notice you're feeling bad or just off, notice one spiral catch one hot dot. Name one feeling after yourself, one compassionate sentence. Choose one kind minimum step.

And before we go, are you getting my emails yet? If not, I would love for you to get on my list. I email once a week with a helpful tip and a little encouragement and links to past and present YouTube and podcast episodes.

It's another way for me to support you as you learn to work with your ADHD brain instead of fighting against it. You can sign up at www.learntothrivewithadhd.com/weekly. Until next time, remember, if you have raw feelings, you can still be on your own side. You can have a hard day and still support yourself. You can be in the middle of a spiral and still take one compassionate next step.

Thank you. I'll see you next week.

Thank you for your time today, and especially your attention. If you're anything like me, you love to learn. Sometimes, though, we can know what to do but struggle to put it into action without the right support. That's what Private ADHD coaching is for. To give you the unique support and accountability you need to make the change you know is possible.

Book a free consultation with me today at WW W learn to thrive with ADHD Tor.com Backslash Services. I look forward to meeting you.