If you have ADHD, your struggle with clutter probably isn't laziness—your brain works differently and needs systems that accommodate your unique processing style. I share my personal journey from a space so chaotic I couldn't let friends use my bathroom to developing sustainable ADHD-friendly organization strategies.

• Traditional organization methods often fail for people with ADHD because they don't account for executive function challenges
• Every item needs a designated spot that's visually accessible—use open shelves, clear bins, and labels
• Organize by three principles: point of performance, keeping related items together, and minimizing steps
• Having multiples of frequently used items in different rooms dramatically improves tidiness
• Customize your space based on your specific challenges—my bedroom reorganization solved my lifelong clothing chaos
• Use the "scientific method" approach: try strategies, observe results, keep what works, and discard what doesn't

Join me next Tuesday when I'll talk about strategies to get control over your belongings.

Your brain constantly switching channels without permission? That's the reality for many with ADHD, where focus, impulse control, and emotional regulation become daily challenges. Mindfulness offers a powerful solution that literally rewires the ADHD brain, reducing distractibility, improving emotional regulation, lowering stress and anxiety, and increasing self-awareness. These aren't just abstract benefits—they translate directly into being more efficient at work, having more mental energy for relationships, and experiencing greater overall life satisfaction.

As a certified life coach with ADHD, I understand the struggle of sitting still for meditation. That's why I share several ADHD-friendly mindfulness approaches that actually work for our unique brains. You can practice while brushing your teeth by noticing sensations, try mindful eating by describing each bite "to a Martian," or explore movement-based mindfulness that honors our need for activity. The key is starting small—just a few minutes linked to existing daily habits—and remembering that even noticing when your mind wanders is proof you're doing it right.

Equally important is developing internal awareness through body scanning and emotional check-ins. By learning what it feels like when you're relaxed versus spiraling, you can recognize early warning signs and use techniques like deep breathing before emotions escalate. Daily practice makes these skills available when you need them most.

Mindfulness won't make ADHD disappear, but it can slow the mental roller coaster, even for a few seconds at a time. Those moments add up to significant positive change. If you found this helpful, please like, follow, or subscribe and join me next Tuesday for more practical ADHD strategies. Your time is valuable—I'm dedicated to making every minute count.

People with ADHD often struggle in relationships because common symptoms like time blindness, emotional dysregulation, impulsivity, and forgetfulness can make us seem unreliable or self-centered. By developing specific strategies and increasing self-awareness, we can overcome these challenges to build lasting connections with others.

• Be punctual by using calendars, alarms, and dedicated planning time for social engagements
• Combat memory issues by keeping notes about important people in your life
• Maintain regular contact through scheduled meetups and one-on-one time with loved ones
• Reciprocate invitations with simple, short, and active gatherings
• Monitor your behavior during conversations – speak less, listen more, and think of conversation as a tennis match
• Pay attention to common ADHD social challenges like volume modulation, personal space, and interrupting
• Look for quality relationships over quantity
• Have an escape plan ready when you notice your own emotional red flags

For tips on meeting new friends, check out last week's episode of Thoroughly ADHD, "Loneli-ADHD: When Your Brain Makes Socializing Extra Hard."

I know your time is valuable, so I hope you found something useful here. Like, follow, or subscribe and come back next Tuesday. Thanks for listening!

Loneliness affects up to 90% of people with ADHD, creating significant health impacts and exacerbating negative outcomes already associated with the condition. Authentic connections and practical strategies can help overcome isolation and build relationships that truly nourish us despite the social challenges that ADHD can present.
In this episode:
• Loneliness is defined as emotional discomfort when social connection needs aren't met
• Research shows lonely people process the world differently, increasing isolation
• People with ADHD often feel misunderstood, leading to loneliness
• Positive relationships make us healthier, happier, and less stressed
•Former Surgeon General Murthy's 5-for-5 challenge: five connection actions in five days
• Managing ADHD symptoms that affect relationship-building requires strategic approaches
• Authenticity in relationships takes less energy than masking and creates stronger connections
• Dr Stephanie Cocioppo's GRACE method: Gratitude, Reciprocity, Altruism, Choice, and Enjoy
• Journaling and healthy coping skills help manage loneliness

I know your time is valuable, so I hope you found something useful here and that you'll like, follow or subscribe.

Executive function deficits with ADHD create significant barriers to establishing healthy sleep routines, from impulsively starting projects late at night to losing track of time while hyper-focused on activities.

• Start your bedtime routine earlier than neurotypicals - right after dinner
• Prepare everything for tomorrow during your evening routine
• Write down routine steps and set alarms as reminders
• Turn off screens 1-2 hours before bedtime
• Identify your specific bedtime hurdles and experiment with creative solutions
• Maintain consistent sleep schedules even on weekends
• Consider adjusting your schedule to match your natural circadian rhythm if possible
• Create a sleep environment with a good pillow, comfortable mattress, and a dark, quiet, cool room

Come back next Tuesday for more ADHD management strategies and remember to like, follow or subscribe.

Ever set five different alarm clocks only to sleep through them all? You're not alone. For the 75% of us with ADHD who struggle with delayed sleep-wake cycles, mornings aren't just tough—they're biologically challenging. Your brain literally processes wake-up signals differently, receiving them later and more gradually than neurotypical brains.

The shame and judgment we face for oversleeping runs deep. We've been labeled lazy, undisciplined, or unmotivated when the reality is far more complex. Our difficulties waking up stem from genuine neurochemical differences—the same neurotransmitters that help others wake with the sunrise arrive in our brains as a slow drip rather than a tidal wave. Add in common ADHD-related sleep disorders like restless leg syndrome and sleep apnea, and it's no wonder mornings feel impossible.

But there's hope. By establishing consistent wake times (yes, even on weekends), experimenting with sleep duration, and finding alarms that actually work for you—whether that's a bed-shaking sonic boom clock, a strategically-timed medication dose, or a hungry pet—you can gradually reset your internal clock. Morning sunlight exposure, physical activity, and evening preparation all play crucial roles too. Remember: this isn't about moral strength; it's about finding strategies that work with your unique neurobiology. Keep experimenting, maintain what works, adjust what doesn't, and be patient with yourself. Your ADHD brain isn't broken—it just runs on a different schedule.

Subscribe for more practical ADHD strategies, including next week's episode on evening sleep techniques that complement these morning approaches!

Exercise is a crucial component of ADHD treatment that helps improve attention, focus, and overall cognitive function. All coaching clients report feeling better with regular movement, yet it's often the first healthy habit abandoned when life gets disrupted.

• The best exercise is the one you'll actually do, for as long as you feel like doing it
• Any movement is better than no movement
• Walking and running are excellent no-cost, no-equipment options that can be done spontaneously
• Aerobic activity improves attention and focus for 60-90 minutes afterward
• Outdoor exercise provides additional mood-boosting benefits
• Morning sunshine combined with movement improves sleep quality
• Building exercise into your routine through small daily activities adds cumulative benefits
• Having accountability through pre-paid classes, leagues, or exercise buddies increases consistency
• Technical movements like martial arts, dancing, and sports engage more areas of the brain
• Regular physical activity reduces impulsivity, anxiety, and helps close the longevity gap between people with and without ADHD

Thank you for listening to Thoroughly ADHD. I hope you found this useful and that you'll like, follow, and come listen again next time.

The four cornerstones of ADHD treatment – sleep, nutrition, movement, and mindfulness – don't just improve symptoms but can also close the 6-12 year longevity gap that exists between people with ADHD and their neurotypical peers.

• Sleep deprivation worsens ADHD-like symptoms including memory problems, impulsivity, emotional dysregulation, and attention issues
• Adults should aim for 7-9 hours of sleep nightly to manage symptoms and improve health
• People with ADHD are more likely to develop diet-related conditions like diabetes and heart disease
• A brain-healthy diet includes colorful vegetables and fruits, lean protein, whole grains, and healthy fats
• Proper hydration is crucial for brain function, not just a funny ADHD quirk
• Regular exercise improves both general health and directly mitigates ADHD symptoms
• Aerobic activity before concentrated work can significantly improve focus and performance
• Mindfulness practices reduce distractibility, impulsivity, and improve emotional regulation
• The four cornerstones work synergistically – improvement in one area strengthens your ability to improve in others

Your time is valuable, so I hope you found something useful here and that you'll join us again next time.