Overwhelm, Frustration, and ADHD Chaos: How Self-Compassion Brings You Back to Center

or... When ADHD Gets Chaotic, Get Gentle

Living with ADHD and Executive Function challenges can be full of twists, turns, bumps and bruises.  Because of this we have difficulty noticing what is working. Instead we focus on our challenges. such as…

• Difficulty getting started on tasks…especially long, difficult tedious tasks.   It really stinks when these are important tasks such as doing your taxes, keeping up with family responsibilities or writing an essay or paper for class. 

  
  

• Losing important items.

  
  

• Time awareness challenges affect us in the form of missed deadlines, lateness, or overcommitting. 

  
  

• The consequences of impulsive decisions, such as impulse buying, etc. 

  
  

  ...And more

Whether you’re managing a household, navigating school, or juggling work and family life, these challenges can pile up fast.

How can we keep our head above water? 

The answer: Self compassion

Yes, treating yourself with unconditional love.

I know, I know -your eyes may be rolling. 🙄

You might be thinking. “Is she serious?”

Sure it is easy to be nice to yourself when everything is going well, but what about when you run into one roadblock after another? 

That’s actually when you need it most!

WAIT!   Hear me out…

Why Self-Compassion Matters

♥️It allows you to give yourself a break.

♥️When things aren’t going well, that’s precisely when you need space to breathe.

♥️It allows you to be imperfect.

Spoiler alert: We all are…even the neurotypicals.

♥️Self compassion makes it easier to keep going, take risks, and avoid getting stuck.                    

♥️It models healthier coping for your kids. This is huge. The way you treat yourself teaches them how to treat themselves. 

♥️ It helps students bounce back after academic setbacks and stay engaged instead of shutting down.  

♥️It reduces the shame spiral that often comes with work, life, and organizational challenges.

So… HOW Do You Actually Do It?

1. Pause -

  Take a break and give yourself space to clear your head. 

• Step away from the thing that is stressing you out. 

• Change your environment

• Breathe

  
  

2. Be kind to yourself through positive self talk - 

What would you tell someone you adore who is going through the same thing?

         Some examples are:

• “This is not going well. That’s okay.” 

• “I don’t have the answer yet, but I’ll find it.”

• “Setbacks happen.  I can get through this.” 

3. Reframe -

  Zoom out and take a birds-eye view. 

• Acknowledge your effort, especially in the hard moments. 

• Notice what is working, what is not.

• Celebrate your wins. (Yes, learning what didn’t work counts as a win!) 

4. Adjust -

There is more than one road to your destination. 

• Keep what is working.

• Modify what doesn’t.

• Let go of what no longer serves you. 

5. Repeat -

When new challenges pop up—as they inevitably will—go back to these steps.

• Pick yourself up.

• Offer compassion.

• Keep going. 

The ADHD road is a bumpy one for all of us.

Challenges will happen to all of us - adults, parents and students alike. 

Challenges will happen. 

They will happen to all of us. 

By treating ourselves with kindness and focusing on our wins we will feel better about ourselves - leading to a more fulfilling, grounded, joyful life.

So cheer yourself on.

Treat yourself with kindness. 

Celebrate YOU! ♥️