Living Out Loud with ADHD: How We Heal
Photo by Casey Horner
This is the final part of my Living Out Loud with ADHD series. We’ve explored the challenges and strengths of life with ADHD, and for me, it’s a core part of what makes me a dynamic single mother, solopreneur, and creative. My ADHD fuels my curiosity, my drive to explore, and my capacity to live a vibrant, expansive life. Yet, like many ADHDers, I also face overwhelm, scattered focus, and unfinished projects.
Embracing ADHD means accepting a path that looks different from others’. I’ve found peace in being a “late bloomer” and cultivated self-compassion along the way. True healing has come from integrating ADHD into my identity — not as a burden, but as a unique and valuable part of who I am. Through this, I’ve discovered greater joy, wholeness, and authenticity.
One of the most transformative steps in my healing journey was working with a neurodivergent business coach who specializes in ADHD. Though we come from different backgrounds — I am a queer Black woman from the U.S. South, and she is a cis-White woman from the West Coast — I have never felt more seen, understood, and empowered. The clarity, grace, laughter, and growth I’ve experienced through this support have been life-changing.
Many of us discover our ADHD later in life, often carrying the weight of that realization alone. But we don’t have to navigate this journey by ourselves. Investing in your growth, healing, and self-love by seeking specialized support can be a game changer.
I wish for all of us to find the clarity, understanding, and compassion we deserve. You are worthy of that investment, that support, and that healing. Let’s heal, thrive, and live out loud — together.
Essential Tips for Your Healing Journey with ADHD
The first step to healing is understanding that it isn’t about fixing or curing anything — it’s about embracing. Healing comes through the integration of all parts of who we are. It’s a process of learning to understand, befriend, and live with these parts, transforming our relationship from unhealthy — sometimes even abusive — to one that is healthy and vibrant. This allows us to live out loud and, if we choose, share our stories and awareness without overidentifying with our condition or experience. Here are some essential ADHD healing tips that will guide you toward a balanced, empowered life.
1. Embrace the Impermanence of Emotions
Remember that "This Too Shall Pass"—emotions are temporary, and they can be managed with self-care. Recognize that feelings of anxiety or sensitivity to rejection may be influencing your emotions. Embrace your emotional sensitivity as a superpower, as it can provide deep insights and drive meaningful connections.
2. Surround Yourself with Supportive People
Those who judge you are not your people. You are not too much for the people who truly belong in your life. Embrace your uniqueness and find your tribe, the people who celebrate your neurodiversity. It's okay to be misunderstood—carve out your own path and trust that the right people will find you.
3. Take Small, Manageable Steps
Tackle ADHD challenges by breaking tasks into manageable chunks. Pace yourself—this journey is a marathon, not a sprint. Small, consistent steps will help you maintain focus and feel accomplished without feeling overwhelmed. Remember, slow and steady wins the race!
4. Set Boundaries to Protect Your Energy
Learning to establish boundaries is essential for managing ADHD. Set limits to protect yourself from falling into unhealthy patterns or burnout. By chunking tasks and managing your environment, you can process information and maintain focus more effectively. Protect your time and energy to prevent overwhelm.
5. Speak to Yourself with Compassion
Be kind to yourself. Self-compassion is critical when living with ADHD. Speak to yourself with grace, trust, and understanding. Remember, you are doing your best, and your journey doesn’t have to be perfect to be powerful.
6. Recognize Your Worth and Take Action
Your voice and perspective matter. You don’t need to be perfect to make progress—just take that first step toward your goals. Believe in yourself and trust that you have the capability to complete the journey. Celebrate your accomplishments, no matter how small.
7. Identify Your ADHD Triggers and Needs
To thrive with ADHD, you must understand your triggers. Identify the resources you need to succeed at home, in relationships, and at work. Recognizing when you’re feeling overwhelmed and having a plan in place can help you stay on track and feel more in control.
8. Practice Self-Acceptance and Patience
Self-acceptance is key to healing. Give yourself the space to be imperfect, and show yourself compassion. Patience with your progress will allow you to stay motivated and committed to your healing journey. Give yourself a hug when needed!
9. Understand How Impulsivity Affects Your Communication
Impulsivity is a common symptom of ADHD, especially in communication and decision-making. Take time to understand how impulsivity manifests in your interactions and financial decisions. Developing self-regulation skills can improve your communication and help you manage money more effectively. Financial literacy is also a valuable skill to enhance stability and confidence.
10. Strengthen Your Relationships with Open Communication
ADHD can create challenges in relationships, but with open communication, regular check-ins, and boundary-setting, relationships can flourish. Establish systems that help both partners understand each other’s needs and growth areas. Know your worth—being in a relationship with someone who has ADHD is an adventure, but with effort, mutual understanding, and respect, it can be fulfilling.
11. Reparent Yourself for Healing
Reparenting involves giving yourself the love and care you may have missed growing up. Create structures and routines that nurture your ADHD brain. Think of inner boundaries as the banks of a river—they protect you and create a safe space to grow and heal.
12. Seek Balance and Understanding
You deserve to give yourself what you missed as a child. Find balance by learning new strategies for self-care and healing. Whether it’s through reading books, watching informative videos, or joining a support group, investing in your growth will help you move forward on your journey. Put the skills you learn into practice, and know that there will be both good days and tough ones. Keep pushing forward—this is a lifelong journey.
13. Spend Time in Nature for Rejuvenation
Nature is an excellent way to restore your nervous system, especially when you’re feeling depleted or overwhelmed. Spend time outdoors to foster connection and rejuvenate your energy. Nature provides a grounding effect that can help calm your mind and balance your emotions.
14. Medication and Alternative Methods for ADHD Management
It’s perfectly okay to decide whether to use medication for ADHD or to explore alternative methods. Be mindful of your relationship with substances and ask yourself whether any unhealthy dependencies are present. Consider using natural methods for self-soothing, such as meditation, exercise, dance, or even creative hobbies like art, writing, or gardening.
15. Make Asking for Help a Regular Practice
Don’t hesitate to ask for help when needed. Seek both free and paid support from friends, therapists, or ADHD coaches. Negotiate support systems with loved ones and know that it's okay to ask for what you need. Community and support are vital for healing.
16. Advocate for ADHD Awareness and Accommodations
Become an advocate for ADHD awareness and disability rights. Educate others in your life about ADHD and work toward obtaining the accommodations you need at school or work. Promoting ADHD awareness can create a more understanding and supportive environment for yourself and others.
Final Thoughts on Healing with ADHD
Healing with ADHD is a dynamic journey, and it’s important to approach it with patience, compassion, and a willingness to learn. As you develop self-regulation skills, establish healthy routines, and build supportive systems, you will unlock your true potential. Embrace your neurodiversity, and trust that you can thrive in your relationships, work, and personal life. Keep moving forward—you are capable of achieving the life you deserve.
References:
S/O to my business coach https://www.diannwingertcoaching.com/ - Diann Wingert
How to ADHD: https://www.youtube.com/@HowtoADHD
ADDitude: https://www.additudemag.com/
If you’re seeking deeper self-integration, healing, and wholeness to transform your life, let’s connect! For resources, tips, and insights on healing and living authentically, subscribe to my newsletter and join a community dedicated to growth, liberation, and self-love.